1 www.groundednutrition.

com
Guidelines
1. Do NOT limit portions of the meal plan foods. Eat as much as you need to feel satised.
Restricting portions will only set you up for cravings later in the day/week/month.
2. The 3 Day Clean Eating Meal Plan is family focused and the dinner recipes are de-
signed to incorporate into your families diet as well. If you are embarking on the meal
plan alone, adjust recipes accordingly or store the leftovers for another day!
3. Animal Products are not included in this cleanse. If you wish to include, please do so at
your own discretion.
4. QUALITY IS KEY! Buy as much organic, local and seasonal produce that is available to
you or ts into your budget. We strongly suggest giving it your best shot to include as
much organic food as possible for the 3 days and beyond if possible.
5. You are NOT a failure if you dont follow the meal plan 100%. There is room for exibility.
DO YOUR BEST! Try to at LEAST use 2 of the recipes each day.
6. Be present when eating your meals. Set aside time to fully enjoy the experience of
each meal.
7. Have fun!
2 www.groundednutrition.com
Disclaimer
Medical disclaimer
This program is for educational and informative purposes only and is not intended as medical or professional ad-
vice. Always consult your primary health care provider before making any changes to your diet or nutrition pro-
gram.
No health claims are made for this program. This nutrition program will not help cure, heal, or correct any illness,
metabolic disorder, or medical condition. The author is not a medical doctor or registered dietitian and is a Regis-
tered Holistic Nutritionist.
All foods are not tolerated by everyone equally. If di!culties or discomfort arise due to your inability to digest, tol-
erate or utilize any foods suggested, discontinue use until the reason for the di!culty can be addressed or if nec-
essary seek appropriate medical care.
If you have diabetes, chronic hypertension, high blood cholesterol, cardiovascular disease, or any other medical
condition or metabolic disorder requiring special nutritional considerations, we suggest you consult a health care
professional for health advice.
The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any
of the information contained in this manual. The user assumes all risk for any injury, loss or damage caused or al-
leged to be caused, directly or indirectly by using any information described in this course.
3
My Meal Plan
DAY 1 DAY 2 DAY 3
Upon Waking
1L Room Temp Water w/ a
squeeze of lemon
1L Room Temp Water w/ a
squeeze of lemon
1L Room Temp Water w/ a
squeeze of lemon
Breakfast Raw Superfood Cereal Mango Burst Smoothie Apple Pie Parfait
Morning Boost Jumpstart Green Smoothie Cha-Cha Chia Pudding Anti-Inammatory Smoothie
Lunch (Optional) Creamy Dill Cucumber Salad Thai Roll and Wrap
Savory Chickpea Salad
Lettuce Wraps
Afternoon Boost Chocolate Energy Pudding Cinnamon Cake Balls Fresh Fruit
Dinner Grounded Sloppy Joes Zesty Taco Salad
Lazy Sweet Potato Casserole
and Caesar Salad
After Dinner
Left over Afternoon Boost or
Herbal Tea
Left over Afternoon Boost or
Herbal Tea
Stovetop non-GMO organic
popcorn or herbal tea
www.groundednutrition.com
4
Fruit:
" Avocado - 1
" Apples - 4
" Bananas - 5
" Frozen or Fresh Strawberries - 1
cup
" Frozen or Fresh raspberries - 1.5
cups
" Frozen Mango - 1.5 cups
" Frozen Pineapples - 1 cup
! Lemons - 3
" Medjool Dates - 19
" Oranges - 2
" Raspberries - 1 pint
Vegetables:
" Fresh Dill - 1 pack
" Cilantro - 1 small
" Mixed Bean sprouts
" Alfalfa, Deli, or sunower sprouts
" Cherry Tomatoes - 1 pint (optional)
" Beets - 2
" Button Mushrooms - 15
" Carrots - 4
" Celery - 1
" Fresh or frozen corn - 1 3/4 cups
" Tomatoes - 4
" Long English Cucumber - 2
" Garlic - 2 cloves
" Ginger - 1 chunk
