2 Day Clean Eating Challenge
What’s the 2 Day Clean Eating Challenge?
Clean eating challenge involves eating whole foods that are nutrient dense and that nourish your body’s most important organs such as the kidneys, the colon and the liver so that they can do a better job in detoxifying toxins from your body naturally.
What will be provided to you in this challenge?
- A thorough meal plan (from breakfast to dinner)
- Grocery list (items allowed and not allowed in this program)
- List of best practices
- Support from Swasthliving founder Kshiti Mehta
What will my meal plan include?
The meal plan includes 5 sample meals for each day (breakfast, lunch, dinner, and snacks examples).
What are whole foods?
Foods that are close to its natural form that are high in nutrients and are less processed. Wholefoods comprise of fruits, vegetables, whole grains, legumes, nuts, and seeds that are high in fiber, protein, healthy fats, and micro nutrients.
Is it time consuming to eat clean every day?
No eating right does not take more time, it only requires a little planning and practice. When you crave for sugar, reach out for some fresh strawberries or bananas. A quick assembled salad or a blended smoothie in the morning takes only fraction of your time.
Does clean eating mean you are on a diet?
No, it’s not a “diet” where you count calories or cut on carbs. It’s about getting into the habit of eating minimally processed and more natural forms of foods without worrying about the calorie intakes.
Will I lose weight by end of the 2 DAY CHALLENGE?
No, the idea behind this challenge is to train your brain to make healthier choices which will eventually result into a healthy and sustainable weight loss. Making healthier choices require practice and awareness. The Swasthliving 2 day clean eating challenge provides you the opportunity and know how to embark on a healthy living journey.
What if the ingredients of a meal plan are not available?
Don’t worry, the meal plan includes alternatives and options for you to mix and match. You can also reach out to us if you have further queries on the alternatives provided in the meal plan.
To access this challenge please login or create an account
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Swasthliving Testimonials
Ok lovely ladies before we begin our challenge let me give you some background about clean eating. Clean eating involves eating whole foods that are nutrient dense and that nourish your body’s most important organs such as the kidneys, the colon and the liver so that they can do a better job in detoxifying toxins from your body naturally. Cleansing is not about losing weight quickly, instead think of it as a sustainable approach to a healthier lifestyle.
This is a private group exclusively created to support those participating in this challenge. Let’s keep this a “NO JUDGEMENT ZONE” and strive to finish this challenge with all honesty and integrity!
One Group, One Goal!
Following items will be provided to you:
1. A thorough meal plan (from breakfast to dinner)
2. Grocery list (items allowed and not allowed in this program)
3. A generic work out plan
4. Group support.
*This content does not substitute any professional medical advice so please consult your physician in case you are already under going any medical treatment or have any sort of medical condition that could be affected with this change in your meal plan. Please follow this program at your own discretion.
Best Practices:
1. Meet your water consumption quota as suggested below.
2. Do not eat anything after 7:30pm.
3. Avoid salt as much as possible; instead season your meals with pepper, lemon juice and other spices.
4. Avoid refined sugar, milk products, processed and store bought food.
5. Do not skip your own workout routine or finish the routine provided in this challenge.
6. Get plenty of sleep
| Items | Allowed | Not Allowed |
| Protein | Lentils, legumes, split peas | Soybean products |
| Whole Grains (gluten-free) | Brown rice, quinoa, millet, tapioca, buckwheat | Oats, couscous, barley, wheat, bran, white rice and anything that’s white |
| Nuts and seeds (raw) | Walnut, pecans, cashews, almonds, sesame | Peanut |
| Fruits | Apple, all sorts of berries, all sorts of melons, lemons, coconut, cherries, pears, peach, guava, pomegranates, pineapple, papayas, figs, cantaloupe, kiwi, | Prefer what’s not in the allowed list. |
| Vegetables | Cabbage, spinach, avocado, baby greens, beets, broccoli, carrot, cauliflower, celery, green beans, green peas, collard greens, cucumber, kale, leeks, lettuce, mushrooms, okra, onion, radish, arugula, sweet potato, turnips, watercress, zucchini | Prefer what’s not in the allowed list. |
| Oil | Olive oil, coconut, sesame | Processed oil, butter, store bought salad dressing, ghee |
| Condiments | Home-made honey-lemon vinaigrette, all herbs and spices, garlic, ginger. | All processed condiments: ketchup, mayo, chutney, pickle, chocolate. |
| Sweetener | Honey (small portion) | Refined sugar, brown sugar. |
| Beverage | Fresh veggie juice, herbal/green tea (decaf) and WATER! | Store bought juice, soda, aerated drinks, coffee, regular tea, other soft drinks, alcohol. |
| Dairy products | Yogurt, milk substitutes like coconut milk, almond milk, rice milk. | Soya products, paneer, creamers, any other kind of milk, cheese |
2 DAYS SAMPLE MEAL PLAN
All day beverage: Your daily intake of water should be at least 2.7 liters/ 91 oz. Take frequent sips over the entire day. It could be in the form of herbal tea, green tea, ginger lemon tea, ginger honey tea, lemon water, luke warm water or simply water. Tip: carry a bottle of water with you.
Breakfast (7:00am):
Fruit smoothie with prunes
OR
A bowl of mixed fruits with yogurt
Snack (anytime during 9-11 am):
Fruits, veggies, nuts, non-dairy milk, fresh juices or any other whole foods that are allowed in the grocery list
Lunch (12 pm):
Mung daal khichari with brown rice (cooked in less than 1 TBS of oil). Feel free to add vegetables as per your taste
OR
Steamed vegetables and brown rice/quinoa with home-made vinaigrette
OR
Sautéed vegetables with brown rice and spinach soup
Snack (anytime during 3-6 pm):
Fruits, veggies, nuts, non-dairy milk, fresh juices or any other whole foods that are allowed in the grocery list
Dinner (7:00 pm):
Bowl of fruits, Bowl of stir fry vegetables and half baked sweet potato
OR
Bowl of fruits, Daal/lentil soup and half-baked sweet potato
OR
Bowl of fruits, spinach or mixed vegetable soup and half-baked sweet potato
