Lauren Kelly Nutrition

Better Health, Better Food, Better You

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

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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 Watersfor 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!

 

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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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Comments

  3. 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

  6. 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

    • 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

  8. 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

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

      Reply

    • 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

      • 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

        • 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

  11. 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

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

      Reply

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

    Reply

  16. 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

  17. 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

    • 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. 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

  20. 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

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