7- Day Bikini Body (or Speedo) Food Cleanse Recipes

Transcription

1 7- Day Bikini Body (or Speedo) Food Cleanse Recipes DAY 1 Bikini Body Protein Smoothie -1 scoop protein powder (plant or whey) -1 cup water, almond milk, hemp milk, or coconut milk -1/2 banana -1 handful of spinach, kale -1/2 teaspoon of maca powder (this will give you energy and keep you focused throughout the day) -1/4 cup blueberries, raspberries, or strawberries (fresh or frozen) - ice (opt) Blend all ingredients in a blender until smooth. Lunch: A salad of chopped romaine and dandelion greens topped with 1/2 an avocado, 1/2 a red pepper, 2 tablespoons chopped raw almonds. Add 1/2 cup cooked chicken*, tuna, or black beans & dressing - 2 tablespoons lemon juice, 3 tablespoons olive oil, salt and pepper. Dinner: Cauliflower fried rice* Evening: Herbal tea (chamomile or tulsi tea are relaxing and detoxing) and 2-3 squares of 75% organic dark chocolate or higher DAY 2

2 2 eggs scrambled in 1 teaspoon coconut oil with a handful spinach, 4 grape tomatoes, and 1 tablespoon chopped parsley. 1 slice Ezekiel 7 Sprouted Grains Bread Lunch: A salad of spinach and arugula topped with cucumber, 1/2 cup artichoke hearts, 1/2 an avocado, 3 tablespoons chopped red onion, 2 tablespoons chopped walnuts. Add 1/2 cup cooked organic chicken, wild salmon, or chick peas & dressing 2 tablespoons lemon juice, 3 tablespoons olive oil, salt and pepper. Dinner: Zucchini noodles (created with a spiralizer or vegetable peeler or julienne peeler), raw or sautéed 4 minutes with 2 teaspoons olive oil. Top with Pomodoro Sauce: 1 tbsp olive oil heated in a medium saucepan, add 1 garlic clove minced, 1/2 cup chopped onion; cook 2 minutes, add 1 14oz pkg crushed San Marzano tomatoes, ; cook 10 minutes; stir in 2 tbsp chopped basil. Or store-bought marinara sauce (NO sugar on ingredient list) Pair with 4 ounces wild salmon*, organic chicken*, or marinated tempeh/tofu*. Evening: Herbal tea (chamomile or tulsi tea are relaxing and detoxing) DAY 3 Bikini Body Protein Smoothie -1 scoop protein powder (plant or whey) -1 cup water, almond milk, hemp milk, or coconut milk -1/2 banana -1 handful of spinach, kale -1/2 teaspoon of maca powder (this will give you energy and keep you focused throughout the day) -1/4 cup blueberries, raspberries, or strawberries (fresh or frozen) - ice (opt) Blend all ingredients in a blender until smooth. Lunch: Chickpea Salad in Romaine Wraps* Dinner: Asparagus trimmed, arrange on baking sheet, drizzle with 1 tablespoon olive oil sprinkle 1/4 teaspoon sea salt and a pinch of pepper. Roast at 400 for 10 minutes. Pair with 4 ounces wild salmon*, organic chicken*, or marinated tempeh/tofu*. and A salad of chopped romaine and dandelion greens topped with 1/2 an avocado, 1/3 cup grape tomatoes, and 4 kalamata olives, & dressing 2 tablespoons lemon juice, 3 tablespoons olive oil, salt and pepper.

