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TotalWellnessCleanseCleanseT O T A L W E L L N E S S

A NEW YEARA NEW YOU

CLEANSE PHASE MEAL PLAN

Reclaim your health and feel your best in just 30 days

2Cleanse Phase Meal Plan

This 14-day meal plan will help you make the most of the Total Wellness Cleanse™ Cleanse Phase. You can follow it to the letter or simply use it as a guideline for ideas.

NOTE: The times used for this meal planner reflect our personal schedule. Depending on your work and time commitments, your times might be different. Simply use these times as guidelines for the timing of, and between, your meals and daily activities.

Aside from your food intake, the following 14-day plan will also show you when to do certain activities that will assist your cleanse and overall health.

These include:

• Success Journal entries,

• Reading your Daily Inspiration Journal and Daily Coaching Emails,

• Morning Visualization/Meditation

• 15-Minute Gratitude Meditation

• Exercise

Success Journal Entries

Begin each morning by opening your Success Journal to the corresponding day of the cleanse. Fill in the initial exercises to get your day started.

At the end of each day, you will return to your Success Journal and complete the remaining exercises.

Reading Your Daily Inspiration Journal and Daily Coaching Emails

As with your Success Journal, the Daily Inspiration Journal features 30 lessons that go with the corresponding day of the cleanse. These lessons are meant to uplift your spirits and get your day off to a flying start and that is why we recommend you read one lesson each day!

Each Daily Inspiration lesson will also be featured in your Daily Coaching Emails. These emails will be sent to you each morning and feature additional information, support, tools, and motivation to make the most of your day.

14-Day Cleanse Phase Meal (and Daily) Plan


There is no better way to start your day then by centering yourself and relaxing your mind and body before you take on the world. The Morning Visualization/Meditation is a time for you to de-stress your mind and body, and to visualize and create your day and life as you desire. You can do this exercise for 5 to 15 minutes (or longer).

Here’s how it works:

• In silence, sit up tall in a chair with your feet flat on the floor, hands relaxed on your thighs, and a smile on your face.

• Begin breathing deeply through your nose so that your entire thorax is filled with air. Hold for a few seconds, and then gently exhale through your mouth. At this point, simply focus on your breathing to help you clear your mind.

• After a few minutes, begin to silently give thanks for everything that you have in your life. Express gratitude for everything that you can think of.

• Next, visualize your day exactly as you’d like it to unfold. Believe, see, and feel that everything will go just the way you want it. Abolish any negative thoughts, images, or doubts.

• Now begin to visualize the week, month, and year ahead. Visualize what you want to be/do/have in the long term now.

Morning Visualization/Meditation


The best way to end your day is by giving thanks for everything that “was” during your day. Stress cannot occur when you are grateful. And the more grateful you are, the more will come into your life. This process is meant to last 15 minutes. It will relax you, put a smile on your face, and help you sleeper better than ever!

Here’s how it works:

• In silence, sit up tall in a chair with your feet flat on the floor, hands relaxed on your thighs, and a smile on your face.

• Begin breathing deeply through your nose so that your entire thorax is filled with air. Hold for a few seconds, and then gently exhale through your mouth. At this point, simply focus on your breathing to help you clear your mind.

• After a few minutes, begin to silently give thanks for everything that you have in your life. Express gratitude for everything that you can think of.

• Ask yourself, “What am I grateful for today?”, “Who is in my life that I can be grateful for?”, “What successes, achievements, and moments of happiness can I be thankful for?”

• Truly feel like you are blessed simply for “being”. Do this exercise with a huge smile on your face and a feeling of total bliss and watch your stress dissolve.

15-Minute Gratitude Meditation


Exercise is a vital component to not only cleansing your body but improving your overall health and fitness level too. As human beings, our bodies were built to move – not to sit. If you spend most of your day sitting, then this 14-day planner will be a nice change for you. We recommend adding movement and exercise into your day no less than 3 times – that’s right 3 times!

Whether or not you follow the exact schedule that is laid out for you is not important. What is important is that you break up your day with your bouts of exercise. Doing so will help you manage your stress, further detoxify your body, reduce repetitive strain and postural problems, improve your energy levels, help you digest your food, and reduce cravings.

IMPORTANT REMINDER…

The following meal/day plan is just a suggestion. We’ve included NEW recipes for you each day to illustrate all the amazing options you. Plus, rotating your foods is a hallmark feature of great.

