Guidelines

1. Do NOT limit portions of the meal plan foods. Eat as much as you need to feel satisfied.
Restricting portions will only set you up for cravings later in the day/week/month.
2. The 3 Day Clean Eating Meal Plan is family focused and the dinner recipes are designed to incorporate into your families diet as well. If you are embarking on the meal
plan alone, adjust recipes accordingly or store the leftovers for another day!
3. Animal Products are not included in this cleanse. If you wish to include, please do so at
your own discretion.
4. QUALITY IS KEY! Buy as much organic, local and seasonal produce that is available to
you or fits into your budget. We strongly suggest giving it your best shot to include as
much organic food as possible for the 3 days and beyond if possible.
5. You are NOT a failure if you dont follow the meal plan 100%. There is room for flexibility.
DO YOUR BEST! Try to at LEAST use 2 of the recipes each day.
6. Be present when eating your meals. Set aside time to fully enjoy the experience of
each meal.
7. Have fun!
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Disclaimer
Medical disclaimer
This program is for educational and informative purposes only and is not intended as medical or professional advice. Always consult your primary health care provider before making any changes to your diet or nutrition program.
No health claims are made for this program. This nutrition program will not help cure, heal, or correct any illness,
metabolic disorder, or medical condition. The author is not a medical doctor or registered dietitian and is a Registered Holistic Nutritionist.
All foods are not tolerated by everyone equally. If diculties or discomfort arise due to your inability to digest, tolerate or utilize any foods suggested, discontinue use until the reason for the diculty can be addressed or if necessary seek appropriate medical care.
If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical
condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care
professional for health advice.
The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any
of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or alleged to be caused, directly or indirectly by using any information described in this course.

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My Meal Plan
DAY 1

DAY 2

DAY 3

1L Room Temp Water w/ a

1L Room Temp Water w/ a

1L Room Temp Water w/ a

squeeze of lemon

squeeze of lemon

squeeze of lemon

Breakfast

Raw Superfood Cereal

Mango Burst Smoothie

Apple Pie Parfait

Morning Boost

Jumpstart Green Smoothie

Cha-Cha Chia Pudding

Anti-Inflammatory Smoothie

Lunch (Optional)

Creamy Dill Cucumber Salad

Thai Roll and Wrap

Afternoon Boost

Chocolate Energy Pudding

Cinnamon Cake Balls

Upon Waking

Dinner

After Dinner

Savory Chickpea Salad

Lettuce Wraps

Fresh Fruit

Lazy Sweet Potato Casserole

Grounded Sloppy Joes

Zesty Taco Salad

Left over Afternoon Boost or

Left over Afternoon Boost or

Stovetop non-GMO organic

Herbal Tea

Herbal Tea

popcorn or herbal tea

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and Caesar Salad

Shopping List
Long English Cucumber - 2

Raw Apple Cider Vinegar - small

Rice paper wraps - 4

Garlic - 2 cloves

Balsamic Vinegar - 1 small

Goji Berries (optional)

Apples - 4

Ginger - 1 chunk

Extra virgin cold-pressed olive oil

Raisins or Cranberries - 1 cup

Bananas - 5

Romain Lettuce - 2

Hemp oil (optional)

Cacao, cocoa or carob powder

Frozen or Fresh Strawberries - 1

cup

Red Leaf Lettuce - 1

Coconut oil - small

Organic Taco seasoning - 1 pack

Red Bell Peppers - 1

Coconut Water - 3 cups

All purpose seasoning

Yellow onion - 2

Coconut flakes - 1/4 cup

Mustard powder (optional)

Frozen Mango - 1.5 cups

Spinach - 2 cups

Young Coconut - 1

Ground Nutmeg

Frozen Pineapples - 1 cup

Baby Greens - 1 cup

Raw Honey (optional)

Ground Tumeric

Lemons - 3

Yams - 3 medium

Pure maple syrup - 1 TBSP

Onion Powder

Non-dairy milk - 2.5 cups

Cinnamon

Nuts/Seeds/Grains/Legumes:

