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3-DAY CLEANSE
3-DAY BOOTCAMP
VEGGIE CLEANSE
THE HEALTHY
A HEALTHY WAY TOWAY TO DETOX
DETOX, & RESET
CLEANSE YOUR
AND RESET METABOLISM
YOUR METABOLISM
Melanie
Melanie Douglass,
Douglass, R.D. R.D.
‹‹ Table of Contents 2

TITLE

TABLE OF
CONTENTS

3 :: About the Author

4 :: Overview

5 :: Why This Cleanse?

6 :: The Benefits

7 :: The Rules

8 :: Important Tips

9 :: Meal Plan

10 :: Grocery List

11 :: Recipes

16 :: Cleanse Analysis
‹‹ Table of Contents
ABOUT THE AUTHOR
Melanie Douglass is a
registered dietitian,
NCSF-certified personal
trainer, and AFAA-certified
fitness instructor. She has
traveled internationally as
a fitness presenter,
nutrition lecturer, and
motivational speaker.
She is the author of
"Tip-a-Day Guide for
Healthy Living" and the
best-selling, "Losing It! 5
Keys to Successful Weight
Loss That Work". She has
created and produced
numerous successful
workout programs, including
Re:Mix, Xfinity Band, and
Ruthless.
3
Melanie loves crafting new
programs, meal plans, and
workouts that motivate
people to improve their
health. In 2005, she was
recognized by the American
Dietetic Association as
an "Industry Mover" for
her work in developing
innovative fitness and
nutrition programs for the
consumer market.
She currently works for the
largest fitness equipment
company in the world, ICON
Health & Fitness; teaches
group fitness classes at
Sports Academy & Racquet
Club; and enjoys every
spare second with her
three children.
‹‹ Table of Contents 4

OVERVIEW
A REALISTIC, NUTRIENT-PACKED 3-DAY CLEANSE

This 3-day cleanse is a healthy and practical way to flush your

digestive system, increase your nutrient intake, and boost your
FLUSH YOUR energy and mood. While the terms "cleanse" and "detox" have
DIGESTIVE SYSTEM become overused and misunderstood, this cleanse is unlike
any other.
Most people cleanse or detox because they've been told
their body is full of toxins from dietary or environmental
sources. Even though your body does encounter plenty
of toxins, your digestive system doesn't store them in
your blood, digestive organs, or colon. Your liver and
kidneys are in place to prevent just that! They filter
toxins all day every day, and they’re good at it.
INCREASE YOUR If your liver and kidneys aren’t doing their job,
NUTRIENT INTAKE then blood tests will show their deficiencies
and you should be under supervised
medical care.
Your colon is super efficient too. The
cells in your colon turn over every
three days and do a fabulous job
of balancing the good and bad
bacteria to keep the gut flora
healthy. Sure, we can get
BOOST YOUR backed up, but that’s not
ENERGY & MOOD because of toxins. That's
from poor fluid and fiber
balance, something this
cleanse will tackle.
‹‹ Table of Contents
WHY THIS CLEANSE?
You’re probably thinking,
THIS CLEANSE IS “Why this cleanse over
STRICTLY DESIGNED others?” For starters, this
cleanse does three things
TO IMPROVE YOUR other cleanses don’t.
HEALTH, ENERGY, AND The first being that you
HAPPINESS. IT’S BEEN still get your protein. Most
cleanses severely lack in
CAREFULLY CALCULATED protein, averaging 5–8
percent of total calories
AND STRUCTURED
per day. However, in this
TO BALANCE YOUR cleanse you'll take in 15
percent per day, double the
NUTRIENTS, PROVIDE amount in most cleanses.
SUFFICIENT PROTEIN, Without taking in plenty
of beans, legumes, and
GIVE YOU A SERIOUS
nuts, it's difficult to reach a
FIBER BOOST, AND sufficient amount of protein.
ALLOW YOU A BREAK The second being that
your daily nutrients are well
FROM STRESS AND balanced. In other cleanses,
it's common to take in an
EXERCISE. IT’S A
extreme amount of one
POSITIVE PROCESS FOR nutrient, and not get enough
of another. For example,
A MORE POSITIVE LIFE! getting too much vitamin K
and not enough vitamin D,
5
but this cleanse has been
carefully structured to help
balance all of your essential
nutrients.
And most importantly, you
don’t feel miserable. Most
people think they have to
feel miserable, tired, or achy
in order to feel like their
body is working hard to rid
itself of toxins, but your liver
and kidneys are already
very efficient at doing this
every second of every day.
The reason most people
feel miserable is because
they aren’t getting enough
calories to fuel their
activities, they’ve made
a drastic change in their
sugar or salt consumption,
or they don’t have the
satiating experience of
chewing and eating fresh
food, something the human
body innately desires.
‹‹ Table of Contents 6