If you don’t like one of the suggested recipes, then feel free to substitute it for another Cleanse Phase recipe – either from a different day or from “Bonus Recipe” section. Have fun and enjoy!

Exercise


WEEK 1

The first week of the Total Wellness Cleanse™ is your entrance into the initial 14-day cleanse phase. We’ve done our best to ease you into the cleanse with the suggested recipes. Do your best to stay on track.

Most likely, temptations will arise but it’s during times of weakness that greatness is found. Your commitment to following this cleanse must be stronger than your moments of weakness. Not only will you feel better physically for staying on the healthy path, but you will also feel more confident and better about yourself for keeping your word.

What to Expect During this first week you may experience some detox symptoms - if you are fairly toxic to begin. Remember that these symptoms are only temporary and that drinking water and moving your body are two of the most effective tools you can use to overcome these symptoms.

Once these symptoms have passed (if they were even there in the first place), you are then ready to begin experiencing a level of health, energy, and joy like never before!

Helpful Reminders As you progress through this first week, remember that you have countless tools and strategies to help the removal of waste from your body. Obviously, selecting the foods that we have recommended for this cleanse is the most important of these tools. Keep in mind that being prepared is extremely helpful. For that reason, we have detailed every possible meal for your 14-day cleanse phase. Having this plan to follow (even if not to the letter) will help you do your daily or weekly grocery shopping, prepare and store foods/meals, and give you peace of mind.

To enhance your cleansing experience, remember that daily exercise, dry brushing, saunas, liver massages, and hot yoga are just a few more tools that you should use.

Making Your Life Even Easier To coincide with this meal plan you’ll find all the recipes laid out for you in sequential daily format inside the Cleanse Phase Recipe Guide”. Each recipe below is referenced to a particular page (ie. p____) inside the “Cleanse Phase Recipe Guide”.

The Total Wellness Cleanse™ “Cleanse Phase”


7:00am

Morning Visualization/Meditation Fill in Day 1 of your Success Journal, read Day 1 Daily Inspiration, and Coaching email

7:15am

1 glass of lemon water 1 cup of dandelion root tea

7:30am

At least 30 minutes of exercise which can include walking, running, yoga, working out (Fitter U™ etc…)

8:30am – BREAKFAST

Blueberry Morning

10:30am – MID-MORNING SNACK (OPTIONAL)

1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)

12:00pm

Take a brisk 20-30 minute walk

12:30pm – LUNCH

Broccoli Soup Side of Tabouli

3:00pm – MID-AFTERNOON SNACK (OPTIONAL)

Raw veggies with Hummus

5:00pm

Move your body for at least 30 minutes – workout, run, walk, deep breathing, etc…

6:30pm – DINNER

Green Soup Side of Roasted Rosemary Sweet Potatoes

8:30pm

1 cup of peppermint teaComplete Day 1 Success Journal and 15-minute gratitude meditation

Today’s Date: ______________________ Day 1


7:00am

Morning Visualization/Meditation Fill in Day 2 of your Success Journal, read Day 2 Daily Inspiration, and Coaching email.

7:15am

1 glass of lemon water 1 cup of nettle tea

7:30am

At least 30 minutes of exercise which can include walking, running, yoga, working out (Fitter U™ or other)


The Green Cleaner


Carrot Salad

12:00pm


12:30pm – LUNCH

Fresh Veggie Stir-Fry

3:00pm – MID-AFTERNOON SNACK

Green Superfood Juice (barley grass, wheat grass, etc…) Raw veggies with Baba Ghanouj

5:00pm


6:30pm – DINNER

Zucchini Pasta with Pesto

8:30pm

1 cup of licorice root tea Complete Day 2 Success Journal and 15-minute gratitude meditation.

Today’s Date: ______________________ Day 2


7:00am

Morning Visualization/Meditation

Fill in Day 3 of your Success Journal, read Day 3 Daily Inspiration, and Coaching email.

7:15am


7:30am



Green Revolution



12:00pm


12:30pm – LUNCH

Garlic and Spinach Soup Sweet Potato Fries with Garlic Mayonnaise


Green Superfood Juice (barley grass, wheat grass, etc…) 1 apple

5:00pm


6:30pm – DINNER

Tomato and Lentil Dhal with Almonds

8:30pm

1 cup of chamomile tea Complete Day 3 Success Journal and 15-minute gratitude meditation.

