10 Day Cleanse Grocery List & Menu Ideas
Remember, wellness in an on-going lifestyle which requires taking responsibility & making healthy choices.
Here is a list of optimal choices for your health and wellness.
Buy Organic if you can - Our world is becoming more and more tainted with dangerous chemicals. In an attempt to increase production and capture bigger market shares, the use of fertilizers, pesticides, food additives; such as dyes and preservatives has become so prevalent that "artificial ingredients" are now outnumbering "natural ingredients" on many food content labels. It is the opinion of many experts that this ever-increasing use of artificial fertilizers, pesticides, and chemical additives has a direct correlation to the ominous rise in cancer rates and other health problems.
Organic foods are rapidly becoming recognized as a logical alternative in this chemical-laden world. The focus on environmentally-sound agricultural methods and "sustainable" agriculture is getting the attention of many who are now concerned about what they're eating as well as the environment. Organic food is a reliable and safe alternative to the issues regarding conventionally grown, processed, and packaged foods
Apples, Lemons, Limes, Avocado, Bananas, Cantaloupe, Honeydew Melon, Cucumber, Tomato, Watermelon, Pineapple. Oranges, Blueberries, Raspberries, Marionberries, Strawberries, Blackberries, Peaches, Mango, Kiwi, Pear, Raisins, Cherries, Cranberries
Dark Leafy Lettuce, Spinach, Green Onion, Red Onion, Broccoli, Cauliflower, Asparagus, Mushrooms, Squash, Zucchini, Radishes, Garlic Cloves, Green Beans, Celery, Eggplant, Bell Peppers (Green, Orange, Yellow, Red), Edamame, Carrots
Chicken breast (ground, tenderloins, or canned (close to fat free), Turkey breast (ground or tenderloins), Fish, Salmon, Tuna, Eggs
Black Beans, Olives, Canned Pineapple (sugar free), Wild Rice, Brown Rice, 100% Whole Wheat Pasta, 100% Whole Wheat Tortillas (Mission brand best 21 grams fiber), Fresh Salsa, Soy Milk, All Natural Peanut Butter, All Natural Almond Butter, All Natural Nuts (Almond, Cashews, Walnuts), Oatmeal, Tomato Paste, 100% Whole Wheat Stone Ground Bread (sparingly), Rice Cakes (lightly salted or none), Whole Wheat Crackers, Tomato Sauce, Vegetable Broth (Low Sodium, Fat Free), Seasonings to taste, Fresh & Dried Herbs, Cinnamon, Taco Seasoning, Non-fat Butter Spray, Non-fat Non-stick Spray
♦ Your main goal is to stay away from starches, and all “white” flour “sugar”, etc.
♦ Fruits have natural GOOD sugars - you do want this type of sugar on your cleanse.
♦ Keep in mind that “Wheat is not the same as “100% Stone Ground Wheat”
♦ No salad dressings or vinegar at all due to the fat and oil content. Salsa is also a good dressing.
♦No fried foods, refined sugars, corn or white starches/flours or white bread.
♦ No Alcohol (You’re on a Cleanse, hold off for at least 10 days!)
♦ Use non-stick spray with no calories or fat. Do not use any type of oil.
♦ Stay away from Beef, Pork, bottom feeder Seafood.
♦ Make a bunch at a time to eat off of during the week. Grab and go!
♦ Drink at least 1 Gallon or 128 ounces of Water a day.
♦ Avoid bottom feeder seafood like Lobster and Shrimp
HELPUFUL TIPS IF YOU DON’T LIKE TO COOK, OR HAVE A BUSY WORK SCHEDULE:
First, let me warn you, at some point you will have to cook a little something. Make it simple on yourself. When you are shopping and/or preparing for your meals, do the following:
1. First, cook all your frozen or thawed (seasoned) Chicken and put it in containers. This will help by allowing you to pull quickly from the fridge during the week.
2. Buy the already pre-made packaged bags of Lettuce for convenience purposes.
3. It is best to buy fresh vegetables. Clean them when you get home so they are ready to go. Okay to put into containers or one big container to get at when ready.
4. If you eat Tuna, buy it in the packets so you can open it and eat it without having to drain- (those come pre-seasoned also). Great for lunches, 17 grams of protein!
5. Frozen fruit into a blender with the AdvoCare shakes makes a great meal and are crucial for breakfast to ensure success!
MEAL REPLACEMENT SHAKES:
Do what is the most convenient for you. However, if you’re looking for a little more creativity, here are some awesome things you can do with your shakes! In a blender you can combine: 4 ice cubes, 6 oz of water for a thick shake, or 8 oz of water for a think shake with the following ingredients:
Vanilla or Berry flavor: frozen or fresh fruit (ie: Strawberries, Peaches, Blueberries, and Bananas. etc.)
