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CLEANSE SAMPLE MEAL PLAN

ENDLESS POSSIBILITIESTONS OF RECIPES FROM CLEAN AND OURFAVORITE FOOD BLOGSWhat am I going to eat?!? This may have been your first thought when reading aboutthe Cleanse Diet, but trust us, there are lots of options. We put together this sample mealplan as a way of sharing with you just some of the many delicious and Clean possibilitiesfor your cleanse. It includes some of our own recipes as well several from our favorite foodblogs*. Here are some tips to get you started:SUPPORT YOURSELFWe’re all about making sure you get enough nutrients each day. Soups tend to have lesscalories and protein. If you have a soup as one of your liquid meals, please add in extrafood and snacks as needed throughout the rest of your day to ensure proper nutritionalsupport. If you are following the vegetarian plan we recommend adding a protein powderto your shakes.EAT WHAT YOU NEEDOur serving sizes are suggestions to start with. Figuring out how much is best for youto eat each day takes time and experimentation. If you do more exercise, eat more. Eatslowly and mindfully until you are about 80% full: Satisfied, but not stuffed.PERSONALIZE IT!You can easily add a salad with lots of veggies, healthy fats and protein or a grain to anymeal. We have also included tasty dressing options for salads.Turn the page to see how to use the sample meal planu2

HOW TO USE THE MEAL PLANPRE-CLEANSE SAMPLE DAYFor the pre-cleanse you will be eating three solid meals a day from the Cleanse Diet.BREAKFAST:DINNER:Select a solid meal from thecleanse diet for your 3 pre-cleansebreakfasts. If you prefer you canalso test out some shakes for thismeal.DAY2Select either a vegetarian or a meatbased meal. Feel free to add to oralter recipes.LUNCH: MEAT OR VEGETARIANBREAKFAST: SOLID MEALWinter BuckwheatPorridge p. 10DINNER: MEAT OR VEGETARIANAsian Turkey Burgers withPickled Vegetables andHearty Salad p. 12Wilted Spinach and ChickenSalad p. 15Black Bean Quinoa Burgerwith Hearty Salad p. 13Vegetable Lasagna withCashew Cheese p. 17LUNCH:Select either a vegetarian or a meatbased meal. Feel free to add to oralter recipes.CLEANSE SAMPLE DAYFor the cleanse you will be eating a liquid meal such as a shake for breakfast and dinnerand a solid meal from the Cleanse Diet for lunch.DINNER:BREAKFAST:Select either a shake or soup. Mostpeople using the kit will have a shake.The soup is for book followers or kitusers who want to mix it up.Shake for breakfast using ourNourish and Move powders or yourown protein and fiber source.DAYBREAKFAST: SHAKELUNCH: MEAT OR VEGETARIANMango and Chicken with WildRice p. 342Keepin It Smooth Shakep. 20Braised Pear with Quinoa andButternut Squash with HeartySalad p. 46LUNCH:Select either a vegetarian or a meatbased meal. Feel free to add to oralter recipes.3DINNER: SHAKE OR SOUPSpice It Up ShakeMushroom Soupp. 21p. 59

THE MEAL PLANS3 DAY PRE-CLEANSE MEAL PLAN AND 21 DAY CLEANSEMEAL PLANThe meal plan is just a suggestion. We included lots of different recipes daily toillustrate all the amazing options out there. If you are an ambitious cook, please feel freeto follow the meal plan as shown. If it is too overwhelming feel free to substitute simplermeals or make larger batches of things to eat for several days. Have fun and enjoy!PRE-CLEANSE MEAL PLANDAY123BREAKFAST: SOLID MEALAlmond Butter PancakesWinter BuckwheatPorridge p. 10Cacao Pudding p. 10p. 10LUNCH: MEAT OR VEGETARIANCranberry Mango MilletSalad p. 133 DAYSDINNER: MEAT OR VEGETARIANMiso Glazed Salmon withButternut Squash Fries andBok Choy p. 15Vegetarian Nori Rolls with Nut“Rice” p. 17Asian Turkey Burgers withPickled Vegetables andHearty Salad p. 12Wilted Spinach and ChickenSalad p. 16Black Bean Quinoa Burgerwith Hearty Salad p. 13Vegetable Lasagna withCashew Cheese p. 17Beet, Onion and LentilSalad p. 14Shepherd’s Pie with Lamb p. 16Shepherd’s Pie withLentils p. 18Where to findthe full recipe.4

