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!
Allison Miller
This is a great resource for starting a healthy journey! So many delicious ad helpful tips!
lauren.kelly
Thanks Allison!!
Megan
Those green beans look delicious!
Liz
Excellent tips! I need to start counting my nuts instead of just munching on handfuls 🙂
Vanessa
nice!!
Hossen
Looking so delicious.
lauren.kelly
Thank you!
Glenda
What type, kind or brand of green tea do you recommend?
lauren.kelly
Hi Glenda! I love Numi and Yogi Green Tea. Good luck to you!
Cathy Trochelman
This is such helpful info....thank you for sharing!
Renee - Kudos Kitchen
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!
Lane & Holly @ With Two Spoons
What a great idea...although yikes, I'm not sure I could go carb free, even for a few days!
Rachel @ {i love} my disorganized life
Who knew clean eating could be so delicious? I love that you've included a shopping list!
JD
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!
lauren.kelly
Awesome! Good luck and happy new year!
Mohammad Naeem
Wonderful Topics ....Thanksssssssssss
Shelley Sze
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!
lauren.kelly
I love to hear that Shelley! You just made my day! 🙂
Elena
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. 🙂
lauren.kelly
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!
Anne H.
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.
lauren.kelly
I would just omit the green tea completely and just drink water Anne!