THE BENEFITS

Aside from the drawbacks of most cleanses, there are

amazing benefits that can come from a healthy one. It’s
essentially a fruit and veggie bootcamp, so under the right
parameters, it can be extremely good for you.
Here’s why:
:: Occasional semi-fasts are good for you because they
make your body dig into energy stores and be more
resourceful
:: Extra fiber can flush out a sluggish digestive system
:: Extra nutrients can boost your energy levels
:: Learning new ways to enjoy fruits and vegetables is a
priceless “life skill”
:: Experiencing the feeling that comes from eating 7–9+
servings of veggies per day is euphoric
‹‹ Table of Contents 7

THE RULES

RULE 1 :: Plan your start day.

RULE 2 :: Cut back on your caffeine and sugar intake 7 days before
your start day by 20 percent each day. This will help
prevent sugar and caffeine crashes, and headaches.
RULE 3 :: Review all your recipes and each meal plan the day
before you start. Go to the store and buy everything you
will need for all 3 days. You may even want to prepare
the two soup recipes the night before you start as well.
RULE 4 :: Drink plenty of water. Listen to your body on this one, but
aim for drinking at least 80 ounces per day.
RULE 5 :: Take a calcium and vitamin D supplement each day.
RULE 6 :: Commit to high-quality sleep. Go to bed early.
RULE 7 :: Exercise for Day 1: Do some fast, hard sweaty cardio for
60 minutes. You want to work up a good sweat to get
things flowing.
RULE 8 :: Exercise for Days 2–3: Do yoga, pilates, or stretching.
Focus on deep breathing and reducing your stress level.
No cardio or strength training on these days.
‹‹ Table of Contents 8

IMPORTANT TIPS

:: If you need to make a substitution, try to choose foods

with similar calorie, protein, and fiber content.
:: Only eat what’s on the meal plan and nothing
extra. No diet drinks, no sugar, and no chemicals.
Skip anything salty, sweet, or “snacky”.
:: If you need a little caffeine kick, try
unsweetened hot green tea.
:: You can use 1–2 teaspoons of olive oil
for sautéing vegetables.
:: Everything you need for the full
3 days costs about $40, but the
cost can vary depending on
where you buy your groceries.
:: If you feel great and want
to keep going, repeat the
process for up to 7 days.
‹‹ Table of Contents 9

MEAL PLAN
WHAT TO EAT FOR EACH MEAL

Day 1 Day 2 Day 3

BREAKFAST BREAKFAST BREAKFAST

1/4 cup almonds 1/4 cup almonds 1/4 cup almonds

1 banana 1 banana 1 banana
*Juice of 1 grapefruit

LUNCH LUNCH LUNCH

1 lemon asparagus salad 1 serving raw green soup 1 lemon asparagus salad
2 large carrots †1 cup asparagus

SNACK SNACK SNACK

1 blueberry kale smoothie 1 blueberry kale smoothie 1 blueberry kale smoothie

DINNER DINNER DINNER

1 serving veggie lentil soup 1 serving veggie lentil soup 1 serving raw green soup
1 orange

*The goal is to drink freshly squeezed grapefruit juice, but you can eat the whole fruit if you
want as well. Grapefruit juice has beneficial compounds that aid digestion and appetite control.
If grapefruit juice interferes with any medications you're taking, you can substitute it with 1 cup
of red raspberries.
†Thisis an optional cup of asparagus you can add to your salad, or eat as a side. It only applies
to Day 3.
‹‹ Table of Contents 10

GROCERY LIST 3
days

3 bananas
1 grapefruit (can replace with 1 cup red raspberries)
3 lemons
1 orange
3 cups blueberries, frozen or fresh
1 cup pineapple chunks
3 avocados, ripe
6 large carrots
2 stalks celery
3 cups asparagus
3 cloves garlic (1 bulb)
2 white onions
4 cups romaine lettuce, crunchy
4 cups arugula (can replace with spinach)
4 handfuls fresh spinach
1 leafy bunch of kale
1 small bag of peas, frozen
2 cups lentils, dry
3/4 cup almonds, raw
1 (28 ounce) can crushed tomatoes
olive oil
spices: oregano, basil, bay leaves, and pepper
‹‹ Table of Contents 11

