Food Guide for the
10-day Cleanse
WATER!!! Drink 86oz everyday (Using 20oz water bottles make this easier = 4-5)
Eat 5x day- breakfast, lunch and dinner w/ 2 snacks in between
Lean Meats-other healthy proteins include egg, mushroom, nuts, beans, tofu, and cottage cheese
Skinless Chicken (A frozen bag of chicken breasts is handy) or the pre-cooked shredded chicken is actually ok.
Fish (fillets, or tuna, salmon, and crab can be found in packets and actually are delicious!!!! In water if in a can)
Ground Turkey (Make seasoned patty’s or hmmm turkey spaghetti)
Lean Steak (however, NOT often)
Wild game (venison, rabbit etc., just watch the added sodium count)
Turkey sausage (not often b/c its usually high in sodium, butterball turkey sausage is a good one (comes in 2 long links))
Shrimp (not often due to its real high sodium)
SEE ADDITIONAL PROTEINS UNDER “OTHER” ON PG. 2.
Veggies – veggies are a free food on the Cleanse! You can have them all day long if you want.
Broccoli (broccoli sprouts can substitute and actually have more broc. nutrient than the flourette.)
Edamame (great protein bean usually heated and served in its shell. Seasalt ‘em and pull the beans out with your teeth
Zucchini
Asparagus
Squash
Eggplant
Celery
Collard greens
Bell peppers
Avocado (little b/c it is real high in fat)
Mushrooms
Cauliflower
Green beans
Cucumbers
Peas/Snap peas/Snow peas
Sprouts (all varieties)
Cabbage
Peppers (all varieties)
Mushrooms
Okra
Carrots and Corn (very little b/c they are extremely higher in sugar)
Leafy Greens (the darker the leaf the higher the nutrient)
Bok Choy
Red leaf lettuce
Kale
Spinach
Starches
Sweet Potato (known as a perfect food)
Cous Cous (rice-like and you’ll find it in a box)
Rice, brown or wild rice. No white or refried rice
“Whole grain” bread (3 bread-slices per day at the most!)-Try HEB brand 12-grain bread, delicious.
Whole grain wheat noodles (the spaghetti noodles you’ll find in a brwn. box)
Whole grain or 2nd best, wheat tortillas
Lipton chk noodle soup, the kind that comes in a box or extra low sodium in can (Within reason)
Fruit (dried fruits are good, but make sure they are used with the fruits natural sugar or a very low amount of unnatural sugar)
Watermelon/ also sprite melon (but not always available)
Peaches
Pears
Cantaloupe
Grapes
Strawberries
Pomegranates
Blueberries/Raspberries/Blackberries
Dried fruit
Pineapple
Prunes
Kiwi
Apricots
Apples
Seeded cherries
Oranges
Cereal
Plain oatmeal
Malto-Meal
Grits
Bran and wheat boxed natural/non sugared cereals (use judgment) (use agave amber to sweeten if needed)
Granola (At the SUPER HEB’S you can fill your own zip lock)
Other
Beans/Legumes (great protein)
Cottage cheese “low fat” (great protein)
Tofu (great protein)
Eggs (great protein)
Plain non-fat yogurt
Skim non-fat or 1% milk
Soy milk /Rice milk
Peanut butter (little)- Also a protein
Honey (within reason)
Raisins
Nuts, very reasonable amount. (Unsalted almonds,
peanuts, sunflower seeds etc. Great Protein (it’s best to
stay away from cashews & pecans but some are ok)
Cooking oils
Pam
Olive oil (look for the first cold pressed round seal. It’s the pure grade good fat!!!)
Healthy Cooking Methods
Steam it (keep them firm/aldente. Should remain vibrant in color)
Bake it
Sauté it
Grill it
Crock pot it
Seasonings/Dressing condiments Get creative and use your seasonings!!!!!!!
Molly McButter (a powder butter substitute, don’t worry it’s flavorful!!!!)
Lemons
Limes
Cinnamon
Cilantro
Onion
Basil
Garlic powder, minced garlic “in water”, garlic bulbs
Sage
Parsley
Mustard
Ketchup (little)
Worsteshire
Vinegar
Sea-Salt only if you use salt (in moderation)
There are many great seasonings without the salt to choose from ex. Greek or Cajun
Sweeteners
Agave Nectar -Light/Amber @ HEB or Wal-Mart- it’s very sweet and it’s excellent!(Similar in breakdown to
High Fructose Corn Syrup though, so use in moderation!)
Z Sweet (Whole foods, probably Central market also)-sweet and excellent!
Stevia
Fructose (At RR HEB, you can weigh how much you want)-not as good as the two above
To drink
WATER WATER WATER WATER- Remember 86oz at least!!!
“Simply” brand Juices b/c they are not from concentrate (Located by the OJ @ HEB or Wal-Mart)
Coffee (not everyday and definitely no more than two cups in a day) -DOES NOT COUNT AS YOUR WATER
Tea (not repetitively or everyday) - DOES NOT COUNT AS YOUR WATER
Advocare Spark - DOES NOT COUNT AS YOUR WATER
Sweet Sensations water flavoring- @ HEB, best for its .taste/ingredients. Counts toward your water, Bastrop
HEB doesn’t carry it yet. Great for those who have trouble getting their water i.n.
Important No’s!!!!
Nothing processed- so no veggies in a can, or meat in a precooked package, unless very low sodium, under 500.
Nothing from Concentrate- So no juices unless it is not from concentrate. Can use “Simply” brand, or u sqz it.
