10 Day Cleanse Eats

I’ve posted about the 10 day cleanse that Advocare has to offer (link to blog post here –> https://lyssrobb.wordpress.com/2015/05/27/10-day-cleanse/ ), but I’d like to cover meal options for those of you who struggle to find ideas. First, I’d like to say that I would NEVER recommend a product that I wouldn’t put into my own body. I trust Advocare and their products 100% and highly recommend them to all who seek a healthy lifestyle. Eating healthy doesn’t have to mean boring, trust me! I’m 100% a true foodie at heart so you know food always hits home with me. 😉 I always like to keep it new & exciting!

There are certain foods that we try to avoid on the cleanse to receive our fullest potential results. Those foods are:

(These products keep toxins alive, like throwing fuel on a fire)

• Alcohol

• Coffee, Sodas, Energy Drinks (only drink Spark or Slam)

• White foods/Starches (e.g. white pasta, bagels, white bread, white rice, processed foods, crackers, chips)

• Sauces

• Cooking with Oils (it is best to cook with Water or Broth)

• Sugar, Honey, Desserts – (except for fresh fruits – these are good sugars on the 10-day Cleanse)

• Cheese & Mushrooms (both are “molds” and will help keep toxins alive)

• If at all possible, avoid Dairy Products (cow’s milk, yogurt, butter, etc…dairy products contain lots of sugars and will feed the toxins)

• Fatty Foods, Fried Foods, Fast Foods, Meat with skin or breading

• Ground beef or fatty meats. Turkey meat is much better and you can season it to taste!

• Salad dressings (due to the fat and oil content – use Salsa or fresh squeezed lemon juice and spices instead)

• Canned fruit or vegetables

• Dried fruit coated with sugar

• Instant rice or oatmeal

The following items are optional because they are not a low glycemic carb. For best results, hold off for 10 days:

• Sprouted Grain Bread or Tortillas (Ezekiel is a great brand)

• 100% Whole Grain Pasta

• 100% Whole Wheat Bread (make sure it says 100% or else it’s just white bread in brown clothing –

preferably Stone Ground Wheat)

Now that we know what NOT to have… here are the recommended foods:

• Fresh/Raw Fruits and Veggies (will serve as “S-O-S” pads to scrub out the toxins)

• 100% Whole Grain Rice (Brown rice, Wild rice), Quinoa

• Oatmeal

• Chicken, Fish, Turkey Breast, Ground Turkey

• Almond Milk, Rice Milk

• Healthy Fats: Avocado, Olives/Olive Oil, Raw Nuts/Seeds (unsalted and not coated with anything)

• Peanut or Almond Butter (no sugar or oil added)

• Beans, Lentils

• Chicken or Vegetable Broths

• Hummus (without the oil)

• Fresh Diluted Juices, Herbal Teas

• Garlic, Spices, Herbs, Fresh Salsa, Taco Seasoning (low sodium)

• For cooking, use water, broth, lemon juice, or the non-stick spray with no calories/fat (do not use oil)

& now to the meal ideas..

Breakfast:

30 minutes BEFORE breakfast is your probiotic (AM Herbal Cleanse pack), spark & Catalyst if chosen as an add on.

Right before breakfast mix up your fiber & chug. If you let this sit, it thickens. To add flavor you can add some spark or mio to your fiber drink.

Omegaplex & your multivitamin is taken with your meal & a FULL glass of water to wash down the fiber.

2 slices low sodium Ezekial bread toasted with 4 egg whites & hot sauce. 1/2 cup berries.

4 egg whites, peppers, onions, & hot sauce. 1 & 1/2 cups plain rice Chex, truvia sweetener, 1/2 cup unsweetened vanilla almond milk.

Egg white egg bake with spinach, turkey sausage, & hot sauce. 1 & 1/2 cups plain rice Chex, truvia sweetener, 1/2 cup unsweetened vanilla almond milk.

Snack 1 & 2:

1 apple & 1 tbsp natural peanut butter.

1 low carb 100% whole wheat wrap, 1-100 calorie guacamole pack, 2 tbsp salsa, lettuce

2 lightly salted rice cakes with 1-100 calorie guacamole.

1 pear & 1 tbsp natural peanut butter.