Organic Dijon Mustard

Organic Taco Seasoning - 1 pack

Raw Almonds - 1/4 cup

Organic Ketchup

nutritional yeast - 2 TBSP

Raw Cashews - 1/2 cup

Garlic marinara pasta sauce - 1 jar

Black pepper

Raw Cashews or sunflower seeds

- 1/2 c

Miso - 1 tsp

Sea salt or Herbamere

Molasses - 1/8 cup

Himalayan pink salt

Fruit:
Avocado - 1

Frozen or Fresh raspberries - 1.5

cups

Medjool Dates - 19
Oranges - 2
Raspberries - 1 pint

Vegetables:
Fresh Dill - 1 pack
Cilantro - 1 small
Mixed Bean sprouts
Alfalfa, Deli, or sunflower sprouts
Cherry Tomatoes - 1 pint (optional)
Beets - 2
Button Mushrooms - 15
Carrots - 4
Celery - 1
Fresh or frozen corn - 1 3/4 cups
Tomatoes - 4

Raw Walnuts - 1 cups

Raw Tahini - 1 small jar
Natural peanut butter - 1
Hemp seeds - 11 TBSP
Chia seeds - 1/2 cup
Quinoa - 1/2 cup
Garbonzo beans - 15 oz can
Gluten free pasta - 1/2 lb

Others:

Dill pickles - 1 small jar

Vegannaise (or mayo) - 3 TBSP
Daiya Cheese (optional)
Diced tomatoes (optional)
Coconut aminos or Tamari
Vanilla powder or extract
Sprouted grain buns (optional)
Organic Tortilla chips - 1 bag
Organic popcorn kernals

NOTE: The shopping list is created

for those who plan to follow the

meal plan 100%. Dinner recipes
serve up to 4 people. If this is not
realistic for you, get what you can
and incorporate the recipes at your
own pace. You may already have
many of the dry ingredients, and
they can also be re-used for future
recipes as well.

Nori sheets (optional)

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Day 1 Recipes
Breakfast

Morning Boost

2 handful baby greens (optional)

Raw Superfood Cereal

Jumpstart Green Smoothie

Dressing Ingredients:

Ingredients:

Ingredients:

3 TBSP Olive or Hemp oil

2 TBSP chia seeds

1 cup non-dairy milk

2 TBSP fresh squeezed lemon juice

2 TBSP hemp seeds

12 cup fresh squeezed OJ

1 tsp raw apple cider vinegar

1/2 cup quinoa flakes (or quick oats)

2 peeled and frozen bananas

1/2 Tbsp pure maple syrup

1/4 cup raisins or cranberries

1 cup fresh or frozen strawberries

3 TBSP hemp seeds

1 apple, chopped

1 cup spinach/kale

14 tsp Dijon mustard

1/2-1 banana, chopped

1 medjool date, pitted

1 TBSP raw tahini

1 teaspoon ground cinnamon

water

sea salt and pepper to taste

1.5 cups non-dairy milk

Directions: Blend and enjoy - Serves1-2

2-6 TBSP water to thin (if too thick)

chopped walnuts and goji berries for

garnish (optional)
Directions: Combine all ingredients in a
bowl and toss to combine. Pour milk
over cereal and let soak for 15 minutes- 12 hours.
We make ours in a mason jar and let it sit
overnight in fridge then eat in the morning! - Serves 2

Lunch
Creamy Dill Cucumber Salad
Salad Ingredients:
1 long english cucumber, sliced thinly
sprigs of fresh dill

1 tsp dried dill or 5 sprigs fresh dill

(added after blending)
Directions: Blend all ingredients in a
blender or magic bullet let stand for 2
minutes. Mix dressing with salad. You
can marinate for up to one day (if not
using greens). This recipe also serves as
a great snack or side dish with dinner! Serves 1-2 as a lunch

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Day 1 Recipes
Afternoon Boost

2 cups water

Chocolate Energy Pudding

1 TBSP olive oil

Ingredients:

