Eat To Cleanse Your Body

Surviving on juice isn’t the best way to give your system a boost. Hit your system’s reset button healthfully with this plan.

These days, you can’t swing an organic celery stalk without hitting someone on a juice cleanse. Touted as a natural way to detox your system, jumpstart weight loss, and inoculate yourself against disease, the gemcolored beverages have expanded beyond Whole Foods to places like Safeway, Groupon and even the Williams-Sonoma catalog. According to industry data, the kale-and-whatever cocktails make up a $5 billion business, expected to grow by 8 percent this year.

Your meal plan

Forget the cleanse: Lose weight, keep it off, and feel refreshed with these miracle meals designed by Jen Sacheck, Ph.D., coauthor of  Thinner This Year. The plan follows the 50/20/20/10 guideline: 50 percent produce, 20 percent grains, 20 percent protein and 10 percent healthy fats.

Day 1

Breakfast

Fruity Crepe  Prepare a 3-egg-white omelet stuffed with ¼ cup each blueberries and sliced strawberries; top with ¼ teaspoon cinnamon. Serve with 1 slice whole-grain toast and 1 teaspoon all-fruit apple butter.

Lunch

Mushroom Barley Soup  Bring 2 cups vegetable stock and ½ cup barley to a boil. Sauté ½ cup mushrooms for 4 minutes over high heat in a drop of olive oil and add to broth with 2–3 chopped kale leaves. Simmer 10 minutes and serve.

Dinner

Tropical Cod  Cover 6-ounce cod fillet with mixture of 1 teaspoon canola oil, 1 teaspoon flaked coconut and ½ teaspoon ground almonds; bake 15 minutes at 350°F. Serve with black-bean mango salsa: ½ cup black beans with ¼ cup corn kernels and ¼ cup diced mango dressed with 1 tablespoon red wine vinegar and ½ tablespoon olive oil.

Day 2

Breakfast

Secret Smoothie  Combine 1 medium banana cut into chunks, 1 cup frozen or fresh blueberries, 1 handful baby spinach leaves, ½ cup cranberry or pomegranate juice and 3–4 ice cubes. Blend until smooth and serve.

Lunch

Tuna, Avocado and Tomato Salad  Toss 5 ounces chunk light tuna packed in water with ½ small cubed avocado, ⅛ teaspoon pepper, ½ tablespoon freshly chopped dill, 1 tablespoon crumbled feta cheese and juice of half a lemon. Scoop out a medium-size tomato to create a shell and stuff with tuna mixture. Serve with 1 cup red and green grapes.

Dinner

Vegetable Stir-Fry  Sauté 1 cup broccoli, 1 cup sliced white mushrooms and ½ cup shelled edamame with 1 tablespoon olive oil and 3 tablespoons tamari over medium heat. Serve with 1 cup steamed brown rice.

Day 3

Breakfast

Sweet Grits  Mix 1 cup yellow grits (or farina) with 1 teaspoon real maple syrup and 1 tablespoon raisins. Serve with ½ pink grapefruit.

Lunch

Waldorf Lettuce Wraps  Toss 4–6 ounces cooked cubed skinless chicken breast with ¼ cup low-fat plain yogurt, 1 tablespoon raisins, ½ cup diced apple and 1 tablespoon chopped walnuts. Fill 2 large romaine leaves with mixture and serve.

Dinner

Asian-Inspired Chicken Slaw  Shred 4–6 ounces cooked skinless chicken breast into a bowl. Toss with ½ cup thinly sliced red pepper, ½ cup shredded carrots, 1 cup shredded napa cabbage, 1 tablespoon chopped cashews and ¼ cup mandarin oranges, drained and rinsed. Mix 1 tablespoon low-sodium soy sauce, 1 tablespoon rice wine vinegar and ½ tablespoon toasted sesame seed oil; toss with slaw to coat and serve on top of ½ cup steamed brown rice.

Eat To Cleanse Your Body

Day 4

Breakfast

Easy Oatmeal  Heat up 1 cup oatmeal and top with ½ cup blueberries. Serve with 1 medium banana.

Lunch

Curried Sweet Potato  Bake a medium sweet potato for 45 minutes and top with ¼ cup nonor low-fat plain Greek yogurt, ½ teaspoon curry powder and 2 drops hot sauce. Drizzle with a squeeze of fresh lime juice and serve with a side of mixed greens.

Dinner

Dill Salmon  In a sauté pan, poach 4–6 ounces Alaskan wild-caught salmon with ½ cup veggie broth and ½ cup good dry white wine (the alcohol cooks off), 2 tablespoons fresh dill leaves and 3–4 whole peppercorns, uncovered, for about 10 to 12 minutes. Serve with 1½ cups roasted halved Brussels sprouts (toss with 1 teaspoon olive oil and roast at 425°F for about 20 minutes) and ½ cup brown rice.

Day 5

Breakfast

Southwest Tofu Scramble  Sauté ½ small onion, diced, in 1 teaspoon olive oil until just soft. Add 4 ounces light-firm or extra-firm tofu, crumbled, and ⅓ cup veggie salsa and cook for 2 to 3 minutes, until heated through; season with pepper and serve.

Lunch

The Big Salad  Toss 3 cups mixed baby greens with ¼ cup each shredded carrots, diced celery and chopped broccoli, 1 tablespoon dried cranberries, 1 ounce crumbled feta and 1 tablespoon chopped nuts of any kind; drizzle with ½ tablespoon olive oil.

Dinner

Cauliflower-Millet Mash  With tomato sauce (2 maincourse servings) Bring ½ cup millet and 2 cups cauliflower florets to a boil in 3 cups low-sodium chicken broth for about 12 minutes until millet looks fluffy. Remove from heat and let stand 12 to 15 minutes; then mash until airy. Top with ½ cup sugar-free tomato sauce. (One easy option: Simmer one 28-ounce can crushed tomatoes with 1 tablespoon Italian seasoning and 1 tablespoon capers in brine until heated through.)
SIP ON THESE Flat or fizzy water with lemon Unsweetened iced tea  Decaf green or black tea Decaf coffee

Enjoy 2 Snacks a day

Small apple; lowfat cheese stick 1 cup baby carrots; 3 tablespoons hummus 1 banana; 1 tablespoon peanut butter 23 raw almonds ¼ cup black beans; 1 tablespoon each salsa and cottage cheese and ⅓ cup diced avocado; 4 celery stalks 20 frozen grapes.

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