Magic Cleanse Meal Plan & Supplements

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-header

 

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:

“Purple Rain” 

21915 purple rain smoothie

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.

“Multicolor Dreamboat”

multicolor smoothie

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.

“Tropical Mango”

21915 mellow manago

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.

 

lunches-header

 

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).

SundayBBQ’d salmon w/ roasted broccoli and sweet potato

20915 cleanse meal 1

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.

TuesdayEgg salad w/ roasted sweet potatoes and tomatoes

Cleanse lunch Day 2

WednesdayTurkey meatballs with roasted cauliflower and sweet potatoes

Cleanse Lunch Day 4

Thursday – Turkey meatballs and salad (mixed greens, bell pepper, onion, avocado, corn, toasted sunflower seeds, balsamic vinaigrette)

21815 turkey meatballs and salad

Friday – Tuna and leftover salad (I could eat this every single day) with balsamic vinaigrette

21815 friday tuna salad

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).

21815 sweet potato fries

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-header

 

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.

21915 supps

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!

Amy

 

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?

Manitoba Harvest Hemp Hearts Giveaway on amym4gic.com

WIAW #32: Peace, Love & Hemp Hearts [Review + Giveaway]

Hi guys!

I am very excited because today I’m hosting my very first giveaway on this blog, but more on that in a minute. It is still Wednesday, and that means that it’s time for another edition of What I Ate Wednesday, the post where I (over)share everything I ate for one full day. This week’s food diary is going to look a little different than last week’s cleanse diary, I can tell you that.

 

What I Ate Wednesday Tuesday 2/17/15

 

8:15am – Bulletproof Coffee. Surviving a full week without coffee was surprisingly not terrible, but it was the thing I most looked forward to reintroducing. I did have some mid-cleanse brain thoughts about creating an iced bulletproof coffee smoothie… It has been added to my list of projects.

21815 bp coffee

10:30am – Living Room Workout. I was planning to go to the gym, I really was, but when I saw that I had 5+ hours of Bachelor drama on the DVR, I cancelled my gym plans. Instead, I pulled out this old favorite and worked up a major sweat while enjoying some crazy girl drama.

21815 bachelor

12:00pm – Strawberry Banana Overnight Oats. Another food I missed a little while on the Magic Cleanse, oats! They’re so amazingly basic. They take minutes to prepare and taste like dessert. Plus, I received a bag of Manitoba Harvest Hemp Hearts to try out last week and had been waiting until after the cleanse to taste them.

21815 lunch

Immediately, I knew I wanted to try putting Hemp Hearts on a batch of Overnight Oats, and I’m glad I did. The hemp hearts are light, but crunchy and a little nutty. I could see using them the way I use chia seeds or flax, as a way to up the protein content of oats, smoothies, salads, etc. without overpowering the dish.

Manitoba Harvest Hemp Hearts

Hemp Hearts are tiny, but they pack a hearty dose of nutrition.They’re naturally high in fiber (5g), super high in protein (18g), and low in sugar (1g). In my opinion, they’re pretty bland on their own, but that just makes them ideal to pair with a variety of other flavors. I happen to know first hand that they pair exceptionally well with strawberry and banana.

 

Strawberry Banana Overnight Oats w/ Hemp Hearts
Serves 1-2

21815 strawnana oats

Ingredients
1/3 cup rolled oats
1/2 cup almond milk (or your favorite non-dairy milk)
1 teaspoon chia seeds
1 banana, sliced
1/4 cup fresh strawberries, sliced
2 tablespoons greek yogurt
1-2 tablespoons Manitoba Harvest Hemp Hearts

21815 ingredients

Instructions
Combine oats, milk, chia seeds, half of the sliced banana, and half of the sliced strawberries. Cover and refrigerate overnight (or at least a couple of hours). In the morning, stir in the yogurt and top with remaining banana and strawberry slices. Sprinkle Hemp Hearts on top and enjoy!

21815 oats and such

3:00pm – Chocolate Chip Cookie! Because we’re living in a post-cleanse world, and chocolate chip cookies are what’s up.

Cookie and a cat

4:30pm – Another chocolate chip cookie. And this is why we can’t have sugar in the house.

21815 cookie 2

8:00pm – Chicken Sausage, Kale, and Tomato Pasta w/ Marinara Sauce. Yum. In 27 years, this was my first time making marinara sauce from scratch. I’ll have you know it was very easy.

Chicken sausage and kale pasta

9:45pm – I Love Lemon Tea

21815 lemon tea

 

Manitoba Harvest Hemp Hearts Giveaway

So here’s the fun part. I get to share the Hemp Heart love with one of you (US or Canada residents only)! To enter, leave a comment below sharing what you’d put your Hemp Hearts on, and enter at least one additional entry into Rafflecopter. You have until next Monday, February 23rd at midnight PST to enter. A winner will be randomly selected and emailed early next week.

a Rafflecopter giveaway

21815 hearts and strawberries

Have a lovely Wednesday. 🙂

Amy

 

WHAT-I-ATE-WEDNESDAY-NEW-BUTTON-PEAS-AND-CRAYONS

As always, you can see what others are eating this Wednesday on Peas & Crayons.

 

Disclaimer: I am a Sweat Pink Ambassador and part of the Manitoba Harvest #HempHearts Campaign, but I was not compensated to write this post or host a giveaway. All opinions are honest and my own. As always, I greatly appreciate your readership and support.