2 lightly salted rice cakes & 2 tbsp hummus

1-100 calorie guacamole & 1 serving carrots. 

Lunch:

5 ounces chicken breast with hot sauce, 1 serving brown jasmine rice, mixture of 1 cup of no salt corn/carrots. Sprayed with spray butter.

2 slices low sodium Ezekial bread, 5 ounces hot sauce chicken, 1 slice tomato, lettuce, mustard. 14 baby carrots.

Dinner:

Hot sauce chicken lettuce wraps & veggie mix.

5 ounces chicken with Braggs amino acids, broccoli & carrots. Recipe below. 

5 ounces chicken, 1/4 cup no salt added tomato sauce seasoned with Mrs.Dash tomato basic garlic seasoning, spaghetti squash.

Forgot to get pictures of these..

• Mrs.Dash Teryaki marinaded chicken with cauliflower rice.
• Turkey lettuce burgers & veggies.
• Eggplant lasagna made with the sauce above from the spaghetti squash & lean ground turkey.
• Taco turkey meatballs (ground turkey mixed with garlic powder, pepper & Mrs.Dash taco seasoning cooked at 350F for 30min) dipped in salsa & green beans on the side.
• Baked pork chips with hot sauce & cauliflower mashed potatoes.
• Cashew crusted chicken (chicken breast dipped in crushed cashews with seasoning & baked) with mixed veges. 

Late Night Snack: (if needed)

Lightly salted rice cake, berries, nuts, whey protein or…

MY FAVORITE!! AWESOME snack to end the evening with. ☕️ I was craving something sweet so I found a hot chocolate recipe that is “cleanse approved”. I honestly LOVED it & will prefer making my hot chocolate this way from now on! Only 40 calories for a cup. Tastes just like the real thing in my book & definitely trumps Swiss miss packets any day.

Intrigued?

Here’s how to make it:

Ingredients:

• 1 tbsp unsweetened cocoa powder

• 3 Splenda packets or zero calorie sweetener of choice

• 1/4 tsp vanilla extract

• 1 cup unsweetened vanilla cashew milk (or almond milk)
Directions:

1. Place first 3 ingredients in a mug along with 1 tbsp of cashew milk. Mix until it forms a paste about 30 seconds (it takes a bit to work in the milk so don’t give up!).

2. Add in 1/4 cup more cashew milk & mix until smooth. Scrape down sides & mix in.

3. Add remainder of the cashew milk & stir to combine.

4. Microwave about 1 1/2 minutes, stir & enjoy your creamy chocolately (healthy😉) goodness!!

Before bed:

Herbal cleanse tablet (herbal cleanse box PM pack).

REMEMBER!! It’s important to drink plenty of water throughout the day. Also, always trim any fat off of your meat & then measure. If you don’t mind spicy, hot sauce will become your BEST FRIEND!! I use it basically on everything for some extra flavor. Low sodium seasonings are also great to add flavor as well as Braggs amino acids (little goes a long way!). You are not limited to these meals, they are simply ideas from what I consumed throughout my cleanse. Also, a cleanse can be done every 90 days. However, the meal plan can be followed as a healthy lifestyle change! Hope this helps!! 🙂

For more information you can visit my website at: http://www.advocare.com/150387067 or feel free to comment below! Thanks! ❤

Cabbage Wedges

This new meal plan that I’m following requires 2 cups of greens as a side to 4 oz. of fattier meat (9-12g fat) or a lower fat meat & avocado. I have been looking to find more options in regards to not having the same thing all the time. I found tons of things I want to try, but this is the one I started with – cabbage wedges!! They’re low carb, volume food & tastes SO good with a few simple 0 calorie ingredients. Today, I paired mine with some soy sauce/seasoning marinaded steak. 😏 

 
Cabbage Wedges

Ingredients:

• 1 medium head of cabbage
• Cooking spray
• Spray butter
• Pepper
• Garlic Powder

Directions:

1. Preheat oven to 450F. 
2. Wash Cabbage & remove top layered leaf. Cut into 4 pieces.   
3. Remove the core of each piece.   
4. Cut each piece in half, leaving you with 8 pieces.   
5. Place on a greased cookie sheet. Spray with cooking spray & spray butter. Then sprinkle seasonings on top. Turn & coat the other side as well.   
6. Bake for 15 minutes or until it starts to brown on the edges.   
7. Flip & cook 15 more.   
8. Serve with a side of meat or whatever you desire. 😊  

Morning After Cheat Meal!