" Romain Lettuce - 2
" Red Leaf Lettuce - 1
" Red Bell Peppers - 1
" Yellow onion - 2
" Spinach - 2 cups
" Baby Greens - 1 cup
" Yams - 3 medium
Nuts/Seeds/Grains/Legumes:
" Raw Almonds - 1/4 cup
" Raw Cashews - 1/2 cup
" Raw Cashews or sunower seeds
- 1/2 c
" Raw Walnuts - 1 cups
" Raw Tahini - 1 small jar
" Natural peanut butter - 1
" Hemp seeds - 11 TBSP
" Chia seeds - 1/2 cup
" Quinoa - 1/2 cup
" Garbonzo beans - 15 oz can
" Gluten free pasta - 1/2 lb
Others:
" Raw Apple Cider Vinegar - small
" Balsamic Vinegar - 1 small
" Extra virgin cold-pressed olive oil
" Hemp oil (optional)
" Coconut oil - small
" Coconut Water - 3 cups
" Coconut akes - 1/4 cup
" Young Coconut - 1
" Raw Honey (optional)
" Pure maple syrup - 1 TBSP
" Non-dairy milk - 2.5 cups
" Organic Dijon Mustard
" Organic Ketchup
" Garlic marinara pasta sauce - 1 jar
" Miso - 1 tsp
" Molasses - 1/8 cup
" Dill pickles - 1 small jar
" Vegannaise (or mayo) - 3 TBSP
" Daiya Cheese (optional)
" Diced tomatoes (optional)
" Coconut aminos or Tamari
" Vanilla powder or extract
" Sprouted grain buns (optional)
" Organic Tortilla chips - 1 bag
" Organic popcorn kernals
" Nori sheets (optional)
" Rice paper wraps - 4
" Goji Berries (optional)
" Raisins or Cranberries - 1 cup
" Cacao, cocoa or carob powder
" Organic Taco seasoning - 1 pack
" All purpose seasoning
" Mustard powder (optional)
" Ground Nutmeg
" Ground Tumeric
" Onion Powder
" Cinnamon
" Organic Taco Seasoning - 1 pack
" nutritional yeast - 2 TBSP
" Black pepper
" Sea salt or Herbamere
" Himalayan pink salt
Shopping List
NOTE: The shopping list is created
for those who plan to follow the
meal plan 100%. Dinner recipes
serve up to 4 people. If this is not
realistic for you, get what you can
and incorporate the recipes at your
own pace. You may already have
many of the dry ingredients, and
they can also be re-used for future
recipes as well.
www.groundednutrition.com
5
Day 1 Recipes
Breakfast
Raw Superfood Cereal
Ingredients:
2 TBSP chia seeds
2 TBSP hemp seeds
1/2 cup quinoa akes (or quick oats)
1/4 cup raisins or cranberries
1 apple, chopped
1/2-1 banana, chopped
1 teaspoon ground cinnamon
1.5 cups non-dairy milk
chopped walnuts and goji berries for
garnish (optional)
Directions: Combine all ingredients in a
bowl and toss to combine. Pour milk
over cereal and let soak for 15 min-
utes- 12 hours.
We make ours in a mason jar and let it sit
overnight in fridge then eat in the morn-
ing! - Serves 2
Morning Boost
Jumpstart Green Smoothie
Ingredients:
1 cup non-dairy milk
12 cup fresh squeezed OJ
2 peeled and frozen bananas
1 cup fresh or frozen strawberries
1 cup spinach/kale
1 medjool date, pitted
water
Directions: Blend and enjoy - Serves1-2
Lunch
Creamy Dill Cucumber Salad
Salad Ingredients:
1 long english cucumber, sliced thinly
sprigs of fresh dill
2 handful baby greens (optional)
Dressing Ingredients:
3 TBSP Olive or Hemp oil
2 TBSP fresh squeezed lemon juice
1 tsp raw apple cider vinegar
1/2 Tbsp pure maple syrup
3 TBSP hemp seeds
14 tsp Dijon mustard
1 TBSP raw tahini
sea salt and pepper to taste
2-6 TBSP water to thin (if too thick)
1 tsp dried dill or 5 sprigs fresh dill
(added after blending)
Directions: Blend all ingredients in a
blender or magic bullet let stand for 2
minutes. Mix dressing with salad. You
can marinate for up to one day (if not
using greens). This recipe also serves as
a great snack or side dish with dinner! -
Serves 1-2 as a lunch
www.groundednutrition.com
6
Day 1 Recipes
Afternoon Boost
Chocolate Energy Pudding
Ingredients:
1-2 peeled, frozen bananas
1-2 pitted medjool dates
1 tbsp cacao or cocoa or carob
1 tbsp natural, no sugar peanut but-
ter or other nut butter
1 cup coconut water
1 handful greens (spinach is nice)
Directions: Blend until smooth. Eat
with a spoon or through a thick straw.