1 medium yellow onion, diced small

1-2 peeled, frozen bananas

1tsp garlic powder or 1 large or 2

small cloves garlic, minced

1-2 pitted medjool dates

1 tbsp cacao or cocoa or carob
1 tbsp natural, no sugar peanut butter or other nut butter
1 cup coconut water
1 handful greens (spinach is nice)
Directions: Blend until smooth. Eat
with a spoon or through a thick straw.
Tastes best in a high speed blender :) Serves 1-2

Grounded Sloppy Joes

Ingredients:
1 cup uncooked green/ mixed lentils

1 can diced tomatoes or 4 large fresh

tomatoes, chopped fine

About 10 minutes before the lentils are

done boiling, preheat a pot over medium heat. Saut the onion in the oil for
about 7 minutes, until softened. Add
the garlic and saut a minute more.
Add the cooked lentils and the rest of
the ingredients to the pot. Cook for
about 10-15 more minutes. Let it sit for
5-10 mins to let flavors meld together.
Serve on sprouted grain buns with a
large green salad on the side! - Serves 4

1 TBSP pure maple syrup (optional)

Dressing for Salad: Balsamic Dressing

1/2 tsp mustard powder (optional)

Ingredients:

cup organic ketchup

3 TBSP balsamic vinegar

1/8 cup molasses

4 TBSP extra virgin olive oil

4 sprouted grain buns (optional for

serving)

tsp minced garlic

generous pinch of salt

Directions: Put the lentils in a small

pot and pour in 2 cups water. Cover
and bring to a boil. Once boiling, lower
heat and simmer for about 20 minutes,
until lentils are soft. Drain if needed.

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1 TBSP maple syrup

1 TBSP hemp seeds
Season with sea salt and pepper
Directions: Blend ingredients until
smooth - Serves 2-4

Day 2 Recipes
Breakfast

Morning Boost

Lunch

Mango Burst Smoothie

Cha- Cha Chia Seed Pudding

Thai Wrap and Roll

Ingredients:

Ingredients:

Ingredients:

2 ripe spotted bananas

1/4 cup Chia seeds

2 Nori seaweed sheets (optional)

2 cups water/ coconut water

1/4 cup dried coconut, shredded &

unsweetened (optional)

4 Rice paper wraps

1 cup frozen mango

1/2 cup frozen/fresh raspberries
1 cup spinach (optional)
1 cup red leaf lettuce
1 apple (if you have high speed
blender, if not, omit if you want a
smooth smoothie ;))
Directions: Blend ingredients in
blender and drink.
Serves 1-2

1.5 cup non-dairy milk

2 TBSP sweetener of choice - raw
honey or maple syrup
1 heaping TBSP raw cacao powder/
carob (optional)
14- 1 tsp vanilla bean powder or extract
1/8 teaspoon cinnamon
Directions: Add ingredients into a wide
mouth jar. Shake until well incorporated. Place pudding in the refrigerator
for at least 10 minutes. It will store for
a few days in the refrigerator. Serve
cold or at room temperature. Serves 2-3

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Choice of Vegetables/fruits/herbs:
Alfalfa or Deli or Sunflower Sprouts
Avocado, sliced
Red bell pepper, sliced
Cucumber, cut into match sticks
Carrots, shredded
Beets, shredded
Dill
Cilantro

Day 2 Recipes
Bon Bon Sauce:
Ingredients:
1/4 cup Tahini
1 TBSP Ginger, grated
1 TBSP Lemon Juice
1 TBSP Maple Syrup
1 TBSP Tamari
1/2 Small clove crushed garlic
water to blend
Directions:
Combine all of the ingredients in a
blender and puree until smooth.
Assembly:

3. Lay nori sheet over the rice paper

wraps.
4. Spread some bon bon sauce onto
the nori.
5. Layer veggies onto nori.
6. Add a little more bon bon sauce on
top if you wish
7. Roll the wrap up. It is best to take
the bottom of the rice paper and pull
over the heap of veggies. From there
roll up to the top of the rice paper.
8. Cut in half and eat
Serves 1-2

CLICK HERE to learn how to make these

wraps in my video tutorial.

