How to Boost Your Metabolism (3:30)

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This five-day plan is designed to help you slim down for summer all while still enjoying some of your favorite summer foods. The big offenders have been removed like flour, dairy, sugar, and processed foods but in its place are foods that are natural detoxifiers and de-bloaters to help you get the best results.

From This Episode:

The Easy Summer Cleanse

Follow this meal plan for the next five days and drink a minimum of 64 ounces of water each day.

Day 1: Flush the Digestive System With Magnesium and Prebiotics

Prebiotics stimulate the growth of healthy bacteria to aid digestion and magnesium relaxes your digestive system to flush everything out. Power up on these with asparagus, spinach, banana, avocado, and almonds.

Start the cleanse with a day of juices and smoothies to give your gastrointestinal (GI) system a bit of a break. Bloating and distention is often a result of build up in your digestive system so opting for liquids for one day is a gentle way to let your system cleanse itself out.

Pre-breakfast: Large glass of water with lemon.

Breakfast: A kale, fennel, parsley, lemon, green apple juice, asparagus (or any predominately green juice) juice.

Lunch: Smoothie of kale, avocado, coconut milk, two dates, almond butter, and ice.

Snack: Asparagus (solid) with shaved almonds.

Dinner: Spinach, banana, sunflower seeds, and almond milk smoothie.

Days 2 – 4: Reduce Inflammation With Sulfur-Rich Foods

Sulfur aids in the detoxification of your body (reducing inflammation) that is believed to contribute to weight gain. On these days, you’ll have juice in the morning, a snack, and two small meals. Add these sulfur-rich foods to your diet:

  • Grilled tuna
  • Avocado
  • Almonds
  • Chicken burgers
  • Zucchini
  • Carrots
  • Onions
  • Asparagus
  • Lentils
  • Smoked salmon
  • Cucumbers
  • Hummus
  • Garlic
  • Scallions
  • Cauliflower
  • Broccoli
  • Cabbage
  • Collard greens
  • Tomatoes
  • Turkey jerky
  • Olives
  • Almonds
  • Eggs

Suggested Meals:

Day 2

Pre-breakfast: A large glass of water with lemon.

Breakfast: Green juice (you continue to drink green juice because it is a great quick way to supply your body’s cells with nutrients and energy).

Lunch: Gazpacho and a well-chopped (for easier digestion) salad with tuna, asparagus, lemon, and avocado.

Snack: Ginger-spiced almonds.

Dinner: Chicken burgers over grilled vegetables (zucchini, carrots, onions, asparagus).

Day 3

Pre-breakfast: A large glass of water with lemon.

Breakfast: Green juice.

Lunch: Lentil salad with smoked salmon and asparagus.

Snack: Cucumbers and carrots with hummus.

Dinner: Beef and vegetable kebabs with asparagus.

Day 4

Pre-breakfast: A large glass of water with lemon.

Breakfast: Green juice.

Lunch: Collard greens wrap with tomato, carrot, cabbage, and a carrot ginger dip.

Snack: Turkey jerky.

Dinner: Nicoise-style salad of grilled tuna, over mixed greens with olives, avocado, and asparagus.

Day 5: Boost Metabolism With Fiber

On the fifth day you’ll eat mini-meals to keep your body digesting and burning calories all day long. A mini-meal consists of one serving (4-6 ounces) of protein (roughly the size of a deck of cards) and one cup of fiber. Suggested Meals:

Pre-breakfast: A large glass of water with lemon.

Breakfast: Green juice.

Meal 2: Two hard-boiled eggs.

Meal 3: One apple with peanut butter.

Meal: Small salad with sliced turkey, sun-dried tomatoes, asparagus, olive oil, and vinegar.

Meal 5: Steamed artichoke.

Meal 6: Grilled shrimp with sautéed greens, asparagus, garlic, and lemon.

On Day 6, continue a relaxed version of this cleanse to transition yourself into a healthier way of eating.

A 5 Day Smoothie Cleanse

This isn’t a smoothie fast, but a smoothie feast! This cleanse is based on replacing your regular meals with a balanced, nutrition-packed smoothie made with whole ingredients and real food that will leave you feeling full and energized while detoxing you from the Standard American Diet (S.A.D.).

The benefits of taking a step back from regular eating habits are numerous, but mainly:

  • Reset your appetite & eating habits.
  • Take a break from hard-to-digest foods & drinks.
  • Detox from processed sugars, excess salts & fats.

In each smoothie you will be getting loads of vitamins and nutrients from various fruits & vegetables plus once the day is over you will have reached your daily recommended amount of fiber, protein and healthy fats. Everything your body needs!

The Key To A New You!

The Rules

No meat, seafood, cheese, processed sugar, alcohol or breads.
3 smoothies daily with 2 snacks in between
Lots of water! (Body Weight X .67 = Oz. Of Water Per Day)
30+ minutes physical activity daily (sweat a little!)
Stick to it! It’s just 5 days.

What You’ll Need

This does depend on the smoothies you’d like to make.

  1. A Blender – does not have to be anything fancy, but should hold about 28 – 32 Oz.
  2. Protein Powder: Go with your favorite flavor or get 2 to have some variety.
  3. Chia Seeds/Flax Seeds
  4. Nut Butter Of Choice (Almond, Peanut, Cashew)
  5. Frozen Fruit (Your Favorites)
  6. Leafy Greens (Spinach, Kale, Bok Choy, Swiss Chard)
  7. Avocado Or Coconut Oil (Healthy Fats)
  8. Bundle Of Bananas
  9. Specific Fruits For Specific Smoothies (we suggest picking a couple of recipes then making a shopping list based on that)
  10. Greek Yogurt (Aim for one with more protein than sugar)

Smoothie Requirements

Greens. 1+ Handful Of Spinach, Kale, Swiss Chard, Bok Choy.
Fruits & Veggies. 1+ Cup Fruit/Veggies
Protein. Determine how much protein you need daily by multiplying your bodyweight by .5, then aim to hit that number each day! Use Protein Powder, Greek Yogurt, Nut Butter, Etc. (this helps keep you full too!)
Additional Fiber. Most leafy greens, fruits & veggies will have fiber, but not much. Help hit 30 G of fiber per day by adding Chia seeds, Flax Seeds, or Oats.
Healthy Fats. This could be Avocado, Coconut Oil, or Nut Butter.
Liquid Base. Max 1 Cup Unsweetened Almond/Coconut/Regular Milk, Max ½ Cup Juice. Use water to smooth it out without adding calories.
Sweetener. Ingredients like yogurt & almond butter might already be sweetened. Fruit will also provide all the sweetness you need. If you still feel you need more, you can add a tablespoon of honey or maple syrup – natures sweeteners!

