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Three – Five Day Jump Start to Clean Eating and Grocery List

September 9, 2012 by lauren.kelly 53 Comments

It’s time to JUMP START!  Are you ready?

I get asked all the time about cleanses and detoxes these days.  It seems like most people are looking for the latest “quick fix”.  I get it.  People want results. NOW!  In order to live healthy and maintain a healthy weight, you need to do one thing…CHANGE YOUR LIFESTYLE!!!

3-5 Days to JUMP START into Clean Eating! It's SO easy! Lose weight and feel great!

Personally, I don’t believe in restricting certain food groups or severely cutting back on calories to lose weight.  If only it could be a s easy as “Eat when you are hungry” and “Stop when you are full”, everyone out there would be happy with their bodies!!

So instead of drinking cleanses and taking “detox” pills, why not  eat only clean, unprocessed foods and no added sugar for 3-5 days to give yourself a JUMP START?

3-5 day JUMP START into a Clean Eating Lifestyle! This really works! No pills, no cleanses and it's healthy!

Here’s what you need to do:

  • start each morning with hot water and 1/2 fresh squeezed lemon (must be on empty stomach to flush out toxins)
  • 1 cup black coffee (or only unsweetened almond or coconut milk added) ,  green tea (aim for 3-5 cups)
  • 1 gallon of water a day which you can add lemon, mint or ginger to, check out my Naturally Flavored Waters for some ideas
  • no dairy (except plain greek yogurt) If you choose to have milk in your smoothies or oatmeal, please use unsweetened almond milk or another unsweetened dairy-free milk
  • no bread/pasta/rice… only quinoa or rolled/steel cut oats and 1-2 servings a day
  • opt for 2-3 “juices*” a day if you want to juice, otherwise load up on fresh raw veggies.  no more than 2-3 fruits each day * juices are only homemade with fresh veggies and fruit
  • no sugar at all (besides the fruit)
  • no soda/diet soda at all (seltzer is ok but may cause bloating)
  • if you want to do vegetarian, load up on raw or steamed beans (mix with raw veggies and lime juice)
  • if you aren’t doing vegetarian, choose only lean white meats and fish and either steam, grill or bake  (Herbs, garlic, lemon, lime (even fresh orange) are great to season)
  • hard boiled eggs are great, only 1 whole egg per day, egg whites are unlimited
  • All nuts are great.  Make sure they are raw and unsalted.  Also, no more than 14 nuts per serving, 2 servings a day.
  • Chia seeds and ground flax can be added to everything! Measure 1-2 tablespoons per serving to add some fiber, omega-3 fatty acids and antioxidants.
  • 1 scoop of vegan or high quality protein powder per day in smoothies etc.  I use a brown rice power by Sunwarrior
  • Lastly, make sure you get between 7-8 hours of sleep each night.  Now, I know those who have kids, sometimes kids don’t get the memo.  Try your best by going to bed early each night!

Besides flushing out your system with all the water, you are only eating unprocessed foods, which you will feel lighter and should give you more energy.  This is a great way to focus on whole foods and add tons of vitamins and nutrients to your diet.

3-5 day JUMP START into a Clean Eating Lifestyle! This really works! No pills, no cleanses and it's healthy!

 

******************************************************************************

Here is a GROCERY LIST for you to get started:

  • lemons
  • eggs
  • leans white meats and fish
  • plain greek yogurts
  • fruits
  • green tea
  • vegetables, lots of them (if you are planning to juice: spinach, kale and other leafy greens, beets, carrots, celery, cucumbers, asparagus are wonderful to juice.  You can always add one of your fruits to sweeten it up)
  • nuts
  • chia seeds (whole)
  • flax seed meal or ground flax seed
  • herbs for chicken and fish
  • mint or ginger to liven up your water or for juicing
  • quinoa
  • oats
  • beans

After the 3-5 days try to eat as many unprocessed foods as you can throughout the day.  Prepare for the week ahead by stocking your refrigerator with fresh fruits and veggies and lean proteins.  Comment on this blog post or my facebook page if you want to join me starting tomorrow.

And if you are looking for some JUMP START friendly recipes, here are a few!

Quinoa Vegetable Soup

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

Detox Carrot Drink

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

Balsamic Glazed Green Beans with Cranberries and Almonds

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

Veggie Crustless Quiche (minus the cheese) 

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

Apple Pie Overnight Oats (without any sweetener)

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

Cranberry Apple Salad with Chia Balsamic Vinaigrette 

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

 

Easy Balsamic Chicken

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

 Lentil Spinach Medley

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

Balsamic Roasted Vegetables 

JUMP START 3-5 days to start clean eating! Lose weight, get rid of bloating and feel great!

GOOD LUCK!!  And if you are wondering what to do AFTER you finish the JUMP START, click here!

Happy CLEAN Eating! 

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Filed Under: Blog, Gluten Free, Wheat Free Tagged With: clean eating, grocery list, jump start to weight loss, three day jump start, weight loss



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Comments

  1. whohastimeforthegym says

    September 9, 2012 at 8:00 pm

    Reblogged this on whohastimeforthegym and commented:
    This is awesome advice from an actual nutritionist. Skip the cutting out food groups and just eat better.