1. Prepare veggies and bon bon sauce.

2. Rinse rice paper wraps under warm
water for about 6-10 seconds. Lay
out 2 wraps overlapping each other.
It should look like a figure 8.

Afternoon Boost
Cinnamon Cake Balls
Ingredients:
1 cup raw walnuts/ pecans
1/2 cup raisins
10 pitted dates
1 TBSP cinnamon
1/4 tsp ground nutmeg
pinch of sea salt
Directions: In a food processor fitted
with its S-blade, process the walnuts
until coarsely chopped. Add the remainder of the ingredients and process until
it sticks together. It should still have
some texture. If your dates are dry, you
may need to add more water. Remove
1 tbsp of dough and roll into a ball.
Continue with the rest of the dough. Refrigerate before eating.
Makes 18 Balls - They freeze well

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Day 2 Recipes
Dinner
Tex Mex Taco Salad
Ingredients:
1 cup crushed organic tortilla chips
1 head chopped romaine lettuce
1 chopped red pepper - divided
1/2 of an organic onion
5 mushrooms chopped
1 cup shredded carrots (optional)
1 cup frozen/fresh organic corn
Mixed Bean sprouts
2 1/2 tsp organic taco seasoning or
homemade seasoning

Directions: Crush the chips in the bottom of the bowl and top with shredded
lettuce. Lightly saut 1/2 red pepper,
onion, mushrooms and corn with taco
seasoning.

Add cooked veggies to salad and top

with more raw veggies.
Dressing Ingredients:
2 TBSP raw apple cider vinegar
4 TBSP extra virgin olive oil
1 TBSP balsamic vinegar
1 1/2 tsp taco spice + dash sea salt
2 TBSP hemp seeds - don't omit, it
gives it the creamy texture
1 tsp dijon mustard
1 TBSP pure maple syrup
Directions: Blend above ingredients in
a magic bullet type blender until
smooth. Pour over salad and enjoy.
Very hearty, this is a meal all in it self.
- Serves 4

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Day 3 Recipes
Breakfast
Apple Pie Parfait
Apple Pie Ingredients:
2 apples, chopped
squeeze of lemon
dash of cinnamon
Caramel Sauce Ingredients:
6-8 dates, pitted
1/3 cup warm water
1/2 tsp vanilla powder or extract
1/2 tsp cinnamon
Maple Cream Ingredients:
1/2 cup cashews, soaked for 30 mins
2 TBSP maple syrup
1/2 lemon, juiced
fine pinch of sea salt

Directions: Wash and chop apples.

Place apples in a bowl and sprinkle
with lemon juice and cinnamon. Combine and set aside. In a blender add
caramel sauce ingredients. Blend until
smooth. Add more water if needed to
thin. Put caramel in a bowl and set
aside. Add Maple Cream ingredients to
a blender and blend until smooth. In a
glass dish or wide mouth mason jar
add a layer of apples onto the bottom.
Next add a layer or caramel then more
apples and add a layer of maple cream
on top of the apples. Layer alternating
ingredients until jar is full. Top with Maple Cream and a sprinkle of cinnamon.
Eat and store any left overs in fridge
for later.

1 cup frozen pineapple

Morning Boost

Ingredients:

Anti- Inflammatory Smoothie

1 15 oz can chickpeas, drained and

rinsed or 1 1/2 cups cooked chickpeas

Ingredients:
Water and flesh from one coconut
1 cup filtered water, if needed

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1/2 tsp fresh or ground turmeric

1/2 cup frozen mango
2 TBSP soaked chia seeds (soak 3
TBSP chia in 500ml glass jar of water
overnight. Use as needed. Keeps for
5-7 days)

Directions: Blend in high speed

blender until smooth and creamy.
*Takes about 1 minute.

