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    Home » Lifestyle » 21 Day Cleanse Meal Plan & Shopping List

    21 Day Cleanse Meal Plan & Shopping List

    Published: Dec 30, 2014 · Modified: Mar 1, 2021 by Andrea Howe · This post may contain affiliate links.

    191 shares
    21 Day Cleanse meal plan week 1 pinterest image

    21 day cleanse meal plan week 1 pinterest image

    The meal plan for this cleanse looks a lot different than last time, primarily because it’s a whole new season. When I went through this in late Summer, the focus was on grilled fishes and chicken, and lots and lots of salads. This time though, we are in the midst of Winter, and our diet should somewhat reflect the cold season, and the fruits and vegetables grown within this season. Eating with the seasons is not only cheaper and easier, but it’s better for you too (in-season vegetables and fruits are shown to pack a more nutrient dense punch), so you’ll find this meal plan filled with lots of warming and comforting soups, and plenty of winter vegetables and fruits. Of course there’s the occasional warm weather fruit thrown in, like mango, but I’ve noted what you should and probably will have to buy frozen.

    Keep in mind that this meal plan is extensive, for the sole purpose of providing you with lots of ideas that could easily last you the whole three weeks. This specific meal plan is a lot of cooking for one week, so please keep in mind I’m not suggesting you have to or should cook this much; it truly is to provide you with ideas. The last time I was on the cleanse I ate lots of leftovers and made the same thing for a few days in a row, like the very same green juice or in the afternoon when I didn’t want to clean a juicer or a blender, I drank plain almond milk with an Aloha pack. So tailor this for your needs and wants and capability in terms of cooking. Also, these dinner recipes should easily feed a family of 4, so again, adjust accordingly if you have a larger or smaller family.

    Lastly, I tried to tailor the meal plan with recipe ideas that used the same ingredients in numerous places, so there was less waste, and to try and condense the grocery and ingredient list. If you hate pumpkin or butternut squash for instance, there’s a lot of it on here, so feel free to get other ideas in the link I provided below, or on my Pinterest board. When you take a look at the grocery list, you’ll note that I’ve added EVERYTHING you may need for these recipes, including all the spices and oils, assuming you were starting with an empty kitchen. Since that’s likely not the case, don’t fret when you see the long list, just cross out what you already have on hand. I think that’s pretty much it. Let me know if you have any questions. I’ll try to provide some more ideas throughout the 21 day period, but this should definitely get you started strong. Good luck!

    Simple Green Juice Apple & 1-2 tbsp almond butter Braised Lentils & Vegetables Almond & Date Smoothie 1 Pot Chicken Stew
    Turmeric Beet Juice Roasted Chickpeas Rainbow Salad in a Jar Chai Gingerbread Shake Vegan Coconut Red Curry over brown rice
    Carrot Beet Juice Handful of raw almonds & a pear Leftover Vegan Coconut Curry over brown rice Spiced Almond Milk, sub coconut nectar for maple syrup Roasted Chicken with Grapes & Olives, sub chicken broth in place of wine
    Red Grape Cooler No Bake Lemon Macaroons, sub coconut nectar or date paste for maple syrup Chicken Burgers, Thai Style with steamed veggies or garden salad Thanksgiving In Your Mouth Shake Pan Steamed Chicken & Broccoli
    Simple Green Juice Kale Chips Harvest Carrot Quinoa Salad Cranberry Pumpkin Smoothie Chicken Stew with Butternut Squash & Kale
    Carrot Beet Juice Apple & 1-2 tbsp of almond butter Slow Cooker Creamy Pumpkin Soup Tropical Turmeric Cleanser Butter Nut Squash Noodles & Baked Salmon, sub coconut nectar for maple syrup
    Turmeric Beet Juice Handful of walnuts & pear Crockpot Whole Chicken with steamed veggies Coconut water & Good Greens Aloha pack Leftover Roast Chicken Soup with Roasted Veggies

    Download a printable copy of the 21 Day Cleanse Meal Plan.

    Download a printable copy of the 21 Day Cleanse Shopping List.

    Additional cleanse-friendly recipes.

    The Whole 21 Days

    Just getting started? Learn more about my 21 Day Cleanse here.

    Done with Week 1? Move on to Week 2 of the 21 Day Cleanse here.

    Ready for the last week? Find Week 3 of the 21 Day Cleanse here.

    « Restart in 2015 With a 21 Day Cleanse
    21 Day Cleanse Update »

    About Andrea Howe

    Andrea Howe is the recipe developer and photographer of Howe We Live. She is also a seasoned home cook of over 20 years, for her family of 5. Andrea has spent over 10 years in the food industry, writing for various publications including Babble and Disney. Her work has appeared in Real Simple, Taste of Home, Yahoo, Buzzfeed and ABC News.

    Reader Interactions

    Comments

    1. Angela says

      June 27, 2020 at 2:39 am

      This is extremely helpful! Is it possible to get a copy of the summer cleanse?

      Reply
    2. Fitoru says

      February 25, 2020 at 6:11 pm

      This is a wonderful 21 day cleanse meal plan, nice content, good read and informative. Learn a lot of stuff today.

      Reply
    3. Megan says

      January 05, 2015 at 10:19 am

      WOW! You have done a ton of work on this! We’re starting late BUT doing it!!

      Thanks!!

      Megan

      Reply
    4. Candice says

      January 01, 2015 at 8:47 pm

      I adore both your instagrams & hope to one day be able to make the amazing changes you have made. The 21 day celense is something I would love to try. Do you have the receipts for your meal plan?

      Thanks!
      Xx
      Candice

      Reply
    5. Jennifer says

      January 01, 2015 at 4:34 pm

      I cannot even remember how I found your Instagram early last year. I feel so lucky to have discovered such an authentic person in the world of social media and blogs. I have learned so many different things from you and the community you have formed. Thank you so very much for all the hard work you put in to help us all lead healthier lives. Don’t let the people that pick at you get you down – most of your readers prefer real people and real journeys over unrealistic perfection. Have an awesome 2015!!

      Reply
    6. Venice says

      December 30, 2014 at 3:54 pm

      this is great! I’ve done this cleanse once before..not perfectly because I have trouble organizing meals and stuff myself. THANK YOU for taking the time to put this all together. I’m excited to start this cleanse in 2015. I need a jumpstart back into healthy eating 🙂

      Reply

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    Welcome to Howe We Live. I’m Andrea, a passionate home cook and mother of 3. I’ve been cooking and writing about healthy eating for almost a decade, and my number one goal here is to help you develop the tools needed to throw together a great meal at home that is both delicious, and healthy-ish. All eaters are welcome here! Read More

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