The Cooking Light 3-Day Cleanse

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. 

• 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.
• Avoid alcohol.
• 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.

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. 

Mediterranean Eggs
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)

Total: CALORIES 248; FAT 6.9g (sat 2.6g, mono 2.3g, poly 1.2g); PROTEIN 17g; CARB 32g; FIBER 4g; SUGAR 18g; ADDED SUGAR 0; CHOL 191mg; IRON 1mg SODIUM 396mg CALC 120mg

Rosemary Chicken Salad Combine
1 1/4 cups chopped roasted skinless chicken breast, 3 tablespoons chopped green onions, 2 tablespoons each of nonfat plain Greek yogurt and light mayonnaise, 1 teaspoon fresh rosemary, 1/2 teaspoon Dijon mustard, and dash each of salt and pepper; stir well. Serve half of chicken mixture over Quick Spinach Salad; refrigerate half for Day 3 Lunch. (206 calories)
+ Quick Spinach Salad
Toss together 1 1/2 cups baby spinach leaves, 7 halved cherry tomatoes, 2 teaspoons olive oil, and 1 teaspoon balsamic vinegar. (121 calories)
+ Grapes, 1 cup (104 calories) 

Total: CALORIES 431 FAT 17.9g (sat 3.2g, mono 7.8g, poly 2.2g); PROTEIN 32g; CARB 39g; FIBER 4g; SUGAR 28g; ADDED SUGAR 0; CHOL 80mg; IRON 4mg SODIUM 337mg CALC 84mg

Medium apple or pear with 1 tablespoon peanut or nut butter

Total: CALORIES 189 FAT 8.4 (sat 1.7, mono 3.9g, poly 3.9g); PROTEIN 4g; CARB 28g; FIBER 5g; SUGAR 20g; ADDED SUGAR 0; CHOL 0mg; IRON 1mg SODIUM 75mg CALC 18mg

Grilled or baked salmon, 4 ounces (206 calories)
+ Herbed Quinoa 
Combine 2/3 cup cooked quinoa with 1 to 2 teaspoons chopped fresh basil and dash salt. (148 calories)
+ Steamed green beans, 1 cup (44 calories) 

Total: CALORIES 398; FAT 12g (sat 1.8g, mono 3.8g, poly 5.2g); PROTEIN 36g; CARB 36g; FIBER 8g; SUGAR 3g; ADDED SUGAR 0; CHOL 81mg; IRON 5mg SODIUM 221mg CALC 96mg

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.

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Nutty Berry Smoothie 
Blend 1/2 cup 1% low-fat milk, 1/2 medium ripe banana, 1 tablespoon creamy peanut or nut butter, 1 cup fresh or frozen raspberries, and 1/2 cup crushed ice. (262 calories)
+ Coffee with 2 tablespoons 1% milk (13 calories)

Total: CALORIES 275 FAT 10.5 (sat 2.7g, mono 4.4g, poly 2.8g); PROTEIN 11g; CARB 39g; FIBER 10g; SUGAR 22g; ADDED SUGAR 0; CHOL 8mg; IRON 1mg SODIUM 142mg CALC 231mg

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)

Total: CALORIES 426 FAT 16.2 (sat 2.4g, mono 8.7g, poly 4.4g); PROTEIN 21g; CARB 52g; FIBER 5g; SUGAR 27g; ADDED SUGAR 0; CHOL 40mg; IRON 3mg SODIUM 196mg CALC 61mg

10 baby carrots and 1/4 cup hummus

Total: CALORIES 135 FAT 5.9 (sat 0.9, mono 2.4 g, poly 2.2g); PROTEIN 5g; CARB 17g; FIBER 7g; SUGAR 5g; ADDED SUGAR 0; CHOL 0mg; IRON 2mg SODIUM 305mg CALC 55mg

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)

Total: CALORIES 426 FAT 12.7 (sat 5.8, mono 4.3g, poly 1g); PROTEIN 37g; CARB 40g; FIBER 5g; SUGAR 3g; ADDED SUGAR 0; CHOL 96mg; IRON 6mg SODIUM 112mg CALC 161mg

Day 2 notes: Cook extra brown rice and flank steak to use for Day 3 Dinner.

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Scrambled eggs
1 egg and 2 egg whites (113 calories)
+ Mixed fresh fruit, 1 cup (110 calories)
+ Coffee with 2 tablespoons 1% milk (13 calories)

Total: CALORIES 236 FAT 6.3 (sat 1.9, mono 2.4g,poly 2.4g); PROTEIN 15g; CARB 32g; FIBER 3g; SUGAR 22g; ADDED SUGAR 0; CHOL 188mg; IRON 1mg SODIUM 196mg CALC 83mg

Rosemary Chicken Salad
Serve reserved half of salad from Day 1 lunch. (206 calories)
+ 6 baby carrots, 4 cucumber slices, and 1/4 cup hummus (135 calories)
+ 1 medium apple or pear (95 calories) 

Total: CALORIES 436 FAT 14.3 (sat 2.7, mono 3.5g, poly 3g); PROTEIN 34g; CARB 45g; FIBER 11g; SUGAR 25g; ADDED SUGAR 0; CHOL 80mg; IRON 3mg SODIUM 576mg CALC 96mg 

Rosemary Popcorn 
Toss 3 cups air-popped popcorn with 1/2 teaspoon chopped fresh rosemary, 1/4 teaspoon garlic powder and dash salt.

Total: CALORIES 93 FAT 1.1 (sat .2, mono .2 g, poly .6); PROTEIN 3g; CARB 19g; FIBER 4g; SUGAR 0g; ADDED SUGAR 0; CHOL 0mg; IRON 1mg SODIUM 150mg CALC 3mg

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) 

Total: CALORIES 437 FAT 17.2 (sat 4.7, mono 9.6g, poly 1.7g); PROTEIN 31g; CARB 40g; FIBER 5g; SUGAR 2g; ADDED SUGAR 0; CHOL 69mg; IRON 4mg SODIUM 210mg CALC 136mg

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