Smoothie Bowls – OK!

Vanilla/matcha spelt semolina porridge with fresh berries and banana. Yummy @planbasedali_ #porridge #strawberries #cacao we are headed to veggie world Paris this weekend. Let us know if you will be there! @veggieworldfrance

A post shared by THRIVE Magazine: VEGAN (@thrivemags) on Apr 19, 2017 at 3:25am PDT


Going days without the sensation of chewing can make things difficult, so this cleanse allows fruits, vegetables, plant based foods and anything you would put in a smoothie! Your snack should be 200 calories or less, so go for quality, not quantity that will keep you full between meal smoothies. Try not to repeat the same snack in a day. Some snack examples:

  • Small Handful Veggies (celery, carrots, peppers) With 2 Tbsp. Guacamole or Bean Dip
  • 1 Cup Greek Yogurt and 2 Tbsp. Granola
  • Nuts & Seeds (No more than a handful)
  • Dehydrated Fruit/Veggie Chips

Your Daily Meal Schedule

Meal preparation required!

Smoothie Prep Central to kick off the week 🖤

(@brooklyn.lifestylespace) on Apr 9, 2017 at 3:48pm PDT

Some Recipes To Get You Started!

Think outside the box!

Final Recommendations

Meal Prep. One of the most challenging aspects of this cleanse is being prepared for every meal. You can prepare the fruit & veggies in baggies to keep in the freezer (you could even write the full recipes on the bag too!), or make the whole smoothie to keep in the refrigerator for up to 3 days.
Variety. Do not stick to the same 2 recipes for the cleanse or you run risk of getting bored and giving up/missing out on other nutrients. Experiment with new recipes or get creative on your own. As long as your smoothie has protein, fiber, healthy fat, fruits & veggies, and isn’t over-sweetened, you’re in the clear.
Don’t Over Snack. Stick to under 200 calories in a sitting. Period.
Take It Easy. The first few days your body might be a little shocked – avoid intense activities until your body has time to adjust.
Keep It Going. If you’re liking how you feel and what you see by day 5, you can keep going with the smoothie cleanse for up to 14 days.

Our Favorite Place For Smoothie Inspiration? Pinterest!

Try This Simple Detox Drink For An Extra Boost!

Share Your Progress!

Post pictures of your #smoothielife with #BestMarket! We’d Love To See!

Always consult a doctor before undertaking any new diet or physical activity.

May 2, 2017

14-Day Clean-Eating Meal Plan: 1,200 Calories

If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. Over the course of this 14-day diet plan, you’ll get your fill of healthy whole foods-some that you’ll prep from scratch and others that you can buy from the store (see our Clean-Eating Shopping Tips for finding the “cleanest” versions of packaged foods).

Read More: 7 Tips for Clean Eating

The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,200 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks.

Need a higher calorie level? See this same clean-eating meal plan at 1,500 and 2,000 calories.

Clean-Eating Meal Plan for Beginners

If you’re new to clean eating, the premise is simple—and following a meal plan (or simply using it for inspiration) can make it even easier to understand what it’s all about. Clean-eating is a great way to up your intake of good-for-you foods (like whole grains, lean protein, healthy fats and plenty of fruits and veggies), while limiting the stuff that can make you feel not-so-great in large amounts (think refined carbs, alcohol, added sugars and hydrogenated fats).

Here at EatingWell, we approach clean-eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way get more of those good for you foods.

If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. Once you conquer this 14-day plan, try our Clean-Eating Challenge for 30 days, where you can plan to eat tons of delicious clean-eating foods, like what you’ll find in this meal plan.

Looking for more? See all of our clean-eating meal plans and healthy clean-eating recipes.

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Week 1

How to Meal Prep Your Week of Meals:

A little prep at the beginning of the week goes a long way to make your week ahead easy.

  1. Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container. (To buy:, $8.29)
  2. Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. (To buy:, $38) Because Day 1’s dinner—the Kale Salad with Beets & Wild Rice—calls for wild rice, you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you’re not having to make two different rices.

Day 1

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Breakfast (287 calories)

• 1 serving Muesli with Raspberries

Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

A.M. Snack (62 calories)

• 1 medium orange

Lunch (360 calories)

• 4 cups White Bean & Veggie Salad

P.M. Snack (95 calories)

• 1 medium apple

Dinner (420 calories)

• 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice

• 1 serving Balsamic-Dijon Chicken

Meal-Prep Tip: Save 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch of Day 2.

Daily Totals: 1,224 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.

Day 2

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Breakfast (270 calories)

• 1 serving Avocado-Egg Toast

Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it’s made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that’s made without added sugars.

A.M. Snack (101 calories)

• 1 medium pear

Lunch (353 calories)

• 2 cups mixed greens

• 1/2 cup chopped cucumber

• 1/2 Balsamic-Dijon Chicken breast, chopped

• 2 Tbsp. Lemon-Tahini Dressing

• 2 Tbsp. sunflower seeds

Combine greens, cucumber and chicken and top with dressing and sunflower seeds.

If you’re taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you’re ready to eat. Buy It!, $35 for a two-pack.

