Spring Cleanse
Eat ONLY the foods listed below: (sensible portions)
- vegetables - all
- fruit - all
- sprouted whole grain bread (Ezekiel 4:9) OR whole wheat matzo (if you're starting over Passover)
- quinoa
- sweet potato
- eggs or egg whites
- nuts
- avocado
- butter
- olive oil
- fish
- seafood
- chicken
- steak
- bacon (max 2 strips per day)
- beans and legumes
- tofu
- shirataki noodles (House Foods brand, buy at Whole Foods, Longos, or T&T grocery)
- vinegars
- spices, ketchup (sparingly), mustard
- clear broth soup
- Drinks: water, soda water, unsweetened almond milk (Blue Diamond Almond Breeze brand unsweetened chocolate or vanilla), tea, coffee (max 1 cup per day), red wine (max 4 glasses per week)
Optional: Use calorie tracker like Mynetdiary.com to plug in portions of foods to make sure calories fall in good range for you. To find out how many calories you should be eating per day, go to http://www.bmrcalculator.org/. It will have you plug in your age, sex, weight, and height and it will calculate your Basal Metabolic Rate (BMR). You will then scroll down the page and it will tell you how many calories you burn in a day based on your activity level (be honest). Once you have this number, subtract 500, and this is how many calories you can eat in a day to lose 1 lb of fat per week, or subtract 1000 to lose 2 lbs of fat per week.
Example: A 35 y.o female that weighs 140 lbs and is 5”4, who does 3 spin classes per week and works at a desk job (i.e. moderately active), will burn between 2042 – 2161 calories per day (depending on which formula chart you use). To lose 1 lb of fat per week, she would need to eat approximately 1600 calories per day.
** Don’t be surprised if you lose more than 1 – 2 lbs of fat per week though because you will also be shedding water and glycogen weight.
Can't think of what to eat? Here are some breakfast, lunch, dinner, and snack ideas to get you started:
Breakfast:
- Ezekiel bread 1 piece toasted with butter and tomato slices
- Ezekiel bread 1 piece toasted, smoked salmon, cucumber, tomato slices
- Egg white omelet with mushrooms, onions, Ezekiel bread
- Egg white omelet with vegetables and 2 strips bacon
- 2 hard boiled eggs, 1 slice Ezekiel bread toasted with butter
- Handful almonds and apple
- Apple and 2 hard boiled eggs
- Grapefruit, 1 slice toast with butter
Lunch:
- Mixed green salad with olive oil and balsamic vinegar, with grilled chicken breast, grilled salmon, or grilled shrimp, 1 slice Ezekiel bread
- Tuna and salmon sashimi, edamame beans, miso soup (or rolls without rice, i.e. wrapped in cucumber)
- Canned tuna packed in water, drain, place in sandwich with Ezekiel bread, tomato and avocado slices
- Egg white omelet, 1 slice Ezekiel toast, side salad or tomato slices
- Bean salad – chickpeas and lentils mixed with olive oil, 1 sliced chicken breast
- Apple, sliced chicken breast, carrots and celery
- Steak sandwich – 2 slices Ezekiel bread, 1 piece lean steak, tomato slices, lettuce
- Freshii restaurant type salad using mix of following ingredients: greens, cut up veggies, plain protein, i.e. not mixed with mayonnaise – chicken, bacon, tuna, etc.; nuts; raisins *dressing should be either vinegar only or vinegar mixed with small amount olive oil
Dinner:
- same as lunch options, or
- protein (i.e. grilled or steamed or bbq’ed chicken breast, steak, fish, seafood, or tofu), with steamed or grilled vegetables, with either sweet potato, quinoa, or shirataki noodles
Snacks:
- nuts, fruit, cut up veggies, hard boiled eggs, glass almond milk
Good luck. Send this to as many people as you know and have a contest. Spring challenge. Email me for support/motivation. Do it!
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