CLEANSE MEAL PLANDAY1BREAKFAST: SHAKEBecky’s Morning ShakeWEEK 1LUNCH: MEAT OR VEGETARIANFish Tacosp. 20Pumpkin Pie Smoothiep. 33Vegetarian BurritoKeepin’ It Smooth Shakep. 20Braised Pear with Quinoa andButternut Squash with HeartySalad p. 46Steamed Burgers with Kimchee and Hearty Salad p. 343Favorite Green Shakep. 21Lentil and Brown Rice Burgerwith Hearty Salad p. 474Morning Mocha Shakep. 22Miso Glazed Salmon withButternut Squash Fries andSteamed Bok Choy p. 15675Mango Peach Lassi ShakeSweet Green SmoothieEuro Nut Shakep. 23Spice It Up ShakeMushroom SoupSweet and Sour Chickenwith Mixed Greens p. 35p. 21p. 59Albert’s Favorite ShakeWhite Velvet Soupp. 21p. 60Sexy Cilantro Shakep. 22Brilliantly Beet Smoothiep. 22Nori Rolls with Cashew Patewith Vegan Coconut, PumpkinAnd Red Lentil Soup p. 48Fennel and Apple SoupKefta Kabobs withLamb and Grilled VeggiesPeach Apple CobblerShake p. 23p. 35p. 23Baked Falafel with TahiniSauce and Greek Salad p. 49Spicy Kabocha CoconutSoup p. 61Asian Turkey LettuceWrap p. 36Kaya’s Favorite ShakeBean, Rice andAvocado Lettuce Wrapp. 59Creamy Winter Beet SoupSauteed Greens andBeans p. 485p. 20Pumpkin Coconut Stewp. 46Mango and Chicken with WildRice p. 342DINNER: SHAKE OR SOUPGinger Carrot Soupp. 50p. 22p. 61p. 24p. 62p. 61

CLEANSE MEAL PLANDAY89BREAKFAST: SHAKECoconut Chai ShakeThe Pits ShakeWEEK 2LUNCH: MEAT OR VEGETARIANWhitefish SaladChocolate CoveredBlueberries Shake p. 24p. 36p. 24In A Jiffy Bean SaladLamb Tacosp. 37Lentil Tacosp. 37p. 50p. 2411Green Energy SmoothieMalted “Milk” Shakep. 25p. 26Creamy Vegan GreenVegetable Soup p. 63Stuffed Acorn Squashwith Quinoa And Pistachiosand Chickpea Gravy p. 51Pacific Halibut Over SautéedSwiss Chard Topped and WildMushrooms Mix p. 38Raw Kale Salad with SproutedQuinoa p. 51Turkey Lentil Soup1213John R’s Favorite Shakep. 26Red Lentil And ButternutSquash Curry Stew p. 52Vegan Taco Salad6Sweet Protein Shakep. 27p. 39p. 52Tuna Chard Wraps14p. 39Chicken Taco SaladCinnamon Rolls ForBreakfast Shake p. 27Creamy Asparagusand Leek Bisque p. 63Almond Butter andJelly Shake p. 25Roast Chicken withRoot Vegetables p. 3710DINNER: SHAKE OR SOUPp. 40Quinoa and Black BeanBowl with Peach Salsa p. 54John H’s Favorite Shakep. 25Cauliflower and LeekSoup p. 64Peaches and Cream ShakeButternut Squash BisquePear Ginger Shakep. 26p. 64p. 26Artichoke Soupwith Cashew Creamp. 65Love Your Belly Shakep. 27Cream of Spinach SoupGinger Peach ShakeCarrot Fennel Soupp. 65p. 27p. 66

CLEANSE MEAL PLANDAY15161718BREAKFAST: SHAKECashew Cream SmoothieLUNCH: MEAT OR VEGETARIANp. 28Lentils Or Chickenwith Wilted Bitter GreensCrabless Cakeswith Hearty Saladp. 55Avocado, Lime, GingerShake p. 3020217Carrot Cake Smoothiep. 32Leek and Lentil Soupp. 67Caramel Apple GreenSmoothie p. 30Patricia’s Favorite Shakep. 56p. 67Greena Coloda Shakep. 31Broccoli SoupAsian Meatballs with SpaghettiSquash Sesame Noodles p. 44Calcium-Rich CranberrySmoothie p. 32Red Lentil DahlMulligatawny Detox Soupp. 57Acorn Squash with Wild Riceand Hearty Salad p. 58p. 30Roasted Cauliflower Soupwith Garbanzo Beans andCoriander p. 68Gingered Sea VegetableSalad p. 56Thyme Salmon with LeekCoulis and Hearty Salad p. 45Robert’s Favorite ShakeMango CardamomBlast Shake p. 29Stir Fried Chicken with WaterChestnuts, Red Cabbage andAngelino Plums p. 43p. 31p. 31p. 66Green Pea SoupDuck and Shiitake LettuceWrap with Cashew Sauce p. 43The Grasshopper ShakeCreamy Chestnut SoupMillet Risotto with ArtichokeHearts p. 55Kimchee Fried Rice19p. 41Lemon Pepper Flounderwith Roasted Asparagus andSauteed Mushrooms p. 42p. 29DINNER: SHAKE OR SOUPDetoxifying DandelionShake p. 28Curry Chicken Salad InLettuce Wrap p. 41Green SuperwomanSmoothie p. 29Berry Protein ShakeWEEK 3p. 69Purple Haze Smoothiep. 69p. 32Silky Celeriac (Celery Root)Soup p. 70