P.M. Snack (62 calories)

• 1 medium orange

Dinner (439 calories)

• 1 serving cup Squash & Red Lentil Curry

• 1/2 cup Easy Brown Rice

Meal-Prep Tip: Save a 1 cup serving of rice to have for dinner on Day 3.

Daily Totals: 1,225 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.

Day 3

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• 1 serving Muesli with Raspberries

• 1 medium orange

Lunch (326 calories)

• 1 serving cups Squash & Red Lentil Curry

P.M. Snack (92 calories)

• 12 almonds

• 1 serving Asian Tilapia with Stir-Fried Green Beans

• 1 cup Easy Brown Rice

Daily Totals: 1,206 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.

Day 4

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Breakfast (257 calories)

• 1/2 cup rolled oats, cooked in 1 cup milk

• 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (95 calories)

• 1 medium apple

Lunch (325 calories)

• 1 serving Veggie & Hummus Sandwich

Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you’re choosing one without added sugars or excess sodium. You can also try making your own. EatingWell’s Garlic Hummus is both easy and delicious.

P.M. Snack (105 calories)

• 1 medium banana

Dinner (432 calories)

• 1 serving Sheet-Pan Chicken & Brussels Sprouts

• 1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing

Daily Totals: 1,214 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.

Day 5

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Breakfast (290 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

A.M. Snack (32 calories)

• 1/2 cup raspberries

• 4 cups White Bean & Veggie Salad

Dinner (543 calories)

• 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 1,225 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.

Day 6

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• 1/2 cup rolled oats, cooked in 1 cup milk

• 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

• 1 medium pear

• 1 serving Veggie & Hummus Sandwich

• 1 medium orange

• 1 serving Cauliflower Rice-Stuffed Peppers

• 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette

Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week.

Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

Day 7

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Breakfast (307 calories)

• 2 cups Jason Mraz’s Avocado Green Smoothie

A.M. Snack (35 calories)

• 1 clementine

Lunch (352 calories)

• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

• 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus

Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately.

P.M. Snack (30 calories)

• 1 plum

Dinner (490 calories)

• 1 1/2 cups Mexican Cabbage Soup

• 2 cups No-Cook Black Bean Salad

Meal-Prep Tip: Save a 1-cup serving of the No-Cook Black Bean Salad to have for lunch on Day 9. Store the dressing separately and wait to add until ready to eat. Pack up 2 servings of the Mexican Cabbage Soup in a leak-proof container (To buy:, $7.19 for 1) to have for lunch on Days 9 & 12.

Daily Totals: 1,214 calories, 35 g protein, 163 g carbohydrates, 48 g fiber, 55 g fat, 1,365 mg sodium.

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Week 2

A little prep at the beginning of the week goes a long way to make your week ahead easy.

  1. Make a batch of the Meal-Prep Sheet-Pan Chicken Thighs and Basic Quinoa when preparing the Greek Kale Salad with Quinoa & Chicken recipe for dinner on Day 8. This way, you’ll have leftover chicken and quinoa to use during the week. Store leftovers of the chicken and quinoa separately in large glass meal-prep containers. (To buy:, $38)

Day 8

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Breakfast (338 calories)

• 1 serving Scrambled Eggs with Vegetables

A.M. Snack (119 calories)

• 1/4 cup hummus

• 1 cup sliced cucumber

• 1 serving Veggie & Hummus Sandwich

• 1 plum

Dinner (302 calories)

• 1 serving Greek Kale Salad with Quinoa & Chicken

Evening Snack (102 calories)

• 1 serving Broiled Mango

Daily Totals: 1,216 calories, 58 g protein, 121 g carbohydrates, 26 g fiber, 60 g fat, 1,816 mg sodium.

Day 9

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• 2 cups Jason Mraz’s Avocado Green Smoothie

• 1 clementine

Lunch (328 calories)

• 1 1/2 cups Mexican Cabbage Soup

• 1 cup No-Cook Black Bean Salad

• 3/4 cup Kiwi & Mango with Fresh Lime Zest

Dinner (453 calories)

• 1 cup riced cauliflower, heated

• 1 serving Soy-Lime Roasted Tofu

• 2 cups Colorful Roasted Sheet-Pan Veggies

• 1 Tbsp. Citrus Vinaigrette

Top riced cauliflower with tofu, veggies and drizzle with the vinaigrette.

Daily Totals: 1,216 calories, 44 g protein, 149 g carbohydrates, 42 g fiber, 59 g fat, 1,248 mg sodium.

Day 10

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Breakfast (290 calories)

• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (64 calories)

• 1 cup raspberries

Lunch (370 calories)

• 1 serving Chicken & Apple Kale Wraps

• 1 plum

• 8 almonds

Dinner (402 calories)

• 1 serving Panko-Crusted Pork Chops with Asian Slaw

Daily Totals: 1,217 calories, 72 g protein, 127 g carbohydrates, 29 g fiber, 50 g fat, 1,133 mg sodium.

Day 11

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• 1 serving Avocado-Egg Toast

• 1 cup raspberries

Lunch (302 calories)

• 1 serving Greek Kale Salad with Quinoa & Chicken

• 1 medium apple

Dinner (478 calories)

• 1 serving Salmon & Asparagus with Lemon-Garlic Butter Sauce

• 1 cup Basic Quinoa

Meal-Prep Tip: Cook a hard-boiled egg tonight so it’s ready for your P.M. Snack on Day 12.

Daily Totals: 1,209 calories, 68 g protein, 128 g carbohydrates, 28 g fiber, 50 g fat, 1,233 mg sodium.

Day 12

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• 1 serving Peanut Butter-Banana Cinnamon Toast

A.M. Snack (96 calories)

• 1 clementine

• 8 almonds

Lunch (344 calories)

• 1 1/2 cups Mexican Cabbage Soup

• 2 cups mixed greens

• 1 Tbsp. Citrus Vinaigrette

• 2 Tbsp. sunflower seeds

Toss greens in vinaigrette. Top with sunflower seeds.

