Rich & Kitch’s Clean Eating Cleanse

Rich & Kitch are all about eating healthy & well-balanced meals! However, it can be easy to fall off track with healthy eating after a holiday, vacation, or long weekend of overindulging in foods your body is not used to eating. This leaves you feeling sluggish & unlike yourself, so sometimes it is helpful to kick your diet into high gear with a healthy eating reset! We don’t believe in juice cleanses, crash dieting, etc. because they don’t set you up for sustainable results. Therefore, we came up with a clean eating cleanse that is pretty easy to follow! We’ve followed this clean eating cleanse a few times & have always gotten results. The first time we tried it was for 3 days over the Memorial Day Weekend before our wedding. We both ended up losing a couple of pounds, which was extremely helpful before traveling to Cabo San Lucas, Mexico, for our destination wedding!

Rich & Kitch are all about eating healthy & well-balanced meals! However, it can be easy to fall off track with healthy eating, so sometimes it is helpful to kick your diet into high gear. We came up with a clean eating cleanse that is easy to follow, & we've always gotten results. Check it out!

Sometimes, we choose to follow this clean eating cleanse for one day, and most recently tried it for 6 days, but this meal plan can easily be modified to fit your diet goals. However, we think 3 days is the best amount of time to follow this meal plan! Not only does our clean eating cleanse help you lose weight, but it makes you feel great, too. Eating a lot of processed foods can make your brain feel foggy and make you feel more tired than usual, so this diet helps clear up those symptoms.

We’re excited to share the Rich & Kitch clean eating cleanse with you, but we cannot take total credit for coming up with these guidelines on our own. We have loosely followed 21-day fix nutrition guidelines for years and found the 3-day quick fix resource online by searching "3-day quick fix" on the internet. This clean eating cleanse is centered around high protein, lots of vegetables, and a few clean carbs, as well as low fat, low sugar, and low salt. However, the original 3-day quick fix was too restrictive for us, so we modified it to make it easier to stick to. Portion control is key for any diet, and these containers make measuring the food super easy!

Rich & Kitch are all about eating healthy & well-balanced meals! However, it can be easy to fall off track with healthy eating, so sometimes it is helpful to kick your diet into high gear. We came up with a clean eating cleanse that is easy to follow, & we've always gotten results. Check it out!

An overview of the clean eating cleanse is below, & when following this diet, make sure you drink a gallon of water each day, too!


PRE-WORKOUT & POST-WORKOUT

Personally, we both prefer to eat a little something before we workout. 1st Phorm has a very clean assimilation protein called Level-1, so Kelsey will add ½ scoop of protein powder & Richie will add 1 full scoop of protein powder to cold brew coffee before we workout. 1st Phorm's Level-1 comes in AMAZING flavors, so adding this protein powder to coffee also helps you eliminate cream and/or sugar from your coffee. You can read more about this amazing protein powder here!

After we workout, we still want to prioritize our muscle recovery, so we take 1st Phorm’s Post-Workout Stack. You can read more about the benefits of this post-workout supplement here!


If you don’t workout, there is no need to take the post-workout stack. However, you should jumpstart your day with some sort of protein, so if you don't have Level-1 or another protein powder on hand, my other go-to is half of a pure protein bar & 2 scoops of amino energy! These additions to kick start your morning might not be the most “clean” but we also wanted to be able to enjoy some of our favorite things while doing this clean eating cleanse. Therefore, pre-workout & post-workout foods were a must for us!


Swipe through the photos below to see estimated marcos for Kelsey's servings (1/2 scoop Level-1 + coffee, 3/4 scoop Phormula-1 + 1/4 scoop Ignition, & 1/2 protein bar + amino energy) and Richie's servings (1 scoop Level-1 + coffee, and 1 scoop Phormula-1 + 1/2 scoop Ignition). These were calculated using the app from my fitbit.


MEAL ONE: EGGS & OATMEAL

Serving Size for Women:

  • 2 eggs

  • ½ cup steel cut oats

Serving Size for Men:

  • 4 eggs

  • 1 cup steel cut oats

Meal Prep:

Notes:

  • I add Cholula hot sauce to eggs always (this type of hot sauce doesn't have any calories, which makes it great for the cleanse. However, try to limit your amount since it does have sodium).

  • I'm not a huge fan of oatmeal, and I like foods that are sweet & salty, so I mix cinnamon into the mix, too!

Swipe through the photos below to see estimated macros for women & men calculated using the fitbit app.


