Give the 14-Day Nutrition Cleanse a try!
This 14 day plan is structured to detoxify the body, improve digestion, and help establish sustainable, healthy eating habits. The plan includes two phases with clear goals, daily structure, and sample meals, and can be easily adaptable for various dietary preferences (e.g., vegetarian, gluten-free).
Guidelines (Days 1-7)
Foods to Eat:
• Lean proteins: Chicken, turkey, fish, eggs, tofu, tempeh.
• Vegetables: Leafy greens (spinach, kale), cruciferous veggies, broccoli, cauliflower, zucchini, bell peppers, carrots.
• Healthy fats: Avocado, olive oil, nuts, seeds, coconut oil.
• Low-glycemic fruits: Berries, green apples, grapefruit.
• Whole grains (optional): Quinoa, brown rice.
Foods to Avoid:
• Highly processed foods, added sugars, artificial sweeteners.
• Dairy, gluten, alcohol, and fried foods.
• Limit caffeine (1 cup per day or substitute with herbal tea).
• Morning: Start with 16–20 oz of water with lemon to stimulate digestion.
• Meals: Eat every 3–4 hours to stabilize blood sugar.
• Hydration: Drink at least 2–3 liters of water daily.
Sample Meal Plan
• Breakfast: Scrambled eggs with spinach and avocado; a handful of blueberries.
• Snack: Sliced cucumbers and carrots with hummus.
• Lunch: Grilled chicken salad with mixed greens, olive oil, and lemon dressing.
• Snack: Handful of raw almonds and a green apple.
• Dinner: Baked salmon, roasted sweet potatoes, and steamed broccoli.
Foods to Add:
• Fermented foods: Kimchi, sauerkraut, unsweetened yogurt (optional for non-dairy-free clients), kefir.
• Anti-inflammatory spices: Turmeric, ginger, cinnamon.
• High-fiber foods: Lentils, chickpeas, flaxseeds, chia seeds.
• Foods to Avoid:
• Continue avoiding sugar, highly processed foods, and alcohol.
• Maintain limited dairy and gluten unless reintroducing carefully.
• Morning: Start with warm water, lemon, and a pinch of turmeric.
• Meals: Continue balanced meals, incorporating more probiotics and high-fiber foods.
• Hydration: Maintain water intake; include herbal teas like peppermint or chamomile.
• Breakfast: Smoothie with spinach, frozen berries, chia seeds, almond or oat milk.
• Snack: Sliced bell peppers with guacamole.
• Lunch: Lentil and vegetable soup with a side of sauerkraut.
• Snack: Handful of walnuts and a small orange.
• Dinner: Grilled chicken with quinoa, roasted Brussels sprouts, and a drizzle of olive oil.
1. Reintroduce dairy and gluten one at a time over 2-3 days to observe any adverse reactions.
2. Maintain a focus on whole foods while allowing occasional indulgences.
3. Gradually incorporate starchy carbs like oats and sweet potatoes to support training.
1. Meal Prep: Prepare meals in advance to ensure adherence.
2. Mindful Eating: Chew slowly, savor each bite, and avoid distractions while eating.
3. Exercise Pairing: Combine the cleanse with light movement (e.g., yoga, walking) to complement detoxification.
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• Proteins: Chicken breast, turkey, eggs, tofu, salmon.
• Vegetables: Spinach, kale, broccoli, cauliflower, zucchini, carrots, bell peppers.
• Fruits: Blueberries, green apples, grapefruit.
• Grains: Quinoa, brown rice (optional).
• Fats: Avocado, olive oil, raw almonds, seeds (chia, flax).
• Proteins: Lentils, chickpeas, chicken, turkey, unsweetened yogurt (optional).
• Vegetables: Brussels sprouts, zucchini, kale, spinach, carrots.
• Fruits: Frozen berries, oranges.
• Fermented Foods: Kimchi, sauerkraut, kefir.
• Spices: Turmeric, ginger, cinnamon.
• Fats: Walnuts, olive oil, avocado.
Shopping Tip: Shop the outer perimeter isles of the grocery store. Typically the perimeter is where you will find the fresh fruits, vegetables, meats and minimally processed foods. The inner isles of the store will contain all of the ultra-processed and unhealthy foods.
These terms refer to food items that are often made with multiple ingredients and additives, with minimal resemblance to their original form. They tend to be high in added sugars, unhealthy fats, and sodium.
While some processed foods can be part of a healthy diet (e.g., canned vegetables without added salt), ultra-processed foods are often less nutritious and can contribute to health issues when consumed excessively. It’s essential to read labels and make informed choices.
This 14-day plan lays the foundation for long-term healthy eating habits.
If you are a current Tribal Fitness client and have questions about this plan don't hesitate to reach out to us by phone, text, or through your app.
If you are not a current client but would like more information about programs at Tribal Fitness contact us today! We will be happy to help you reach your individual fitness goals.
Disclaimer: Non-Medical Nutritional Guidance
The information provided in this consultation, blog article, and website, including any nutritional and fitness guidance, is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. I am not a licensed medical professional, registered dietitian, or nutritionist.
Please consult with your healthcare provider or a qualified medical professional before starting any new diet, exercise program, or nutritional regimen. It is your responsibility to work directly with your healthcare provider to ensure that the advice or information provided is safe and appropriate for your specific needs and health conditions.
By choosing to act on any information provided without prior approval from your healthcare provider, you acknowledge and agree to assume full responsibility for your decisions and actions. Under no circumstances shall Tribal Fitness, Inc., it's employees, or contractors be held liable for any loss, damage, or injury resulting from the use of the information provided.
