Week 1 Meal Plan

One of the greatest things about THE WELL Cleanse is its adaptability — as long as you stay within the eating guidelines, you can create your own meals in whatever way works best for you. That said, it's sometimes hard to know where to start, so we created this mini-guide to get you in the swing of things.

A few notes:

• Every day you're on THE WELL Cleanse you'll have a breakfast shake or smoothie using our Clean Green Protein. For flavor combos and inspiration, go here.
• If you are vegetarian, feel free to swap animal proteins with another food of your choice, or simply remove it from the recipe. For additional Cleanse recipes, go here.
• Feel free to swap any of the meals or snacks below using our Cleanse-approved lunch and dinner recipes or snack list.

DAY 1

• Upon waking, drink a tall glass of water.
• BREAKFAST: Blueberry Vanilla Almond Smoothie
• LUNCH: Salmon Salad over mixed greens
• SNACK: 1/2 of an avocado with sea salt (optional)
• DINNER: Deconstructed Egg Roll (Recipe makes two servings; save the second one for tomorrow's lunch)
• Herbal tea or bone broth (optional)

DAY 2

• Upon waking, drink a tall glass of water.
• BREAKFAST: Coconut Strawberry Smoothie
• LUNCH: Deconstructed Egg Roll
• SNACK: Sliced cucumber with guacamole (optional)
• DINNER: Crispy Salmon with Cauliflower Fried Rice (Recipe makes two servings; save the second one for tomorrow's lunch)
• Herbal tea or bone broth (optional)

DAY 3

• Upon waking, drink a tall glass of water.
• BREAKFAST: Green Almond Smoothie
• LUNCH: Crispy Salmon with Cauliflower Fried Rice
• SNACK: Sliced apple with almond butter (optional)
• DINNER: Chicken Marbella with steamed Swiss chard (Recipe makes two servings; save the second one for tomorrow's lunch)
• Herbal tea or bone broth (optional)

DAY 4

• Upon waking, drink a tall glass of water.
• BREAKFAST: Blueberry Vanilla Almond Smoothie
• LUNCH: Chicken Marbella with steamed Swiss chard
• SNACK: Sliced cucumber with guacamole (optional)
• DINNER: Shrimp Veggie Stir-Fry (Recipe makes two servings; save the second one for tomorrow's lunch)
• Herbal tea or bone broth (optional)

DAY 5

• Upon waking, drink a tall glass of water.
• BREAKFAST: Coconut Strawberry Smoothie
• LUNCH: Shrimp Veggie Stir-Fry
• SNACK: Handful of nuts (optional)
• DINNER: Roasted Cod with Coconut Cauliflower Rice (Recipe makes two servings; save the second one for tomorrow's lunch)
• Herbal tea or bone broth (optional)

DAY 6

• Upon waking, drink a tall glass of water.
• BREAKFAST: Green Almond Smoothie
• LUNCH: Roasted Cod with Coconut Cauliflower Rice
• SNACK: Handful of coconut chips (optional)
• DINNER: Butternut Squash Soup (Recipe makes 5-6 servings; save one serving for tomorrow's lunch)
• Herbal tea or bone broth (optional)

DAY 7

• Upon waking, drink a tall glass of water.
• BREAKFAST: Blueberry Vanilla Almond Smoothie
• LUNCH: Butternut Squash Soup
• SNACK: Handful of nuts (optional)
• DINNER: Avocado Chicken Salad
• Herbal tea or bone broth (optional)

Week 1 Shopping List:

You may have some of these items in your pantry and fridge already. If so, cross them off your list! When possible, we encourage you to choose fruits and veggies that are organic, and animal proteins that are grass-fed, pasture raised and/or wild caught. Use the Clean15 list to identify non-organic produce that is ok to purchase.

