Good morning, friends.
Because I know a couple of you are interested, I wanted to spend a little time discussing the meal plan aspect of the Magic Cleanse. (And then after that, I promise to shut up about it!)
As you may know, Andrew and I followed a “smoothie > meal > smoothie” schedule of eating for the seven-day cleanse, and incorporated some dietary supplements into our routine as well. I’ll share the smoothies and meals that we ate, the supplements that we took, and some tips and recommendations, based on what we learned, along the way.
Smoothies make up about 66% of your food intake during this cleanse, so here are some tips for getting them right.
- This is not a juice cleanse, make your smoothies hearty. One of Andrew’s comments after the cleanse was that the best/most filling smoothies were the ones with plenty of nut butter in them. Throughout the week, we experimented with various amounts of protein powder, flaxseed meal, chia seeds, and nut butters as satiety elements. We found that too much protein powder or flaxseed meal resulted in a chaulky flavor, and chia seeds, being the most expensive of all the ingredients, weren’t great in large doses either. Nut butter, specifically sunflower seed butter and almond butter, turned out to be our favorite smoothie add-ins.
- Keep it simple. Some of the first smoothies I made had upwards of 10 ingredients, but by the end of the week, I had realized that less is more when it comes to ingredients and flavors.
- Follow a formula. Generally speaking, as long as you include a base (almond milk, coconut milk, water), some fats and protein (nuts, nut butter, avocado, coconut oil, protein powder, chia seeds), and some fruits and veggies (banana, pineapple, frozen berries, spinach, greens, or macro greens) in each smoothie, you’ll do alright. Mix and match until you come up with your favorite combinations.
- Find your favorites. Once you find a smoothie combo you like, don’t be afraid to make it again and again. Andrew and I agreed we could have been happy drinking the same exact smoothie every day. Out of the 14 smoothies we drank during the cleanse, these were our top three:
One banana, 1/2 cup frozen blueberries, 1 scoop vanilla Sun Warrior protein powder, 1 scoop Macro Greens, 2 tablespoons almond butter, 1 cup almond milk, blended.
One banana, 1/2 cup frozen blueberries, handful of spinach, 1 scoop vanilla Sun Warrior protein powder, 2 tablespoons almond butter, 1 cup water, blended.
One banana, 1 cup frozen mango, 1 scoop vanilla Sun Warrior protein powder, 1 scoop Macro Greens, 2 tablespoons sunflower seed butter, 1 cup water, blended. Hemp hearts on top.
One final smoothie tip: Read the labels on packages of frozen berries carefully. I made the mistake of buying frozen cranberries that I thought were cherries. Gross.
Below are all seven of our cleanse lunches. As I mentioned in my Q&A Recap, a lunch composed of protein with raw vegetables or salad quickly proved to be a much more appetizing meal than reheated leftovers, especially for Andrew at the office.
I would personally recommend keeping a tupperware of pre-washed and sliced kale in your fridge to use throughout the week. That way you can quickly throw together salads (top with tuna, steak, meatballs, or other proteins) or scrambles (add eggs).
Monday – Salmon salad w/ spinach and leftover roasted vegetables
Anyone who has ever made salmon salad out of leftover BBQ’d salmon knows that it is not the most photogenic food. Trust that it was delicious and filling.
Thursday – Turkey meatballs and salad (mixed greens, bell pepper, onion, avocado, corn, toasted sunflower seeds, balsamic vinaigrette)
Friday – Tuna and leftover salad (I could eat this every single day) with balsamic vinaigrette
Saturday – Out to lunch at Lyfe Kitchen. We shared two cleanse-friendly entrees: the Quinoa Crunch Bowl and the Chili-Ginger Veggie Stir Fry. We also ordered some sweet potato fries in celebration of our final day of the cleanse (and Valentine’s Day).
Overall, I’d say we ate pretty well during the cleanse. This list of lunches doesn’t look too different from a list of dinners in our house.
Supplements are a big component of the Clean program, which we modeled our cleanse after. Dr. Junger recommends a whole host of pills including a probiotic, fish oil supplement, digestive enzymes, and more.
Andrew and I stepped up our normal supplement routine, but we chose not to go too crazy. We took the same Trader Joe’s Vitamin D supplement in the mornings with our breakfast smoothies, and the same Trader Joe’s fish oil supplement with lunch. We also took probiotics with lunch, but not the same one. Andrew takes a specific probiotic for those who are lactose intolerant, and I’m personally a fan of this one.
Now that the cleanse is over, I’m trying to keep up with my probiotics and fish oil supplements. I know Vitamin D is important, but I haven’t continued with that one partly because we ran out, and also because I feel like I get plenty of sun exposure living in Southern California.
Speaking of sun exposure, I think now would be an excellent time to go soak in some sun on a run. Tomorrow, we’ll be back to our regularly scheduled programming on the blog, but if you have any questions about the Magic Cleanse or its meal plan, please don’t hesitate to ask in the comments below. Have a great day and THANK YOU for reading!
PS – Don’t forget to enter to win a bag of these crunchy little Hemp Hearts here. 🙂
Question: Would you ever consider doing a “DIY cleanse” like this one? Do you take any daily supplements? If so, which ones?