BONUS RECIPESSNACKS, DRINKS & SALADSSNACKS [optional]SALAD DRESSINGSApple Slices and Almond ButterAni’s Best Balsamic DressingGarlic Herb CrackersBetter Than Ranchp. 71Spiced Carrot Hummus with Garlic OilGuacamole with Veggiesp. 71p. 72Brown Rice Cakes with Nut Butter and SugarFree Fruit PreservesRoasted Chickpeasp. 72Salmon and Dill on CucumberRaw Nuts With Fresh FruitKale Chipsp. 72Avocado and Misop. 75Tahini Ginger DressingAvocado Dressingp. 75p. 75p. 76HEARTY SALAD IDEASLots of greens: kale, spinach, lettuce, arugula,chard, cabbage, etcOther veggies: carrots, peas, broccoli, cucumber,mushrooms, onions, radish, jicama, celery,artichoke, beets, etcVeggies with Clean Ranch (See DressingRecipes) p. 75Sources of protein and healhy fat: nuts, seeds,hemp seeds, avocado, beans, lentilsDRINKS [optional]Other tasty additions: dulse, sea vegetables,nutritional yeast, kimchee, saukraut, etc.Coffee granitap. 73Fresh green juicep. 73Clean hot chocolateSpa waterp. 73p. 73Clean lemonadep. 74NOTES:*Some of the recipes have been adapted to fit the Cleanse Diet guidelines. Any excluded ingredients have beenremoved from our document, but may still be included in the original recipes. Please omit or substitute theseitems.8

STILL HUNGRY?MORE RECIPE RESOURCES FROM THE CLEAN TEAMWe love to create and eat Clean food! The Clean team is constantly creating (andenjoying!) new recipes for the pre-cleanse, cleanse and beyond. Check out some of ourfavorite recipes at the sources below:CLEAN BLOGOur Clean chefs are adding new recipes weekly. Lots of different options from shakes andsoups to vegetarian and meat-based meals. Check it out here: blog.cleanprogram.comCLEAN EATS NEWSLETTERWe will even send our latest and greatest recipes directly to you! Weekly emails with ourtastiest new recipes sent to your email. Sign up here: cleanprogram.com/clean-eatsMY CLEAN PROGRAM COMMUNITYA free online community site where thousands of people on the Cleanse are sharingtheir experience including tons of recipes. Shakes, soups, lunches and everything inbetween. my.cleanprogram.comLet’s get cooking!u9

RECIPESPRE-CLEANSE BREAKFAST, LUNCH AND DINNERBREAKFASTSALMOND BUTTER PANCAKESFrom the Clean Team 1 cup almond flour or meal 1 cup almond or rice milk pinch of sea salt splash of vanilla (optional) ½ cup almond butter 2 teaspoons cinnamon coconut oil cashew or almond butter fresh or frozen berriesDirections: Mix batter until well combined and almond flour is smooth. On high heat, bring a frying pan or griddleto a very warm temperature, add a teaspoon of coconut oil and let it melt, spreading on the pan to avoid sticking.Lower heat to medium and with a measuring cup pour pancakes onto the pan/griddle and wait until they begin tobubble on top and then flip. Serve warm with almond or cashew butter and fresh berries.WINTER BUCKWHEAT PORRIDGEAdapted from Green Kitchen StoriesServes 2-4 1 cup whole buckwheat 2 cups water 1 cup dried or fresh fruit 2-3 cinnamon sticks 1 teaspoon cardamom seeds 1 vanilla stick or splash of vanilla serve with fruit salad, dried fruits and almond, hemp, rice or coconut milkDirections: Rinse the buckwheat in hot water. Add buckwheat, water and the rest of the ingredients in a potand boil it on low heat for about 20 minutes. Stir occasionally. When the water is gone the porridge should bejust about ready. Remove the cinnamon sticks and vanilla stick and serve it with fresh fruit salad, dried fruit andalmond, hemp, rice or coconut milk. You can re-use the spices the next morning if you rinse them in cold water.CACAO (OR CAROB) PUDDINGFrom the Clean Team10 2 avocados, pitted ½ cup carob or raw cacao powder

1 teaspoon vanilla extract 1 teaspoon sea salt 3 dates, pitted 2 tablespoons almond butter 1½ cups water (or as much as you need) add cacao nibs for an extra dose of crunchy, chocolatey texture and energetic kick extra protein version: Add a tablespoon of protein powder like NourishDirections: Blend in food processor or blender until creamy. Chill in refrigerator for at least 1 hour.11

