CLEANSE & UPLIFT – 14 day Meal Plan
The following 14-day meal plan is designed to cleanse your body, increase your energy levels and vitality and of course, get your skin glowing. It includes fresh, healthy meals and healthy recipes to get you and your skin back in shape after the festive season and to clear up any issues such as acne or dull skin.
Week 1 – DETOX Phase
This week is about healthy eating and cleansing the skin and body. In order to do this, follow the week 1 cleanse diet plan below. In addition, follow the following guidelines this week: –
- Avoid: caffeine, alcohol, sugar, processed foods, meat, dairy, wheat, refined carbohydrates (white bread, rice, pasta etc.), food additives and artificial sweeteners.
- On rising: 2 mugs of warm water with a squeeze of lemon
- Over the day: 1.5-2 litres of water and/or herbal teas
- Exercise supports detoxification by increasing circulation, which in turn increases the removal of waste products from the body. Fit in 30 minutes of gentle exercise every day.
Day 1
Breakfast smoothie: 1 apple, 3 tbsp oats, almond/soya milk, ½ banana, pinch of cinnamon
Mid-morning snack: Beauty & Go DETOX
Lunch: Detox salad; mixed leaves, avocado, beetroot, 3 tbsp cooked green/brown lentils, oil and lemon dressing
Mid-afternoon snack: 1 apple, 5 almonds
Dinner: Vegetable soup, green beans with toasted almonds
Day 2
Breakfast: porridge made with almond/soya milk, 1 tbsp seeds & raisins
Mid-morning snack: Beauty & Go DETOX
Lunch: quinoa, avocado, baby spinach and pine nut salad
Mid-afternoon snack: 4 Brazil nuts
Dinner: mixed vegetable stir-fry with cashew nuts, ginger and garlic
Day 3
Breakfast: coconut/soy yoghurt, berries, chopped almonds, honey
Mid-morning snack: Beauty & Go DETOX
Lunch: baked sweet potato, roasted vegetables
Mid-afternoon snack: 2 dried apricots, 5 cashew nuts
Dinner: Courgetti with homemade tomato and basil sauce
Day 4
Breakfast smoothie: 1 apple, 3 tbsp oats, almond/soya milk, ½ banana, pinch of cinnamon
Mid-morning snack: Beauty & Go DETOX
Lunch: Detox salad; mixed leaves, avocado, beetroot, 3 tbsp cooked green/brown lentils, oil and lemon dressing
Mid-afternoon snack: 1 apple, 5 almonds
Dinner: Vegetable soup, green beans with toasted almonds
Day 5
Breakfast: porridge made with almond/soya milk, 1 tbsp seeds & raisins
Mid-morning snack: Beauty & Go DETOX
Lunch: quinoa, avocado, baby spinach and pine nut salad
Mid-afternoon snack:4 Brazil nuts
Dinner:mixed vegetable stir-fry with cashew nuts, ginger and garlic
Days 6 and 7 – Cleanse days
These 2 days are designed to give your digestive system a rest, by eating only liquid foods. They are best done at the weekend, when you don’t have to rush around too much. Try to take it easy and only take gentle exercise. You could try doing some yoga, meditation, having a massage or simply reading a good book, anything that will help you to de-stress and relax. The digestive system can only function properly when we are calm and relaxed.
Breakfast: Green smoothie: ½ avocado, ½ banana, a large handful of spinach, 1 pear, 4-inch piece cucumber
Mid-morning snack: Beauty & Go DETOX
Lunch: lentil and carrot soup (recipe below)
Mid-afternoon snack: Beauty & Go DETOX
Dinner: lentil and carrot soup
Bedtime: warm almond milk with turmeric and cinnamon
Lentil and Carrot Soup (4 servings)
1 tbsp olive oil
1 small onion, finely chopped
2 garlic cloves, crushed
100g red lentils
250g carrots, peeled and diced
2 tbsp coriander, chopped
1 tsp turmeric powder
1 tsp cumin seeds
- Soak the lentils in water for 1-2 hours – this makes them easier to digest
- Heat the oil in a pan, add the cumin seeds, cook for 2-3 minutes then add the onion, garlic and carrots. Sauté for a further 4-5 minutes
- Add lentils, turmeric powder and cover with water and cook until lentils and carrots are soft
- Blend in a food processor to a purée
WEEK 2
This week is designed to maximise your energy levels and provide nutrients to hydrate and nourish your skin from within. Some of the foods avoided in the detox phase such as fish, yoghurt and eggs are reintroduced this week. The diet is based on plenty of essential fats to feed your skin, plus complex carbs and healthy proteins to maximise your energy levels. Continue with the lemon water on rising, 1.5-2 litres of additional liquids and gentle exercise this week. Also, continue to avoid caffeine and alcohol for the best results.
Day 1
Breakfast: Porridge made with almond/soya milk, mixed seeds, cinnamon
Mid-morning snack: Beauty & Go DETOX
Lunch: Vegetable soup
Mid-afternoon snack: apple, 7 almonds
Dinner: Grilled white fish, steamed vegetables, garlic and lemon
Day 2
Breakfast: Overnight oats: mix oats, almond milk, mashed banana, cinnamon, pumpkin seeds and raisins and leave to soak over night. Top with berries the next morning.
Mid-morning snack: Beauty & Go DETOX
Lunch: rye toast, avocado, poached egg
Mid-afternoon snack: a pear, cashew nuts
Dinner: Baked salmon fillet with herbs, green vegetables and quinoa
Day 3
Breakfast: Porridge made with almond/soya milk, sliced banana, blueberries, cinnamon & toasted almonds.
Mid-morning snack: Beauty & Go DETOX
Lunch: rye toast, avocado, poached egg
Mid-afternoon snack: apple, 7 almonds
Dinner: Roasted vegetables (butternut squash, red pepper, courgettes, red onion, cherry tomatoes), quinoa, herbs
Day 4
Breakfast: Greek yoghurt, figs, walnuts, honey
Mid-morning snack: Beauty & Go DETOX
Lunch: Open salmon and avocado sandwich on rye bread
Mid-afternoon snack: 3 squares dark chocolate, 3 Brazil nuts
Dinner: Tofu, broccoli, and mushroom stir-fry, soba noodles
Day 5
Breakfast: Overnight oats: mix oats, almond milk, mashed banana, cinnamon, pumpkin seeds and raisins and leave to soak over night. Top with berries the next morning.
Mid-morning snack: Beauty & Go DETOX
Lunch: chicken and avocado salad
Mid-afternoon snack: 3 squares dark chocolate, 3 Brazil nuts
Dinner: Baked salmon fillet with herbs, green vegetables and quinoa
Day 6
Breakfast: Scrambled eggs, spinach, tomatoes, wholegrain English muffin
Mid-morning snack: Beauty & Go DETOX
Lunch: hummus and falafel wrap/pitta (wholemeal bread)
Mid-afternoon snack: a palm-full of dried fruit and nuts
Dinner: Grilled chicken breast, spinach, roasted butternut squash & cherry tomatoes
Day 7
Breakfast: Healthy pancakes – use wholemeal/buckwheat flour, 1 egg, almond milk and vanilla or cinnamon. Top with berries and sliced banana
Mid-morning snack: Beauty & Go DETOX
Lunch: omelette with courgette, red onion and Parmesan, green salad
Mid-afternoon snack: a palm-full of dried fruit and nuts
Dinner: wholemeal/spelt spaghetti with prawns, garlic and courgettes
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