HELLO SUNSHINE, WATERMELON + FUN!
HELLO SUNSHINE, WATERMELON + FUN!
Enjoy the tasty summer recipes crafted by a holistic nutritionist that can be made in 25 minutes or less. What's not to love about that?!
Buy exactly what you need to rawk this cleanse. Grocery list is calculated for one person. Double if you're doing it with a buddy.
The key to a successful cleanse comes down to your weekend prep work. Set aside 4 hours to prep as much as you can for the week.
I know this can feel like a lot right now, yet I promise you'll find your groove. What's most important is that you make this cleanse work for you.We're 100% here to help you rawk this. Enter your email below to get daily coaching emails throughout the live community cleanse.
In just 7 days, you'll break bad eating habits and fall in love with tasty plant-based snacks, meals and smoothies. This program was crafted by a holistic nutritionist to help you lose weight, gain energy, boost your immune system.
All meals are nutrient-rich and therefore give back to the body, and will balance your blood sugar, keeping your energy at a steady flow. Rather than focus on calories or points, we focus on having good quality protein, healthy fats and loads of vegetables and fruit to get all the goodness that you need.
Plant-Based Whole Foods 101
First, you will literally eat your way through a cleanse. Think if it like a plant-based whole food cooking class that you're doing for a week. There's always a learning curve when it comes to doing something new, yet trust the process. By the end you'll have so much confidence in the kitchen and learn a whole new way of eating that makes you feel amazing!
Listen to Your Body
Throughout the cleanse, I want you to really listen to your body. When you're tired, rest or sleep. When you're hungry, drink water. If you're still hungry, then eat. Often times "hunger" is actually dehydration in disguise. If the meals are too large, eat less. If they're too little, eat more! Adjust this to work for YOU. Yet for most people, the program works great as is. So start there and adjust as you go.
Embrace Progress over Perfection
This is something I tell myself every day to stay positive and not fall off the bandwagon completely. There are days when you're gonna feel stretched thin and sticking with the cleanse plan might be too much. Do the best you can and let it go. You are still doing great and should be proud of yourself for making progress when it comes to eating better.
For the next week, we'll focus on fighting fatigue, stubborn weight gain, acne, bloating and brain fog through the foods we eat (and avoid).
The key to success and sanity on the cleanse is prepping on your days off. We've provided prep tips within the guidebook and strongly encourage you do as much as you can. Here's my top things to prep the weekend before you cleanse:
If you're doing the cleanse with a partner, double the recipes and shopping list so they have enough food.
I have been struggling to keep up with my family and work commitments, and slowly gaining weight. With Thrive, I lost 11.5 pounds in 7 days and continued to lose for the rest of the month too. I have hope again!
This seven day detox is just what a body and soul needs. I loved the complete organization of this one. Shopping, easy recipes, and motivation to keep you going. The day after I finished, several people commented that my skin was glowing.
I did Thrive: A 7-Day Cleanse to get out of my bad-eating funk and to establish new and better habits. It did just that and more! Thrive introduced me to great plant-based recipes, great ways to meal plan so that I always have healthy options available, and it gave me a ridiculous amount of energy and clarity that I totally wasn’t expecting.
The recipes alone are worth the price and foods I can enjoy throughout my quest for a healthy lifestyle. Highly recommended!
The 7-day cleanse did everything I wanted it to do and more. It got me back in the kitchen making simple but healthy, delicious meals. The thing I like the most is how good my skin looks – blush is optional.
I am so grateful to have found this healthy 7-day detox cleanse! I knew I needed it and didn’t want to try any pills. I love the smoothies and recipes. The whole thing was easy to follow. The ingredients were easy to find. It opened a whole new taste bug for me!
The hardest part of any cleanse is the withdrawals that can happen when you remove processed sugars and caffeine for your diet. For some, it can be just a mild headache, for others you might be struggling just to get out of bed. That was me when I went from a pot of coffee a day to none. It was rough... until it wasn't. Addictions (including food) can have a vicious hold on us— until we break free. This is your chance to break free.
If caffeine is your thing, make sure to drink plenty of water the first few days without it. You can also swap to a wonderful coffee alternative called Dandy Blend that myself and many cleansers love. I also rely on our Spiced Almond Milk to get me through a rough day— it's a magical drink on the cleanse.
If sugar is your thing, feel free to add a little extra honey or maple syrup to the recipes to help you adjust the first week. Yet you'll want to work your way down and eventually wean off of adding anything additional so we can retrain your tastebuds.
