Get back on track, jump-start your metabolism and reframe your outlook on food with our healthy, nutritious 3-day cleanse.
Carolyn Williams, Ph.D., RD
January 05, 2016
1 of 18Photo: Jennifer Causey
Eat Your Way to Weight Loss
Strict starvation cleanses and detoxes aren’t something that we recommend, but several days of eating clean, nutrient-dense foods can be a great way to get back on track with eating. Cutting out the junk—processed foods, added sugars, alcohol—jump-starts your metabolism and reframes your outlook on food.
Our 3-Day Cleanse focuses on lean protein, smart carbs, and lots of veggies to provide optimal nutrients for around 1,300 calories each day. Menus are gluten-free, have no added sugars, and feature dishes that are quick and made with real food. Follow it through, and you’ll get rid of bloat, gain energy, and be motivated to continue eating healthy.
2 of 18Photo: Jennifer Causey
Recommended Cleanse Guidelines
Consume at least 64 ounces of water or other non-caloric, non-alcoholic beverages per day.
Aim to be physically active and/or exercise daily, but avoid prolonged strenuous activities due to low calorie level.
Return to your normal calorie level for weight loss or maintenance following completion of Day 3.
Coffee in breakfast meal may be caffeinated but is optional.
3 of 18Photo: Greg Dupree
Protein: May substitute an equal amount of another lean protein (chicken breast, fish, shrimp, lean steak, etc.) if desired. Fruit: May substitute an equal amount of another fresh fruit if desired. Vegetables: May substitute an equal amount of another low-calorie vegetable (carrots, green beans, zucchini, squash, cauliflower, spinach, leafy greens, cucumber, etc.) if desired. Dairy: May substitute soy or almond milk for 1% milk. May substitute 1 tablespoon half-and-half for the 2 tablespoons 1% milk with coffee for breakfast.
4 of 18Photo: Jennifer Causey
Day 1: Breakfast
Whisk together 1 large egg, 2 egg whites, 3 quartered cherry tomatoes, 1/2 teaspoon fresh basil and dash salt. Scramble in skillet coated with cooking spray. Sprinkle with 2 teaspoons grated Parmesan cheese. (130 Calories) + 1 medium banana (105 calories) + Coffee with 2 tablespoons 1% milk (13 calories)
Day 1 Notes: Cook extra salmon and quinoa to use for Day 2 Lunch. May cook quinoa in fat-free, less sodium chicken broth for more flavor.
8 of 18cooking light diet
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Quinoa Salad with Salmon
Combine 2 ounces flaked, cooked salmon, 1/2 cup cooked quinoa, 7 quartered cherry tomatoes, 1/4 cup chopped cucumber, 1 tablespoon chopped fresh basil, 2 teaspoons each olive oil and red wine vinegar, and dash each of salt and pepper. Toss gently. (332 calories) + Grapes, 1 cup (104 calories)
Grilled or broiled flank steak, 4 ounces (202 calories) + Cooked brown rice, 3/4 cup (164 calories) + Lemon Broccoli, 1 cup
Toss 1 cup steamed broccoli with 1 teaspoon lemon juice and 1 teaspoon butter or olive oil. (60 calories)
Brown Rice Veggie Bowl with Steak
Combine 2/3 cup hot cooked brown rice, 5 quartered cherry tomatoes, 1 tablespoon fresh chopped basil, 1 teaspoon each olive oil and lemon juice, and dash salt. Top with 3 ounces cooked flank steak. (354 calories) + Sautéed Spinach Sauté
1/2 teaspoon minced garlic in 1 teaspoon olive oil. Add 2 cups baby spinach leaves; sauté 1 to 2 minutes or until wilted. Add dash salt and pepper; top with 1 tablespoon grated Parmesan cheese. (83 calories)