Free 21 Day Cleanse Diet Plan

How To Use This Clean Eating Meal Plan

21 Day Clean Eating Meal Plan 1500 Calorie RD Approved

Listed below youll find a three-week menu with dietitian-approved breakfasts, lunches, dinners, and snacks. Each week provides a grocery list, meal schedule, and links to all recipes.

This plan does not include any beverages, so if you are drinking anything that contains calories, this will impact your daily nutrition – just be sure to track it!

I recommend cooking a majority of the meals in advance using a weekly meal prep routine.

Use the shopping list to plan ahead before you hit the grocery store, and buy all of your ingredients in one haul. Then choose a day or two that works for you and pre-cook and portion your meals for the week.

The Clean Diet: A 21 Day Detox

The Clean Program is a 21-day detox diet that was designed by Dr. Alejandro Junger, a New York City cardiologist, and leader in the field of integrative medicine.

Junger developed his program to treat chronic symptoms such as irritable bowel syndrome, allergies, headaches, depression, fatigue, weight gain, and insomnia. He says these problems are due to a build up of toxins and that his plan addresses this factor so as to restore the optimal functioning of the body.

Day : Eat Hot Peppers + Drink Hydration Juice

Ultra-hydration juice blends two cucumbers, two apples, a half cup of strawberries, and a few leaves of mint. Combine for a delicious beverage that helps reduce bloating and remove toxins. Then spice up your day with some hot peppers. They contain capsaicin, which helps boost the livers ability to detox. Mix them to salads, cook them with your favorite protein, or even add them to your juice if youre feeling daring.

Also Check: Diet For Over 40 Female

Day Sugar Detox Meal Plan

Day 1

21-day sugar detox meal plan First-day meal plan

Breakfast: 1 boiled egg, cheese, tomato-cucumber, plenty of greens, 1 slice of whole wheat or rye bread

Snack: 1 portion of fruit

Lunch: 1 bowl of vegetable soup , grilled fish or chicken, lots of salad

Snack: Plain yogurt or 1 portion of fruit

Dinner: A vegetable meal with olive oil, cooked bulgur, yogurt

Day 2

21-day sugar detox meal plan Second-day meal plan

Breakfast: Tomato-cucumber, lots of greens, curd cheese, olives, 1 slice of whole wheat or rye bread

Snack: 1 portion of fruit

Lunch: Grilled meat or meatballs, plenty of salad, yogurt

Snack: Walnut or raw almond

Dinner: Meat and vegetable meal, cooked bulgur, tzatziki

Day 3

Breakfast: Cheese omelet, tomato-cucumber and lots of greens, whole wheat or rye bread

Snack: 1 portion of fruit

Lunch: Baked meat dish , lots of salad

Snack: Walnut or raw almond

Dinner: 1 bowl of soup , a vegetable meal with olive oil, yogurt

Day 4

Breakfast: A bowl of yogurt with oatmeal, fresh fruit, and cinnamon

Snack: 1 portion of dried fruit

Lunch: Dry legume meal, cooked bulgur or buckwheat, yogurt

Snack: 1 slice of rye bread, a piece of cheese

Dinner: A vegetable meal with olive oil,

Day 5

21-day sugar detox meal plan Fifth-day meal plan

Breakfast: Egg , 1 slice of bread, tomato-cucumber, and greens

Snack: 1 portion of fruit

Lunch: Mushroom meal, cooked bulgur, lots of salad

Snack: Walnuts, raw almonds, or raw hazelnuts

Dinner: Grilled vegetable meal, bread, and yogurt

Day 6

Healthy Recipes For The 21

21 day fix Meal Plan

The 21-Day Fix® is a diet program designed to help people reach their weight-loss goals through healthy eating, portion control and daily exercise. The plan calls for balanced eating that includes a mix of all the different food groups: lean protein, complex carbs, plenty of vegetables and healthy fats. Here you’ll find 21 of EatingWell’s best dinner recipes that are in line with the 21-Day Fix diet recommendations.