No white potatoes or white rice (besides the above potato and rice listed)
No butter-Use Molly McButter instead! See condiments above!
No cheese- no cheese may sound like a challenge but it’s do-able
No lunchmeat- It’s very processed loaded with preservatives and a salt skyrocket! Use real meat and slice it!
Nothing fried/battered in flour
No mayonnaise-use non-fat plain yogurt as a substitute
No Fast Food
No alcohol
Stay away from medications unless medically necessary
No table salt (mod. sea salt only)
No table sugars (see sugar substitutes above)
Helpful Hints- Eat only what Mother Nature put on the earth & intended us to eat, in its
intended form.
Stay away from items high in fat/sugar/sodium.- it’s all a trick! (Fat-free= sugar, sugar-free= fat)
Eat the Rainbow in veggies; remember variety (try not to get stuck on just one thing for the whole 10 days)
Plan 2-3 days ahead/pre-prep (ex. Make already pre-peeled hard boiled eggs on Sunday to grab throughout
the week for your on-the-go snack or for a meal protein, or have seasoned ground turkey patty’s ready in the freezer)
Cook additional servings of your biggest meal so you can have leftovers for lunch tomorrow.
You don’t have to have breakfast food for breakfast! Instead have leftovers from the night
before (when you eat lunch/dinner for breakfast, pay attention to your energy level lasting through the morning!)
Have breakfast for dinner. It is a fast meal for those who work late!
BE CREATIVE WITH YOUR MEALS AND YOUR SEASONINGS, AND YOU WILL EAT
LIKE A KING AND QUEEN!
The Perfect Meal
A perfect meal: 3Xday
1 lean meat (palm size)
2 fresh vegetables
1 healthy starch (ex. Sweet potato, couscous, brown rice etc.)
Snack: 2Xday, in between meals
Fruit/granola/fresh veggies/fiber etc.
Snack ideas
Granola
Fruit/dried or fresh
Cereal
Cottage cheese on celery
Hard boiled egg
Raisins
Peanut butter/honey on toast slice
Edamame
Salmon packet
Refreshing fruit blend to keep in you fridge- Slice up many strawberries and 1-2 additional
fruits, squeeze in key limes and lightly glaze the fruit with your sweetener. Then gently blend
together with clean hands. Store in the fridge in a closed container to keep on hand.
Meal ideas BE CREATIVE
Skewers-be creative with meat, veggies, fruit etc.!
Ground turkey patties
Orange chicken (see preparation below)
Green beans sautéed in Worseshire
Garlic steamed veggies
Baked sweet potatoes
Healthy Stir Fry
Ground turkey with whole grain spaghetti noodles (Use many seasonings for the meat and add veggies)
Or, eat like the Greeks & season your ground turkey with cinnamon. You would be surprised!
Salad- Blend together 2-3 leafy greens and make it colorful with chopped veggies and fruit and
top it with your choice of protein like salmon packet, tuna, Pre-grilled chicken, cottage cheese,
black beans etc. For dressing, mix up a small blend of olive oil with lemon and a spice or two if
needed like pepper etc, and lightly glaze your salad so that you can still taste the flavor of the
salad ingredients.
Orange chicken served with a mixture of zucchini and squash steamed in minced garlic & garlic
powder and Cous-Cous.
Orange chicken preparation: With your grater, shave the zest from several oranges. Cut a few
slits into your boneless, skinless chicken breast and fill the openings with the orange zest.
Lightly rub cinnamon onto you chicken breast. Squeeze all the juice from your oranges into a
stovetop pan and cover to prevent the juice from evaporating. Add water if you have to. Cut
very thin orange slices from orange peels left over and top your chicken with them for nutrient
value and decoration.
Scramble a healthy, clean panned omelet with Pam cooking spray and throw chopped veggies in
it, even add a meat. (Have a whole grain bread or fruit on the side)
Pan fry a clean egg and put it on whole grain toast- prevent the grease coverage! Have fruit with
it and I don’t know…broccoli! BREAKFAST FOOD DOESN”T NECESSARILY MEAN
TRADITIONAL BREAKFAST FOOD! HAVE A GRILLED CHICKEN SALAD, OR LEAN
STEAK WITH VEGGIES AND A STARCH FOR BREAKFAST
If you just have a little time:
Pick a healthy cereal above and drink your Cleanse fiber drink. Then grab a piece of fruit and
eat a hard-boiled egg on the way out the door.
An Advocare Meal Replacement shake ($36.95 quantity=14) may be the route for you! Put
about a cup or so of ice in a blender, fill water to the top of ice, add powder and have a shake.
This can be for Lunch or Dinner also.
If you have no time:
If you’re in a rush out the door mix the Meal Replacement Shake into a cold water bottle to-go.
Just funnel the shake into a water bottle, remember to make room for the powder and swirl
around to submerge, then shake be sure to shake it thoroughly before you drink it!! Believe it or
not, the shake should fill you up. If not have a piece of fruit also.
If you have Even less time than no time?:
Have a Chocolate Peanut Butter Advocare Meal Replacement Bars available for $15.95 a box
(6), Breakfast Bars flavors Apple Cinnamon or Berry Crunch for $25.95 a box (12),
or Chocolate Nougat Snack Bars for $25.95 a box (12) if you have the need for speed and
convience. Just ask us and we will order them for you!
Conclusion: This list is just to help you along. If you have questions about other foods you may
have on the Cleanse, ask the person who shared the Cleanse with you!
And Remember, This is just for 10 days! You can have what
ever you want on the 11th day
YOU CAN DO IT.