I went back and forth debating whether or not I should do my cheat meal this week. Being just the start of this new plan, part of me wanted to stick to it 100% and not veer off the beaten path. However, I decided it was a good idea for a number of reasons..

1. It gave me something to get really excited about because I’m 100% a foodie at heart. ❤
2. It gave me a reason to go to my favorite ice cream joint EVER!
3. I knew I would thoroughly enjoy every. single. bite. As I did. 😉
4. You have to trust the process. One meal you wouldn’t have on a daily basis, once a week isn’t going to kill your progress! In fact, it can majorly increase your gains to refeed your body!

Soooooo.. what was my cheat meal?!

AN ICE CREAM SUNDAE!!

There’s a local diner here in NJ near the military base in which we live since my husband is stationed here. They have AMAZING breakfast, everything is fresh & cooked to order. It never fails to impress. They even scoop their ice out a bucket, definitely an old school approach yet still effective! When we saw that their ice cream bar was open for the summer we decided we had to try it. Their ice cream flavor options are endless and they even have frozen yogurt & that’s an immediate win in my books. Ever since the day that we took our first bite we fell in love & now I obviously crave it alllll the time. 😉 I have THE definition of a sweet tooth.. 

 Here’s what I decide on..

• Medium Fudge Brownie Frozen Yogurt
• Topped with Peanut Butter Cups (because peanut butter and chocolate is the perfect marriage of the flavors)
• Rainbow Sprinkles
• Hot Fudge

I wish I would have taken a picture of the bottom too because the hot fudge and toppings sunk to the bottom creating the most amazing flavor/texture combination.. YUM!! Next time. 😉

Now to stop googling over this amazing dessert I’ll show you that one meal won’t kill your gains!

 Here is a picture from this morning, keep in mind I had my cheat meal last night after I had already had a day’s full of food. My cheat meal replaced my rice cakes & pb that you saw or can see from last post. You have to find that balance of enjoying/treating yourself with fueling your body right. Every person’s definition of “right” is going to differ. Find what works for YOU and stick to it!!

Until next cheat meal.. 😉

 

Full Day of Eating

  
It’s been a while & I want to make more posts like I did while I was in prep! I am not currently prepping for a competition, but I did just start a meal/workout plan this week with a woman I’m so glad to call my coach! As some of you may know, I was an avid follower of iifym (if it fits your macros). I still love the concept of iifym, but I wasn’t taking into account the timing of my macros based off of my training so much. I have always eaten on a pretty regimented schedule, but my coach made me realize the true importance time plays with growth. With that being said, I am now following a meal plan that she has developed for me & I have to say that I absolutely LOVE it! It has allowed me to step away from all of the tracking that I have become so obsessed with after doing it ritually for about 6 years now… crazy!! So it’s not only great for my body in terms of gaining muscle, but also my mental sanity as well. 😉

This meal plan cuts out a lot of the unnecessary sugar I was consuming before and allows me to love whole, natural foods as I should. Like I mentioned before, timing is everything! It has only been 4 days & I already see a difference in my body in terms of definition. It has been magical in terms of water weight. Prior to these 4 days I was retaining water a decent amount for my liking and I am slowly watching it ware away. Another thing I have to say I love about this plan is that I only weigh/measure myself 2x per month! Constantly looking at that number on the scale, whether it be multiple times a week, daily, or even multiple times a day becomes obsessive. It’s easy to get wrapped around that number, letting it consume your mind. However, that number is not always the best reflection to your success. A great number of factors come to play in that number you look down on – never let it define you!

After blabbing on, I’ll get to what a full day of eating looks like for me on this meal plan. 🙂 Please remember though that these portion sizes are custom to me – my body, my goals, my activity level, my schedule. This is not going to be what works exactly for you! You need something custom to you as well, please remember that!!

BREAKFAST (7:30-8:00 a.m.) 

 4 egg whites
1 cup sautéed pepper/onion mixture
1 cup cherrios

After I wake up and get ready for the day (not really ready, just gym ready) is when I make my breakfast. This is also when I take my daily vitamins/supplements. I take a biotin, probiotic, fish oil, and a multivitamin. I also only drink water when I eat and workout (just a personal preference) so I disperse it throughout the day. With breakfast, I had 22 oz. water.

