Week One

Remember, we don’t do portions or calories on the cleanse so exact amounts in the shopping list aren’t really possible. This plan is mostly for ideas so do the best you can ballparking and don’t stress too much over perfection.

Day 1

Breakfast

  • Scrambled pasture-raised eggs with sautéed spinach and zucchini (cooked in avocado oil)

  • ½ avocado with lemon juice and sea salt

  • Black coffee or herbal tea

Lunch

  • Grilled lemon-herb chicken thigh

  • Arugula + cucumber + shredded cabbage salad with olive oil and apple cider vinegar

  • Steamed cauliflower tossed in olive oil + herbs

Dinner

  • Baked wild salmon with garlic, rosemary, and olive oil

  • Roasted Brussels sprouts and mushrooms

  • Side of mashed cauliflower (with ghee or olive oil)

Optional Add-ons: herbal tea, sparkling water with lime, lemon water.

Day 2

Breakfast

  • Turkey sausage patties (homemade or clean brand)

  • Sautéed kale and onions

  • Side of sliced avocado with lemon + sea salt

Lunch

  • Tuna salad (tuna + celery + olive oil + dijon + herbs) in butter lettuce wraps

  • Shaved fennel + arugula salad with olive oil + lemon

Dinner

  • Grass-fed beef burger (no bun) with grilled onions + sauerkraut

  • Roasted broccoli and garlic

  • Olive oil slaw (cabbage, carrot, olive oil, ACV)

Day 3

Breakfast

  • Veggie omelet (eggs + spinach + mushrooms + herbs) cooked in coconut oil

  • Side of sliced cucumber with tahini drizzle

Lunch

  • Chicken bone broth with shredded chicken, zucchini noodles, and herbs

  • Side of steamed greens (chard or collards)

Dinner

  • Lemon garlic shrimp sautéed in olive oil

  • Roasted asparagus + cauliflower

  • Small salad with radish + olive oil + fresh dill

Day 4

Breakfast

  • Soft-boiled eggs over arugula with pumpkin seeds and olive oil

  • Sautéed bell peppers and onions

Lunch

  • Ground turkey lettuce tacos (turkey + cumin + garlic + onion) in romaine leaves

  • Cabbage + cilantro + lime slaw

Dinner

  • Baked cod with olive tapenade

  • Steamed broccoli and green beans

  • Drizzle of tahini + lemon over veg

Day 5

Breakfast

  • Breakfast hash: riced cauliflower + ground beef + spinach + turmeric

  • Side of avocado

Lunch

  • Sardines or mackerel over greens with olive oil + lemon

  • Roasted zucchini and eggplant

Dinner

  • Roasted chicken drumsticks with rosemary and garlic

  • Roasted turnips + sautéed greens (beet greens or dandelion)

Day 6

Breakfast

  • Egg muffins (egg, kale, onion, mushroom) baked in muffin tin

  • Side of arugula with lemon + olive oil

Lunch

  • Leftover roasted chicken with cucumber + tahini dressing

  • Warm veggie mix (cauli, carrot, cabbage)

Dinner

  • Seared lamb chops with rosemary

  • Roasted fennel and Brussels sprouts

  • Side of shredded cabbage salad with lemon + olive oil

Day 7

Breakfast

  • Scrambled eggs with herbs and sautéed Swiss chard

  • Side of olives + avocado

Lunch

  • Salmon cakes (wild salmon, egg, herbs) over mixed greens

  • Roasted radishes

Dinner

  • Grilled steak strips with chimichurri

  • Roasted mushrooms and zucchini

  • Arugula + olive oil + ACV

Shopping List

Produce

  • Spinach (fresh or frozen)

  • Kale

  • Arugula

  • Swiss chard

  • Cabbage (green and/or purple)

  • Brussels sprouts

  • Cauliflower (fresh or riced)

  • Zucchini

  • Mushrooms

  • Broccoli

  • Bell peppers

  • Onions (yellow, red, or white)

  • Garlic

  • Cucumber

  • Radishes

  • Turnips

  • Eggplant

  • Fennel bulb

  • Asparagus

  • Green beans

  • Avocados (4–6)

  • Lemons (6–8)

  • Fresh herbs: dill, parsley, rosemary, cilantro

Proteins

  • Eggs (2 dozen)

  • Chicken thighs or drumsticks (2–3 lbs)

  • Ground turkey (1 lb)

  • Ground beef or bison (1–2 lbs)

  • Grass-fed beef burgers or ground beef

  • Wild salmon fillets (2)

  • White fish (cod or halibut)

  • Shrimp (1 lb)

  • Tuna (canned in olive oil or water)

  • Sardines or mackerel (2–3 tins)

  • Lamb chops (optional)

  • Turkey sausage (clean ingredient brand or homemade)

Healthy Fats + Pantry Staples

  • Olive oil (extra virgin)

  • Coconut oil or avocado oil

  • Tahini

  • Ghee + Kerrygold (if tolerated)

  • Apple cider vinegar (ACV)

  • Dijon mustard (check ingredients)

  • Sauerkraut (raw, no sugar)

  • Olives (green or black, no additives)

  • Sea salt + pepper

  • Cumin, turmeric, garlic powder, onion powder, chili powder, dried herbs

  • Pumpkin seeds or sunflower seeds (optional for salads)

DRINKS

  • Herbal teas (peppermint, ginger, dandelion, etc.)

  • Sparkling water (plain or with lime/lemon)

  • Coffee (black only)

Prep Schedule

SATURDAY (Shopping Day)

  • Shop using your full cleanse shopping list

  • Optional: wash/chop greens and veggies to save time later

SUNDAY (Prep Day – 1.5–2 hours)

Cook & Store (fridge/freezer):

  • Egg Muffins (12) – breakfast for 2–3 days

  • Roasted Chicken Thighs or Drumsticks (6–8 pieces)

  • Grass-fed Beef or Turkey Patties (6–8)

  • Salmon Cakes (4–6 small)

  • Sauteed Shrimp (1 lb with lemon + garlic)

  • Chicken Bone Broth Soup with zucchini noodles (2–3 servings)

  • Riced Cauliflower Stir-Fry Base (with spinach + onion + coconut oil)

Veggies:

  • Roast large trays of:

    • Brussels sprouts

    • Cauliflower

    • Zucchini

    • Turnips

    • Mushrooms

  • Shred ½ head of cabbage for slaws

  • Chop salad greens + store in containers with paper towel to stay crisp

  • Make basic vinaigrette: olive oil + ACV + dijon + garlic + herbs

DAILY (10–15 min each meal)

Morning:

  • Reheat egg muffins or scramble eggs with greens

  • Add avocado or veggie side

Lunch:

  • Assemble salads with pre-cooked protein (chicken, tuna, sardines, patties)

  • Add shredded cabbage, herbs, and dressing

Dinner:

  • Reheat pre-cooked protein + roasted veggies

  • Add side salad or fresh greens

  • Optional: sauté greens fresh (kale, chard, etc.)

Tips

  • Freeze 1–2 portions of soup, muffins, or protein for backup

  • Keep avocado uncut until use

  • Label containers by day or type for ease

Jenny Champion