Recommended Reading: Eating Diet Plan To Lose Weight

Exercise Is Part Of The Program

The 21 Day Fix comes with a three-week exercise program consisting of 30-minute workouts that target different areas of the body.

People who want to shed pounds often dont understand the importance of physical activity when trying to lose weight and maintain that loss over time .

Since this program stresses the importance of engaging in daily exercise, followers may be more likely to continue to be physically active after the three-week period has ended.

Summary

The 21 Day Fix encourages exercise, healthy eating and portion control, which are likely to promote weight loss.

Though following the 21 Day Fix may result in positive changes, such as weight loss and a stronger sense of portion control, it does have some potential downsides.

What Is The 21 Day Fix

The 21 Day Fix is a weight loss program from Beachbody, a company that uses multi-level marketing to sell products to consumers.

The Beachbody corporation also offers popular exercise guides , weight loss supplements and other nutrition programs.

The 21 Day Fix is particularly popular among Beachbody enthusiasts, with thousands of testimonials and impressive before-and-after pictures touting its effectiveness.

Beachbody states that 21 Day Fix followers will experience fast results and lose up to 15 pounds in three weeks.

The program involves a workout guide and portion-controlled meal program that includes :

  • Two workout DVDs with six easy-to-follow workouts designed to maximize fat loss.
  • A 21-day portion control system of seven color-coded containers.
  • The 21 Day Fix Start Here guide.
  • The 21 Day Fix eating plan.
  • A 3-Day Quick-Fix guide to use during the last three days of 21 Day Fix for mind-blowing after pictures.
  • 24/7 online support.

Beachbody also offers bonus workout DVDs if consumers order through Beachbody coaches who sell Beachbody products mainly via social media.

Summary

The 21 Day Fix is a nutrition and fitness program that uses color-coded, portion-controlled containers along with daily workouts to promote weight loss.

The Beachbody website offers a simple guide for those new to the 21 Day Fix.

You can order the program through the Beachbody website or Team Beachbody coaches via social media.

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How To Meal Prep Your Week Of Meals:

A little prep at the beginning of the week goes a long way to make rest of the week easy.

  • Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh for the week.
  • Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container.
  • Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. Because Day 1’s dinnerthe Kale Salad with Beets & Wild Ricecalls for wild rice, you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you’re not having to make two different rices.
  • Can I View The 21 Day Cleanse On My Phone

    3 DAY DETOX DIET PLAN FAT FLUSH TUNE-UP

    Yes. When you purchase the cleanse you will receive a downloadable PDF via email that you can view on your phone, laptop, desktop or tablet.

    Megan

    I love being prepared and knowing that my meals the next day are taken care of. I know that I won’t need to rely on quick/processed foods in a pinch because I’ve let myself get too busy to take care of my body. I think my FAVOURITE thing is being pushed out of my comfort zone which lead me to learning I can cook?! Everything I’ve made fro, the Cleanse has been delicious! I now have so many great new recipes in my repertoire and the confidence to make things from scratch.

    Rebecca

    I have been a sloppy vegetarian for years and years- candy bars and ramen noodles. I thought eating well meant being limited. You have shown me otherwise!! The recipes from the cleanse are amazing- creative and tasty! I really love reading everyone’s posts each day too in the private FB group. It helps to know people are experiencing the same ups and downs. The support is priceless…

    Amy

    I like having a plan… Not having to think about what to eat is the best part. I know all of it will be tasty, abundant and healthy, no need to snack or get off the plan. Most of it is pretty easy to bring to work too.

    Melanie

    Colita

    My favorite part: THE EASE. The ease of someone telling me what to buy, what to make, how to make it, when to eat what. It can’t be easier.

    Sadie

    Joyce

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    Move Your Body: Do Detox Yoga Or Exercise

    Exercise is one of the fastest ways to detox your body.

    Moving your body, increasing your heart pumping, and breathing deeply automatically detox your body and maintain healthy blood flow.

    More your skin sweat, more you filter toxins out from the body.