P.M. Snack (78 calories)

• 1 hard-boiled egg, seasoned with a pinch each of salt and pepper

Dinner (408 calories)

• 1 serving Spaghetti Squash & Meatballs

Daily Totals: 1,216 calories, 60 g protein, 124 g carbohydrates, 30 g fiber, 56 g fat, 1,463 mg sodium.

Day 13

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Breakfast (264 calories)

• 1 cup nonfat plain Greek yogurt

• 1/4 cup muesli

• 1/4 cup blueberries

A.M. Snack (70 calories)

• 2 clementines

• 1 serving Veggie & Hummus Sandwich

• 1 medium apple

Dinner (446 calories)

• 1 serving Zucchini Noodles with Avocado Pesto & Shrimp

Daily Totals: 1,200 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.

Day 14

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• 1 serving Avocado-Egg Toast

• 2 clementines

Lunch (378 calories)

• 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

• 1 slice sprouted-grain bread, toasted and topped with 2 Tbsp. hummus

• 1 plum

Dinner (458 calories)

• 1 serving Fish with Coconut-Shallot Sauce

• 1/2 cup Basic Quinoa

• 2 cups mixed greens topped with 1 Tbsp. Citrus Vinaigrette

Daily Totals: 1,207 calories, 61 g protein, 113 g carbohydrates, 27 g fiber, 60 g fat, 1,146 mg sodium.

You made it!

Great job following this clean-eating meal plan. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don’t miss our other healthy meal plans.

A 5-day easy, healthy, vegetarian meal plan, plus grocery list. Perfect for weeknights and busy schedules. Vegan and gluten free options.

meal plan / spring

As promised, here’s a recap of the 5-day meal plan that I posted this past week. First things first, why did I all of a sudden meal plan for 5 days (and never before? ha ha). Well, I’ve had the idea for some time, but like many things, it hit the back burner. With the launch of our new meal journal, I thought: “Welp, now’s the time!”

There’s a concept that I touch on in our cookbook… I call it “cooking backward” and it differs from many other meal planning approaches. You see, I’m not a person who plans, organizes, and preps perfect meals on Sundays before the week begins. I’ve tried to do that and have failed miserably every single time. That doesn’t mean I don’t like to prepare my meals efficiently.

So this is what I do: I start with a group of ingredients that I know will stretch pretty far. I jot down a loose plan (in this case, 5 meals) that all use those common ingredients in various ways. Bonus points for ideas that can morph straight into other ideas. Then I start the week! The most important part about this process is to allow for change to happen as it comes. For example, if you read about meal #5, you’ll see that my initial plan for a frittata became the Curried Cauliflower Soup. Instead of tossing out the whole meal when I didn’t have enough leftover veggies, I changed my plan on the fly and still used available ingredients – notably, a lonely a half-cauliflower that was forgotten about in the back of the fridge. It ended up being my favorite recipe in the bunch and it also satisfied what I was craving.

A few things you’ll notice:

– I skipped 2 days in the middle of the “plan” because one night I was too lazy to cook and another night we went to dinner for my sister’s birthday. In the past, these sort of “life happenings” would foil my well-laid plans, but not this time! I just picked up the next day and moved on.

– I didn’t prep too much in advance. My goal was to cook dinner (the grain bowls) on night #1 and use those leftovers for nights #2 and #3. After that, I still used my original ingredients, but I cooked them fresh because I don’t love eating roasted vegetables after they’ve been sitting in the fridge for more than a few days.

– These meals all serve 2 people, because it’s just Jack and me in our household and these were our real life dinners.

Meal 1: Mean Green Grain Bowls
This was the most cooking I did all week. I used the leftovers for the next recipe.

Meal 2: The Big Green Kale Salad
I made the grain bowls stretch by tossing the leftovers with massaged kale. If this isn’t enough food for you, serve it with some crusty bread. You could also add any protein you like. Feel free to make these meals your own.

Meal 3: Quinoa Kale Quesadillas
I sautéed the leftover kale quinoa salad and stuffed it in between tortillas with cheese. The recipe notes that if you’re vegan, use a slather of refried beans as the glue and skip the cheese.

Meal 4: Broccolini & Brussels Sprout Orecchiette
A classic late-week approach because pasta is easy to keep on hand in the pantry. I loved how this recipe reused the kale stems from #2.

Meal 5: Curried Cauliflower Soup
Even though I made the plan, I forgot about the cauliflower I used half of on Day #1. It was the last vegetable I had left and go-figure it ended up being my favorite recipe. I love it because it has great flavor in so few ingredients since I was working with what I had. Of course, I did run to the store for the micro green garnish because I still have to make things pretty for you!

Grocery List:
This was everything I used for the 5 meals for 2 of us. I hope you can use this as a guide and adjust to your own family’s needs and tastes:

(download a Printable PDF HERE)

That’s it for this one! Please let me know if you find this helpful and if you’d like to see more of this in the future :). Happy planning!

I do not believe in juice fasts or liquid fasts. I believe we can effectively cleanse with wholefoods.

Summer is the perfect time to cleanse your body – to eat cleaner, more fresh food, rid your environment of toxins, get active and restart your system! Many of us get tempted by the crazy liquid diets/fasts at the start of the year. Unfortunately, the results from these fads/extremes are very short lived.

I have found cleansing with food to be more effective and the results are sustainable.

I do believe in giving your liver a break in order to regain some energy and motivation to live the healthy life. The liver is an organ you really want to take care of when it comes to feeling good.

This is my easy 5-day Cleanse that I like to do seasonally – the results can be amazing. I’m talking glowing skin, a cleansed liver, restored energy, deeper sleep and weight balance – because it gets you back on track. It just really gives you time to feel good about yourself again. Many of us drink too much alcohol and caffeine which often makes us feel pretty tired and bloated.