PRE-WORKOUT (9:00 a.m.) 

 1 Greek yogurt whips
1/2 cup strawberries

12 oz. water

DURING WORKOUT: 18 oz. water mixed with 1 scoop Amino X Watermelon amino acids (tastes like a Jolly Rancher!!)

LUNCH/POST-WORKOUT (11:00 a.m.) 

 4 oz. chicken breast (baked with hot sauce, spray butter, & garlic)
1 cup sautéed pepper/onion mixture
2/3 cup jasmine rice
Mrs. Dash Southwest Chipotle seasoning

OR

  4 oz. lean pork, 1 cup corn, 1/3 cup jasmine rice

As you can see, my high carb/low fat meals are revolved around my training time, yet protein is always present. Veggies are also becoming my new best friend with this plan!! Not pictured is a different lunch I had this week with 4 oz. chicken, 1 cup corn, & 1/3 cup jasmine rice. Endless combination options, I love it!! Also, 22 ounces of water.

SNACK 1 (1:30 p.m.) 

 Protein Shake:

• 1 scoop PEScience Snickerdoodle protein powder
• 1/2 cup unsweetened cashew milk
• 1/2 cup water
• 4 ice cubes
• 1 tbsp natural peanut butter

SNACK 2 (3:00 p.m.) 

 1/4 cup mixed, lightly salted nuts

Also, 16 oz. water with 1 slice of lemon.

DINNER (5:30 p.m.) 

 4 ounces London broil
1 can green beans
spray butter & seasoning

OR (another day I had): 

 4 ounces ground beef (9g Fat)
1 cup cauliflower (made into cauliflower rice – posted the recipe a few posts ago!)
1 cup broccoli

Dinner is low carb/higher fat. With this meal I drank 22 oz. water.

SNACK 3 (7:00 p.m.) 

 2 rice cakes
1 tbsp natural peanut butter

This is my absolute FAVORITE peanut but so addicting & I love that I get to have it every single day! This is the meal that I end my night with, drinking 12 oz. water.

As I mentioned previously, I am not following iifym in particular. Though I do have a macro count/range, I do not have to track it so I don’t have numbers on everything. It’s better for me not to worry about it if I don’t have to, but they can easily be calculated if you desire! I also get 1 cheat meal a week which I will gladly share – just haven’t quite decided what I want this week yet. 🙂 Hope you enjoy!!

 

Homemade Peanut Butter

 
Homemade Peanut Butter

Ingredients:  

 

• 9.5 ounces low sodium peanuts (or more, probably double for a full jar)

Directions:

1. Blend peanuts briefly just to chop to small pieces. At this point, remove 2 ounces of chopped peanuts out of the 9.5 ounces (or 4 ounces of doubled) to make crunchy peanut butter. Omit this step if you just want creamy.     
2. Blend peanuts for a minute & stir.   
3. Blend for another minute & stir. 
4. Blend for another minute & stir.   
5. Blend for a little longer if more creamy peanut butter is desired.   
6. Scoop into jar.   
7. Stir in crushed peanuts if making crunchy peanut butter.     
8. Store in refrigerator for 3-4 weeks. Enjoy!! 😋

Macros: 

  

Cauliflower Rice & Stir-Fry

  

Cauliflower Rice

Ingredients:

• 1 head Cauliflower
• 1 tbsp Coconut Oil, melted
• Garlic Powder & Pepper

Directions:

1. Preheat oven to 425F. 
2. Wash cauliflower & cut off florets.   
3. If you have a ninja or food processor, pulse florets until fine. If not, I cut mine by hand (took awhile, but got the job done).   
4. Melt coconut oil & mix into cauliflower with seasonings.   
5. Spread out on greased cookie sheet & bake for 25 minutes.   