    • Neck rotation exercise 1 set 5 reps Total 10 reps.
    • Arm rotations exercise 1 set 5 reps Total 10 reps
    • Shoulder rotation exercise 1 set 5 reps Total 10 reps
    • Waist rotation exercise 1 set 5 reps Total 10 reps
    • Brisk walk for 30 minutes
    • Run for few miles

    Try these morning workouts for detox.

    Customizing Your Clean Eating Meal Plan

    This meal plan is built for a 1500 calorie plan. All you need to do is multiple the portions to match your calorie needs.

    For example, if you need 1800 calories per day, youll need to increase portions by 20%. Just multiple all ingredients by a factor of 1.2 and your set!

    Or if you need fewer calories, such as a 1200 calorie meal plan, youll need to decrease portions by 20% and multiple all your ingredients by a factor of 0.8.

    Tracking your daily intake using a nutrition app, is the easiest way to ensure you are staying on top of your calories consistently.

    Also Check: What Happens When You Stop The Keto Diet

    What’s The Story With Snacking

    Everybody needs snacks. When participating in the cleanse, it’s important to snack when you are truly hungry, rather than eating out of boredom, habit, or thirst. Snacks are especially helpful for those who are more active on the cleanse. Any foods on the Cleanse Diet can be enjoyed as a snack between meals.

    Is That Even Healthy

    Detox 21 day diet plan

    Its kind of difficult not to chuckle at this one. Comparing the number of people who get injured, sick, or die losing weight fast to the number of people who die from obesity or being overweight every year

    Is that even a question worth answering??

    The dangers of having extra fat on your body far outweigh the dangers of losing weight quickly by such an astronomical number, its literally not up for debate.

    So why didnt we call our fast weight loss program the fastest weight loss diet EVER or the 1 pound everyday program?

    Because it takes around 21 days to establish a habit.

    It will take more than that for some people. But for many, the 21-day mark will signify the complete change of a persons life.

    There are a lot of programs focused around a 21-day period, and there is a reason for that It. Works.

    Because its not just about losing weight for 21 days. Its about teaching you how to establish long-term healthy eating habits. Because that is the ONLY way that you will be able to lose EVERY extra pound and KEEP IT OFF forever!

    Now lets talk a little bit about HOW to lose weight quickly.

    It all starts with a detox

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    Preparing For The Cleanse

    A little preparation can go a long way, which is why we set you up for success with everything you need to get started on the 21-Day Program including a shopping list, recipe inspiration, FAQs, and more.

    When you take time to ease into the Cleanse Diet with a few days of simple pre-cleansing, you will experience better results. The pre-cleanse is comprised of three meals a day based on the Elimination Diet. By the end of our 21-Day Cleanse, you can have more energy, fewer cravings, and see overall improvements in your general wellbeing.

    Start our 21-Day Detox today to see how you can benefit from hitting the reset button on your health.

    Life doesn’t stop while you’re on a cleanse, and spending time with friends and family is important. By letting others know what you are up to, you’ll get an additional layer of support during your clean diet program.

    The Elimination Diet + The Clean Program Pre-Cleanse

    What Else You Should Know

    Costs: If following the plan to the letter, you would also take enzyme capsules, an herbal cleansing formula, and aloe vera. DeLuz sells all of this on her website in a kit for $199 plus shipping and handling.

    A better, cheaper, and less punishing path to weight loss and good health, say nutritionists, is to eat a variety of fresh produce, lean meats, low-fat dairy, and whole grains while avoiding processed foods, salt, and too much alcohol.

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    How To Prepare The Dr Oz 21

    The 21-Day Diet requires three meals and two snacks per day , along with lots of water and two daily cups of oolong tea. Dr. Oz says skipping the snacks to cut calories could backfire: “With snacks built into the diet, there is less temptation to cheat.”

    Dr. Oz’s website provides a that outlines the diet’s do’s, don’ts, and timing, as well as answers to frequently asked questions.

    If you’re considering the 21-Day Diet, be aware that medical experts determined that roughly half of the tips Dr. Oz shared on his TV programs had no solid research to support themand that medically established research contradicted the advice provided on his programs.