This simple cleanse can just restore your energy and vitality. It’s a total body renew – perfect for giving your body some extra TLC and increasing vitality in the Summer months!

It’s more of a beautiful way to give your body extra love and care – rather than a hard-core juice cleanse.

Think – kindness. Think of this week as 5 days of self-loving. Get ready for a brighter, more brilliant you!

Step 1: Cut out the Nasties

You will need to cut out the following for the next five days:

  • Caffeine
  • Alcohol
  • Cow’s dairy
  • Soy
  • Refined sugar and sweeteners
  • Wheat and gluten
  • Red meat
  • Bad fats: trans fats found in vegetable oils as well as processed and deep-fried foods

Instead, opt for seasonal veggies (lots of leafy greens), fresh fruit (berries and green apples are best), gluten-free grains (like quinoa, brown rice, buckwheat), nuts & seeds, high quality fish, organic eggs and chicken and coconut oil or extra-virgin olive oil in your cooking.

Step 2: Lifestyle tips and tricks

  • Sweat: Get your blood and lymphatic system flowing to accelerate the release of toxins. Try and exercise for at least 30 minutes each day.
  • Aim to drink 2-3 litres of filtered water a day to help your kidneys flush out toxins. Herbal teas are also great for increasing fluid intake and cleansing.
  • Use herbs and spices to add flavour without extra oils or fats – my detox faves are turmeric, cinnamon, nutmeg and cayenne pepper.
  • Commit to 8 hours of sleep – it allows our bodies to heal and regenerate new cells – so important when you’re cleansing!
  • Care for your emotional self: When we cleanse, our bodies flush out toxins and sometimes this can cause certain emotions to rise – we feel more sensitive, maybe a little more vulnerable so make sure you set aside time for YOU.
  • See a naturopath to make up some cleansing herb tonics for you – they work really well.

Cleansing vitamins I recommend:

Remember all supplementation must be guided by your health practitioner, we all have different and specific needs!

  • A liver formula that contains a mix of herbs and nutrients to help flush your system. I like this one.
  • Brassica sprout power – found at most health food stores.
  • Magnesium Cirate/dyglincate at night.

Step 3: Detox your environment!

Once you’ve started cleansing internally, it’s time to look at the outside factors contributing to the toxin build-up and remove those too!

  • Be mindful of what you are breathing in. Make a point of looking at the contents of your cleaning products – switch to natural detergents.
  • Use aluminium-free deodorant.
  • Buy organic whenever possible. Wash or peel fruit and veggies to remove pesticides.
  • Invest in a good quality water filter and use a stainless steel bottle instead of plastic.
  • Minimise exposure to plastics: use paper bags to store food, mason jars instead of plastic containers and don’t heat foods in plastic!
  • Choose cosmetics wisely – try switching to natural skin and hair products or even make your own! Don’t use fake tan and use natural sanitary products.
  • Switch to all natural household cleansing products – I use Mrs Meyers found on

Post-Cleanse tips

After the cleanse, you should be feeling lighter and more energetic. Let’s keep those good vibes going by giving your body even more love.

Do any or all of these things:

  • Take an Epsom salt bath three times a week.
  • Jump into the ocean whenever you can.
  • Deep belly breathe every day.
  • Get into a sauna or steam room whenever you can.
  • Treat yourself to a lymphatic or Thai massage.
  • Challenge yourself to avoiding alcohol for up to a month. Hello, clean liver and gut!
  • Detox your environment – tips above!
  • Schedule in the 5-Day Cleanse for next month. Diarise it so you know it’s coming (and dare I say it, look forward to it!).

Now you’re equipped with the information you need to start cleansing – are you ready for a happier, healthier you? You can find a bunch of my favourite detox-friendly recipes in my 8-week Program or in my books.

Cleanse shopping list:

Pantry Staples

  • Spring/filtered water
  • Herbal teas: Dandelion root, chamomile, lemon and ginger, green tea, rooibos chai tea (caffeine free version)
  • Apple Cider Vinegar
  • Lemons/Limes
  • Salt – Himalayan/Celtic sea salt
  • Fresh ginger
  • Garlic
  • Peppercorns – ground pepper
  • Fresh/dried herbs- parsley, mint, basil, rosemary
  • Spices – turmeric, cayenne pepper, cinnamon, spice mix e.g.: Moroccan spice – spice mixes are great to season protein sources
  • Organic and clean sources of protein – chicken, eggs, wild caught fish
  • Ground Flaxseed/LSA mix
  • Pysllium husk
  • Chia seeds
  • Almond meal/coconut flour for baking/cooking
  • Extra virgin coconut oil and olive oil
  • Rolled oats (organic preferably) or gluten free oats
  • Miso paste – to make your own miso soup or to use as a marinade


  • Brassica – kale, cauliflower, broccoli, cabbage
  • Zucchini
  • Carrots
  • Lettuce – of choice
  • Lemons/limes
  • Avocado
  • Celery
  • Cucumber
  • Dark leafy greens – spinach, silverbeet, kale
  • Bitter greens – rocket/arugula, endives, radicchio and dandelion greens

Low-sugar fruits:

  • All berries, fresh or frozen
  • Grapefruit
  • Coconut
  • Green apples (Granny Smith)
  • Paw Paw / Papaya

There is a complete JSHealth Prep Week Guide in my online program to help you learn how to set yourself up for a healthy week and a healthy life.

An ideal cleanse day


Protein smoothie with rice/pea protein, berries, greens, stevia, cinnamon, ice and almond milk.

OR fresh papaya drizzled with lime and a dollop of coyo and sprinkled with cinnamon and homemade sugar-free granola/mixed seeds.

OR poached eggs with sautéed greens and avocado and a piece of gluten free toast.


Carrot sticks with hummus.

OR a handful of raw nuts.

OR a small bowl of berries.

OR a fresh green juice (no fruit).


Salmon, avocado and quinoa salad.

