© Tracy Bechtel Wellness i
WEEK ONE SUMMARY: PREPARING THE BODY DAY 1
FRI, JAN 12 DAY 2
SAT, JAN 13 DAY 3
SUN, JAN 14 DAY 4
MON, JAN 15 DAY 5
TUES, JAN 16 DAY 6
WED, JAN 17 DAY 7
THUR, JAN 18 DAY 8
FRI, JAN 19
BR
EAK
FAST
PREPARING THE BODY
• No caffeine • Reduce sugar • Increase water intake • No alcohol • Reduce meat consumption • Reduce dairy consumption • Go organic • Revamp kitchen pantry • Clear social calendar • Introduce probiotics
ginger mint green smoothie
green power smoothie
LUN
CH
glowing green
smoothie
green machine smoothie
DIN
NER
Brad’s berry smoothie
cherry detox smoothie
KITCHEN EQUIPMENT NEEDED blender blender
© Tracy Bechtel Wellness ii
WEEK TWO SUMMARY: MEAL PLAN
DAY 9 SAT, JAN 20
DAY 10 SUN, JAN 21
DAY 11 MON, JAN 22
DAY 12 TUES, JAN 23
DAY 13 WED, JAN 24
DAY 14 THURS, JAN 25
DAY 15 FRI, JAN 26
BR
EAK
FAST
oat pecan pancakes
R
breakfast smoothie bowl
T
acai bowl T
raw chia oat porridge
T
ginger green smoothie
T
berry cacao cardamom smoothie
T
green chia smoothie
T
LUN
CH
shaved Brussels sprout arugula
salad T
cauliflower parsnip
cardamom soup R
quinoa tabbouleh T
superfood salad T
sweet potato kale salad
T
curried millet
patties cashew garlic
sauce R
red lentil soup R
DIN
NER
chickpea burgers R
coconut yogurt tahini sauce
T
lime tamari
salmon R
sautéed escarole caramelized
fennel & onions R
Mediterranean spaghetti squash
R
butternut squash black bean chili
R
fish kebabs
R black sesame
gingered Brussels sprouts
R
spiced
cauliflower steak R
garlicky Swiss chard R
black forbidden rice bowl
R
R = eat warm T = eat cold or room temperature KITCHEN EQUIPMENT NEEDED blender
food processor blender blender, jars,
food processor n/a blender
mason jars blender
mason jars blender
mason jars SHORTCUTS (ITEMS FOR PURCHASE) coconut yogurt
tahini sauce fish marinade tabbouleh
dressing lime vinaigrette salad dressing
spice mixture cashew sauce tahini sauce
rice dressing