Chocolate flavor: a spoonful of Peanut Butter or Almond Butter. Bananas or other berries are great also.
Steel Cut Oatmeal is the best. You can find quick cook one (not instant) at Trader Joe’s and it cooks in 8 minutes (compared to the regular 30 minutes). To add a “kick” of flavor you can add the following once the oatmeal comes to a boil: Cinnamon, chopped Nuts, Craisins (Raisins, Cherries & Cranberries), or other fresh berries. You can sweeten with Splenda or Stevia. Good when reheating just add a splash of water before microwaving so it isn’t too thick.
Yes, it is possible!! Hodgson Mill Buckwheat Flour Pancake (100% Stone Ground Wheat) with a Sugar Free Syrup. You can find both at Winco, or other food stores.
You can make Waffles and/or Pancakes. Follow the recipe on back of box, except substitute the Milk for Soy Milk and substitue the Oil for the same amount Soy Milk. You can add cinnamon to the batter, which tastes great. The pancakes cook up extremely quick.
Syrup has to be the sugar free kind. There are a few makers out there, Maple Grove Farms with Splenda, or Mrs. Buttersworth with Splenda. Use the Syrup sparingly, and enjoy the sweetness
In place of syrup you could take a fresh or frozen fruit of your choice, let it thaw out and put Splenda/Stevia over it. Once thawed, you will want to cut the fruit up smaller to let the Splenda/Stevia start the process of making the “syrup-like juice” (it will form in about 5 minutes). There is also a yummy Peaches recipe under the Dessert section which is great over the Pancakes or Waffles.
RICE OR QUINOA -(ANCIENT GRAIN WITH THE MOST FIBER OF ALL GRAINS/SIMILAR TO RICE):
Wild Rice . Prepare as directed or instead of using all the water you could add the (Sugar free) Pineapple juice to a boil and even
add in some of the Pineapple for a sweeter taste. Would go great with the Chicken Skewers.
Brown rice, or Quinoa are great choices.
You could make a Wild Rice, Brown Rice or Quinoa soup with Chicken and tons of vegetables and spices in Vegetable broth.
Sautee spinach with a can of chunky tomatoes (include sauce), Garlic and serve over Brown Rice or Quinoa, add Chicken too.
Cut up Vegetables and place in a non-stick sprayed pan. Add some garlic and onion to the mix and sauté. Could add over top of
Chicken, and add Brown Rice, Wild Rice, or Quinoa also.
100% Whole Wheat Tortillas (Mission is the best 21 grams fiber.)
Meat options: Ground Turkey Breast with Taco Seasoning packet or Chicken-cut up, browned with some garlic and onions, Fajita
Style (add onions and Bell Peppers), or Shredded Chicken crock-pot style (under Chicken recipes.)
Add in: black beans, tomatoes, onions, lettuce, olives, avocado, and salsa. (Also see Taco Salad recipe.)
To make crunchy tacos on the outside, place them in oven on a cookie sheet and let sit for about 10 minutes, 300 degrees.
100 % Stone Ground Whole Wheat Pasta is a must. For a meat sauce, combine: Ground Turkey Breast (cooked), or Grilled Chicken Breast (cooked), Tomato Paste (with water), Mushrooms, Onion, Tomato, Bell Peppers, Basil and Garlic cloves.
BAKED OR CROCK-POT CHICKEN RECIPES:
Oven Baked Chicken. Take frozen Chicken- Use butter spray on the bottom so chicken won’t burn. Sprinkle seasoning of your choice on top. Cook Chicken in glass baking dish at 400 degrees for 1 hour and 20 minutes or thawed chicken for about 50 minutes.
Crock-pot Chicken: Chicken Breast Tenderloins in a crock-pot for (high: 3 to 3 ½ hours) or (slow: 6 to 6 ½). I would make sure they are covered by some sort of liquid (taco seasoning with extra water or Vegetable broth and spices, etc.) If you use Chicken Breast (big pieces and not tenderloins) you will need to increase crock-pot cooking times. Chicken is so most and tender. Tastes great reheated, won’t dry out easily since cooked in liquid.
Cut up raw Chicken or Turkey Breast, Red Onions, Bell Peppers, Mushrooms, etc. Make each skewer different! It’s great to add pineapple to the mix for a sweet taste! You can also make Pineapple Wild Rice, or Brown Rice, and place skewers on top. Great for the summer!
CHICKEN/TURKEY LETTUCE WRAPS:
Brown chopped Chicken or Turkey Breast, add Onions, Garlic, Bell Peppers, and some Spices. Spoon mixture into leafs of Lettuce.