    Reply
  2. Becca from It's Yummilicious says

    September 9, 2012 at 8:07 pm

    Sounds like a big challenge for a carb lover like me, but it’s something I should definitely try.
    Question: why do the nuts have to be raw? I get the unsalted part, but I’m wondering why I couldn’t roast them.

    Reply
  3. Becca says

    September 9, 2012 at 8:09 pm

    This sounds like a big challenge for a carb lover like me, but it’s something I should definitely try.
    Question: Why do the nuts have to be raw? I get the unsalted part… I just think they taste better when they’re roasted.

    Reply
    • LaurenKellyNutrition says

      September 9, 2012 at 8:15 pm

      Hi becca! The idea is to have all unprocessed foods. Once the nuts are dry roasted they are processed. Hope this helps 🙂

      Reply
  4. Jo Ann Conner says

    September 9, 2012 at 11:24 pm

    Will this work for a diabetic?

    Reply
    • LaurenKellyNutrition says

      September 9, 2012 at 11:30 pm

      Absolutely! Diabetics would do great on this b/c there are very few complex carbohydrates in this plan which would spike your blood sugar. It’s very healthy for everybody 🙂

      Reply
      • Jo Ann Conner says

        September 9, 2012 at 11:51 pm

        Thank you so much! Gonna try it.

        Reply
  5. lacretia dockery says

    September 10, 2012 at 2:29 am

    does no sugar include stevia?

    Reply
    • LaurenKellyNutrition says

      September 10, 2012 at 11:39 am

      Ultimately, it means no sugar or sweeteners at all. But you should do the plan that works for you. Good luck Lacretia 🙂

      Reply
  6. Barbara Budelman says

    September 10, 2012 at 9:18 am

    Going to start this tomorrow. I don’t need to lose but would like a little pick me up.
    Question: What is wrong with seltzer?
    Thanks for the kick start

    Reply
    • LaurenKellyNutrition says

      September 10, 2012 at 11:41 am

      Hi barbara! I get asked this question a lot. There is absolutely nothing wrong with seltzer. It may bloat you though so I take it out. If you would like to drink it, go for it. I want you to alter the plan to however it works for you. The idea is for people to become aware of all the processed foods they are eating. Good luck Barbara 🙂

      Reply
  7. Yana says

    September 11, 2012 at 1:10 am

    What is your opinion about kombucha? I have a culture and make it at home but you need to put sugar for bacteria.

    Reply
    • LaurenKellyNutrition says

      September 11, 2012 at 1:13 am

      I love kombucha! Just wait until after the 5 days to drink it b/c of the extra sugar content. Hope that helps. Good luck 🙂

      Reply
  8. Shelly says

    October 27, 2012 at 2:46 pm

    I am going to start this tomorrow. My question is about beans. What kind of beans are you referring to? I am looking forward to feeling better by this time next week!
    Thank you!

    Reply
    • lauren.kelly says

      October 27, 2012 at 3:27 pm

      Hi! I am referring to dried beans and legumes, such as black beans, lentils, white beans etc. Good luck 🙂

      Reply
  9. Shelly says

    October 27, 2012 at 4:08 pm

    Oh good… I love beans! Anyway now, how do you steam those?

    Reply
    • lauren.kelly says

      October 27, 2012 at 4:16 pm

      This is how I steam them, but if you have a steamer you can always use that. You can also microwave or boil them too!

      Fill a saucepan with 1 inch of water and bring it to a boil.
      Pour the beans into a metal colander that can sit with its rim resting on the rim of the saucepan. The bottom of the colander should not touch the water.
      Set the colander into the saucepan and cover it with a lid.
      Steam the beans for approximately eight minutes. The steamed beans should be tender but not soft when cooked.
      Remove the colander from the saucepan and serve the beans.

      Reply
      • jackie says

        January 5, 2013 at 1:40 pm

        Can raw, dried beans actually cook completely in 8 minutes of steaming? I tend to avoid them since I’ve always been told they take hours of soaking and boiling.

        Reply
        • lauren.kelly says

          January 5, 2013 at 1:53 pm

          I like to soak mine first for 6-8 hours (sometimes overnight) and then yes, after they are soaked, just steam them for about 4 minutes 🙂

          Reply
  10. Isabelle says

    January 4, 2013 at 1:34 pm

    I really like your list! Although I am pretty healthy and workout a lot, I think I could use a jump start! 🙂

    Reply
    • lauren.kelly says

      January 4, 2013 at 4:33 pm

      Thanks Isabelle! It’s just a healthy way to clean up your diet, no juices or detoxes 🙂

      Reply
  11. June Griffith says

    January 5, 2013 at 12:46 pm

    I will try the detox because I need to get back on tract to a healthy life style..as Physical therapist, Masseuse and yoga student( stopped for two years,just started again), being on optimum health is important

    Reply
    • lauren.kelly says

      January 5, 2013 at 1:29 pm

      I bet you will feel great after June! Let me know how it goes 🙂

      Reply
  12. Monica Gallant says

    March 20, 2013 at 1:44 am

    What about wheat berries, farro or barley?