3 Evening: Herbal tea and 2-3 squares of 75% organic dark chocolate or higher DAY 4 2 eggs scrambled in 1 teaspoon coconut oil with a handful spinach, 4 grape tomatoes, and 1 tablespoon chopped parsley. 1 slice Ezekiel 7 Sprouted Grains Bread Lunch: Emerald Chilled Soup* Dinner: A sweet potato baked for 45 minutes or until soft topped with 4 ounces wild salmon*, organic chicken*, or marinated tempeh/tofu*, 1/2 cup salsa of your choice (no sugar), 2 tablespoons plain greek yogurt. and A salad of baby kale, 1/4 cup cucumber, 1/4 cup shredded carrots, 1/3 cup shredded purple cabbage, 2 tablespoons sunflower seeds & dressing 2 tablespoons rice vinegar, 3 tablespoons olive oil, salt and a pinch cayenne pepper. Evening: Herbal tea (chamomile or tulsi tea are relaxing and detoxing) DAY 5 Bikini Body Protein Smoothie -1 scoop protein powder (plant or whey) -1 cup water, almond milk, hemp milk, or coconut milk -1/2 banana -1 handful of spinach, kale -1/2 teaspoon of maca powder (this will give you energy and keep you focused throughout the day) -1/4 cup blueberries, raspberries, or strawberries (fresh or frozen) - ice (opt) Blend all ingredients in a blender until smooth. Lunch: A salad of chopped romaine and dandelion greens topped with 1/2 cup sliced fennel and 1/4 cup grated carrots. Add 1/2 cup cooked chicken*, tuna, or black beans & dressing - 2 tablespoons lemon juice, 3 tablespoons olive oil, salt and pepper. Dinner: A head of broccoli steamed for 15 minutes or until bright green and tender topped with 4 ounces wild salmon*, organic chicken*, or marinated tempeh/tofu*, 2 tablespoons tamari

4 soy sauce,1/4 teaspoon of toasted sesame oil, juice and 1/2 teaspoon zest of 1 lime, 2 tablespoons rice vinegar. and A salad of baby spinach, 1/4 cup each strawberries, blueberries, raspberries, top with 2 tablespoons raw cashews, 1 tablespoon white balsamic vinegar, 2 tablespoons walnut or grapeseed oil. Evening: Herbal tea and 2-3 squares of 75% organic dark chocolate or higher DAY 6 2 eggs scrambled in 1 teaspoon coconut oil with a handful spinach, 3 cherry tomatoes, and 1 tablespoon chopped parsley. 1 slice Ezekiel 7 Sprouted Grains Bread Lunch: Gazpacho* topped with 5 large shrimp Dinner: 5 ounces spinach steamed topped with French lentils* and served with 4 ounces wild salmon*, organic chicken*, or marinated tempeh/tofu*, & dressing - 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 3 tablespoons olive oil, salt and pepper. Evening: Herbal tea (chamomile or tulsi tea are relaxing and detoxing) DAY 7 Bikini Body Protein Smoothie -1 scoop protein powder (plant or whey) -1 cup water, almond milk, hemp milk, or coconut milk -1/2 banana -1 handful of spinach, kale -1/2 teaspoon of maca powder (this will give you energy and keep you focused throughout the day) -1/4 cup blueberries, raspberries, or strawberries (fresh or frozen) - ice (opt) Blend all ingredients in a blender until smooth. Lunch: A salad of baby kale and dandelion greens topped with 1/2 cup sliced fennel, 1/2 avocado, and 1/4 cup sliced radishes. Add 1/2 cup cooked chicken*, tuna, or black beans & dressing - 2 tablespoons lemon juice, 3 tablespoons olive oil, salt and pepper.

5 Dinner: One bunch chard steamed 10 minutes until wilted and topped with 4 ounces wild salmon*, organic chicken*, or marinated tempeh/tofu*, & dressing - 1/2 cup plain greek yogurt, 2 tablespoons lemon juice, 1 teaspoon cumin, 1/2 teaspoon curry powder, and 1/4 teaspoon salt. and A salad of baby spinach, 1/4 cup each strawberries, blueberries, raspberries, top with 2 tablespoons raw cashews, 1 tablespoon white balsamic vinegar, 2 tablespoons walnut or grape seed oil. Evening: Herbal tea and 2-3 squares of 75% organic dark chocolate or higher *Recipes Wild Salmon