LUNCH: ANIMAL OR FISH PROTEINASIAN TURKEY BURGERS WITH PICKLED VEGETABLESAdapted from Daily BitesServes 4For the vegetables: ½ cup red wine vinegar 2 tablespoons coconut nectar ½ teaspoon salt 1 cup shredded carrots 1 cup seedless cucumber, cut into matchsticks ½ cup scallions (whites and greens parts), thinly sliced on an angleFor the burgers: 1 pound ground turkey (turkey breast, thigh, or a combination will work) 4 cloves garlic, minced or finely grated 2 tablespoons fresh ginger root, grated ½ teaspoon salt 1 teaspoon ground coriander ¼ cup parsley, finely chopped romaine or bibb lettuce, for servingDirections: Make the pickled vegetables: in a small pot bring the vinegar, coconut nectar, and salt to a boil. Whilethat’s coming to a boil, combine the carrots, cucumber, and scallions in a heat-safe bowl. Pour the hot vinegarmixture over the vegetables and toss to coat. Allow to marinate at room temperature while you proceed with therecipe.Make the burgers: combine turkey, garlic, ginger, salt, coriander, and parsley in a mixing bowl and use your handsto mix it all up. Form the mixture into four patties of equal size about 1/2 inch thick. Cook in a skillet or grill pan(with a splash of olive oil if the pan is not nonstick) until cooked through, about 4-5 minutes per side. Arrangelettuce on plates. Top with burgers. Spoon some of the pickled vegetables on top of each burger and serve.12

LUNCH: VEGETARIAN PROTEINCRANBERRY MANGO MILLET SALADAdapted from Healthful PursuitServes 4Grains 1 cup millet ½ cup quinoa 3 cup waterSalad 1 mango, cubed ½ cup slivered almonds ½ cup unsweetened dried cranberries ¼ cup yellow onions, dicedLemon poppy seed dressing ¼ cup lemon juice 1½ tablespoons coconut nectar (or a few dashes of stevia to taste) 2 tablespoons Dijon mustard 1 tablespoon poppy seeds ¼ teaspoons herbamare seasoningDirections: Place millet and quinoa in a strainer and rinse in cold water for a couple of seconds. Place rinsedgrains in a medium sized saucepan and combine with water. Cover and bring to a boil. Once boiling, reduceheat to simmer and allow to cook for 10-15 minutes, or until water has absorbed. Remove from heat and allowto sit with the lid on for 10 minutes before removing and allowing to cool. Meanwhile, combine remaining saladingredients in a large bowl. Add lukewarm or chilled grains. Stir to combine. In a small bowl, mix together lemonpoppy seed dressing ingredients before pouring over the salad. Serve at room temperature or cold.BLACK BEAN QUINOA BURGERFrom For The Love of FoodServes 2-4 1 cup black beans 1 cup quinoa cooked 1 teaspoon cumin lime juice from 1/3 lime salt and pepper to taste cayenne pepper to taste 2 garlic cloves, minced 1/3 yellow onion, finely diced 2 tablespoons fresh cilantro, diced 1 tablespoon coconut oilDirections: In a medium mixing bowl, mash the black beans with a fork. Mix with the quinoa and then add theother ingredients. This will make 2-4 patties depending on how big you like them. Heat the oil in a skillet over13

medium-high heat. When the oil is hot, fry the patties until they are nicely browned, about 5 minutes. Turn andfry the other side.BEET, ONION, LENTIL SALADFrom Stone SoupServes 2Lentils 9 ounces dried french lentils 1 onion, peeled & diced 1 bay leaf, optional 2 to 3 tablespoons wheat-free tamari, nama shoyu or coconut aminos 2 to 3 tablespoons sherry vinegarBeets 1 to 2 bunches beets balsamic vinegarBalsamic onions 8 onions ½ cup olive oil ½ cup balsamic vinegarSalad 1 tablespoon sherry vinegar cooked lentils (from above) 10 pieces roast beets (from above) 3 to 4 tablespoons balsamic onions (from above) small handful roasted almondsDirections: Lentils: Rinse lentils and place in a medium saucepan with the onion and bay leaf. Cover generouslywith water and bring to a boil. Simmer uncovered for 15-20 minutes or until lentils are tender. Drain lentils andreturn to the pan. Season with wheat-free tamari, nama shoyu or coconut aminos, vinegar and a few tablespoonsextra virgin olive oil.Beets: Preheat oven to 400F. Remove stalks from beets and scrub them well. Chop into bite sized wedges – eitherquarters, sixths or eighths. The smaller you chop, the faster they will cook. Splash with a few tablespoons ofbalsamic vinegar and the same of olive oil. Cover tightly with foil and roast for 45 minutes to 1 hour or until beetsare tender.Onions: Heat oil in a large heavy based saucepan over a medium heat. Halve onions lengthwise, then removethe skins and slice into half moons. Add chopped onions to the oil as you go. Cover and cook on a medium lowheat, stirring occasionally for about ½ hour or until onions are very soft but not browned. Remove cover and addbalsamic. Bring to a simmer and cook, again stirring from time to time for about 20 minutes or until the sauce hasreduced a little and the onions are slightly brown.Salad: Whisk vinegar with 2 tablespoons extra virgin olive oil in a large bowl. Season. Toss in lentils and onionsand divide between two plates. Top with beets and almonds.14