Place Chicken or Turkey Breast in glass baking dish, cover meat with a large can of Tomato Sauce (may need to add a tiny bit of water) at 400 degrees for 45-60 minutes, You could add Onions, Garlic, Bell Peppers, and some Spices also. Serve with Broccoli and/or Rice.
1lb to 1.5lbs 99% Fat Free Ground Turkey Breast, 1 Egg or 2 Egg Whites, ½ cup Tomato Sauce, ¼ cup Shredded Carrots, ½ cup Chopped Red/White Onion, ½ cup Old Fashioned Oats (not quick cook kind), ½ cup Chopped Green/Yellow/Orange Pepper (any one color), dash of Garlic Powder, Basil and Spike (salt free.) Mix in all ingredients above really well, except keep ¼ cup Tomato Sauce for the top of the Meatloaf. Pour Meatloaf mixture info a loaf size pan (5x9x3) baking dish and cook at 350 degrees for 1 hour.
Taco salad as mentioned earlier in burrito/taco area.
You can be so creative with salads. Fresh Salsa is always safe for a dressing.
Taco Salad: Chicken Breast or Turkey Breast (chopped up and browned, or ground meat cooked & drained) with Taco Seasoning, Lettuce, Black Beans, Onion, Olives, and Avocados or Guacamole. Use fresh Salsa for dressing.
Chef Salad: Cut up the vegetables you like, add Chicken, Bacon bits (the real bacon, sparingly), add a hard boiled Egg, and throw some Onion and Garlic in for flavor. There is so much taste with the meats and seasonings; it is not so bad without Ranch dressing!
Grilled Chicken Salad: Cook the Chicken with Garlic, Red Onion, and any other seasonings. The “Lite Caesar salads” kits have dressings that indicate “sugar” is the 9th ingredient ...pretty safe. (use caution!)
If you get fresh salmon, that’s great, but you can also buy it frozen. Spray the glass baking dish with non stick spray, then put fish in. Top with cut lemons, red onion, and garlic cloves. Pepper is a good seasoning too. Cook only for 20 minutes to 45 minutes at 400 degrees. You don’t want to cook fish too long or it will dry out. They key is to cook on a high temp for a short time period.
Serve with brown rice, Wild Rice, Salad, a piece of Whole Wheat Bread and Vegetables.
You can mix a can/package of Tuna with ½ an Avocado or Guacamole & even Salsa. Great over top of a salad, by itself or on a slice of Whole Wheat Bread or Whole Wheat Crackers.
Cut up an apple into thin slices. Spray the pan with the non stick spray so the apple doesn’t burn. Cook on med-high and sprinkle Splenda and cinnamon over the apple slices.
Also, if you like peaches, you can pour the ½ cup of the frozen peaches into the saucepan. Add a cup of water and it will thaw-out as it simmers. Once thawed in the saucepan, add Splenda or Stevia and Cinnamon for a “cobbler taste”. It’s great warm! .....this is wonderful on top of the Buckwheat Pancakes.
♦Whole Wheat Tortilla and 2oz of meat (or 1oz of Soy Cheese and 1oz of meat) with Lettuce, Tomato & Avocado
♦2 Tablespoons Peanut or Almond Butter with Apple Slices, Banana slices or Celery sticks
♦1 Tablespoon Peanut or Almond Butter spread on a Rice Cake, add sliced Bananas on top
♦Boiled Egg and an Orange
♦1/2 Grapefruit and 2 Egg Whites scrambled
♦2oz Turkey rolled with Avocado and 1 serving of Whole Wheat Crackers
♦2oz of Almonds or Cashews and a piece of fruit
♦1 slice of Whole Grain Bread with 1 Tablespoon Peanut or Almond Butter
♦2oz Hummus with Carrots or Cucumber slices
♦AdvoCare Snack Bar, Breakfast Bar or Fiber Bar
If you get home late in the evenings and can’t cook dinner, OR you might want to go out, here are some helpful places to eat while on the 10 Day Cleanse:
Baja Fresh – Baja Ensalada Salad with Chicken. Order it without the cheese, dressing, and tortilla strips. Ask them to add a scoop of black beans (since you are having them take the other stuff off), add Pico de Gallo as your dressing-very filling. Grab a glass of water and put some lime in it and you’re set!
Subway- Salads. No dressing or cheese- but you can have salsa over it!!!
Sweet Tomatoes is another good option!!! Be on guard though for hidden sugars and white flour. I use fresh lemon to squeeze
over my salad, avoid the soups that are cream of anything, and no pre-made salads.
Most restaurants you go to will have a Chef Salad or Grilled Chicken, but don’t be afraid to ask for exactly what you want to
eat, even if its not on the menu! Mix and match.