Today’s Date: ______________________ Day 3


7:00am


7:15am


7:30am



The Cleaning Lady Refreshing Cucumber Salad



12:00pm


12:30pm – LUNCH

Rockin’ Moroccan Warm Salad


Green Superfood Juice (barley grass, wheat grass, etc…) 1 pear

5:00pm

Move your body for at least 30 minutes – work out, run, walk, deep breathing, etc…

6:30pm – DINNER

Squash Spaghetti with Tomato Basil Sauce

8:30pm

1 cup of peppermint tea Complete Day 4 Success Journal and 15-minute gratitude meditation.

Today’s Date: ______________________ Day 4


7:00am


7:15am


7:30am



Creamy Zingy Limey Smoothie


1 apple or pear or berries

12:00pm


12:30pm – LUNCH

Chic Pea and Kale Bowl


Guacamole with Raw Veggies (page 22)

5:00pm


6:30pm – DINNER

Rawsagna

8:30pm


Today’s Date: ______________________ Day 5


7:00am


7:15am


7:30am



Mister Sprout


1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts) 1 apple, pear, or berries

12:00pm


12:30pm – LUNCH

Leek and Onion Soup Sprout Salad with Basic Vinaigrette

3:00pm – MID-AFTERNOON SNACK

Green Superfood Juice (barley grass, wheat grass, etc…)

5:00pm


6:30pm – DINNER

Spaghetti and “Meatballs” in Marinara Sauce (page 34)

8:30pm


Today’s Date: ______________________ Day 6


7:00am


7:15am


7:30am



Almond Sunflower Cereal


1 apple, pear, or berries

12:00pm


12:30pm – LUNCH

Detox Soup Marinated Asparagus


Green Superfood Juice (barley grass, wheat grass, etc…) 1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)

5:00pm


6:30pm – DINNER

Cream of Tomato Soup Marinated Broccoli

8:30pm

1 cup of peppermint tea Complete Day 7 Success Journal and 15-minute gratitude meditation.

Today’s Date: ______________________ Day 7


WEEK 2

How did you find WEEK 1?

Well, the good news is that the tough part is over. You have now started to re-establish a healthier acid-alkaline balance in your body and your palate has most likely adjusted accordingly as well. Pretty soon, if not already, those foods you used to crave will be a thing of the past.

By now, you may have started to notice a drop in weight (if you wanted to), more energy, clearer complexion, feeling better about yourself, and so much more. If not, then don’t worry – just stay the course as your body rids itself of the waste.

As you enter into WEEK 2 of the “Cleanse Phase” you may even decide to up the stakes. What this means is that if you really want to cleanse your body, lose weight, and feel better than ever before, you can put more focus on green juices and raw foods. The last few pages of this meal planner show you a sample day for each of these scenarios.

But ultimately, the choice is yours. If you feel good where you are at right now and want to continue on this path, then that’s great. Simply continue following the daily meal plans for this week.

Remember, to exercise in some way or another every single day. Walking, running, shoveling snow, working out (with Fitter U™ I hope!), yoga, biking, rock climbing, or anything else you can think of that gets you sweating is truly your best friend!

And don’t forget to relax. Allot some time each day to spend by yourself in total relaxation. This could take the form of a warm Epson salt bath, walking in nature, reading, or anything else that relaxes your mind and body.

Keep up the great work!

Enjoy WEEK 2 of the Total Wellness Cleanse™.

The Total Wellness Cleanse™ Cleanse Phase


7:00am


7:15am


7:30am



Gut Healer Beet and Carrot Salad


Green Superfood Juice (barley grass, wheat grass, etc…) 1 apple, pear, or berries

12:00pm


12:30pm – LUNCH

Broccoli, Pea, and Almond Salad


1 avocado with Basic Vinaigrette

5:00pm


6:30pm – DINNER

Broccoli-Kale Soup Spinach and Roasted Garlic Salad

8:30pm


Today’s Date: ______________________ Day 8


7:00am


7:15am


7:30am



Liver Booster



12:00pm


12:30pm – LUNCH

Red, Orange, and Green Salad



5:00pm


6:30pm – DINNER

Black Bean Chili

8:30pm


Today’s Date: ______________________ Day 9


7:00am


7:15am


7:30am

At least 30 minutes of exercise which can include walking, running, yoga, working out (Fitter U™ etc…


Refresh



12:00pm


12:30pm – LUNCH

Good Old Fashion Vegetable Soup


Veggie Dip with raw veggies

5:00pm


6:30pm – DINNER

Sweet and Savoury Swiss Chard Medley Leftovers from Black Bean Chili (or other)