When the cravings come (and they will), force yourself to chug some water and take a walk (or nap). It's time to create new healthy habits and staying hydrated and listening to your body are gonna be a big part of that.
Now, the goals isn't to give up coffee or sweet forever, it's to reset your body and tastebuds to not rely on them to get through the day. After the cleanse, one cup of my healthy creamy coffee keeps me energized until dinner. It's amazing! And a favorite kind of candy might become sickly sweet.
After the cleanse, you'll be back at a place of true moderation and your body will function much better.
TOP QUESTIONS + ANSWERS
Q: Is the shopping list for one person?
A: The meal plan and shopping list are designed for one person. You can easily double it if cleansing with a loved one.
Q: I do not like cilantro!!! Can I swap it for something else?
A: Cilantro is the perfect herb for binding to toxins within the body and carrying them out the body! We use cilantro for it’s heavy metal chelating and aiding cleansing and detox. If you absolutely can't stand it, parsley is the best substitute. Maybe try half and half even? You can also remove the stems, which can be a little bitter for the non-cilantro lover. :)
In general, feel free to tweak or omit ingredients in recipes based on your personal dietary needs or unique situation. For example, if you can't find pepitas (pumpkin seeds), feel free to use sunflower seeds.
Q: Can I use protein powder while on the cleanse?
A: Depending on your activity levels and how you feel, you may need more protein. We recommend boosting your morning smoothie with protein if this is the case. When choosing one to use, make sure there's no added sugar/sweeteners or gums. Just 100% organic plant-based protein... without any "natural or artifical flavors, sweeteners or stevia.
Q: I’m still hungry... can I eat more than the meal plan says?
A: Of course! Listening to your body is a HUGE part of the cleanse. Just remember: if you’re craving certain foods, you’re often actually craving nutrients. For example, if you're craving chips, you're prob needing more sodium in your diet.
Depending on the amount of activity you do, you may need more food than our meal plan provides. If so, fill the gap with one of the snacks in the cleanse recipe book, and choose one with a lovely amount of protein and good fat.
You may also need to eat a little more than one serving size, and that’s okay. Feel free to eat other fruits and veggies not mentioned in our meal plan. Make sure you hydrate yourself with water, herbal tea, or our fruit-infused coolers. It'll soon be time for the next meal!
Q: Can I work out during the cleanse?
A: For sure! One of the best ways to detox is through your sweat. The first week, you’re gonna need to slow down and listen to your body as you may go through some serious withdrawals. Yet I also get how important a daily workout can be— so do your best and don't push yourself too hard. You're doing internal work while on the cleanse.
We don’t advise working out too intense, like CrossFit, marathon training, Insanity, etc would need to be toned back dramatically. Slow it down until your body adjusts to the cleanse. You can continue your workout routine as long as it feels good and you have the energy — yet still be cautious of your level of intensity while on the cleanse. Also, feel free to boost your smoothies with extra protein and healthy fats to replenish your reserves.
Q: I want to go out to eat with friends. How can I do that without ruining the cleanse?
A: We totally get this dilemma—and it’s fine to eat out. Just be prepared to exercise some serious willpower. Most places will have sides of vegetables or salads. And if not, talk to the restaurant and ask them what options they can offer you. Asian is always a good choice, as you can usually get some sort of vegetable and rice combo. Broth-based soups are generally another good choice (steer away from cream-based soups).
Q: Is it ok to make my smoothies the night before?
A: Yes, you can definitely blend your green smoothies the night before. Just make sure to use an airtight lid to limit oxidation. When you wake up, just give your smoothie a shake before you drink it. We do this all the time! Here's a helpful smoothie prep article to walk you through this.
Q: I see there's a whole lotta lemons and turmeric on this cleanse, any tips on protecting my teeth?
A: The warm water, lemon and turmeric will get your system moving in the morning. But when you're consuming a lot of lemons, you'll want to follow a few helpful tips for teeth sensitivity: drink your morning tonic warm instead of hot and with a straw to help avoid contact with teeth; rinse your mouth with water after drinking your Turmeric tonic.
Q: Should I still take my daily multivitamin, calcium, and/or fish oil supplements while on the cleanse?
A: You shouldn't need the multivitamin with the amount of fruits, veggies and whole grains you'll be getting while on the cleanse, yet it's totally up to you! Talk with your doctor if you're concerned— they'll know best. You can still take calcium and fish oil supplements if you'd like.
What about prescriptions? If you're taking medication for a health condition — keep taking it and consult your doctor about doing a whole foods cleanse to make sure this is right for you.
Q: What happens if I break the guidelines of the cleanse?
