The 24 Day Lean Out and Clean Up Diet: Week 1

The 24 Day "Lean Out and Clean Up" Cleanse // The Wellness Doer

With spring just around the corner (March 20th) and after a few months of some serious shifting in my world I think it’s time for a cleanse. Mostly just a cleanse from bad food choices and sugar, but I’d still like to call it a cleanse. I’ve got my roommate Kari on board, because doing it with someone is always more motivating, and we are going to write about our process to keep us even more accountable with all of you. Most of you already know me… Personal Trainer, Yoga Instructor, dog lover, adventurer, I love brunch, don’t drink very often and am pretty active. So doing things like this don’t really challenge me. You can read about other cleanses I’ve tried and how I eat on the following posts: the Master Cleanse, The Lean-Out Program and What a Personal Trainer Eats.

I’ve asked Kari to participate in writing about her experience because I think it will be good to hear the perspective of someone who does not live a “personal trainer” lifestyle. I’ll let her introduce herself…

In her own words: The 24 day lean out and clean-up cleanse – OR – Karl got drunk, ate a ton of Mexican food, woke up hung-over, and was (momentarily) convinced into doing a really dramatically long cleanse…

Things I like: Whiskey, sex, sleeping, Mexican food, cheese, reading…walking

Things I don’t like all that much: Rain, Sundays, people who are late, skipping breakfast, being hungry

Profession: Administrative Coordinator at SDSU

Fitness Level: 10! …ok, not really. I walk. I will walk for hours, days even. I will hike my ass up and down that mountain. But things that are not some form of walking never seem to make into my “fitness routine” (which is primarily based around looking at attractive men around Ocean Beach/getting a treat or a beer).

Elyssa does guilt like a Jewish mother does food. There, I said it. I didn’t want to do this, but, in a moment of hung-over weakness that Elyssa sniffed out like a dog does raw meat, I was convinced that I absolutely needed to do a cleanse. Even the sound of the word “cleanse” is unpleasant to me and hints at a larger degree of nutritional torture than I ever want to really think about. See, “cleanse” sounds too much like “diet” and if I am being really honest here, I pretty much never want to diet because that means depriving myself of things I like and that are important in the facilitation of my social calendar…like beer and eating at restaurants on my all-important restaurant list. My feminist soul cringes away from saying that I “need” to diet or lose weight because I like how I look and prefer to eat the things I want to eat while being happy with the body that I have. So we circle back to this word, cleanse, again. Apart from having a roommate who is a 5’9’ gorgeous brunette trainer with legs for days and the persuasion skills of a union president, I did sort of want to try and cleanse out my system. My normal lush eating habits (“healthy” during the day and eating out for several dinners/weekends) had exploded over the last few weeks with the introduction of several fun groups and people into my life and my stomach was (though very satisfied) not feeling good. Elyssa and I had also been seriously discussing the possibility of hiking several violently large mountains over the late summer and getting into peak physical condition would be a necessary prerequisite. I thought that bringing my body back to base level would be a nice restart…at which point I could merrily booze away (and, I guess, train my ass off).

I am apprehensive about anything that limits my caloric intake because I tend to believe that I am hungry for the calories I need. My body is very good at telling me when I do or not need certain foods (like cheese and beer) and I sort of like indulging those cravings…But I guess my frequently upset stomach is a nice indicator that, perhaps, I have been overindulging on the burritos. Basically, I think this is going to fucking suck and that I am going to be a starving, raging mess…but it could be good, who knows?

Important Notations to my Cleanse: I insisted on building in particular days for drinking. Not that I require drinking to get through the week, but I do enjoy drinking and had already committed to a Thursday night sloshball league (don’t worry team, I got you!). There were also two Saturdays that I had major drinking plans for that made it onto my exceptions list. It was important for me to not feel like this was punishment or deprivation. 


She’ll bring a great perspective to this lean out program, along with honesty and humor. 🙂

We’ve adapted the menu from another source and made some changes to better fit our lifestyles and schedules. We will be doing 21 days of real food followed by 3 days of a juice cleanse. Follow along with us or join the fun!

If you are interested in what it is we will be eating or maybe you’d be interested in joining, here’s what we will be eating for the first week:

5 Scrambled Egg Whites with Celtic Sea Salt and Cracked Pepper and Mixed Vegetables
1/2 Large Whole Wheat Tortilla
Topped with 1/2 tbsp Raw Unsalted Almond Butter

1 Scoop Vega Portein Powder
Blended with 1/2 cup Almond Milk, 1/2 cup Water and 1/2 cup Strawberries
Blended with 1/2 tsp Flax Seed Oil

3oz Grilled Chicken
Salad with Mixed Greens, Cucumber, Carrots, 1/4 Avocado, + Olive Oil and Balsamic Mix

1/2 Cottage Cheese
Topped with 1/2 Strawberries and 1 serving raw almonds

The 24 Day "Lean Out and Clean Up" Cleanse // The Wellness Doer

1 1/2 Cup Lentil and Vegetable Soup (see recipe below)
1/4 Avocado

1 Scoop Vega Protein Powder
Blended with 1 cup Water and 1/2 cup Blueberries
Blended with 1/2 tsp Flax Seed Oil

We went to Cost-Co to get most of the big items… $130 later we were set for the week. If you are considering doing this I would suggest buying Organic as much as you can. Also know that you will be spending a lot of money to buy the groceries but you’ll also be saving money with not eating out.

I’m excited about doing this. I haven’t been eating as well as I could nor have I been motivated to cook. I myself am not looking to lose weight, if anything put on a little muscle mass and cleanse my body of sugar. After these 24 days I am going to commit to being a vegetarian again and am possibly considering training to hike Mt. Whitney with Kari in the summer. So lot’s of good things happening. We will make sure to keep you posted on our process, because it’s good to know what other people are doing to improve their health and how it is they did it. So more to come on that.

The 24 Day "Lean Out and Clean Up" Cleanse // The Wellness Doer

Here’s the Lentil Soup Recipe:

  • 4 tablespoons olive oil
  • 2 yellow onions, diced
  • 4 carrots, diced
  • 4 celery stalks, diced
  • 4-6 cloves of garlic mustard powder
  • Oregano
  • Salt and pepper to taste
  • Chili powder to taste
  • 1 16 oz can of diced tomatoes with liquid
  • 1 4 oz can of tomato sauce
  • 1 large container of broth (I usually choose chicken, low sodium)
  • 1 cup lentils
  • 1 large zucchini
  • 2 cups diced mushrooms (rough chop)
  • 2 cups asparagus, chopped
  • 2 cups uncooked spinach

Sauté onions, olive oil, seasoning until translucent. Add garlic for 2 minutes, then add carrots and celery. Cook for 5 minutes or so. Add rest of ingredients except spinach. Bring to a boil, reduce heat to simmer and cover for 30-45 minutes, or until lentils are cooked. Mix spinach in at very end. Enjoy!

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