This 3-5 Day Jump Start To Clean Eating is so simple to follow and I promise you will feel so much better when you are done. Customize this jump start to fit your lifestyle and still see results.
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. And they want them NOW!
As I have said, in order to live healthy and maintain a healthy weight, you need to do one thing...CHANGE YOUR LIFESTYLE!!!
Personally, I don't believe in restricting certain food groups or severely cutting back on calories to lose weight. I wish it could be as easy as "Eat when you are hungry" and "Stop when you are full", everyone out there would be happy with their bodies!!
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 to clean eating?
My Naturally Flavored Water, Apple Chai Latte (with no sweetener), Easy Balsamic Chicken and Green Tea Latte (with no sweetener) are all Jump Start approved.
If you follow these steps, I promise you will feel lighter and healthier in just a few days. This is a very flexible plan and can be customized to whatever suits your needs.
How To Do The 3-5 Jump Start to Clean Eating
- Start each morning with hot water and ½ fresh squeezed lemon (must be on empty stomach to flush out toxins). I do not recommend doing this every day since the acid in the lemon can cause erosion on your teeth. Just do this while participating in the Jump Start.
- 1 cup black coffee (or only unsweetened almond or coconut milk added) or plain green tea.
- Drink half of your weight (in ounces) of water a day which you can add lemon, mint or ginger to, check out my Naturally Flavored Waters for some ideas to jazz up your water routine. For example, if you way 200 pounds, you would drink 100 ounces of water a day.
- 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. Dairy is totally fine in moderation, it just can be inflammatory.
- No bread/pasta/rice. Cut out starches and complex carbohydrates. only quinoa or rolled/steel cut oats and 1-2 servings a day
- Opt for 2 "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). Yes, I am looking at you, coffee drinkers!
- No soda/diet soda at all (seltzer is ok but too much may cause bloating).
Tips for Doing the 3-5 Day Jump Start to Clean Eating
- 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 with.
- Eggs are great, only 1 whole egg per day, egg whites are unlimited. There is absolutely nothing wrong with yolks, they contain healthy fats, protein and nutrients. I am just trying to keep a low fat diet here.
- All nuts are great. Make sure they are raw and unsalted. Also, no more than 14 nuts per serving, 2 servings a day.
- 1 scoop of vegan or high quality protein powder per day in smoothies etc. I use a brown rice power by Sunwarrior which I love.
- 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. To conclude, try your best by going to bed early each night and try to avoid your electronics for at least a half hour before bed!
Grocery List for 3-5 Day Jump Start to Clean Eating
- Lemons- As a matter of fact, they help detox and also may aid in digestion. Lemons are packed with Vitamin C and potassium.
- Eggs - To me eggs are the most perfectly well-balanced nutritious food. They are loaded with protein, healthy fats and nutrients.
- Lean white meats and fish - Chicken and turkey breast, pork, flounder, sole or cod.
- Plain Greek yogurts - Read your labels to make sure there is no added sugar in your Greek yogurt. The ingredients should only say milk (cream) and some added probiotics. Opt for full fat (or low fat) plain Greek yogurt as the fat helps to keep you full.
- Fruits - I like all types of berries the best as they are lowest in sugar.
- Green tea - You guys know I despise coffee and love my tea. Green tea especially is loaded with antioxidants that have shown to help improve your immune system.
- Vegetables, lots of them. If you are planning to juice: spinach, kale and other leafy greens, beets, carrots, celery, cucumbers, asparagus are wonderful. You can always add one of your fruits to sweeten it up if you'd like.
- 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
Additionally, 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 food, clean eatings and add tons of vitamins and nutrients to your diet.
Related Recipes
Here are some JUMP START friendly recipes:
Balsamic Glazed Green Beans with Cranberries and Almonds
Veggie Crustless Quiche (minus the cheese)
Apple Pie Overnight Oats (without any sweetener)
Cranberry Apple Salad with Chia Balsamic Vinaigrette
Please feel free to follow me on Pinterest, Facebook and Instagram! Thanks for stopping by!
Farid
The detox carrot drink and the balsamic roasted vegetables. Definitely going to try them out!
Maria Vallejo
I am joining your detox plan can you please post recepies 😉
lauren.kelly
Thank you for joining us Maria 🙂
Sherry Baillie
Hi Lauren
How long after your hot water with lemon (in am on empty stomache) can you eat or drink something else?
lauren.kelly
Right after! I always have my cup of green tea right after my lemon water. Good luck 🙂
Monica Gallant
What about wheat berries, farro or barley?
lauren.kelly
Hi Monica, just for this plan (for the 3-5 days) you should cut out those complex carbohydrates. Good luck!
June Griffith
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
lauren.kelly
I bet you will feel great after June! Let me know how it goes 🙂
Isabelle
I really like your list! Although I am pretty healthy and workout a lot, I think I could use a jump start! 🙂
lauren.kelly
Thanks Isabelle! It's just a healthy way to clean up your diet, no juices or detoxes 🙂
Shelly
Oh good... I love beans! Anyway now, how do you steam those?
lauren.kelly
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.
jackie
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.
lauren.kelly
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 🙂
Shelly
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!
lauren.kelly
Hi! I am referring to dried beans and legumes, such as black beans, lentils, white beans etc. Good luck 🙂
Yana
What is your opinion about kombucha? I have a culture and make it at home but you need to put sugar for bacteria.
LaurenKellyNutrition
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 🙂
Barbara Budelman
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
LaurenKellyNutrition
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 🙂
Jo Ann Conner
Will this work for a diabetic?
LaurenKellyNutrition
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 🙂
Jo Ann Conner
Thank you so much! Gonna try it.
lacretia dockery
does no sugar include stevia?
LaurenKellyNutrition
Ultimately, it means no sugar or sweeteners at all. But you should do the plan that works for you. Good luck Lacretia 🙂
Becca
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.
LaurenKellyNutrition
Hi becca! The idea is to have all unprocessed foods. Once the nuts are dry roasted they are processed. Hope this helps 🙂
Becca from It's Yummilicious
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.
whohastimeforthegym
Reblogged this on whohastimeforthegym and commented:
This is awesome advice from an actual nutritionist. Skip the cutting out food groups and just eat better.