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Bestow Summer Cleanse 7-Day Meal Preparation Plan

This plan is designed to make your Bestow Cleanse feel easy and organised.
Please be sure to read the ‘Tips’ tab as well.

Cleanse Preparation Day

MEAL ELEMENTS TO PREPARE AHEAD

The key to a successful cleanse is preparation. This makes today the most important day of the cleanse! We recommend you do your food shopping in the morning and then allow yourself two hours in the kitchen to pre-make the recipes and meal elements that will make your life easier in the days ahead.

Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.

BUCKWHEAT GRANOLA CLUSTERS

Make Buckwheat Granola Clusters which you will be having for breakfast on Days 1, 2 and 3.

EGG CUPS

Free up your mornings on Day 6 and Day 7 by cooking the Egg Cups today. You can freeze them and warm before serving or eat cold. Alternatively, you could make and enjoy them fresh for breakfast on Day 6 and refrigerate for Day 7.

ROAST SWEET POTATOES

Roast 2 sweet potatoes. Preheat oven to 200 degrees celsius. Cut two sweet potatoes into chunks and place in a plastic bag or bowl. Pour over 1 tablespoon of olive oil and mix through so sweet potato is evenly coated. Then place on a baking paper lined oven tray and season with salt and pepper. Place in the oven for 20 minutes or until cooked through. Use some in your Egg Cups and cool and refrigerate the remainder. This will be used in Goodness Bowl Day One and Goodness Bowl Day Two.

BROWN RICE

Cook half a cup of organic brown rice according to packet instructions. We recommend cooking in veggie stock or chicken stock for extra flavour.  Half a cup of uncooked brown rice will yield 1 cup of cooked brown rice to be used in the Broccoli Rice Tabbouleh which is part of your Day 1 dinner (1/2 cup) and in the Goodness Bowl for Day One (1/2 cup).

TURMERIC DRESSING

Make Turmeric Dressing

CREAMY AVO SAUCE

Make Creamy Avo Sauce. This will be used in your lunch on Day 1 and dinner on Day 2. It will keep for up to two days in a sealed container in the fridge and the lemon juice will prevent it from discolouring.

BANANAS FOR SMOOTHIES

Prepare frozen bananas for smoothies. Peel and chop 2 bananas. Place each half chopped banana into individual snaplock bags and freeze to use in your Bestow Skin Essentials Smoothies for the next four days.

LIME CORIANDER MARINADE

Make up your marinade for the Chicken Skewers and marinate the 2 chicken fillets. One of these fillets will be used for the Lime Herb Marinade Chicken Skewers as part of your dinner on Day 1 and the remaining fillet will be cooked and shredded for your Goodness Bowl Day Two.

Please review the ‘Tips’ tabs for helpful information that will make your food preparation easier.

 

THESE ARE THE RECIPES TO PREP AHEAD:

SHOPPING

We recommend doing your shopping in the morning so you have plenty of time in the afternoon and evening to do all your preparation. Trust us, it makes for a much easier week!

PREP RECIPES

The selected recipes outlined in the Recipes tab can be made today so you are prepared for later in the week or else made fresh on the day. Developing this rhythm of prepping ahead will make the process much more streamlined and enjoyable, so we encourage you to follow the Meal Prep Plan. Learn to love the kitchen!

PREP LUNCH

If you are heading out during the day tomorrow, save time in the morning by making your lunch tonight.  We recommend assembling your Bestow Goodness Bowl Day One in a sealed container and putting a dollop of the Creamy Avo Sauce in a separate jar.  Keep both in the fridge. Once you are ready to eat, just pour your sauce over your nutritious lunch and enjoy!

Day One

MEAL ELEMENTS TO PREPARE AHEAD

Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.

CAULI TORTILLAS
Pre-make the Cauli Tortillas today. Two are for your Snapper Tortillas for dinner tomorrow night. Reserve two in the fridge for your Goodness Bowl Day Three.

COOK EXTRA MARINATED CHICKEN
While you cook your Chicken Skewers, also cook the extra chicken fillet you marinated on your Cleanse Preparation Day. Once cooked and cooled, shred and place in a sealed container (or lunchbox) in the fridge ready for Goodness Bowl Day Two. 

