The spring clean diet is basically a plant-based programme, designed to cleanse, rejuvenise and energise our bodies. It is not as strict as most detox programmes, nor is it a restricting, calories-counting diet, so it’s more doable – even enjoyable! However, it’s still important to follow a few basic rules. In this article I focus on theSpring Clean Diet Planor eating schedule. If you want to familiarise yourself with the Spring Clean diet, I recommend reading these articles first:

• Spring Cleansing
• The Spring Clean Diet
• Spring Clean Diet Preparation
• Spring Clean Diet Guidelines
• Harmonious Food Combining

The Spring Clean Diet Plan

As I explained in the previous articles, vegetables, juicing and soups are the foundation stones of the Spring clean diet. Fruits can be eaten too but only for breakfast, or as a snack (between meals). The two mains should be either protein-rich or starch-based. Healthy snacks are allowed, even some puddings and cakes (in moderation).

Personally, I tend to have soup for lunch and a hearty vegetable stew, chilli or curry with brown rice for supper. This works for me because I don’t like going to bed hungry. But if you prefer your main, hearty meal at lunch-time and have a light supper, such as a salad or steamed/roasted vegetables with fish/tofu/eggs that would be fine too.

Some dairy products can be added to your meals (kefir, Greek yoghurt, Feta, Goat’s cheese) – but try not to have these every day. The same goes for fish & eggs – have these occasionally, just once or twice per week.

Here is an example of aSpring Cleansingdaily menu:

Breakfast

As the liver is at its most active between midnight and midday, your morning eating/drinking schedule is quite important.

• Start the day with freshly squeezed grapefruit & lemon juice (diluted with water) – this will help your liver to optimise its cleansing function.
• Wait for at least20-30 minutesbefore you eat anything else. During this time you can prepare a fruit salad made with 3-5 different fruits – berries, pineapple, pomegranate are particularly good for optimal liver functions. Melons, bananas should be eaten by themselves!
Alternative Option: if you don’t like fruits, then make some porridge with oat, almond or coconut milk. Add some cinnamon (but no fresh fruits!) and some pumpkin or sunflower seeds if you like. Drinks: instead of black tea have Rooibos (redbush) tea (with almond milk or lemon). Have at least 1 cup of Dandelion coffee before you eat anything, as dandelion roots have excellent liver cleansing properties! I prefer the taste of the hard granules that need a coffee grinder and a suitable filtering pot, but the instant dandelion root coffee is also pretty good. Tip:If you can’t live without black tea or coffee – first cut down to just one cup per day, then switch this to decaf then to rooibos tea and dandelion coffee as substitutes!

Mid-day snack

Have some lovely dips (such as houmous, roasted aubergine cream, guacamole) with crudités ( sliced celery, celeriac, red bell pepper etc) and olives. If you have a sweet tooth, have a piece of fruit ortheseoaty bars can be eaten as a treat.

Lunch and/or supper

You can choose whether you want yourMAINmeal at lunch-time or supper time, so it’s best if we describe them asMeal 1andMeal 2.

Meal 1–  this should be soup. Consommés and creamy (i.e. blended) soups are the best as they are easier for the stomach to digest. But other mixed vegetable soups are fine too, if you prefer “bits” in your soup. You can have some homemade gluten-free (or at least wheat-free) bread with your soup, if you like. Meal 2 – hearty vegetable stew, chilli or curry served with steamed brown rice,r baked sweet potato, wheat/gluten-free fritters, flatbread or corn tortilla. Alternative (protein-rich)meal:grilled fish  served with salad, grilled/steamed non-starchy vegetables or potage. Drinks:with your main meals you should only drink plain water,  followed by some fennel tea to help digestion

Afternoon snack

• Same as the morning snack – but no fruit in the afternoon! (if you must, then have it before 3pm).
Drinks: herb teas with lemon or almond milk

Evening juice

At least half an hour before your evening meal drink a large glass of freshly pressed vegetable juice. Here is the recipe for theSuper healthy vegetable juice I normally make, but you can use any vegetables that can be eaten raw (butdon’t add fruits!). You can add raw ginger or garlic, turmeric powder &/or alfalfa if you want to spice up your drink.

Tips

• I find it helps to make a large pot of curry/stew/soup –  which could be enough for 4-6 meals. Beside my meal on the day of cooking, I can put aside a couple of portions for the week ahead, and the rest can go into the freezer. This method considerably reduces my overall cooking time and, equally importantly, my anxiety as to “what to eat today”. Making a quick miso soup or fresh salad on a daily basis is not a problem.
• I also make some oat based slices, bars, cookie & oatcakes – these are ideal for midday or afternoon snacks.
• If you want some recipes to help you with a daily menu, I’ve put together a list of Spring Clean Diet Recipes>>
• Read mySpring Clean Diet Journalto see my own weekly menus>>