Tastes best in a high speed blender :) -
Serves 1-2
Grounded Sloppy Joes
Ingredients:
1 cup uncooked green/ mixed lentils
2 cups water
1 TBSP olive oil
1 medium yellow onion, diced small
1tsp garlic powder or 1 large or 2
small cloves garlic, minced
generous pinch of salt
1 can diced tomatoes or 4 large fresh
tomatoes, chopped ne
1 TBSP pure maple syrup (optional)
1/2 tsp mustard powder (optional)
! cup organic ketchup
1/8 cup molasses
4 sprouted grain buns (optional for
serving)
Directions: Put the lentils in a small
pot and pour in 2 cups water. Cover
and bring to a boil. Once boiling, lower
heat and simmer for about 20 minutes,
until lentils are soft. Drain if needed.
About 10 minutes before the lentils are
done boiling, preheat a pot over me-
dium heat. Saut the onion in the oil for
about 7 minutes, until softened. Add
the garlic and saut a minute more.
Add the cooked lentils and the rest of
the ingredients to the pot. Cook for
about 10-15 more minutes. Let it sit for
5-10 mins to let avors meld together.
Serve on sprouted grain buns with a
large green salad on the side! - Serves 4
Dressing for Salad: Balsamic Dressing
Ingredients:
3 TBSP balsamic vinegar
4 TBSP extra virgin olive oil
# tsp minced garlic
1 TBSP maple syrup
1 TBSP hemp seeds
Season with sea salt and pepper
Directions: Blend ingredients until
smooth - Serves 2-4
www.groundednutrition.com
7
Day 2 Recipes
Breakfast
Mango Burst Smoothie
Ingredients:
2 ripe spotted bananas
2 cups water/ coconut water
1 cup frozen mango
1/2 cup frozen/fresh raspberries
1 cup spinach (optional)
1 cup red leaf lettuce
1 apple (if you have high speed
blender, if not, omit if you want a
smooth smoothie ;))
Directions: Blend ingredients in
blender and drink.
Serves 1-2
Morning Boost
Cha- Cha Chia Seed Pudding
Ingredients:
1/4 cup Chia seeds
1/4 cup dried coconut, shredded &
unsweetened (optional)
1.5 cup non-dairy milk
2 TBSP sweetener of choice - raw
honey or maple syrup
1 heaping TBSP raw cacao powder/
carob (optional)
14- 1 tsp vanilla bean powder or ex-
tract
1/8 teaspoon cinnamon
Directions: Add ingredients into a wide
mouth jar. Shake until well incorpo-
rated. Place pudding in the refrigerator
for at least 10 minutes. It will store for
a few days in the refrigerator. Serve
cold or at room temperature. Serves 2-3
Lunch
Thai Wrap and Roll
Ingredients:
2 Nori seaweed sheets (optional)
4 Rice paper wraps
Choice of Vegetables/fruits/herbs:
Alfalfa or Deli or Sunower Sprouts
Avocado, sliced
Red bell pepper, sliced
Cucumber, cut into match sticks
Carrots, shredded
Beets, shredded
Dill
Cilantro
www.groundednutrition.com
8
Day 2 Recipes
Bon Bon Sauce:
Ingredients:
1/4 cup Tahini
1 TBSP Ginger, grated
1 TBSP Lemon Juice
1 TBSP Maple Syrup
1 TBSP Tamari
1/2 Small clove crushed garlic
water to blend
Directions:
Combine all of the ingredients in a
blender and puree until smooth.
Assembly:
1. Prepare veggies and bon bon sauce.
2. Rinse rice paper wraps under warm
water for about 6-10 seconds. Lay
out 2 wraps overlapping each other.
