2 Day Get Macked Clean Eating Cleanse

2 Day Get Macked Clean Eating Cleanse

Dec 30

What: A 2 day whole foods cleanse designed to reset your bod and recenter your focus.

Why: After several weeks of holiday indulgences, many of us are feeling sick, tired, and bloated.  While I don’t typically advocate “cleanses”, “fasts”, or detoxing supplements, this 2 day cleanse is designed to help you gain control over your food choices, drop a few pounds of water retention, and, most importantly, help you regain focus and motivation.

The Details:

- Follow this program exactly as written for 48-72 hours.
*Once you have finished the cleanse, I suggest adopting a regular regime of exercise and clean eating.  For recommendations on programs, see here.

-This plan is designed around clean, whole foods chosen to maximize your metabolic efficiency and offer you the most variety of flavor and nutrients.  While spices, herbs, and other natural seasonings are fine to use to enhance these foods, the goal is eat as little processed food as possible.  Try to follow the program exactly as it is written.

- In order to achieve maximum results, women drink at least 1 gallon of water, 1 1/2 – 2 gallons for men.  In addition to water, you may also drink as much unsweetened green tea as you would like.

- Average weight loss is 2-7 lbs on this plan.

 

1. Breakfast- Green Berry Smoothie

(Women)
1-2 Cups Berries, frozen and unsweetened
1 Scoop Whey Protein, vanilla
1 Tablespoon Flax Meal, ground
1-2 Handfuls Spinach, raw and fresh
Water & Ice
*Add all ingredients to blender with enough water and ice to blend until smooth.

(Men)
2 Cups Berries, frozen and unsweetened
1 Scoop Whey Protein, vanilla
1 Tablespoon Peanut Butter, all natural
1-2 Handfuls Spinach, raw and fresh
Water & Ice
*Add all ingredients to blender with enough water and ice to blend until smooth.

2. Snack 1-

(Women)

1/2 – 1 Whole Grapefruit (adjust according to hunger level)

3 oz. Roasted Turkey, low sodium

8 oz. Green Tea, unsweetened

(Men)

1 Whole Grapefruit

5 oz. Roasted Turkey, low sodium

8 oz. Green Tea, unsweetened

3. Lunch- Grilled Chicken Salad

(Women)

1-2 Cups Salad Greens, any (spinach, spring mix, romaine, leafy green, etc.)

3 oz. Grilled Chicken

Cherry Tomatoes, chopped

Bell Pepper, diced

Red Onion, slices

Cucumber, slices

1 Tablespoon Vinaigrette Dressing*

1 Medium Apple (optional)

(Men)

1-2 Cups Salad Greens, any (spinach, spring mix, romaine, leafy green, etc.)

5 oz. Grilled Chicken

Cherry Tomatoes, chopped

Bell Pepper, diced

Red Onion, slices

Cucumber, slices

2 Tablespoon Vinaigrette Dressing*

1 Medium Apple

*Vinaigrette Dressing:

-1/2 Cup Balsamic Vinegar

- 1 Tablespoon Dijon Mustard

- 1/2 Cup Grapeseed Oil

****Combine vinegar and mustard in a bowl.  Whisk together and slowly drizzle in oil.


4. Snack 2-

 

(Women)

Edamame, 6 oz. carton
1 Brown Egg, hard boiled
8 oz. Green Tea, unsweetened
(Men)
Edamame, 6 oz. carton
2 Brown Eggs, hard boiled
8 oz. Green Tea, unsweetened

5. Dinner- Grilled Salmon and Greens

(Women)

3-4 oz. Salmon, grilled, baked or broiled
1 Cup Steamed Green Vegetable; asparagus, wilted greens, broccoli, or green beans
1 Cup Salad Greens
Drizzle Lemon Juice

(Men)

6-8 oz. Salmon, grilled, baked, or broiled

1-2 Cups Steamed Green Vegetable; asparagus, wilted greens, broccoli, or green beans

1 Cup Salad Greens

1/2 Baked Sweet Potato (optional)

Drizzle Lemon Juice

Happy New Year and Happy Cleansing!