OR a brown rice bowl with pesto and a poached/boiled egg.

OR a cleansing detox salad with grilled salmon/chicken/lentils.


Celery sticks with almond butter/hummus.

OR a handful of raw nuts.

OR brown rice cakes smeared with almond butter and sprinkled with cinnamon or smashed avo and rock salt.


Grilled fish, chicken, tempeh or lentils with sautéed greens/roasted vegetables of choice + a fresh green salad drizzled with lemon juice and olive oil.

After dinner

A herbal tea of choice.

Pssssst. You can now pay week-by-week for the JSHealth Program – only $18.63 a week! –

3 Cleanses You Should Never Do (And 3 Worth Trying)

One of the worst decisions I ever made was to try a 5-day juice cleanse my senior year of college. Maybe it’s one of those things you just have to do once to know it’s a terrible idea.

Detoxing, or cleansing doesn’t really remove chemicals or toxins from your body—that’s something our organs and immune system already do. Our livers are specifically designed to remove bodily waste and our kidneys filter blood as well. The process requires zero strict diets, cleanses, detoxes, or starvation. Especially not starvation.

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So when you’re feeling sluggish, or looking to reset your eating habits, the best thing you can do is to provide your body with proper nutrition, enjoy fresh foods that are high in fiber, and drink plenty of water. Here are three cleanses we aren’t fans of, and three we think are just what you need.

RELATED: I Tried a 7-Day, Plant-Based Cleanse and This is What I Learned

3 Cleanses to Avoid:

An All-Juice Cleanse

I’ve tried one and I would never go back. I’m not going to name names, but the 5-day plan I followed was miserable and in retrospect incredibly unhealthy.

I started my day with a glass of warm water and lemon, followed by six bottled juices throughout the day that would supposedly “cleanse” me of toxins. The juices were super high in sugar (some have added sugars like maple syrup) and were very low in fiber. A proper healthy diet should provide the exact opposite of these.

If that wasn’t enough, the juices provided a daily intake of less than 1000 calories per day. Trying this left me weak, cranky, hungry, and generally unpleasant to be around. And don’t even get me started on the headaches. When your body starts fighting back, you know it’s not a good decision.

Carolyn Land Williams, PhD, RDN adds that juice cleanses remove all of the nutrients and fiber from healthy foods through the juicing process. Substitute in tons of sugar and no protein, and you’ll be left starving. Take our advice and skip this all together.

New Year. New Food. Healthy eating starts here, with the Cooking Light Diet.

A Detox Tea Cleanse

Though every tea cleanse is a little bit different, most let you eat real food while supplementing “detox tea” throughout your day. You might think that would be safer. The brands provide very vague promises like detoxifying your body, relieving bloating, and making you “fit.” Plus, followers often have strange side effects like stomach cramps as a result of the laxatives often found in these teas, and sleep deprivation from caffeinated teas.

It’s also important to know you might technically lose weight on the diet but not unhealthy body fat, according to Cynthia Sass, MPH, RD. Teas can help you lose water weight, and even have a laxative effect that make you feel lighter, but this won’t change your actual lean-to-fat ratio.

Williams says there can be positives to drinking tea. If you’re someone who typically drinks a lot of soda or sweet tea, this can help cut down on your caloric intake.

But it’s not something she thinks should be a cleanser. “Your liver doesn’t really need help,” she says. “We can help our liver the most by not taking in toxins to begin with and eating a healthy diet so our liver has the nutrients to do its job.”

The Master Cleanse

The Master Cleanse (made famous by Beyonce) claims a person can live off of nothing but six to 12 glasses of lemon juice, maple syrup, cayenne pepper, and water over the course of 10 days—and drop 20 pounds the process.

The goal of the Master Cleanse, , is to help you “overcome the psychological need to eat.” The thing is, eating is more of a physiological need, given that you can’t survive without doing it.

To really drive home how unhealthy the Master Cleanse is, they even recommend popping a laxative before bed. That’s extra unhealthy given you’re not eating any solid food.

Though Williams says she understands the idea behind cayenne pepper as a weight loss promoter, going 10 days without food is absolutely not a healthy plan.

3 Cleanses to try:

If you’re looking for more long term diet plans, programs like Weight Watchers, and even Whole30 can work—though of course we think The Cooking Light Diet is one of the healthiest (and tastiest!).

But sometimes you just want a short-term reboot. When doing that, it’s important to focus on just eating real, unprocessed foods, Williams suggests.

She recommends following a meal plan that incorporates five pillars: Avoiding added sugars, eating whole foods, incorporating a lot of vegetables, choosing healthy carbohydrates, and avoiding alcohol.

And while we hate to toot our own horn, the cleanses that best meet those requisites are the Cooking Light 3-Day Cleanse, the 3-Day Holiday Pretox, and the 2018 Cooking Light Detox.

These plans help you stick to several days of nutrient dense foods and get you back on track without any gimmicks or expensive additions. They consist of meals that cut out junk from processed foods, added sugar, and alcohol and will leave you feeling energized and motivated. And that’s what you really want.


(Getty Images/StyleCaster)

According to nutritionist, author, and Instagram It-girl, Jessica Sepel, there are three quick ways to quickly undo food-induced holiday sins. First, you can squeeze lemon into a glass of warm water with a dash of cayenne pepper to flush your liver and kick-start digestion every morning. Next, drink plenty of green juice. Finally, start using a body brush to detox your lymphatic system and improve circulation.

However, if you’ve indulged past the point of a couple of green juices and lemon water, instead she recommends a complete five-day detox overhaul to get things on track, and start 2016 right.

In addition to improving your mood and overall energy levels, Sepel says this popular plan can make a huge difference to your health: “This is a plan I’ve created based on the most common pieces of advice that I give in clinic, and many of my clients see improvements in bloating, constipation, digestion, skin appearance and overall mood and energy,” she explained.

Keep scrolling to see the full diet plan—with recipes—below.