A: Don’t beat yourself up about it, but jump right back in. Think about what you struggled with and try to work on that area of weakness. But don't give up— we all have moment of weakness and fall off. The quicker you get back on track, the more likely you are to succeed. You got this!
I wanted to know how and what is needed to create a healthy shake. It has a shopping list to help you navigate the shopping part. It gives me time to find ingredients. Easy to create great smoothies. I highly recommend getting this book. It is a great resource.
The community, accountability, and most of all Jen and her amazing team provide all the details from grocery lists and recipes to prep ideas and meal plans which to me is so significant. It keeps the guesswork and planning out of it for me and I simply have to execute the plan! Now, I'm focused on fueling my body with plants, every day. I feel my mind is more clear, my skin is amazing, and I think about my healthy food choices and plan for them.
I love all the products I received thank you so much for wonderful books
I love having 3 meals planned for me each week, and I LOVE the shopping list! I am paying more attention to what I eat, and planning a lot more. We used to just figure out what to eat for dinner each night at 5 pm, and then if we had nothing good and easy to prepare, we'd end up sending out for pizza or doing something very simple.
Since joining Rawk the Year, I have been much more organized in my meal planning. Also - probably about 90% of my time (and money) at the grocery store is spent in the produce section, which is a huge shift for me!
You will be amazed at how easy it is and equally amazed at how incredible you'll feel!
Favorite part is the Meal Planning, why? Because I can choose the healthy meals that I have for the week. It changed me in a way that I see meal planning as a way of life and feel the difference between eating unhealthy foods and healthy foods.
The driving force behind me deciding to go ahead and give this a try was my desire to get off of cholesterol and blood pressure medications. I am also on a toxin free journey, thus the need to get off of prescription meds, so Rawk The Year fit in nicely with that journey. I have always enjoyed baking, but cooking, not so much, as there is too much flexibility for this project/program manager. That said, I am not good at knowing what I can replace/substitute, nor am I good at even knowing how to prepare/cut fresh vegetables or how to cook them. But, one of the beautiful things about Rawk The Year is that it is a community of people on the same journey with some of the same challenges, so you are able to pose your questions to the community and other Rawkstars as well as Rawk The Year staff will quickly respond and provide answers and/or solutions for you. You are also provided a weekly meal plan, you can swap recipes if you don't like something on the list or move them to different days of the week depending on your schedule that week, and then you are given the detailed recipes as well as a shopping list, divided by sections of the store.....a dream come true for me!
I feel so much better! I’m more fit, energetic and I’ve lost weight too! There’s definitely a difference!!!! I love cooking so trying all these new foods has created a whole new world for me. I love experimenting with new spices that I’ve never used and I’m really enjoying the new flavors. There’s always a variety!
My favorite part of Rawk the Year is the menu plans! I love them! The hardest part of meal planning for me is coming up with ideas for what to fix for dinner, or lunch. Now I have so many to choose from, it’s a challenge to decide sometimes.😄
My favorite part about Rawk the Year most of all: the delicious recipes. The ease of meal planning, the shopping lists. Rawk the Year has definitely helped me organize my meal planning. Having all the recipes in one place is really such a time saver.
My favorite part of Rawk the Year is the recipe varieties, love the meal and grocery planner!
My favorite part is the encouragement from the community. I enjoy seeing everyone’s posts of their smoothies, snacks and meals. I like the app and the weekly meal plans. I like that you can substitute items or create your own meals plan. You have the option to print the plan out or save it to your computer. I love the helpful suggestions on where to find items in the store as well as substituting items that you may not like very well! You have the freedom to make it your own.
At first, I thought it was just another “ food group” but I’ve been proven VERY WRONG! Not so... it’s so so much more than that. My favorite part is the camaraderie of all the people that make up this group! It’s like having hundreds of amazing friends all supporting each other through food struggles, life struggles and so much more!!
Rawk the Year has given my family such a different, great way to eat delicious food. I love that we can make snacks for our kids that are nutritious and fun to make. Before Rawk the Year I spent so much time looking through cookbooks and Pinterest to create a meal plan and it was exhausting! Now I can go one place, grab what I want, then shop my kitchen before I head to the store... and I don't have to hand write a shopping list anymore! It's a serious time saver.
I am more conscious about what I eat. I have always been concerned about my health and well-being. But now I have some direction from people who have a purpose. A lot of people eat to live and other people live to eat. I would like to be the former.
Since joining Rawk the Year, I eat differently and I'm a work in progress. I am working to lose weight and be more active. It is nice to see in the group people talking about their struggles and their wins as it helps in motivation.