5 Day Vegan Power Cleanse Program

Feeling a little sluggish after Christmas? Why not try “going vegan” for only 5 days? This is a great cleanse, you can eat lots of food and still feel light on your feet.

DAY ONE: CLEANSE

This day is designed to detoxify your body, eating mostly fruit. The idea is too keep your food plain and simple, getting your system in a good place to begin your detox.

(1000 calories)

POST WORKOUT:
Green Monster Smoothie (205 cals)
1 cup baby spinach 10cals
1 small banana 75 cals
½ cup rice milk 60 cals
1 tsp chia seeds 30 cals
1 tsp linseeds 30 cals
Ice cubes 0 cals

BREAKFAST: (90 cals)
Peppermint tea
1 cup chopped watermelon 45 cals
1 cup chopped rockmelon 45 cals

LUNCH: (310 cals)
Green tea
¾ cup brown rice 185 cals
1 cup pineapple 60 cals
250g strawberries 65 cals
Lemon 5 cals
Mint leaves

SNACK:
Green tea
1 cup chopped watermelon 45 cals

DINNER : (285 cals)
Green tea
¾ cup brown rice 185 cals
¼ avocado 55 cals
1 cup rockmelon 45 cals
Lemon 5 cals
Mint leaves

DESSERT:
1 cup chopped watermelon 45 cals
1 cup senna leaf tea

DAY TWO: POWER

This day is designed to get as many natural energy foods into your system as possible, foods that are energy dense, whole and natural. Lots of seeds, nuts and fruits are included, plus protein-rich quinoa and lentils to fill you up at the end of the day. You have 500 extra calories to consume today, but it’s back to 1000 again tomorrow.

(1500 calories)

POST WORKOUT:
Green tea
Small banana 75 cals

BREAKFAST: (500 cals)
60g oatmeal 245 cals
1 tsp chia seeds 30 cals
1 tsp linseeds 30 cals
3 dates 90 cals
1 small apple 45 cals
1 tbs molasses 60 cals

LUNCH: (345 cals)
¾ cup brown rice 185 cals
½ avocado 110 cals
1 cup rockmelon 45 cals
Lemon 5 cals
Mint n/a

SNACK: (150 cals)
Green tea
6 prunes 50 cals
8 walnuts 100 cals

DINNER (350 cals)
1 cup quinoa 225 cals
½ cup lentils 75 cals
1 cup kale 35 cals
1 small red onion 15 cals

DESSERT:
Senna leaf tea
1 medium pear 80 cals

DAY THREE: STIMULATE

This day is designed to stimulate your metabolism with foods such as grapefruit, pineapple cinnamon, cayenne pepper, ginger, lemon and chili all included to make your blood flow and your heart beat, stimulating and refreshing you and keeping you energized to continue the detox.

(1000 calories)

POST WORKOUT:
Green Monster Smoothie (205 cals)
1 cup baby spinach 10cals
1 small banana 75 cals
½ cup rice milk 60 cals
1 tsp chia seeds 30 cals
1 tsp linseeds 30 cals
Ice cubes 0 cals

BREAKFAST: (135 cals)
Green tea
1 large grapefruit 66 cals
1 medium apple 70 cals
½ tsp grated ginger 5 cals
½ tsp cinnamon n/a

LUNCH: (310 cals)
Green tea
¾ cup brown rice 185 cals
1 cup pineapple 60 cals
Lemon 5 cals
1 tsp fresh chili n/a

SNACK:
Green tea
1 cup chopped watermelon 45 cals

DINNER : (245 cals)
Green tea
¾ cup brown rice 185 cals
¼ avocado 55 cals
Lemon 5 cals
Garlic 5 cals
½ tsp cayenne pepper n/a

DESSERT:
Senna leaf tea
1 large grapefruit 60 cals

DAY FOUR: GOOD FATS

This day is designed to be filling and hearty to keep you satisfied so that you can complete the detox and look and feel great. Lots of good fats have been included such as walnuts, brazil nuts, pinenuts linseeds, olive oil and avocado. This day should fill you up and keep you motivated.

(1500 calories)

POST WORKOUT: (105 cals)
Green tea
Small banana 75 cals
1 tsp linseeds 30 cals

BREAKFAST: (450 cals)
60g oatmeal 245 cals
8 walnuts 100 cals
1 small apple 45 cals
½ tbs molasses 30 cals

LUNCH: (455 cals)
¾ cup brown rice 185 cals
½ avocado 110 cals
½ tbs olive oil 80 cals
3 crushed Brazil nuts 80 cals
Fresh herbs n/a

SNACK:
Green tea
8 walnuts 100 cals

DINNER (390 cals)
½ cup quinoa 115 cals
½ cup lentils 75 cals
1 tbs pine nuts 70 cals
½ tbs olive oil 80 cals
1 cup kale 35 cals
1 small red onion 15 cals
Cayenne pepper n/a

DESSERT:
Senna leaf tea

DAY FIVE: BACK TO REALITY

This day is designed to ease your body back into normality. The cals are light, but after 6pm you can reward yourself with a dinner out (make sure you include lots of veggies) and a nice glass of (vegan) red wine. Lunch also includes bread for the first time, but breakfast is very light.

(800 calories until 6pm then free time!)

POST WORKOUT:
Green Monster Smoothie (205 cals)
1 cup baby spinach 10cals
1 small banana 75 cals
½ cup rice milk 60 cals
1 tsp chia seeds 30 cals
1 tsp linseeds 30 cals
Ice cubes 0 cals

BREAKFAST: (115 cals)
1 large grapefruit 65 cals
½ tsp grated ginger 5 cals
1 cup chopped watermelon 45 cals
Mint

LUNCH:
Salad wholemeal roll with avocado
300 cals

SNACK: (170 cals)
Green tea
3 brazil nuts 80 cals
3 dates 90 cals

6pm – Detox ends

6:01pm – large glass of vegan organic red wine – the very best you can afford!

DINNER :
Anything you want – but make sure you eat as many veggies as possible

THE RULES
No salt
No preservatives
Only wholefoods
No alcohol
No coffee or tea

EXERCISE
5 days of running, minimum 40 minutes per day
5 days of sit-ups (150 minimum per day)
1 yoga class (yoni or bikram)

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