Breakfast: Omelet with three egg whites or two whole eggs. Serve with greens of choice, 1⁄4 avocado, and two brown rice cakes

Morning snack: 1⁄4 cup walnuts and a handful of blueberries, one cup dandelion root coffee

Lunch: Detox Salad (recipe below) topped with five to seven ounces of grilled chicken breast

Afternoon snack: Power Protein Smoothie, minus the fruit (recipe below)

Dinner: Snapper (four to six ounces) with bok choy stir-fried in tamari and ginger

Supper: Chamomile tea

Liquids: Half gallon of water and herbal tea


Breakfast: Half papaya filled with five to seven ounces of Greek yogurt. Sprinkle with cinnamon, stevia, and two tablespoons of mixed seeds.

Morning snack: One boiled egg and cut-up vegetables (carrot, celery, and cucumber)

Lunch: Detox Salad

Afternoon snack: Vegetable nori rolls: Fill two nori sheets with any cut-up veggies; add two tablespoons of hummus/tahini and roll up.

Dinner: Grilled chicken (five to seven ounces) with steamed broccoli and asparagus and a green salad

Supper: Rooibos chai tea with cinnamon, a dash of nut milk, and stevia

Liquids: Half gallon of water and herbal tea


Breakfast: Power Protein Smoothie

Morning snack: Cut-up veggies with two or three tablespoons of hummus/tahini or cottage cheese and one cup of dandelion root coffee

Lunch: Wild salmon (one can), asparagus, sweet potato, and spinach salad

Afternoon snack: Five to seven ounces of Greek yogurt with a sprinkle of seeds and cinnamon and stevia to sweeten

Dinner: Five ounces of grass-fed meat, roasted Cajun-spiced cauliflower, and a green salad

Supper: Chamomile tea

Liquids: Half gallon of water and herbal tea


Breakfast: One or two boiled eggs and 1⁄4 avocado on two brown rice cakes

Morning snack: Half grapefruit sprinkled with stevia and cinnamon, and 10 raw almonds

Lunch: Detox salad

Afternoon snack: Power Protein Smoothie (minus the fruit)

Dinner: Salmon (four to six ounces) in a tamari, lemon, fresh ginger, and sesame oil marinade with sautéed asparagus, mushroom, and broccoli.

Supper: Lemon and ginger tea

Liquids: Half gallon of water and herbal tea


Breakfast: 1⁄3 cup oats cooked in water or milk. Add stevia, cinnamon, a handful of blueberries, and two tablespoons of LSA (linseed, sunflower seed, and almond) mix (or a serving of protein powder).

Morning snack: One boiled egg and cut-up vegetables

Lunch: Salad with grilled salmon (four to six ounces), and 1⁄4 avocado and steamed or roasted broccoli. Optional: Add three tablespoons of quinoa or brown rice.

Afternoon snack: Five to seven ounces of Greek yogurt topped with a small handful of raw almonds. Sweeten with cinnamon and stevia.

Dinner: Chicken or fish lettuce cups: Fill cos or iceberg lettuce leaves with cut-up veggies, smashed avocado, and protein of choice. Dress with lemon and mustard.

Supper: Chamomile tea

Liquids: Half gallon of water and herbal tea


Power protein smoothie: Blend together 1 serving of protein powder (either 100-percent natural pea, sprouted brown rice, or whey protein) or 1 raw egg or 2 tablespoons of LSA mix with: 1 teaspoon stevia, ½ teaspoon ground cinnamon, 1 teaspoon vanilla extract, 1 teaspoon chia seeds, ½ cup frozen berries, ½ cup frozen banana, ½ cup spinach leaves, ½ cup almond or coconut milk, ½ cup ice, and ½ cup coconut water or filtered water. Top with desiccated coconut.

Detox salad: Mix the following ingredients in a bowl: ½ red cabbage (shaved); ¼ white cabbage (shaved); 1 grated carrot; 1 cup steamed broccoli; ½ cup spinach; 1 tablespoon walnuts; ¼ cup chopped fresh shallot; ¼ avocado; ½ cup sliced fennel; handful of carrots preroasted in coconut butter and cinnamon; ¼ cup chopped parsley; ½ pear, sliced (optional); 1 tablespoon mixed raw seeds. Make a dressing consisting of: 1 tablespoon turmeric, juice from ½ lemon, 1 tablespoon Dijon mustard, 2 tablespoons apple cider vinegar, 1 tablespoon tahini, 1 tablespoon raw honey, and a pinch of Himalayan salt. Add a portion of your favorite protein, like five to seven ounces of grilled chicken.

For more recipes and meal plans like this, grab a copy of Jessica Sepel’s new book, The Healthy Life.

5-Day Detox Plan

It’s spring! You know what that means? It means that it’s almost summer. In case you’ve forgotten, summer is very hot, and it requires taking off a lot of clothing. In public.

If the thought of such nudity post-polar vortex makes you anxious, please know that you are not alone. In fact, I’ve been receiving an abnormal amount of requests recently for healthy meal plans, pre-wedding diets, and general beach body-friendly fare. In response, I’ve put together a little reset plan for your spring cleansing pleasure. Let’s take some communal deep breaths and talk about Domesticate ME!’s 5-Day Detox, shall we?

First and foremost: YOU CAN DO THIS. It is not a crash diet. It is not a juice cleanse. It is not a Goop-y Gwyneth program that will put you out thousands of dollars. (That said, if this plan blows up on the interwebs, I will 100% channel my inner Gwynnie and start charging an arm and a leg for my services. Get in now!) This detox is simply a sane and manageable way to reboot/jumpstart your healthy eating habits: 5 days’ worth of deliciously clean meals that will leave you feeling lighter, brighter and more energized than ever.

No gimmicks, no deprivation, no homicidal tendencies. (If you’ve ever done a juice cleanse, you know the latter is a very real side effect.)