Stir-Fry

Ingredients:

• 1 pkg Turkey Cutlets (basically acts as a turkey steak)
• 5 servings frozen broccoli, cooked
• 5 whole carrots, cut into pieces
• 10 tbsp Stir Fry Sauce 

Directions:

1. Cut turkey cutlets into pieces & cook in a skillet with cooking spray & seasonings. I used pepper & garlic powder.     
2. Once turkey is cooked through, add broccoli, carrots & sauce & simmer for about 5 minutes.   
3. I then separated into 5 meals for meal prep. 😋    

Macros (1/5 recipe): 23P • 4F • 18C

My carbs are higher so I had pita crackers on the side. 👍🏼 Enjoy!! 😊

Cinnamon Roasted Butternut Squash

  
Cinnamon Roasted Butternut Squash

Ingredients:

• 1 – 12 oz. container pre diced butternut quash (or whole butternut squash cut & diced yourself)
• 1 tbsp olive oil 
• 1 tsp cinnamon
• 2-3 tsp Truvia Baking Brown Sugar

Directions:

1. Preheat oven to 425F. 
2. In a bowl, mix all ingredients together until evenly coated.     
3. Spread out on foiled, sprayed cookie sheet.   
4. Bake for 30 minutes. Longer if you have more than 12 oz.   

This tastes more like a dessert than anything. 😋 It reminds me of sweet potatoes in a way! & for 6 oz. butternut squash only has 15C 0F 3P so great macros!!

Enjoy ☺️☺️

Mini White Chocolate Peppermint Pie

  
White Chocolate Peppermint Pie

Ingredients: 

 

• 1 Advocare White Chocolate Peppermint Meal Replacement Shake
• 4 Mini Pie Crusts (5-6 for less full pies, could also use whole pie crust)
• 1 tub Fat Free Cool Whip
• Walden Farms Chocolate Syrup (optional)

Directions:

• With the cool whip still in the container, I removed about 7 tbsp & freezed for another (if making more than 4 mini’s, don’t remove any). Mix in the pouch of MRS.   
• Divvy out into each pie crust.   
• Drizzle with chocolate syrup.   
• Freeze & let sit for an hour or so before eating & enjoy!

  YUMMMMMM!!
MACROS: 43C • 5F • 6.5P

This recipe can be made with any meal replacement shake flavor. They can be found at http://www.advocare.com/150387067. Email me with any questions at A-Hepler@hotmail.com! 

Protein Pumpkin Parfait 🎃

  
Protein Pumpkin Parfait

Ingredients: 

 

• 1 cup Unsweetened Almond Milk
• 1/2 Large Frozen Banana
• 1/2 scoop PEScience Snickerdoodle Protein Powder
• 2 tbsp PB2
• 1/4 tsp Cinnamon
• 1/4 tsp Pumpkin Pie Spice
• 1/4 cup Pumpkin Puree 
• 1 sheet Low-Fat Graham Crackers

Directions: 

1. Blend all ingredients together except for graham crackers until smooth.     
2. Top with crushed graham crackers, slurp & enjoy! 🙂  

Macros: 20P • 7F • 38C 

Mashed Potato Bowl

  Mashed Potato Bowl
Yields: 5 Servings

Ingredients:

• 650g Sweet Potato, skinned & uncooked
• Dash Unsweetend Almond Milk
• Spray Butter
• Seasonings (Cajun, Garlic Powder, Pepper)
• 20 oz. Boneless, Skinless Chicken Breast – Fat Trimmed
• 1 head Broccoli
• 1-2 cups Spinach
• Reduced Fat Mozzarella

Directions:

1. Wash & skin sweet potatoes.   
2. Cut into cubes.   
3. Add to a pot of water. Boil until potatoes are soft (I poke with a fork & if they slide off, they’re done).  
4. While the potatoes are boiling, prepare chicken. Trim fat & cut into cubes. Add to a skillet sprayed with cooking spray & sprinkle with desired seasonings (I used Cajun, pepper & garlic powder). Cook through.     
5. When the potatoes are done, drain in a strainer & add to a mixing bowl with a dash of almond milk, spray butter & seasonings (garlic powder & pepper).   
6. Mash & mix with electric mixer.   
7. Wash off broccoli head & cut off florets. Wash off spinach. Add to a pot with water & boil for about 10 minutes or until soft.  
8. Strain broccoli & Spinach.   
9. This was a meal prep for me, so I separated into 5 bowls. First add potatoes, then chicken, broccoli/spinach.   
10. I waited until the day of to add the cheese, heat it up & enjoy!! 🙂  

MACROS (1 meal): 36P • 5F • 31C