7 Day Temple Sweep Cleanse
DAY 0: (SUNDAY) Prep day! Clean out your pantry and fridge and go shopping. Go on a 15 minute “gratitude walk”.
DAY 1-7: Please start Day 1 on a Monday. Eat off of the Temple Sweep Menu below. Drink five 24oz water bottles. Do a minimum of a 15-30 minute walk every day.
Basic guidelines: LOTS of water, no grains, no starch, no refined sugar, no dairy (other than active culture Greek yogurt), no fatty meats, no nuts, no avocado, no oil, no caffeine (try to limit to one cup of coffee a day if you are highly addicted to it).
- 1 gallon of water per day. (100-130 ounces)
- 16 ounces of greet tea (chilled or hot)
- Probiotic Supplement and/or 1 to 2 servings of Greek Yogurt
- 2-3 servings of fruit (berries, pears, or apples only)
- 3-5 meals consisting of 1 portion lean protein, 2 portions veggies. (see below “Easy Plate Breakdown”)
- 15 minute “gratitude walk”
Easy Plate Breakdown:
- 1/4 plate hard protein (like chicken or fish), 1/4 plate soft protein (like eggs or yogurt), 1/2 plate salad
- 1/4 plate hard protein, 1/4 steamed veggies, 1/2 plate salad
- 1/4 plate soft protein, 1/4 plate steamed veggies, 1/2 plate salad
- 1/2 plate hard protein, 1/2 plate salad or 1/2 plate veggies
Drink four to five 24oz water bottles a day.
This is an important part of the cleanse. YOU NEED TO DRINK ALL 5 (at least 4 if you can’t get 5 in). Get 3 in before noon. Wake up and drink one before 8, one before 10 and one before noon. Then get one in before 3, and one before 6 then you’re done. Do not drink any large amounts of water after 7. I don’t want any angry texts telling me you can’t sleep because you keep going to the bathroom all night long.
Take a probiotic supplement or eat 2 servings, spaced throughout your day, of Greek Yogurt. Do not get any with fruit added. I would like you to add your own. Get blueberries or strawberries.
Green tea helps cleanse your body of toxins. Even though it is a natural dehydrator, it is also a natural diuretic and is an important part of this program. This is in addition to your water consumption, NOT in lieu of it. Drink as much as you like, but try to get at least 2 glasses in a day (8 oz per glass.)
You may only eat the approved items below for 3-4 meals a day. If you are feeling too hungry, eat another meal as long as it is based on the below items only.
As much as you want of the following protein:
~ Lean white chicken breast (hard protein), grilled or pan cooked without oil (1 second spray pan is ok)
~ White fish, any variety is good (hard protein), grilled or pan cooked without oil (1 second spray pan is ok)
~ Eggs (soft protein) Hard boiled, scrambled, over easy, any way you like. Just no butter but you may use “one-second” spray-pan style.
~ Greek Yogurt (soft protein)
~ Salmon or fatty fish (hard protein) 1-2 times a week only.
As much as you want of the following veggies:
~ Green leafy veggies
~ Broccoli, Brussels prouts, asparagus, eggplant, carrots, (see complete list below)
~ Pretty much anything that is not a starch. No potatoes, peas, corn, yams or any other starchy veggie.)
~ No oil! No premade dressings EXCEPT Walden Farms Italian Calorie Free Dressing (at Sprouts).
Please make your own. It takes 5 seconds and has zero calories.
Recipe: mix to taste the following: Apple Cider Vinegar or Balsamic Vinegar with dijon mustard, and lemon, salt and pepper. For added flavor blend all ingredients and toss in 4-5 strawberries and blend up until smooth. Delish!
Eat 2-3 servings of approved fruit spaced out over your day. Eat as a snack or with your meals. If you are having more than normal hunger pains or heightened detox symptoms like migraines, eat up to 6 apples a day, one every two hours.
Approved Fruit: Apples, any variety, pears, strawberries, blueberries, basically any berries. NO OTHER FRUIT IS ALLOWED.
Dairy and Coffee
Limit your dairy to two servings of Greek Yogurt. If you must drink coffee you may use milk but please use sparingly. If you need your coffee (please consider if you need it you are probably addicted which is really not good) then I want you to try to limit it to 1-2 cups per day.
Condiments and spices
Allowed: Sea Salt and ground pepper. I recommend Pink Himalayan Salt.
Tapatio and Cholula.
Pico de gallo and salsas made without corn or oil.
All dried spices.
Fresh garlic and any fresh herb.
Not allowed: BBQ sauce, soy sauce, all salad dressings (other than one of the homemade dressings or the Walden Farms one.)
You are not allowed to eat any grains, corn, rice, beans, or nuts for this first 7 days. That means no hummus, no chips, no bread, no pasta. Also no avocado. If you are vegetarian, please let me know. Vegetarians are allowed to use Whey Protein powder. This is a grain free, sugar free, mostly dairy free, oil/high fat free meal plan. I know, I know, but really, it’s only 7 days!
Do a minimum of 15 minutes of walking per day. For your walks I encourage you to do a gratitude walk where you thank God for as many things as you can think of in beat to your walk pace.