PANTRY STAPLES

• Bone Broth
• Oregano
• Basil
• Ground turmeric
• Ground ginger
• Ground cinnamon
• Ground coriander
• Ground cumin
• Coconut Aminos
• Onion powder
• Garlic powder
• Sea Salt
• Cultured ghee
• Unsweetened almond butter
• Chia seeds
• Organic almonds (or other nuts of your choice)
• Olive oil
• Organic herbal tea (decaf)
• Unsweetened coconut chips (optional)

PROTEINS

• 2 eggs
• 1 pound pasture-raised boneless, skinless chicken thighs
• 1 pound pasture-raised chicken breast
• 1/2 pound wild shrimp
• 1 pound wild salmon
• 1 pound wild cod
• 1/2-1 pound grass-fed ground beef
• 1 can wild salmon

PRODUCE

• Fresh cilantro (1 bunch)
• Fresh basil (1 bunch)
• Fresh ginger
• 2 bulbs of garlic
• Spinach (3-4 packages)
• 4 avocados
• 8 lemons
• 4 limes
• 4 sweet potatoes
• Capers
• Green olives, pitted
• Swiss chard (1 bunch)
• Broccoli (1 small head)
• 3 heads of cauliflower or 3 bags cauliflower rice
• 1 bunch scallions/green onions
• 4 yellow onions
• 3 Shiitake mushrooms
• 3 carrots
• 1 butternut squash
• 1 head green cabbage
• 1 small head red cabbage
• Fresh berries — either blueberries, blackberries or strawberries
• Frozen blueberries
• Frozen strawberries
• 1 cucumber
• Mixed greens
• 1 apple
• Green peas

OTHER ITEMS

• Fish sauce
• 6 cans coconut milk, full-fat

Week 1 Recipes:

Avocado Chicken Salad

Adapted from Real Plans
Serves 2 

Ingredients:

• 1 pound chicken breast
• 1 tbsp olive oil
• 1 large avocado
• 1 green onion
• 1/4 bunch cilantro
• Juice from 1/2 lime
• 1/4 tsp garlic powder
• 1/2 tsp coarse sea salt, plus more to taste
• 4 handfuls of mixed greens

Directions:

• In a skillet over medium-high heat, sauté chicken in olive oil until browned on the outside and cooked through. Set aside to cool.
• Peel, pit and chop avocado. Mince green onion and cilantro. When the chicken is cooled shred apart or dice into half inch cubes.
• Combine all ingredients (except greens) in a large bowl and mash with a fork to combine.
• Season with additional sea salt to taste and serve over greens.

Blueberry Vanilla Almond Smoothie

From Provenance Meals

Serves 1

Ingredients:

• 1/2 cup frozen blueberries
• 1 cup filtered water
• 1 scoop THE WELL Clean Green Protein powder
• 2 tbsp almond butter
• 1 tsp chia seeds

Directions:

Add all ingredients to a high-speed blender and blend until smooth.

Butternut Squash Soup

Serves 5-6

Ingredients:

• One large butternut squash, peeled, deseeded and chopped into 1 inch cubes
• 4 tbsp cultured ghee
• Sea salt
• Freshly ground pepper
• 1 large yellow onion, chopped
• 3 cloves garlic, minced
• 5 cups bone broth (or vegetable broth)
• Fresh cilantro, chopped for garnish
• 1/2 avocado, diced for garnish

Directions:

1. Preheat the oven to 400 degrees F.
2. On a foil-lined pan, toss the butternut squash in 2 tbsp of ghee, and a pinch of salt and pepper.
3. Roast in the oven for 15-20 minutes until squash is tender. Use a fork to test tenderness.
4. In a large pot, add the remaining 2 tbsp of ghee and onion. Sauté over medium heat for about 10 minutes until the onion has softened.
5. Add the garlic and sauté for an additional minute.
6. Add the roasted butternut squash and the bone broth into the pot and bring to a simmer.
7. Allow the mixture to simmer for about 5 minutes to let the flavors combine.
8. Turn off the heat and allow the soup to cool for a few minutes.
9. Puree the soup in a blender or food processor, or using an immersion blender. If using a blender or food processor, you may want to do this in several batches, then return the blended soup to a clean pot.
10. If the soup is too thick for your liking, add more bone broth.
11. Season with a pinch or two of sea salt. Garnish with chopped avocado and fresh cilantro.

