Jump Start Weight Loss with a Mini Cleanse!

January 27, 2013

Nutrition, Shakeology, Tips & Tools

Ready for a Mini-Cleanse?

Need to undo the damage from vacation, travel, or minor over indulgence?  Have an event this weekend you want to fit into a special outfit? To detox, reduce bloat or get back on track, try this quick and easy mini-cleanse!

Prep:

Herbal Teas: Detox, Relaxing, Healthy Digest (found in Vitamin Shop or GNC)

Eliminate: Caffeine, Sugar, Alcohol, artificial sweeteners, gum

Walk: 20 minutes brisk, daily

Slimming Water: Add ½ tsp Himalayan salt, lemon, lime, orange slices, peeled seedless cucumber slices, ginger, and mint to 60oz distilled water (options 2 Tbl lemon juice vs slices; 2 Tbl sugar-free cranberry juice vs lime/orange slices; 1 ginger teabag vs 1 tsp fresh grated).  Idea: slice fruit and put in freezer baggie – add to water instead of ice

Day 1

 

Before Breakfast

C warm lemon water

12 oz Slimming Water

Breakfast

C cooked oatmeal

Tbl raisins or ½ C fresh blueberries

12 Raw Almonds

1C Detox herbal tea

Mid-Morning

12-24oz Slimming Water

½C Probiotic Yogurt

Lunch

Turkey & String Cheese Roll-up – 4 oz roasted turkey breast + 1 light string cheese + 2-4 romaine lettuce leaves – divide turkey & cheese and roll-up in lettuce leaves

1C fresh baby spinach w/pint of grape tomatoes (or 12 quartered cherry tomatoes)

15oz Slimming Water

1C Healthy Digest herbal tea

Mid-Afternoon Snack

Shakeology (pick your favorite) or Power Smoothie

1 C skim milk

1 C frozen mixed berries

1 Tbl whey protein powder

1 Tbl cold pressed flaxseed oil

3-6 ice cubes

Dinner

4-6oz Tilapia (or halibut, cod, or any white fish filets)

1C steamed asparagus w/lemon

¾C boiled baby or red potatoes w/1 tsp olive oil

12-24oz Slimming Water

Evening

1C Relaxing herbal tea

 

 

 

Day 2

 

Before Breakfast

1C warm lemon water

12oz Slimming Water

Breakfast

¾C high-fiber, low sugar cereal

½C skim milk

½C fresh blueberries

¼C fresh raspberries

2tsp slivered almonds

1C Detox herbal tea

Mid-Morning

12-24oz Slimming Water

½C Probiotic Yogurt

Lunch

4oz water-packed white tuna – mix w/lemon or balsamic vinegar + 1 celery stalk + 1/4C grated carrot

2C fresh mixed greens w/12 quartered cherry tomatoes)

15oz Slimming Water

1C Healthy Digest herbal tea

Mid-Afternoon Snack

Shakeology (pick your favorite) or Power Smoothie

1 C skim milk

1 C frozen mixed berries

1 Tbl whey protein powder

1 Tbl cold pressed flaxseed oil

3-6 ice cubes

Dinner

4oz grilled chicken breast

1C fresh shitake mushrooms sautéed w/1 tsp olive oil (top on chicken)

1C steamed spinach or kale

¾C cooked quinoa

12-24oz Slimming Water

Evening

1C Relaxing herbal tea

 

 

 

Day 3

 

Before Breakfast

1C warm lemon water

12oz Slimming Water

Breakfast

1C cooked oatmeal

2Tbl raisins or ½ C fresh blueberries

12 Raw Almonds

1C Detox herbal tea

Mid-Morning

12-24oz Slimming Water

½C Probiotic Yogurt

Lunch

4oz roasted turkey breast + 1 Tbl lite crumbled feta + 1 Tbl
bacon bits + ¼ avocado, cubed + 6 quartered cherry tomatoes

2C fresh mixed greens w/balsamic

15oz Slimming Water

1C Healthy Digest herbal tea

Mid-Afternoon Snack

Shakeology (pick your favorite) or Power Smoothie

1 C skim milk

1 C frozen mixed berries

1 Tbl whey protein powder

1 Tbl cold pressed flaxseed oil

3-6 ice cubes

Dinner

Chicken & Shrimp Stir Fry

4 med shrimp

3 oz chicken breast – sliced

6 snap peas

¼ zucchini – quartered

¼ yellow squash – quartered

1 tsp green onion, 1 tsp ground ginger, 1 tsp garlic, 1 tsp Bragg Liquid Aminos (or lite soy sauce)

1 tsp sesame oil

Heat oil in skillet – add chicken & shrimp – sauté over medium heat about 4 minutes; add vegetables, cook til softened; add remaining ingredients – toss and cook 1 more minute – serve over brown rice

¾C steamed brown rice

12-24oz Slimming Water

Evening

1C Relaxing herbal tea

 

 

 

You can season foods to taste with basil, cinnamon, coriander, cumin, curry powder, dill, ginger, lemon or lime juice, marjoram, mint, oregano, paprika, cayenne pepper, rosemary, sage, tarragon, thyme, balsamic vinegar, gomasio, or Bragg’s Liquid Aminos

Additional Options:

If you want to jump start your weight loss – try the 3-Day Shakeology Cleanse – or – do the mini cleanse for 5 days (repeat days 1 and 2 or mix and match any) – add intense cardio plan such as TurboFire Inferno or Insanity:

Day 1: 55-65 min fast paced cardio (i.e. Power Walk, TurboFire 55EZ)

Day 2: 45 min fast paced cardio + 20 min HIIT (do 7-10 1min anaerobic intervals)

Day 3: 55-65 min fast paced cardio (i.e.Power Walk, TurboFire 55EZ)

Day 4: 45 min fast paced cardio + 20 min HIIT (do 7-10 1min anaerobic intervals)

Day 5: 60 min fast paced cardio (i.e.Power Walk, TurboFire 55EZ)

 

If you need a meal substitution:

Shakeology – add fruit and/or PB2

Hearty Miso (from Beachbody’s Ultimate Reset)

Anytime Asian Soup

Anytime Vegetable Soup

Click HERE to get your FREE sample!

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