    What Ingredients Can I Use For The Shakes

    7 Days Detox Diet Plan For Weight Loss | Cleansing Diet Plan to Boost Metabolism, Improve Digestion

    The Clean Shake is a very important item in this entire process, which means it has to be something that is not only edible but enjoyable as well. 21 days of consuming only shakes can become tedious so it is necessary to know which ingredients can be used to make each glass taste better.

    Here is a list of fruits and other natural additives for your Clean Shake:

    Include
    Flax Oil
    BlueberriesCoconut water

    Keep in mind that not all shake recipes call for a sweet finish. However, adding the items above will make the shake smoother and more appealing to the palate. Most of the nutrients are already provided for in the pre-packaged shake powder. However, it is always good to have something fresh added to the shake just to keep the taste buds interested.

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    Day 1: Eat Red Onions + Drink Lemon Water

    Lemon water contains vitamin C, a powerful antioxidant, and helps reduce the acidity in your body. Have one teaspoon of lemon in a room-temperature glass of water first thing in the morning. Next, onions have immune-boosting and antioxidant properties to help with detoxification, especially of the liver.

    Mediterranean Chicken With Orzo Salad

    Baked chicken breasts cook in the oven while you mix together a Mediterranean salad–packed with veggies, whole-wheat orzo and an easy homemade Greek vinaigrette–for a weekend-worthy dinner on the table in under an hour. The leftovers from this healthy 400-calorie meal make a delicious packable lunch for the next day.

    Also Check: Is Orange Juice A Clear Liquid Diet

    What Exactly Is The 21

    As Ive already said, the 21-day detox program was developed by the Naturopathic Hagar Shefer to enable anyone to keep a healthy, balanced diet independently with an easy-to-use application that can be downloaded to any mobile device . Anyone interested in additional support, apart from the application, can join the programs closed group or even join several sessions at Hagar’s clinic in Israel .

    Unlike many other detox programs, this cleaning program is extended over a relatively long period of time in which the body undergoes a gentle, deep and effective cleaning process. The detox is based on a varied and rich menu, consisting of 5 meals a day that combine different types of food. Apart from the various recipes you can find in the app, you can also find tips about dishes to order at restaurants during the process. This long detox process has three main goals : preventing inflammation, cleaning the digestive system and burning fat.

    As with other detoxes, one of the major advantages of this process is a rapid weight loss , fat percentage and minimizing inches. But apart from all these, the detox provides a solution to those who want to make a nutritional change and give the body the ability to function efficiently and in a healthy way. This health change should improve energy levels, improve metabolic rate, regulate bowel movements, radiate and vitality skin, relieve headaches and migraines, balance body sugar levels and reduce the need for sweets in general.

    On The Fence Try The 1 Day Taste Test

    Sugar Detox 7

    Enter your email below and well send you the 1 Day Taste Test! You can get a feel for the style of the program to better know if it will be the right fit for you.

    Success! Check you email for your 1 Day Taste Test.

    I am on week 2 of the 21 Day Vegetarian Reset and I feel amazing!!! I think the no grain, no sugar, no dairy, no meat is EXACTLY what my body has been craving!

    Thanks so much for this recipe! Just made it for my family and it was waaaaay better than I could have imagined! So delicious and creamy

    I just made this recipe for lunch today, and everybody loved it!! I wanted to put a straw in the broth, and just drink it as fast as possible! Very flavorful, and healthy!

    Who can do The 21 Day Vegetarian Reset? If youre busy, lacking energy and ready to take the guesswork out of how am I going to get healthy? this program is for you. With adaptable serving sizes, the 21 Day Vegetarian Reset is great for both men and women of most ages and activity levels.

    How many people does the meal plan serve?Breakfasts and lunches serve 1, while dinners and desserts serve 2. If this doesnt fit your household, easily tailor your meal plan with our Grocery Personalization Tool to save on time and money.

    Will I have to spend a lot of time cooking? The program is designed to get a bulk of the work done over the weekend , so that cooking during the week doesnt take long.

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