Cauliflower Fried Rice

Serves 4

Ingredients:

• 1 medium head of cauliflower (or 1 bag cauliflower rice)
• 1/4 cup coconut aminos
• 4 tbsp ghee (or coconut oil), melted
• 1 tsp ginger, minced
• 1/4 tsp pepper
• 2 eggs, beaten
• 3 garlic cloves, minced
• 1 medium onion, diced
• 1/2 cup green peas
• 2 carrots, diced
• 3 scallions, chopped

Directions:

1. Pulse the cauliflower in the bowl of a food processor until it resembles rice, about 2-3 minutes. Set aside.
2. In a small bowl, whisk together the coconut aminos, 2 tbsp of melted ghee (or coconut oil), ginger and white pepper. Set aside.
3. Heat 1 tbsp of ghee in a medium skillet over low heat.
4. Add the beaten egg yolks and cook until cooked through (without mixing), about 2-3 minutes per side, flipping only once. Let cool before dicing into small pieces. Set aside.
5. Heat remaining 1 tbsp of ghee in a large skillet or wok over medium-high heat.
6. Add garlic and onion to the skillet, and cook about 3-4 minutes, stirring often, until the onions have become translucent.
7. Stir in the green peas, carrots, and scallions. Cook, stirring constantly, until vegetables are tender, about 3 to 4 minutes.
8. Stir in the cauliflower, cooked eggs, and coconut aminos mixture. Cook, stirring constantly, until heated through and the cauliflower is tender, about 3-4 minutes. Serve immediately.

Chicken Marbella

Adapted from Real Plans
Serves 2

Ingredients:

• 1 1/2 cloves garlic
• 1 pound boneless, skinless chicken thighs
• 1 tbsp extra virgin olive oil
• 3 tbsp apple cider vinegar
• 1 1/2 ounces capers
• 3 ounces green olives, pitted
• 1 1/2 tsp oregano
• 1 bay leaf
• 1/2 tsp sea salt, to taste

Directions:

1. Preheat oven to 350 degrees F.
2. Peel and finely chop the garlic.
3. Combine all ingredients in an oven safe baking dish. Season with sea salt.
4. Flip the chicken pieces over a few times to make sure they are coated in the mixture.
5. Bake for 25 minutes or until done, remove from oven and serve.

Coconut Cauliflower Rice

Serves 2

Ingredients:

• 1 small head cauliflower (or substitute 1 bag of frozen cauliflower rice)
• 4 ounces coconut milk
• 1/2 lime, juiced
• 1 tbsp cilantro
• Coarse sea salt, to taste

Directions:

1. Coarsely chop the cauliflower.
2. Juice the lime and chop cilantro.
3. Place the chopped cauliflower in a food processor and pulse until it reaches a rice-like texture.
4. Add the cauliflower and coconut milk to a saucepan. Bring to a boil. Let simmer for around 8-10 minutes until cauliflower softens and is cooked to your liking. It will be somewhat creamy. For a less creamy texture, use a little less coconut milk.
5. Stir in the lime juice and cilantro. Season with sea salt to your preference and enjoy.

Coconut Strawberry Smoothie

Serves 1

Ingredients:

• 1/2 cup full fat coconut milk
• 1 cup filtered water
• 1/2 cup of frozen strawberries
• 1 tbsp chia seeds
• 1 scoop THE WELL Clean Green Protein powder

Directions:

Add all ingredients to a high-speed blender and blend until smooth.

Crispy Salmon

Adapted from The Roasted Root
Makes 2 servings 

Ingredients:

• 1 pound salmon fillet
• 2 tsp of olive oil
• 1 pinch sea salt
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• A squeeze of lemon

Directions:

1. Preheat oven to the high broil setting.
2. Lightly oil the bottom of a casserole dish and place the salmon fillet in it, skin down.
3. Drizzle olive oil over the flesh of the salmon and use your hands to spread it over the full surface so that everything is coated.
4. Sprinkle with sea salt, garlic powder and onion powder.
5. Place the salmon on the second-to-the-top shelf of the oven and broil for 10 minutes. (6 minutes for rare salmon, and up to 15 minutes for a very thick cut of salmon).
6. Remove from the oven and finish with a squeeze of fresh lemon.

Deconstructed Egg Rolls

Adapted from Real Plans
Serves 2

Ingredients:

• 1/2 head green cabbage, shredded
• 1 carrot, shredded
• 1 onion, diced
• 3 cloves garlic, minced
• 1 inch fresh ginger, grated
• 2 green onions, sliced
• 1 tbsp coconut oil
• 1/2 pound ground beef
• 1/2 cup coconut aminos
• Sea salt, to taste

Directions:

1. Heat coconut oil in a skillet. Add onion and cook until it begins to soften.
2. Add beef and break apart with a wooden spoon, cooking until it is no longer pink.
3. Meanwhile, in a small bowl combine garlic, coconut aminos, and ginger; set aside.
4. Once ground beef is cooked through, add cabbage and carrots to skillet and stir to combine.
5. Pour sauce mixture into the skillet and stir, continuing to cook over medium heat for about 5-15 minutes or until cabbage is wilted.
6. Season with salt, to taste.
7. Top with sliced green onion and serve.