It should look like a gure 8.
3. Lay nori sheet over the rice paper
wraps.
4. Spread some bon bon sauce onto
the nori.
5. Layer veggies onto nori.
6. Add a little more bon bon sauce on
top if you wish
7. Roll the wrap up. It is best to take
the bottom of the rice paper and pull
over the heap of veggies. From there
roll up to the top of the rice paper.
8. Cut in half and eat
Serves 1-2
CLICK HERE to learn how to make these
wraps in my video tutorial.
Afternoon Boost
Cinnamon Cake Balls
Ingredients:
1 cup raw walnuts/ pecans
1/2 cup raisins
10 pitted dates
1 TBSP cinnamon
1/4 tsp ground nutmeg
pinch of sea salt
Directions: In a food processor tted
with its S-blade, process the walnuts
until coarsely chopped. Add the remain-
der of the ingredients and process until
it sticks together. It should still have
some texture. If your dates are dry, you
may need to add more water. Remove
1 tbsp of dough and roll into a ball.
Continue with the rest of the dough. Re-
frigerate before eating.
Makes 18 Balls - They freeze well
www.groundednutrition.com
9
Day 2 Recipes
Dinner
Tex Mex Taco Salad
Ingredients:
1 cup crushed organic tortilla chips
1 head chopped romaine lettuce
1 chopped red pepper - divided
1/2 of an organic onion
5 mushrooms chopped
1 cup shredded carrots (optional)
1 cup frozen/fresh organic corn
Mixed Bean sprouts
2 1/2 tsp organic taco seasoning or
homemade seasoning
Directions: Crush the chips in the bot-
tom of the bowl and top with shredded
lettuce. Lightly saut 1/2 red pepper,
onion, mushrooms and corn with taco
seasoning.
Add cooked veggies to salad and top
with more raw veggies.
Dressing Ingredients:
2 TBSP raw apple cider vinegar
4 TBSP extra virgin olive oil
1 TBSP balsamic vinegar
1 1/2 tsp taco spice + dash sea salt
2 TBSP hemp seeds - don't omit, it
gives it the creamy texture
1 tsp dijon mustard
1 TBSP pure maple syrup
Directions: Blend above ingredients in
a magic bullet type blender until
smooth. Pour over salad and enjoy.
Very hearty, this is a meal all in it self.
- Serves 4
www.groundednutrition.com
10
Day 3 Recipes
Breakfast
Apple Pie Parfait
Apple Pie Ingredients:
2 apples, chopped
squeeze of lemon
dash of cinnamon
Caramel Sauce Ingredients:
6-8 dates, pitted
1/3 cup warm water
1/2 tsp vanilla powder or extract
1/2 tsp cinnamon
Maple Cream Ingredients:
1/2 cup cashews, soaked for 30 mins
2 TBSP maple syrup
1/2 lemon, juiced
ne pinch of sea salt
Directions: Wash and chop apples.
Place apples in a bowl and sprinkle
with lemon juice and cinnamon. Com-
bine and set aside. In a blender add
caramel sauce ingredients. Blend until
smooth. Add more water if needed to
thin. Put caramel in a bowl and set
aside. Add Maple Cream ingredients to
a blender and blend until smooth. In a
glass dish or wide mouth mason jar
add a layer of apples onto the bottom.
Next add a layer or caramel then more
apples and add a layer of maple cream
on top of the apples. Layer alternating
ingredients until jar is full. Top with Ma-
ple Cream and a sprinkle of cinnamon.
Eat and store any left overs in fridge
for later.
Morning Boost
Anti- Inammatory Smoothie
Ingredients:
Water and esh from one coconut
1 cup ltered water, if needed
1 cup frozen pineapple
1/2 tsp fresh or ground turmeric
1/2 cup frozen mango
2 TBSP soaked chia seeds (soak 3
TBSP chia in 500ml glass jar of water
overnight. Use as needed. Keeps for
5-7 days)
Directions: Blend in high speed
blender until smooth and creamy.
*Takes about 1 minute.