Lunch
Chickpea Salad Lettuce Wrap

1 stalk celery, chopped fine

1 organic dill pickle, diced

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Day 3 Recipes
12 tsp onion flakes/powder

Dinner

Afternoon Boost:

2 stalks celery, sliced

Fresh Fruit

3/4 cup frozen corn/peas

Ingredients:

1 clove of fresh garlic

Cool and peel off skin of the yam by

rubbing your hands over it. Mash yams
in a bowl and set aside. Saut onions,
celery and garlic in a frying pan with a
little bit of water/veggie broth. Add
mushrooms, broccoli corn/peas and
tomatoes. Cook Pasta according to
package directions. Combine drained
pasta with mashed yams and cooked
veggies. Pour jar of marinara over
pasta and veggies. Prepare a 9X11
inch casserole dish by lightly coating it
with some oil. Evenly spread pasta and
veggie mixture in casserole dish. Place
chopped tomatoes and daiya cheese
on top and bake at 400F for 20 minutes. Let the cooked casserole stand
for 10 minutes to meld flavors before
serving.

2 tsp nutritional yeast

Lazy Sweet Potato Casserole

3 TBSP Vegenaise soy free mayo

Ingredients:

Pepper to taste

3 small yams, baked, peeled and

mashed or peeled, boiled and mashed

1-2 ripe spotted bananas

1 pint cherry tomatoes (optional)

Caesar Salad

1 apples

1/2 cup daiya cheese (optional)

Salad Ingredients:

1 pint fresh raspberries

Directions: Turn oven to 400F. Wrap unpeeled yams in tin foil and bake for 3040 minutes until and knife pokes
through them.

1 head romaine lettuce, chopped

coarsely

Directions:
In a mixing bowl mash chickpeas with
a potato masher. Add in rest of ingredients and mix until well combined.
Serve on romaine lettuce or your favorite bread. Can also be made in a food
processor.

Directions: Wash, chop, place in bowl

and eat.

1/2 lb package gluten free noodles

1 1/2 jars of organic low sodium garlic marinara sauce
1/2 large onion
100g package of Mushrooms

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1/4 cup, soaked and chopped almonds (optional)

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Day 3 Recipes
Cashew Parmesan Cheese:

1 clove of garlic

Directions: Blend Dressing ingredients

together in blender (I use a magic bullet). Toss with salad, top with parmesan and enjoy with left over chili :).

1/2-1 tsp Himalayan Pink Salt

After Dinner Snack

Directions: Add all ingredients to your

food processor and pulse/chop to a
fine 'parmesan' powder. This stuff is so
amazingly good, so make sure to add
it to the salad!

Non GMO Stove Top Popcorn

Caesar Dressing Ingredients:

12 cup organic popcorn kernels

1/4 cup organic cold pressed olive oil

or hemp seed oil

Ad ons once popped:

1/2 cup cashews or sunflower seeds

2 tbsp. of apple cider vinegar/lemon

juice
3 tbsp. of hemp seeds

Ingredients:
3 TBSP coconut oil (high heat oil
dont use olive oil)

12 tsp sea salt

Cacao Powder
Garlic Powder and Cayenne and
Coconut Sugar and Sea Salt

1 tsp. of miso (use chick pea miso if

available)

Butter or Coconut oil and Sea Salt

Salt and pepper to taste

2-4 Servings

Nutritional Yeast

1 fresh clove of garlic

2 TBSP nutritional yeast

Once you hear that the kernels have

popped, add in the rest of the kernels.
Cover with lid, remove from heat and
count 30 seconds (so all the kernels
heat up at the same time and pop together) Return to heat. The kernels
should soon start popping. Gently
shake the saucepan so the un-popped
kernels fall to the bottom. Keep the lid
slightly ajar so the kernels are crispy.
Once the popping slows down to one
every few seconds, remove from heat
and quickly transfer the popcorn to a
bowl. Add toppings of choice.

Directions: In a large, deep stainless

steel pot, heat oil and add 3 popcorn
kernels and cover with the lid.

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