DINNER: ANIMAL OR FISH PROTEINMISO GLAZE SALMONFrom the Clean TeamServes 2 2 wild salmon fillets 3 tablespoons gluten-free miso olive oil 2 teaspoons coconut nectarDirections: In a small bowl mix the miso, coconut nectar and enough olive oil to make it into a thick liquid. Coverthe fillets and broil or pan fry until cooked through, about 8-10 minutes. Serve warm.Serve with BUTTERNUT SQUASH FRIESFrom Natural Noshing 1 medium butternut squash, peeled, deseeded and cut into 1/4 inch slices 1 tablespoon olive oil sea salt freshly ground pepper flavor variations: cinnamon: add 1 tsp of ground cinnamon along with the salt, oil and pepper and toss.Directions: Preheat oven to 400 F. Line one or two baking sheets with parchment paper or lightly grease. In alarge bowl, add all of the ingredients and toss to combine. Lay squash slices on the baking sheet in an individuallayer. (If the pieces are touching, it will take longer to bake) Bake for 25-35 minutes or until golden brown andbeginning to crisp on the edges, turning pieces over halfway through. Enjoy!Serve with GARLIC GINGER BOK CHOYAdapted from Elana's Pantry 1¼ pounds baby bok choy 1 tablespoon fish sauce (Red Boat Brand) 1 tablespoon coconut nectar 1 tablespoon toasted sesame oil 1 tablespoon arrowroot powder 2 tablespoons olive oil ½ teaspoon celtic sea salt 10 scallions, finely sliced 2 large cloves garlic, thinly sliced 1½ inch piece ginger, thinly slicedDirections: Slice bottoms off baby bok choy. Slice bok choy into lengthwise strips ½-inch wide (like long noodles).In a small bowl, combine fish sauce, coconut nectar, sesame oil and arrowroot. Make a paste-like slurry dissolving the arrowroot. Heat olive oil in a large skillet over medium heat. When oil is hot, add bok choy and salt. Cook,tossing frequently with metal tongs until slightly wilted. Add scallions, ginger and garlic and stir constantly untilfragrant. Stir in sauce and quickly mix with vegetables, until thickened. Serve right away, while hot15

WILTED SPINACH AND SPICED CHICKENFrom Clean Chef Franky GServes 1 1 4-5 ounce chicken breast (vegetarians can use ½ cup cooked chickpeas) 1-2 tablespoons olive oil 2 teaspoons ground paprika 1 teaspoon cumin seeds ¼ teaspoon ground coriander seed 2 tablespoons sliced red onions 1 ripe mango, peeled and cut into large chunks 2 large handfuls of fresh spinach 1 tablespoon lemon juice 1 teaspoon sea saltDirections: Preheat oven 350 F. Place the chicken breast in a baking dish, coat with olive oil, sea salt, paprika,cumin and coriander. Bake for 12 minutes or until fully cooked (check with a fork). Remove from the oven and letit cool on a cutting board, once the chicken is slightly cooled, cut into thin pieces. Meanwhile, heat a large sautepan over medium-high heat with 1 tablespoon of coconut oil and gently cook the onions for 2-3 minutes, stirringcontinuously. Add the mango and cook until warmed through. Add in the sliced chicken breast, gently toss thenadd in the spinach and lemon juice. Cover the pan and allow the spinach to steam. Sprinkle in a touch of sea saltand serve immediately.SHEPHERD’S PIE WITH LAMBFrom the Clean TeamThis can be made with lentils or lamb depending on your preferences.Serves 4Top layer 1 medium head of cauliflower 1-2 garlic cloves minced 2 tablespoons coconut oil, melted ¼ cup unsweetened, plain almond, rice or coconut milk salt and pepper to taste optional, but tasty: chives or other fresh herbsDirections: Preheat oven to 400 F. Chop cauliflower into florets. Steam until tender. Put in blender or foodprocessor with garlic, coconut oil. Puree until smooth. Slowly add milk until proper consistency - smooth, but stillthick. Add salt and pepper to taste. Set aside.Meat filling16 1 pound ground lamb 3 tablespoons coconut oil 2 cloves garlic minced 1 medium onion, chopped 6 ounces baby bella or cremini mushrooms, sliced 1 large carrot chopped 1 celery stick, chopped