    Reply
    • lauren.kelly says

      March 20, 2013 at 1:48 am

      Hi Monica, just for this plan (for the 3-5 days) you should cut out those complex carbohydrates. Good luck!

      Reply
  13. Sherry Baillie says

    March 25, 2013 at 11:12 am

    Hi Lauren
    How long after your hot water with lemon (in am on empty stomache) can you eat or drink something else?

    Reply
    • lauren.kelly says

      March 25, 2013 at 11:33 am

      Right after! I always have my cup of green tea right after my lemon water. Good luck 🙂

      Reply
  14. Maria Vallejo says

    May 27, 2014 at 9:53 pm

    I am joining your detox plan can you please post recepies 😉

    Reply
    • lauren.kelly says

      May 27, 2014 at 10:14 pm

      Thank you for joining us Maria 🙂

      Reply
  15. Farid says

    January 9, 2015 at 8:26 pm

    The detox carrot drink and the balsamic roasted vegetables. Definitely going to try them out!

    Reply
  16. Anne H. says

    January 29, 2016 at 4:45 pm

    Hi Lauren,

    I am wondering if there is a substitute for the green tea. I can’t have caffeine because of medical reasons. What would be a good substitute. Thanks.

    Reply
    • lauren.kelly says

      February 19, 2016 at 2:04 pm

      I would just omit the green tea completely and just drink water Anne!

      Reply
  17. Elena says

    March 30, 2016 at 7:09 pm

    Hey Kelly,
    I am trouble finding Sunwarrior in my locality, amazon issue with logistics. Can you suggest easy to avail alternate.

    Btw, I subscribed to your blog article. Keep it up. 🙂

    Reply
    • lauren.kelly says

      March 30, 2016 at 7:49 pm

      Hi Elena! I also love Vega Protein powder too. They sell that in most grocery stores and even Target now. Thanks so much for stopping by!

      Reply
  18. Shelley Sze says

    July 26, 2016 at 6:31 am

    THANK YOU….I’m very grateful for your wonderful tips on healthy eating. I feel GREAT after eating wholesome foods for the past 2 weeks and I will continue to learn from your recipes. Keep up the great work!

    Reply
    • lauren.kelly says

      July 26, 2016 at 11:02 am

      I love to hear that Shelley! You just made my day! 🙂

      Reply
  19. Mohammad Naeem says

    August 18, 2016 at 7:10 am

    Wonderful Topics ….Thanksssssssssss

    Reply
  20. JD says

    December 30, 2016 at 4:14 pm

    Going to kickstart my 2017 with this plan. It is so doable and just makes sense. I need these reminders after this past month of splurging and indulging. I have also shared with two friends at work and they’re on it too! Love all these recipes, I have ‘pinned’ them! Thanks!

    Reply
    • lauren.kelly says

      December 30, 2016 at 11:55 pm

      Awesome! Good luck and happy new year!

      Reply
  21. Rachel @ {i love} my disorganized life says

    January 3, 2017 at 2:56 pm

    Who knew clean eating could be so delicious? I love that you’ve included a shopping list!

    Reply
  22. Lane & Holly @ With Two Spoons says

    January 4, 2017 at 4:40 am

    What a great idea…although yikes, I’m not sure I could go carb free, even for a few days!

    Reply
  23. Renee - Kudos Kitchen says

    January 4, 2017 at 10:30 pm

    This is all great information. Even if you don’t do it all, a few will still make a difference. I especially love those flavored waters!

    Reply
  24. Cathy Trochelman says

    January 7, 2017 at 3:10 am

    This is such helpful info….thank you for sharing!

    Reply
  25. Glenda says

    February 24, 2017 at 1:06 am

    What type, kind or brand of green tea do you recommend?

    Reply
    • lauren.kelly says

      February 24, 2017 at 1:09 am

      Hi Glenda! I love Numi and Yogi Green Tea. Good luck to you!

      Reply
  26. Hossen says

    April 25, 2017 at 2:31 pm

    Looking so delicious.

    Reply
    • lauren.kelly says

      April 25, 2017 at 4:04 pm

      Thank you!

      Reply
  27. Vanessa says

    October 13, 2017 at 7:40 am

    nice!!

    Reply
  28. Liz says

    December 27, 2017 at 9:18 am

    Excellent tips! I need to start counting my nuts instead of just munching on handfuls 🙂

    Reply
  29. Megan says

    December 27, 2017 at 9:32 am

    Those green beans look delicious!

    Reply
  30. Allison Miller says

    December 27, 2017 at 4:11 pm

    This is a great resource for starting a healthy journey! So many delicious ad helpful tips!

    Reply
    • lauren.kelly says

      December 27, 2017 at 4:28 pm

      Thanks Allison!!

      Reply

Trackbacks

  1. Vegan Lentil Spinach Medley says:
    December 10, 2013 at 1:39 pm

    […] is so simple and so delicious.  I made this while participating in my JUMP START program to liven up my meals.  This can be tossed with brown rice or quinoa as well as eating it […]

    Reply

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