BROCCOLI TABBOULEH
You can make the Broccoli Tabbouleh fresh for dinner, or prepare it ahead in the morning.

You will use two thirds for your dinner tonight and you will reserve one third for your dinner tomorrow night.

DAY ONE PREP RECIPES
Click the images to view the recipes.

DAY ONE MEALS
Click the images to view the recipes.

HOW TO BLANCH BROCCOLI

To blanch broccoli, place chopped florets into a bowl (or mug if you are at work or elsewhere). Pour over boiling water until covered. Leave for one minute and then strain. Pour over cold water straight away to stop the cooking process. Strain and serve.

‘TIME FOR TEA’ RITUAL | ETERNITEA

The Time for Tea is an important part of your morning, even if you are out. Take your infuser and your packet of Bestow Eternitea with you so you don’t miss out this important break in your day if you are not home.

BESTOW SKIN ESSENTIALS SMOOTHIE

If you are out today in the afternoon we recommend making your Bestow Skin Essentials Smoothie in the morning and taking it with you. As long as it in a sealed container and refrigerated it will remain fresh and yummy. Remember to get ahead of the 3pm blood-sugar drop!

PREP LUNCH

To save time in the morning, if you are heading out for the day make your lunch, the Goodness Bowl Day Two, tonight. We would recommend placing it all in a sealed container with the Turmeric Dressing you pre-made on the Cleanse Preparation Day in a separate jar. Also keep your avocado separate and cut it when you are ready to eat so it doesn’t go brown. Keep everything in the fridge until you are ready to eat. Add your avocado to your lunch, pour over the dressing and enjoy!

Day Two

MEAL ELEMENTS TO PREPARE AHEAD

Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.

CAULI TORTILLAS

Make your  Cauli Tortillas today if you didn’t last night. Two are for your Snapper Tortillas for dinner. Reserve two in the fridge for your Goodness Bowl Day Three.

BROWN RICE

Cook 1/2 cup of organic brown rice according to packet instructions. We recommend cooking in veggie stock or chicken stock for extra flavour. Half a cup of uncooked brown rice will yield one cup of cooked brown rice to serve with Cauli Falafels for dinner on Day 3 and for your Goodness Bowl Day Four. Place in a sealed container in the fridge.

PINEAPPLE SALSA

You can make the Pineapple Salsa in the morning and refrigerate to serve with dinner tonight or you can make it fresh in the evening.

You will use two-thirds for your dinner tonight and you will reserve one-third for your lunch tomorrow.

CREAMY AVO SAUCE

Make Avo Sauce to serve with your dinner tonight, your Cauli Falafels for dinner on Day 3 and the Potato Rostis for dinner on Day 4.

PICKLED BEETROOT

Make  Pickled Beetroot for your Goodness Bowl Day Three and Potato Rostis on Day 4.

BLANCHED BROCCOLI

To blanch the broccoli, place 2-3 chopped florets into a bowl or mug if you are at work or elsewhere. Pour over boiling water until covered. Leave for one minute and then strain. Pour over cold water straight away to stop the cooking process. Strain and serve. These are for your Goodness Bowl today.

DAY TWO PREP RECIPES
Click the images to view the recipes.

DAY TWO MEALS
Click the images to view the recipes.

LUMINOSITEA

The tea ritual is important to do as part of your day even if you are out. Take your infuser and packet of tea with you so you don’t miss this important break in your day if you are not home.

BESTOW SKIN ESSENTIALS SMOOTHIE

If you are out during the afternoon we recommend making your Bestow Skin Essentials Smoothie in the morning and taking it with you. As long as it in a sealed container and refrigerated it will remain fresh and yummy. Remember to get ahead of the 3pm blood-sugar drop!

PREP LUNCH

To save time in the morning if you are heading out for the day, make your lunch, the Goodness Bowl Day Three tonight. We recommend placing it all in a sealed container with the Turmeric Dressing in a separate jar. Also keep your avocado separate and cut it when you are ready to eat so it doesn’t go brown. Keep everything in the fridge until you are ready to eat. Add your avocado to your lunch, pour over the dressing and enjoy!

Day Three

MEAL ELEMENTS TO PREPARE AHEAD

Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.