1 tablespoon chopped fresh thyme or 1 teaspoon dried 1 tablespoon chopped fresh rosemary or 1 teaspoon dried 1 tablespoon fresh parsley 1 tablespoon coconut flour or almond flour ¾ cup chicken, vegetable or mushroom stock 2 tablespoons wheat-free tamari dash of balsamic vinegarDirections: Heat oil on medium in a large skillet. Add onions and saute until translucent. Add carrots, garlic,mushrooms and celery. Saute until they start to soften. Add lamb and saute for 5-10 minutes or until the meatstarts to brown. Stir in the coconut or almond flour. Add broth and herbs and reduce the heat to low and simmer,stirring occasionally, for about 5 minutes until liquid reduces and sauce starts to thicken. Stir in tamari andbalsamic vinegar at the end. Add salt and pepper to taste. Put meat and vegetable mixture in a casserole dish.Spread the mashed cauliflower over the top. Bake for 35 minutes.17

LUNCH: VEGETARIAN PROTEINVEGETARIAN NORI ROLLS WITH NUT “RICE”From the Clean Team 1 cup soaked sunflower seeds 1 cup walnuts, soaked in pure water for 2 hours ¼ red onion chopped fresh herbs 1 packet of nori wraps 1 carrot, cut into very thin strips 1 cucumber, peeled, seeded, and cut into thin strips ½ avocado, cut into strips ¼ red cabbage, finely shredded sprouts wheat-free tamari wasabi fresh ginger 1 tablespoon apple cider vinegar 1 tablespoon waterDirections: To make the “rice,” place the sunflower seeds, walnuts, onion, and herbs in a food processor. Processfor 2 minutes, or until nut mixture has the consistency of rice. Set aside. Thinly slice the ginger and marinate invinegar and water. Take a sheet of nori and spread one-fourth of the rice mixture onto it. Lay carrot, cucumber,red cabbage, avocado, and sprouts over it. Roll the nori up tightly, using a sushi mat if you have one. Cut the rollinto about six pieces, using a sharp knife. Repeat for three more nori sheets. Serve wraps on a platter with ginger,wasabi, and wheat-free tamari.VEGETABLE LASAGNA WITH CASHEW CHEESEFrom Clean Chef Franky GNoodles 2 medium sized summer squash OR zucchini , cut into wide strips that are roughly ¼ inch thick (slicedlengthwise) sea salt, a few sprinkles freshly ground black pepperVegetables 2 portobello mushrooms, gills scooped out with a spoon, sliced into ½ inch thick strips 2 cups crimini (or white) mushrooms, sliced 1 medium zucchini, cut into ¼ inch thick rounds 1 leek, the bottom white part only, sliced into ¼ inch rounds 2 garlic cloves, peeled and minced 1 bunch of swiss chard, de-stemmed and roughly choppedSauce18 1 cup cashews juice of 1 lemon

1 heaping tablespoon gluten-free miso paste 1 teaspoon garlic granules 1-2 teaspoons sea saltDirections: Preheat oven to 350 F. To make the noodles, we like using a knife to slice the squash since theseare being steamed, and need to be slightly thicker than if you were to use a vegetable peeler. If you do use avegetable peeler or mandoline, be careful when moving the papery-thin noodles, since steaming will make themvery delicate and they’ll tear easily. Place the long summer squash slices into a bowl and toss with a fair amountof sea salt and black pepper, enough to coat. Transfer to a saute pan with a ¼ cup of water. Cover the pan andgently steam until just tender (when you can lightly pierce with a fork). Remove from heat and allow to cool toroom temperature, uncovered. In another saute pan, melt a tablespoon of coconut oil over medium high heat.Add the leeks and cook for 2-3 minutes before adding the sliced mushrooms and zucchini. Cook for an additional3-4 minutes then add the garlic and chard. Use tongs to gently swirl in the pan so the chard wilts withoutbrowning. Season with sea salt (to taste) and set aside.For the sauce, place the cashews in a high speed blender with the other sauce ingredients (lemon juice, miso,garlic powder, and sea salt). Slowly drizzle in up to ½ cup of water as needed to create a smooth, creamy,cheese-like sauce. It’s best to keep it on the thicker side so it stays put between the layers when baking.Use a medium (a square 8 8 works well) sized pan (anything you’d normally make lasagna in). Now create yourlayers. Spread a small amount of sauce on the bottom of the pan. Lay out a layer of long steamed squash pieces,side by side. Spread some cashew cheese sauce over those pieces as consistent as you can and thick as you like.Sprinkle the vegetable mixture over the cheese layer. Add another layer of cashew cheese. Repeat until all theingredients are used up. There’s really no wrong way, some people layer the long squash “noodles” first, it’s up toyou really; any way you do it will turn out delicious! To finish: bake in the oven for 30 minutes, check for cashewcheese browning on the top, and all layers softening and melting together. Let it cool a tiny bit, until you can sliceit with a sharp knife (serrated steak knives often work best for this) into squares and then lift onto plates with aspatula. Don’t be alarmed if it falls apart a bit. . .it’ll still taste incredible!SHEPHERD’S PIE WITH LENTILSFrom the Clean TeamThis can be made with lentils or lamb depending on your preferences.Serves 2-4Top layer 1 medium head of cauliflower 1-2 garlic covers minced 2 tablespoons coconut oil, melted ¼ cup unsweetened, plain almond, rice or coconut milk salt and pepper to taste optional, but tasty: chives or other fresh herbsDirections: Preheat oven to 400 F. Chop cauliflower into florets. Steam until tender. Put in blender or foodprocessor with garlic, coconut oil. Puree until smooth. Slowly add milk until proper consistency - smooth, but stillthick. Add salt and pepper to taste. Set aside.Vegetarian filling:19 2 cups cooked or canned lentils 3 tablespoons coconut oil