8:30pm

1 cup of peppermint tea Complete Day 10 Success Journal and 15-minute gratitude meditation

Today’s Date: ______________________ Day 10


7:00am


7:15am


7:30am



Coconut Blue-Cranberry Smoothie



12:00pm


12:30pm – LUNCH

Pesto Salad



5:00pm


6:30pm – DINNER

Moroccan Kale Soup Leftovers (if any remain)

8:30pm

1 cup of licorice root tea Complete Day 11 Success Journal and 15-minute gratitude meditation

Today’s Date: ______________________ Day 11


7:00am


7:15am


7:30am



The Purifier


1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts) 1 apple, pear, or berries

12:00pm


12:30pm – LUNCH

Pinto Bean Salad with Vampire Vinaigrette



5:00pm


6:30pm – DINNER

Super Greens Sprouted Lentil Salad

8:30pm

1 cup of chamomile tea Complete Day 12 Success Journal and 15-minute gratitude meditation

Today’s Date: ______________________ Day 12


7:00am


7:15am


7:30am

At least 30 minutes of exercise which can include walking, running, yoga, working out (Fitter U™ etc…


Clean Protein


Green Superfood Juice (barley grass, wheat grass, etc…) 1 apple, pear, or berries

12:00pm


12:30pm – LUNCH

Good Old Green Salad


Raw veggies with Hummus (page 23)

5:00pm


6:30pm – DINNER

Vegetable Tagine (with quinoa option)

8:30pm

1 cup of peppermint tea Complete Day 13 Success Journal and 15-minute gratitude meditation

Today’s Date: ______________________ Day 13


7:00am


7:15am


7:30am



The Energizer



12:00pm


12:30pm – LUNCH

Spicy Broccoli and Sprout Medley


Onion Butter with veggies

5:00pm


6:30pm – DINNER

Ratatouille

8:30pm


Today’s Date: ______________________ Day 14


7:00am


7:15am

1 glass of lemon water Green Superfood Juice (barley grass, wheat grass, etc…)

7:30am



Green Revolution


1 apple, pear, or berries 1 handful nuts and seeds (soaked almonds and sunflower/pumpkin seeds, walnuts)

12:00pm


12:30pm – LUNCH

Spaghetti and “Meatballs” in Marinara Sauce


Hummus with raw veggies

5:00pm


6:30pm – DINNER

Green Soup

8:30pm

Green Superfood Juice (barley grass, wheat grass, etc…) Complete Day 14 Success Journal and 15-minute gratitude meditation

Sample Raw Day Level 2 Cleanse Phase


7:00am


7:15am


7:30am



The Green Cleaner



12:00pm


12:30pm – LUNCH

Green Revolution



5:00pm


6:30pm – DINNER

The Cleaning Lady

8:30pm


Sample Green Juice Day Level 3 Cleanse Phase

24Maintenance Phase

WEEKS 3 and 4 (and beyond)

Congratulations! You’ve made it past the 14-cleanse phase! That’s an amazing feat.

How do you feel? A little different from when you first started the cleanse, we sure hope.

But now what? What’s next?

Well, now you are about to embark on your 2-week “Maintenance Phase”. This phase is about helping you transition back into a healthy diet that you can sustain indefinitely. We hope that having followed the meal plan for the “Cleanse Phase” that you can actually adopt this way of eating for life!

Now is the time where you can begin to incorporate certain foods back into your diet, if you so choose. If you are a meat eater, you may wish to re-introduce these foods back into your regime, although we hope that you limit you animal consumption and stick to small, cold-water fish when possible.

But the reality is that for some people, chicken and steak might come back into the diet. That’s fine. At least, now you have the knowledge and have experienced what it would be like without eating these acidifying, disease-creating foods! Now the choice is yours.

So whether you’re re-introducing animal products, bread, or sweet fruit please do your best to make the best and healthiest decisions possible. After all, there is a big difference between steak and salmon; between white bread and sprouted bread; between bananas and organic bananas.

During the next 2 weeks, do your best to stay close to the “Cleanse Phase” meal plan and recipes so that at least you maintain an acceptable level of alkalinity within your body. And if you want to add in some of your more enjoyable “previously removed” foods, then feel free to do so in moderation.

Amazing job! Now let’s keep the momentum going.

The Total Wellness Cleanse™ Maintenance Phase

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