6 1 pound wild salmon, cut into 4 portions 1 tablespoon olive oil 1/4 teaspoon pepper Preheat oven to 350. Place salmon portions on a foil-lined baking sheet. Brush with oil and sprinkle with salt and pepper. Cook for minutes or until cooked through. Organic Chicken 4 chicken breasts, pounded to uniform thickness if desired 1 tablespoon olive oil 1 teaspoon oregano 1/4 teaspoon pepper Preheat oven to 350. Place chicken breasts on a foil-lined baking sheet. Brush with oil and sprinkle with oregano, salt, and pepper. Cook for minutes or until cooked through. Marinated Tempeh or Tofu 1 8-ounce block tempeh/tofu, sliced in half longways & then in half the opposite way to create 4 rectangles 2 tablespoons tamari 1 1/2 tablespoons apple cider vinegar 1 clove garlic, minced 1/2 teaspoon grated fresh ginger Place tempeh/tofu pieces in a baking dish. Combine and pour marinade ingredients over top. Marinate at room temperature for 15 minutes to an hour. Pour off excess marinade. Bake at 375 for minutes, until lightly browned and crisp. Cauliflower Fried Rice 1 head of cauliflower 3 teaspoons coconut oil, divided 2 eggs, beaten 2 cloves of garlic, minced 1/2 cup onion, diced 1 cup of broccoli, trimmed and chopped 1/2 cup of green beans, chopped 1 cup of shiitake mushrooms, stemmed and sliced 1/4 cup tamari soy sauce sauce 2 tablespoons toasted sesame oil 1/4 teaspoon cayenne pepper 1/4 cup of scallions for garnish

7 Process cauliflower in food processor using the large grater blade. Heat 1 teaspoon of the coconut oil in a large pan. Scramble the eggs and set aside. Wipe out the pan, return to the heat and add the remaining 2 teaspoons coconut oil. Add garlic and onion. Cook 2 minutes until softened. Add cauliflower rice, broccoli, green beans, and mushrooms to the pan. Cook, stirring often, for about 10 minutes until cauliflower has softened and broccoli is crisp-tender. Stir in tamari, sesame oil, and egg. Season with salt and cayenne pepper. Garnish with scallions. Emerald Chilled Soup servings cups spinach, loosely packed 2 stalks celery 1/4 cup parsley 1 zucchini, coarsely chopped 1/2 cucumber, peeled 1 avocado 2 tablespoons sweet onion, chopped 1/2 jalapeño pepper, seeded & cored 1 lemon, juiced 1-1½ cups water (to desired consistency) ½ teaspoon sea salt 1/4 cup raw cashews, soaked for 1-3 hours 2 tablespoons hemp seeds (garnish) Gradually add all ingredients except hemp seeds into a high speed blender and blend until smooth. Chill for one hour and garnish with hemp seeds before servings. Chickpea Salad in Romaine Wraps 1 15-ounce can chickpeas, drained and rinsed ¼ cup mayonnaise 1 tablespoon whole grain mustard 1 ½ tablespoons apple cider vinegar 2 teaspoons celery seeds ¼ cup chopped celery 2 tablespoons scallions, sliced Pinch cayenne pepper 1 head romaine, root end removed, rinsed Place chickpeas in a food processor. Pulse a few times to roughly chop. Add remaining ingredients, except romaine, and pulse to mix together.

8 Lay out romaine leaves. Fill with about 1/4 cup of the chickpea salad and wrap around filling. Gazpacho Servings medium English cucumber, peeled and roughly chopped 2 1/2 pounds ripe red tomatoes, cut in quarters 3 tablespoons shallots, chopped 2 cloves garlic, minced 1/4 cup cilantro leaves 2 tablespoons red wine vinegar 1/4 cup extra virgin olive oil, plus more for drizzling 1/4 teaspoon pepper Place all ingredients in a big speed blender and blend until as smooth as possible. Place the mixture in the refrigerator and let chill, covered, for at least 2 hours. Serve with a drizzle of olive oil. French Lentils serves 4 1 cup green lentils like du Puy 1/4 cup onion, chopped 1 medium carrot, chopped 1 celery stalk, chopped 1 garlic clove, minced 1 bay leaf 3 1/2 cups vegetable broth 1 shallot, finely chopped 1/4 cup olive oil 1/4 teaspoon pepper Clean lentils in a strainer under cold running water. Drain. Place chopped onion, carrot, celery, garlic and bay leaf in a medium pan. Add vegetable broth and lentils and bring to a boil. Lower the heat to a simmer for 30 minutes until lentils are tender. Drain any excess liquid from the lentils. Blend in shallots, and olive oil. Season with salt and pepper.