2 cloves garlic minced 1 medium onion, chopped 6 ounces baby bella or cremini mushrooms, sliced 1 large carrot chopped 1 celery stick, chopped 1 tablespoon chopped fresh thyme or 1 teaspoon dried 1 tablespoon chopped fresh rosemary or 1 teaspoon dried 1 tablespoon fresh parsley 1 tablespoon coconut flour or almond flour ¾ cup vegetable or mushroom stock 2 tablespoons wheat-free tamari, splash of balsamic vinegarDirections: Heat oil on medium in a large skillet. Add onions and saute until translucent. Add garlic, carrots,mushrooms and celery. Saute until they start to soften. Add lentils, coconut or almond flour, broth and herbsand reduce the heat to low and simmer, stirring occasionally, for about 5 minutes until liquid reduces and saucestarts to thicken about 10 minutes. Stir in tamari and balsamic vinegar at the end. Add salt and pepper to taste.Put lentil and vegetable mixture in a casserole dish. Spread the mashed cauliflower over the top. Bake for 35minutes.20

RECIPESCLEANSE BREAKFAST AND DINNER SHAKESBECKY’S MORNING SHAKEFrom the Clean Team 8 ounces of water 3-4 ounces of nut or hemp seed or rice milk (unsweetened) ½ of an avocado 2 teaspoons organic almond butter a pinch of sea salt 1 packet Cleanse Shakes Vanilla or Chocolate (or other protein powder) optional: 1 tablespoon ground flax seed optional: sweetener to taste (stevia) optional: 1 tablespoon carob or raw cacao powderDirections: Blend until smooth and creamy.PUMPKIN PIE SMOOTHIEAdapted from Tasty Yummies ¾ cup cooked pumpkin (you can use canned, but fresh is much better) 1½ cups unsweetened organic vanilla almond milk ½ teaspoon cinnamon ¼ teaspoon nutmeg 1 teaspoon fresh ginger, finely minced 2-3 Medjool dates, pits removed (soak first if they aren’t soft) optional: small handful of raw pecans to make it even more creamy.Clean additions: 1 packet Cleanse Shakes Vanilla (or other protein powder) optional: 1 tablespoon ground flax seedDirections: Add all of your ingredients to the blender. Puree until smooth and creamy. If your pumpkin and/oralmond milk isn’t cold, you could add a handful of ice, although this may make it less creamy. You can also adda splash of water or additional almond milk if your smoothie is too thick. Top with a sprinkle of cinnamon and/ornutmeg.KEEPIN’ IT SMOOTHFrom Clean community members James and Anneliese21 1 avocado 5 ounces frozen peaches 1 handful of raspberries 1 handful of hemp seeds unsweetened almond milk

2 dates 1 packet Cleanse Shakes Vanilla (or other protein powder) optional: 1 tablespoon ground flax seedDirections: Blend and Enjoy!SPICE IT UP SHAKEFrom Clean Chef Franky G 2 cups almond milk (fresh or store-bought) 1 cup frozen raspberries 1 tablespoon carob powder 1 teaspoon cinnamon ¼ teaspoon nutmeg (freshly grated is the best, but you can use the already ground powder too) ¼ teaspoon stevia pinch of sea saltDirections: Blend and enjoy!FAVORITE GREEN SHAKEFrom the Clean Team 3 cups spinach 1 cup frozen blueberries (or raspberries, blackberries, mangoes, papaya, etc.) 1 tablespoon flax oil 1 tablespoon maca powder 1 tablespoon spirulina or 1 scoop CleanGreens 1 cup almond milk 2 dates or a few drops of stevia to tasteDirections: Blend until creamy.ALBERT’S FAVORITE SHAKEFrom the Clean Team unsweetened almond milk a handful of blueberries ¼-½ of a mango handful of pineapple 1 tablespoon CleanGreens 1 tablespoon raw cacao powder optional: 1 tablespoon coconut oil 1 packet Cleanse Shakes Vanilla (or other protein powder)Directions: Blend and enjoy!22

MORNIN

HOW TO USE THE MEAL PLAN For the pre-cleanse you will be eating three solid meals a day from the Cleanse Diet. For the cleanse you will be eating a liquid meal such as a shake for breakfast and dinner and a solid meal