RECIPES
YOU CAN PREPARE YOUR
RECIPES THE NIGHT
BEFORE YOU START,
OR SCHEDULE TIME TO
PREPARE THEM DURING
YOUR CLEANSE. ALL
OF THE RECIPES TASTE
BETTER MADE FRESH,
EXCEPT FOR THE VEGGIE
LENTIL SOUP WHICH IS
GOOD ANYTIME.
‹‹ Table of Contents 12

LEMON ASPARAGUS SALAD 1

serving

INGREDIENTS

2 cups romaine lettuce, crunchy

2 cups arugula
1 cup asparagus
1 avocado, sliced
1 lemon, juiced over the top
optional: 1 teaspoon olive oil

DIRECTIONS
1. Cut asparagus into 1" pieces. You can do raw, or cover
with water and microwave 3 minutes for perfectly
al dente.
2. Mix all ingredients together and toss.
‹‹ Table of Contents 13

BLUEBERRY KALE SMOOTHIE 1

serving

INGREDIENTS

2 handfuls kale
1 cup blueberries, frozen or fresh
1/3 cup pineapple chunks (about 4 chunks)
1 handful of ice cubes

DIRECTIONS
1. Puree in food processor until smooth.
2. If it's still too lumpy, you can add 1/4 cup water.
‹‹ Table of Contents 14

VEGGIE LENTIL SOUP 10

servings

INGREDIENTS
2 tablespoons olive oil
1 onion, chopped
4 carrots, diced
2 stalks celery, chopped
3 cloves garlic, minced
2 teaspoons oregano
2 teaspoons basil
2 bay leaves
1 (28 ounce) can crushed tomatoes
2 cups lentils, dry
4 handfuls fresh spinach
3 tablespoons fresh lemon juice
pepper
4–5 cups of water
*for extra kick, add ½ teaspoon red pepper flakes

DIRECTIONS
1. Heat the olive oil in a large soup pot. Add the onion,
carrots, and celery; sauté until onion is tender. Stir in
garlic and spices; cook for 2–3 minutes more.
2. Stir in canned tomatoes, lentils, and water. Bring to a
boil. Reduce heat, and simmer for 60–90 minutes.
3. When lentils are tender, add spinach and lemon juice.
Stir until spinach is wilted and then serve. You can eat
this every day on your detox, or share with your family!
The lentils in this soup are vital to keep your plant
protein intake up and the canned tomatoes give you a
potassium boost.
‹‹ Table of Contents 15

RAW GREEN SOUP 2

servings

INGREDIENTS

2 cups peas
1 avocado, ripe
1 onion, chopped
pepper

DIRECTIONS
1. Rinse the frozen peas with warm water. Set aside 1/2
cup of peas and some chopped onion for garnish.
2. Place the peas, avocado flesh, and chopped onion into
a blender and puree until smooth. Add some pepper.
3. Serve cold or room temperature. You can save the rest
for the next day.
 ‹‹ Table of Contents 16

CLEANSE ANALYSIS
FAT D
RATE
FAT

SATU

S
ORU
M
D
M

NESIU
RATE

C
A
D ITE

K
E
SSIU
RIES

OUN

M
TEIN

SPH
MIN

MIN

MIN

MIN
IUM

PER
TE

IU
BS

SATU
CALO

POTA

CALC
FOLA
FOO

MON

IRON
MAG

VITA

VITA

VITA

VITA

PHO
FIBE

SOD

COP
PRO

CAR

Day 1

¼ cup almonds, raw 204 8g 8g 4g 1% Cals 8% Cals 250mg 95mg 0mg 0µg RAE 0mg 9mg AT 0µg 18µg DFE 1mg 172mg 94mg 354µg

1 banana, medium 105 1g 27g 3g 0% Cals 0% Cals 422mg 32mg 1mg 4µg RAE 10mg 0mg AT 1µg 24µg DFE 0mg 26mg 6mg 92µg

1 lemon asparagus salad 330 9g 27g 15g 3% Cals 13% Cals 1463mg 98mg 61mg 314µg RAE 66mg 7mg AT 291µg 499µg DFE 4mg 213mg 162mg 686µg

1 blueberry kale smoothie 171 7g 39g 7g 0% Cals 0% Cals 817mg 78mg 58mg 676µg RAE 195mg 2mg AT 973µg 58µg DFE 3mg 144mg 219mg 2150µg

1 serving veggie lentil soup 316 19g 52g 18g 1% Cals 3% Cals 1258mg 105mg 363mg 479µg RAE 23mg 3mg AT 115µg 387µg DFE 9mg 385mg 124mg 662µg

1 orange, medium 62 1g 15g 3g 0% Cals 0% Cals 237mg 13mg 0mg 14µg RAE 70mg 0mg AT 0µg 39µg DFE 0mg 18mg 52mg 59µg