MEAL TWO: CHICKEN & SWEET POTATO

Serving Size for Women:

  • ¾ cup chicken

  • ½ cup baked sweet potato

Serving Size for Men:

  • ¾ cup chicken (at least)

  • 1 cup baked sweet potato

Meal Prep for Chicken:

If you are only doing this clean eating cleanse for a day or two, we recommend buying a rotisserie chicken since it has more flavor & is less work to meal prep (we buy rotisserie chicken from Costco since it is super cheap). You can also make skinless, boneless, chicken breast tenderloins in your crockpot with the following seasonings & cook it on low for 6 hours:

  • Pepper

  • Paprika

  • Onion Power

  • Garlic Powder

  • Chicken Broth

Meal Prep for Sweet Potatoes:

  • Bake sweet potatoes in the oven @ 450 degrees for about an hour and a half (depending on your oven)

  • Let them cool then peel off the skin

Notes:

  • Add a little bit of sugar-free BBQ sauce for extra flavor if needed, but try not to include this if you are trying to get better results.

Swipe through the photos below to see estimated macros for women & men calculated using the fitbit app.


MEAL THREE: TILAPIA & CHIMICHURRI SAUCE

Serving Size for Women:

  • 1 piece of tilapia

  • ½ cup chimichurri sauce

Serving Size for Men:

  • 2 pieces of tilapia

  • ½ cup chimichurri sauce

Meal Prep for Tilapia:

Want our chimichurri sauce recipe? Share your email below to be directed to download it!

Notes:

  • The chimichurri sauce is a game changer for this meal! There is nothing worse than eating plain vegetables & plain fish, so this sauce helps you get your veggies in & makes the fish taste way better!

Swipe through the photos below to see estimated macros for women & men calculated using the fitbit app.


MEAL FOUR: CHICKEN & CAULIFLOWER RICE

Serving Size for Women:

  • ¾ cup chicken

  • 1 cup cauliflower rice

Serving Size for Men:

  • ¾ cup chicken

  • 1 cup cauliflower rice

Meal Prep for Chicken:

Use skinless, boneless, chicken breast tenderloins & we recommend adding Cholula hot sauce & prepping the chicken in one of the following ways:


In Crockpot:

  • Add chicken, about 1 cup of chicken broth, & desired amount of hot sauce to the crockpot & cook on low for 6 hours

Marinade in hot sauce then prepare in one of the following ways:

  • Make on your grill

  • Make in your instant pot on the chicken setting with about a cup of chicken broth

Meal Prep for Cauliflower Rice:

  • Buy freezer bags & make them in the microwave! When shopping for cauliflower rice, make sure you read the ingredient list before buying. Most have cauliflower only, but some brands have additional ingredients, so make sure you buy it with cauliflower only!

Notes:

  • Add additional hot sauce if needed (can you tell I love hot sauce or what?!)

Swipe through the photos below to see estimated macros calculated using the fitbit app. We eat the same amount for this meal, but if there is any extra, we add it to Richie's bowl.


MEAL FIVE: GROUND TURKEY & BELL PEPPERS

Serving Size for Women:

  • ¾ cup ground turkey

  • 1 cup bell peppers

Serving Size for Men:

  • ¾ cup ground turkey

  • 1 cup bell peppers

Meal Prep for Ground Turkey:

Meal Prep for Bell Peppers:

  • Chop bell peppers

  • Make in your oven at 450 degrees and bake for about 20 minutes

Notes:

  • This is our favorite, so we recommend saving the best for last!

Swipe through the photos below to see estimated macros calculated using the fitbit app. We eat the same amount for this meal, but if there is any extra, we add it to Richie's bowl.


AFTER DINNER DRINKS

  • Opti-greens with ½ lemon

Since you are not eating fruits, and you're only eating a certain amount of vegetables, it is extremely important to add a supplement to make up for what you are omitting from your diet. You can read about the benefits of 1st Phorm's Opti-greens here.

We have La Croix soda water with freshly squeezed lime as an after dinner mocktail, too!


FINAL NOTES

  • Space each meal out every 2-3 hours.

  • If you need caffeine, have plain coffee/espresso, tea, or amino energy.

  • If need a snack, have some sugar-free Jell-O.

  • If you really need a snack, have half a protein bar, a piece of fruit, or a handful of nuts.

  • If you don't like a type of protein or vegetable, feel free to swap it out.

  • If you can’t eat all of the meals, skip it and freeze the leftovers for another time so you are not wasting food.

  • Do your normal workouts!

  • Don’t forget to drink a gallon of water each day!

If you are looking for other ideas on how to modify this clean eating cleanse, check out this blog post. And if you are interested in following 21-day fix nutrition guidelines after this clean eating cleanse, here is an example of what we eat in a day!


WHAT’S NEXT?

After completing Rich & Kitch’s clean eating cleanse, please continue to eat healthy! As with any diet, your body type, discipline following it, etc. will all lead to different results. Diets are so customizable, and we’ve found that this one works for us, so we wanted to share it! If you have any health issues, please consult your doctor before trying this clean eating cleanse. While this isn’t the most extreme diet out there, please be safe & listen to your body if you decide to try this!


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Rich & Kitch are all about eating healthy & well-balanced meals! However, it can be easy to fall off track with healthy eating, so sometimes it is helpful to kick your diet into high gear. We came up with a clean eating cleanse that is easy to follow, & we've always gotten results. Check it out!








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