The 3-day Super Cleanse
Our diet involves replacing breakfast, lunch and snacks with juices, soups and smoothies, while still allowing a nutritious dinner at the end of the day. Breakfast is a cup of lemon water followed by a different green juice every day to help kick-start liver health. This is followed by a filling mid-morning smoothie snack, a hearty soup for lunch and a protein-rich healthy dinner. Our diet is designed to revitalise rather than restrict, so if you feel very hungry between lunch and dinner you can add in a cup of miso soup.
You should refrain from intense exercise while undertaking the diet (relaxing yoga and meditation is fine).
Please note: If you have a medical condition, please seek advice from your GP before embarking on the diet. Do not follow this plan if you are pregnant or trying to get pregnant.
Day 1
Breakfast: Super greens juice
Cup of hot water and lemon upon rising then juice the following ingredients:
Chunk of cucumber 1 pear Handful of spinach Handful of parsley Juice of ½ a lemon ½tsp grated ginger
Mid-morning: Coconut delight smoothie
Blitz together:
1tbsp chia seeds 250ml coconut milk Handful raspberries 1 banana
Lunch: Pea and mint soup
Sweat 1 onion, 1 celery stick and 1 carrot. Pour in 300ml vegetable stock, 200g garden peas and a handful of fresh mint. Add 1tbsp low-fat crème fraîche and blitz until smooth.
Dinner: Baked cod and steamed vegetables
Scatter ½tsp ground cinnamon and ½tsp ground nutmeg on 1 cod fillet. Add the juice of half a lemon, wrap in foil and bake in the oven. Serve with unlimited steamed mangetout and kale.
Day 2
Breakfast: Balancing greens juice
Cup of hot water and lemon upon rising then juice the following ingredients:
1 apple 1 Cos lettuce Half a head of broccoli Handful of kale
Mid-morning: Nutty goodness smoothie
Blitz together:
1tbsp cashew nuts 250ml almond milk Handful strawberries Handful blueberries
Lunch: Super-spicy roasted squash soup
Place 1 red onion, 1 garlic clove, 170g butternut squash, 1 large tomato on a baking tray. Scatter with ½tsp turmeric, ½tsp cumin seeds, 1½tsp coriander seeds and ½tsp mustard seeds. Roast in the oven. Place the ingredients in a blender with 300ml veg stock and blitz until smooth.
Dinner: Tofu stir-fry
100g tofu cooked in 1 tsp coconut oil. Add 1 red onion, 1 garlic clove, ½tsp grated ginger, 100g baby corn, 100g mangetout, 100g garden peas and 1 red pepper. Add 1tbsp reduced-salt soya sauce and a handful of coriander. Serve on a bed of steamed, grated cauliflower.
Day 3
Breakfast: Revitalising greens juice
Cup of hot water and lemon upon rising then juice the following ingredients:
1 small avocado Juice of 1 orange Juice of ½ a lemon Chunk of cucumber Handful of watercress Handful of spinach
Mid-morning: Tropical purity smoothie
Blitz together:
1tbsp mixed nuts 250ml coconut milk Handful pineapple chunks Handful strawberries
Lunch: Carrot and coriander soup
Sweat 1 onion. Add half a sweet potato, 3 carrots, 1 large tomato and 300ml vegetable stock. Boil until soft and add a handful of coriander to finish. Blitz until smooth.
Dinner: Soya and ginger salmon with roasted veggies
Top 1 fillet of salmon with 1tbsp reduced-salt soya sauce and ¼tsp grated ginger and bake in the oven. Serve with a side of roasted tomatoes, mixed peppers and steamed spinach.
This article first appeared in Women’s Fitness
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