YOUR MENU TOTAL 1188 45g 168g 50g 5% Cals 24% Cals 4447mg 421mg 483mg 1487µg RAE 364mg 21mg AT 1380µg 1025µg DFE 17mg 958mg 657mg 4003µg

Day 2

¼ cup almonds, raw 204 8g 8g 4g 1% Cals 8% Cals 250mg 95mg 0mg 0µg RAE 0mg 9mg AT 0µg 18µg DFE 1mg 172mg 94mg 354µg

1 banana, medium 105 1g 27g 3g 0% Cals 0% Cals 422mg 32mg 1mg 4µg RAE 10mg 0mg AT 1µg 24µg DFE 0mg 26mg 6mg 92µg

Juice of 1 grapefruit 76 1g 18g 0g 0% Cals 0% Cals 318mg 24mg 2mg 2µg RAE 74mg 0mg AT 0µg 20µg DFE 0mg 29mg 18mg 65µg

1 serving raw green soup 291 11g 37g 14g 1% Cals 6% Cals 902mg 86mg 110mg 176µg RAE 69mg 11mg AT 50µg 163µg DFE 3mg 272mg 344mg 479µg

2 carrots, large 60 1g 14g 5g 0% Cals 0% Cals 403mg 17mg 133mg 1173µg RAE 4mg 0mg AT 16µg 46µg DFE 2mg 48mg 54mg 170µg
1 blueberry kale smoothie 171 7g 39g 7g 0% Cals 0% Cals 817mg 78mg 58mg 676µg RAE 195mg 2mg AT 973µg 58µg DFE 3mg 144mg 219mg 2150µg

1 serving veggie lentil soup 316 19g 52g 18g 1% Cals 3% Cals 1258mg 105mg 363mg 479µg RAE 23mg 3mg AT 115µg 387µg DFE 9mg 385mg 124mg 662µg

YOUR MENU TOTAL 1223 48g 195g 51g 3% Cals 17% Cals 4370mg 437mg 667mg 2510µg RAE 375mg 25mg AT 1155µg 716µg DFE 18mg 1076mg 859mg 3972µg

Day 3

¼ cup almonds, raw 204 8g 8g 4g 1% Cals 9% Cals 250mg 95mg 0mg 0µg RAE 0mg 9mg AT 0µg 18µg DFE 1mg 172mg 94mg 354µg

1 banana, medium 105 1g 27g 3g 0% Cals 0% Cals 422mg 32mg 1mg 4µg RAE 10mg 0mg AT 1µg 24µg DFE 0mg 26mg 6mg 92µg

1 lemon asparagus salad 330 9g 27g 15g 3% Cals 13% Cals 1463mg 98mg 61mg 314µg RAE 66mg 7mg AT 291µg 499µg DFE 4mg 213mg 162mg 686µg

1 cup asparagus, cooked 40 4g 7g 4g 0% Cals 0% Cals 401mg 25mg 25mg 90µg RAE 14mg 3mg AT 91µg 266µg DFE 2mg 97mg 41mg 295µg

1 blueberry kale smoothie 171 7g 39g 7g 0% Cals 0% Cals 817mg 78mg 58mg 676µg RAE 195mg 2mg AT 973µg 58µg DFE 3mg 144mg 219mg 2150µg
1 serving raw green soup 291 11g 37g 14g 1% Cals 6% Cals 902mg 86mg 110mg 176µg RAE 69mg 11mg AT 50µg 163µg DFE 3mg 272mg 344mg 479µg

YOUR MENU TOTAL 1141 40g 145g 47g 5% Cals 28% Cals 4255mg 414mg 255mg 1260µg RAE 354mg 32mg AT 1406µg 1028µg DFE 13mg 924mg 866mg 4056µg

Substitute options

1 cup raspberries 64 1g 15g 8g 0% Cals 1% Cals 186mg 27mg 1mg 2µg RAE 32mg 1mg AT 10µg 26µg DFE 1mg 36mg 31mg 111µg

2 cups spinach, raw 14 2g 2g 1g 0% Cals 0% Cals 335mg 47mg 47mg 281µg RAE 17mg 1mg AT 290µg 116µg DFE 2mg 29mg 59mg 78µg

Keep in mind this is an intentional calorie restriction, so calories and protein are lower than normal. Yet, to get 100 percent or more of nutrients in just 1200 calories means
this meal plan is extremely nutrient dense and high in quality.
The recommendations for this cleanse are intended to be used as an educational resource, and not to replace the advice of a medical professional.
The creator, author, and publishers of this document disclaim any liability arising from directly or indirectly using
this information.