Lunch
Chickpea Salad Lettuce Wrap
Ingredients:
1 15 oz can chickpeas, drained and
rinsed or 1 1/2 cups cooked chick-
peas
1 stalk celery, chopped ne
1 organic dill pickle, diced
www.groundednutrition.com
11
Day 3 Recipes
12 tsp onion akes/powder
2 tsp nutritional yeast
3 TBSP Vegenaise soy free mayo
Pepper to taste
Directions:
In a mixing bowl mash chickpeas with
a potato masher. Add in rest of ingredi-
ents and mix until well combined.
Serve on romaine lettuce or your favor-
ite bread. Can also be made in a food
processor.
Afternoon Boost:
Fresh Fruit
Ingredients:
1-2 ripe spotted bananas
1 apples
1 pint fresh raspberries
Directions: Wash, chop, place in bowl
and eat.
Dinner
Lazy Sweet Potato Casserole
Ingredients:
3 small yams, baked, peeled and
mashed or peeled, boiled and mashed
1/2 lb package gluten free noodles
1 1/2 jars of organic low sodium gar-
lic marinara sauce
1/2 large onion
100g package of Mushrooms
2 stalks celery, sliced
3/4 cup frozen corn/peas
1 clove of fresh garlic
1 pint cherry tomatoes (optional)
1/2 cup daiya cheese (optional)
Directions: Turn oven to 400F. Wrap un-
peeled yams in tin foil and bake for 30-
40 minutes until and knife pokes
through them.
Cool and peel off skin of the yam by
rubbing your hands over it. Mash yams
in a bowl and set aside. Saut onions,
celery and garlic in a frying pan with a
little bit of water/veggie broth. Add
mushrooms, broccoli corn/peas and
tomatoes. Cook Pasta according to
package directions. Combine drained
pasta with mashed yams and cooked
veggies. Pour jar of marinara over
pasta and veggies. Prepare a 9X11
inch casserole dish by lightly coating it
with some oil. Evenly spread pasta and
veggie mixture in casserole dish. Place
chopped tomatoes and daiya cheese
on top and bake at 400F for 20 min-
utes. Let the cooked casserole stand
for 10 minutes to meld avors before
serving.
Caesar Salad
Salad Ingredients:
1 head romaine lettuce, chopped
coarsely
1/4 cup, soaked and chopped al-
monds (optional)
www.groundednutrition.com
12
Day 3 Recipes
Cashew Parmesan Cheese:
1/2 cup cashews or sunower seeds
1 clove of garlic
1/2-1 tsp Himalayan Pink Salt
Directions: Add all ingredients to your
food processor and pulse/chop to a
ne 'parmesan' powder. This stuff is so
amazingly good, so make sure to add
it to the salad!
Caesar Dressing Ingredients:
1/4 cup organic cold pressed olive oil
or hemp seed oil
2 tbsp. of apple cider vinegar/lemon
juice
3 tbsp. of hemp seeds
1 fresh clove of garlic
1 tsp. of miso (use chick pea miso if
available)
2 TBSP nutritional yeast
Salt and pepper to taste
Directions: Blend Dressing ingredients
together in blender (I use a magic bul-
let). Toss with salad, top with parme-
san and enjoy with left over chili :).
After Dinner Snack
Non GMO Stove Top Popcorn
Ingredients:
3 TBSP coconut oil (high heat oil
dont use olive oil)
12 cup organic popcorn kernels
Ad ons once popped:
12 tsp sea salt
Nutritional Yeast
Cacao Powder
Garlic Powder and Cayenne and
Coconut Sugar and Sea Salt
Butter or Coconut oil and Sea Salt
Directions: In a large, deep stainless
steel pot, heat oil and add 3 popcorn
kernels and cover with the lid.
Once you hear that the kernels have
popped, add in the rest of the kernels.
Cover with lid, remove from heat and
count 30 seconds (so all the kernels
heat up at the same time and pop to-
gether) Return to heat. The kernels
should soon start popping. Gently
shake the saucepan so the un-popped
kernels fall to the bottom. Keep the lid
slightly ajar so the kernels are crispy.
Once the popping slows down to one
every few seconds, remove from heat
and quickly transfer the popcorn to a
bowl. Add toppings of choice.
2-4 Servings
www.groundednutrition.com