Ginger Tea

Serves 4

Ingredients:

• 4 cups water
• 4-inch piece of fresh ginger root, peeled and diced
• Lemon slices or the juice of a full lemon, to taste

Directions:

1. Bring the water to a full boil.
2. Add the ginger to the boiling water and reduce to simmer for 8-10 minutes.
3. Remove the pot from the stove. Strain the tea into a cup through a fine-mesh strainer to filter out the particles of ginger.
4. Add lemon to taste.

Green Almond Smoothie

Serves 1

Ingredients:

• 1 cup almond milk
• 1/2 cup filtered water
• 1 cup organic spinach
• 1 tbsp unsalted and unsweetened almond butter
• 1/4 tsp cinnamon
• 1 scoop THE WELL Clean Green Protein powder

Directions:

Add all ingredients to a high-speed blender and blend until smooth. Add ice for additional chill.

Guacamole

Serves 2

Ingredients:

• 1 ripe avocado, pitted
• 1/4 small onion, diced
• 1 clove garlic, crushed with a garlic press
• Juice from 1/2 a lime
• Small handful of cilantro, chopped
• Sea salt to taste

Directions:

1. Mix the onion and garlic in a medium mixing bowl.
2. Add lime juice, cilantro, sea salt, and pepper.
3. Add avocado and mash with a fork. Guacamole should have some lumps left; it should not be perfectly smooth.

Roasted Cod

Adapted from A Clean Plate
Serves 1-2

Ingredients:

• 1 tbsp coconut oil
• 1 1/2 tbsp ground ginger
• 1 tsp sea salt
• 3/4 tsp onion powder
• 1/2 tsp garlic powder
• 1/2 tsp turmeric powder
• 1 pound cod
• 1 tbsp lemon juice

Directions:

1. Preheat the oven to 450 degrees F.
2. Mix together all ingredients in a mixing bowl except the fish and lemon.
3. Rub the fish with the mixture, then place on a lightly-oiled baking sheet.
4. Bake for 7 minutes, then turn over and bake another 7 minutes or until fish flakes easily when scraped with a fork.
5. Drizzle with lemon to serve.

Salmon Salad

Serves 1

Ingredients:

• 1/2 an avocado
• 1 can of wild salmon
• 5-10 olives, without seeds
• 1 whole artichoke heart (from a jar)
• A squeeze of lemon juice
• 2 tsp capers
• 2 handfuls of arugula
• Sea salt, to taste

Directions:

1. Scoop the avocado into a mixing bowl and mash with a fork.
2. Drain the can of salmon and mix with the mashed avocado.
3. Roughly chop both the olives and the artichoke heart.
4. Add the chopped ingredients to the bowl along with lemon juice and capers.
5. Mix together. Taste and add additional salt, if needed. Serve over arugula.

Shrimp Veggie Stir-Fry

Adapted from Real Plans
Serves 2 

Ingredients:

• 1 clove garlic, peeled and minced
• 1 tbsp fresh ginger, peeled and grated
• 1 tbsp apple cider vinegar
• 1 tbsp fish sauce, plus more to taste
• 1/2 pound wild shrimp
• 1/4 head broccoli
• 1/2 head cauliflower
• 2 green onions
• 4 ounces shiitake mushrooms
• 1 tbsp coconut oil

Directions:

1. In a small mixing bowl, add garlic, ginger, apple cider vinegar and fish sauce. Combine well with a fork or whisk. Set aside.
2. Devein and shell shrimp.
3. Separate broccoli and cauliflower into florets.
4. Mince the green onions finely.
5. Slice the mushrooms.
6. Heat coconut oil over medium-high heat. When the oil is shimmering, add shrimp and mushrooms.
7. Sauté until shrimp start to turn pink but are still slightly translucent.
8. Toss in broccoli and cauliflower.
9. Continue cooking for a minute or two, until the veggies soften.
10. Stir in sauce and cook for an additional minute. Garnish with green onions and serve with extra fish sauce to taste.