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The ultimate Oxygen Colon Cleanse, Liver/Gallbladder Cleanse, Harmful Organism Cleanse, and Heavy Metal Cleanse methods Tips for saving time, money, and the Earth's natural resources How to live a happy, rewarding, healthy, and (most importantly) a green life With The GREEN Body Cleanse, You CAN find and follow the

the Shake and Cleanse Day guidelines (on page 5). If you schedule more than 4 Cleanse Days, you will need to purchase additional Cleanse for Life and Isagenix Snacks! . Use the calendar below to create your custom, 30-Day experience. Back-to-back Cleanse Days are defined by John Anderson as “Deep Cleanse Days.” Customize Your 30-Day System

Cleanse #2 (Lunch) q Enjoy 2 level scoops of Cleanse for Life with 60-120mL of purified water. q Drink 1-2 glasses of purified water. Early Afternoon — Snack q Drink 1-2 glasses of purified water. q 2 Isagenix Snacks. q OPTIONAL: 1 ‘Cleanse Day Options/Support’. Cleanse #3 (Mid Afternoon) q Enjoy 2 level scoops of Cleanse for Life with

Building Window: The time between your first meal and your last meal such as 11am first meal to 6pm – last meal. Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day. Drink lots of fluids during your cleansing window and feel free to eat several small-medium

3 Building vs Cleansing Window Building Window: The time between your first meal and your last meal, such as 11am - first meal to 6pm - last meal. Cleansing Window: The time between your last meal and your first meal the following day. This would mean from 6pm – 11am the next day. Drink lots of fluids during your c

your body a natural cleanse and help to kickstart your metabolism and energy levels. {6} THE HEALTHY MUMMY – 3 DAY CLEANSE {7} THE HEALTHY MUMMY – 3 DAY CLEANSE Truth The truth is, research on ‘extreme detox diets’ is inconclusive, and skeptics . 2 lemon, juiced (plus lemon wed

chicken 16 Facts: Chicken meal is primarily chicken necks and backs - has more ash per unit of protein compared to real chicken Real chicken is derived from striated muscle of chickens 17 Chicken 60 Dried egg product 43-48 Rice gluten meal 40-50 Corn gluten meal 60-64 Soybean meal 46-50 Fish meal 60-65 Lamb meal 48-55 Chicken meal 63-67

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The GREEN Body Cleanse Diet. 55 The Human Body’s Biorhythms 56 The GREEN Body Cleanse–Diet Recommendations 57 The GREEN Body Cleanse–Sample Daily Menu 62 PART TWO: How to Live in a Green, Toxin-Free Environment CHAPTER 6:

muscle building meal plan This meal plan is designed for you to use to pack on size and build muscle. Thus, you will ideally want to be eating at a calorie surplus. To do so most effectively with this meal plan, please read through the below notes and steps. This meal plan com

HOW TO USE THE MEAL PLAN For the pre-cleanse you will be eating three solid meals a day from the elimination diet. For the cleanse you will be eating a liquid meal such as a shake or soup for breakfast and din

they are central to the Bestow Cleanse. Bestow Beauty Plus Oil moisturises your skin from within for a natural luminous glow. It contains a special skin-friendly blend of Essential Fatty Acids which help each cell in your body cleanse more efficiently. Bestow Beauty Powder nouri

Liver Cleanse by Dr. Hulda Clark ND PhD (Disclaimer: This document is a reproduction of the Liver Cleanse as described in her book “The Cure for All Diseases” I have done this liver cleanse several times [See pictu

Dr. Hulda's Liver cleanse gallbladder cleanse gallstones flush recipe http://www.curezone.com/

parasite-killing before attempting a liver cleanse. If you are on maintenance parasite program, you are always ready to do the cleanse. Completing the kidney cleanse before cleansing the liver is also highly recommended. Choose a day like Saturday for the clean

“Take 2 Isagenix . Mark the days you want as Cleanse Days on this calendar and commit to sticking to them! Fill out the rest of the days above the calendar blocks to accurately track your Pre-Cleanse and Cleanse Days. on the 30-Day Cleanse four days a

(1) 2-Day Cleanse Support Kit 12 Isagenix Snacks , 4 IsaFlush capsules, 4 Natural Accelerator capsules. The products inside the 2-Day Cleanse Support Kit are to be used on Cleanse Days. Follow the instructions on the Cleanse Day Planner (page 3). Your Pak, Your Way IsaLean Shake OR IsaLean Pro Canisters or packets Any .

Juice Cleanse Recipes Hey there! You’re in for a juicy treat. After I completed my 10-day homemade juice cleanse, I got some requests to compile all of my recipes into one document. Here it is - all 10 recipes with minimal images - perfect for printing out and bringing to the grocery store. Use these recipes to create your own juice cleanse

Harmful Organism Cleanse, and Heavy Metal Cleanse methods Tips for saving time, money, and the Earth's natural resources How to live a happy, rewarding, healthy, and (most importantly) a green life With The GREEN Body Cleanse, You CAN find and follow the path to manifesting A GREEN Body, A GREEN Home, A GREEN Workplace, and A GREEN Life!

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