Below, you’ll find 5 daily detox menus. Needless to say, they can easily be tailored to fit your individual tastes/dietary needs, and I’ve included links to more detox-friendly recipes at the bottom of this post for inspiration and substitution purposes. As many of these recipes make multiple servings, I strongly suggest doing this plan with your besties, roommates, or family members. There’s strength in numbers, people. Let’s do this.
Domesticate ME!’s 5-Day Detox Plan

DAY 1:

Breakfast: Vanilla Chia Seed Pudding
Lunch: Detox Salad
Dinner: Cauliflower Rice Bowls with Spring Vegetables and Arugula Pesto

DAY 2:

Breakfast: Açai Power Parfait
Lunch: Thai “Summer Roll” Salad with Shrimp and Mango
Dinner: Quinoa Green Goddess Bowl with Crispy Chickpeas and Lemon-Tahini Dressing

DAY 3:

Breakfast: The Best Tropical Green Smoothie
Lunch: Kale Salad with Edamame, Roasted Cashew and Miso Dressing
Dinner: Sweet Potato Burrito Bowls with Summer Vegetables and Quinoa

DAY 4:

Breakfast: Vegan Berry Crunch Smoothie Bowl
Lunch: Three Bean Quinoa Salad
Dinner: Pan-Seared Halibut with Citrus-Jalapeno Salsa

DAY 5:

Breakfast: Lemon Breakfast Quinoa with Toasted Almonds and Blueberry Compote
Lunch: Chopped Greek Salad with Chickpeas and Avocado
Dinner: Lemon-Dijon Chicken Salad with Pomegranate and Toasted Almonds

More detox-friendly meals:
30-Minute Vegan Chana Masala
Ginger-Scallion Soba Noodles with Roasted Cauliflower
Farro with Kale Pesto, Zucchini and Parmesan
Chipotle Mashed Sweet Potatoes with Pomegranate-Pistachio Guacamole
Quinoa Risotto with Roasted Asparagus and Sun-Dried Tomatoes
Cilantro-Lime Grilled Chicken with Strawberry-Jalapeño Salsa

If you need to snack during your detox, please try your best to stick to fresh fruits, vegetables, and the occasional handful of raw nuts. And if you must indulge your sweet tooth, I recommend a Vegan Orange Julius Smoothie or Superfood Chocolate Avocado Pudding. Godspeed.

p.s. If you try this detox, let me know! I’m here 24/7 for moral support. And feel free to tag any detox-related instas with #DomesticateMeDetox. Let’s start a movement.

Susie Burrell shares her 5-day detox plan

A detox can be a wonderful way to recharge your system and focus on healthy eating habits and as one of Australia’s leading dietitians shows us, all it takes is a little planning.

While there is no scientific evidence to show that the body needs to be ‘detoxed’, a period of detoxing is a great way to remind us of all the bad food habits that have crept into our lives – and how much better we feel when we eat well!

A detox does not have to mean weeks of nothing apart from water, lemon juice and sugar.

A detox can also refer to a short period in which your diet is based primarily around unprocessed, natural foods, such as fruit and vegetables, nuts, seeds, and wholegrains, as well as small amounts of nutrient dense, lean proteins like tuna and salmon.

Even after just three to five days of eating like this, sugar cravings start to disappear, constipation eases and bloated stomaches begin to flatten. Your skin and hair will look healthier and you will have more energy, plus you’re likely to drop a few kilograms in the process.

What to do

  1. Commit to a detox for a period of 3-5 days.
  2. Eliminate all caffeine from tea, coffee and cola drinks, as well as alcohol.
  3. Eliminate all processed biscuits, bars, cakes, muffins, cereals and snack food.
  4. Eat at least 3 cups of vegetables or salad and 2 pieces of fruit each day.
  5. Aim to drink 2L of fluid each day via soup, water or herbal tea.

Susie’s sample detox plan

Day 1

Vegetable juice + large bowl of fruit salad

Piece of fruit

Detox soup*

Handful of almonds (20) + 1 piece of fresh fruit

Detox soup*

Day 2

Vegetable juice + 200g natural yogurt + fresh berries and a sprinkle of walnuts

Piece of fruit

Detox soup*

Handful of almonds (20) + 1 piece of fresh fruit

150g white fish + detox soup*

Day 3

Vegetable juice + 1/3 cup oats + 1 cup low fat milk

Piece of fruit

½ cup brown rice + small tin tuna + sweet chilli sauce

2 corn thins + 2 teaspoons No Added Sugar Peanut Butter

150g grilled fish or chicken breast + mixed vegetables

Day 4

Vegetable juice + 1/3 cup oats + 1 cup low fat milk

Piece of fruit

Detox soup* + 4 rye crackers + tuna


30g mixed nuts + 1 piece of fruit

Prawn and vegetable stir fry with ½ cup brown rice

Day 5

Vegetarian omelette

Piece of fruit

Chicken salad


2 corn thins + 2 teaspoons No Added Sugar Peanut Butter

Detox soup*

Susie’s Vegetable ‘Detox’ Soup


  • 2 tsp olive oil
  • 1 onion, finely chopped
  • 1 leek, thinly sliced
  • 2 cups salt reduced vegetable stock + 3 cups water
  • 420g can chopped tomatoes
  • 1 carrot, peeled and cut into 1cm cubes
  • 500g pumpkin, cut into 1 cm cubes
  • ½ celery chopped


Heat the olive oil with onion in a large saucepan. Add the leek and gently cook over a low heat until soft, then add the stock, water, tomatoes, carrot, pumpkin and celery.

Bring to the boil, reduce the heat and simmer for 30-40 minutes.

Serves 6.


A detox is not appropriate if you are pregnant, breastfeeding, elderly, have high blood pressure, are underweight and always seek advice from your dietitian or GP if you are taking any medications or have any other health conditions prior to undertaking any specific dietary regime. If you are concerned about your health, book an appointment with your GP who will advise a correct treatment plan.

5 day detox cleanse

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