CAULI FALAFELS
These are your dinner tonight. You can make the Cauli Falafels in the morning and refrigerate for your dinner or you can make them fresh in the evening.

Save three falafels for your Goodness Bowl tomorrow.

SWEET POTATO ROSTIS

You can make the Rosti’s ahead or make them tomorrow morning at breakfast time. Make 8 Sweet Potato Rostis, 1-2 are for breakfast on Days Four & Five. 2 are for dinner on Day Four and 2 are for lunch on Day Five.

BUTTERCUP PUMPKIN

Preheat oven to 200 degrees celsius. Cut half a buttercup pumpkin into chunks (you can leave the skin on) and place in a plastic bag or bowl. Pour over 1 tablespoon of olive oil and mix through so pumpkin is evenly coated. Then place on a baking paper lined oven tray and season with salt and pepper. Place in the oven for 20 minutes or until cooked through. To be used in Goodness Bowl Day Four, Cabbage Pods Day Five and Goodness Bowl Day Six.

BESTOW SUMMER COCONUT DRESSING

This is needed for the dressing on the Day Four Goodness Bowl.

BLANCHED BROCCOLI

To blanch the broccoli, place chopped florets into a bowl or mug if you are at work or elsewhere. Pour over boiling water until covered. Leave for one minute and then strain. Pour over cold water straight away to stop the cooking process. Strain and serve.

DAY THREE PREP RECIPES
Click the images to view the recipes.

DAY THREE MEALS
Click the images to view the recipes.

BEAUTEA

The tea ritual is important to do as part of your day even if you are out. Take your infuser and packet of tea with you so you don’t miss this important break in your day if you are not home.

BESTOW SKIN ESSENTIALS SMOOTHIE

If you are out during the afternoon we recommend making your Bestow Skin Essentials Smoothie in the morning and taking it with you. As long as it in a sealed container and refrigerated it will remain fresh and yummy. Remember to get ahead of the 3pm blood-sugar drop!

PREP LUNCH

To save time in the morning if you are heading out for the day make your lunch tonight. We would recommend placing it all in a sealed container with the hummus dressing in a separate jar. Then once you are ready to eat lunch just pour your dressing over the lunch and enjoy. Keep in the fridge until ready to eat.

Day Four

MEAL ELEMENTS TO PREPARE AHEAD

Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.

You can make the Sweet Potato Rostis in the morning with breakfast if you didn’t make them yesterday and keep the rest in the fridge for your dinner and breakfast and lunch on Day Five.

BROWN RICE

Cook 1/4 cup of organic brown rice according to packet instructions. We recommend cooking in veggie stock or chicken stock for extra flavour.1/4 cup of uncooked brown rice will yield 1/2 cup of cooked brown rice to use for dinner on Day Five. Place in a sealed container in the fridge.

CREAMY AVO SAUCE

Make Avo Sauce is to serve with your dinner tonight and on Day Five.

BLANCHED BROCCOLI

To blanch the broccoli, place chopped florets into a bowl or mug if you are at work or elsewhere. Pour over boiling water until covered. Leave for one minute and then strain. Pour over cold water straight away to stop the cooking process. Strain and serve.

BANANAS FOR SMOOTHIES

Peel and chop 2 bananas. Place each chopped half banana into an individual snaplock bag and freeze to use in your Bestow Skin Essentials Smoothies for the last three days.

DAY FOUR PREP RECIPES
Click the images to view the recipes.

DAY FOUR MEALS
Click the images to view the recipes.

PURITEA

The tea ritual is important to do as part of your day even if you are out. Take your infuser and packet of tea with you so you don’t miss this important break in your day if you are not home.

BESTOW SKIN ESSENTIALS SMOOTHIE

If you are out during the afternoon we recommend making your Bestow Skin Essentials Smoothie in the morning and taking it with you. As long as it in a sealed container and refrigerated it will remain fresh and yummy. Remember to get ahead of the 3pm blood-sugar drop!

PREP LUNCH

To save time in the morning, if you are heading out for the day make your lunch tonight. We would recommend placing it all in a sealed container with the Creamy Avo Sauce in a separate jar. Then once you are ready to eat lunch just pour your sauce over the lunch and enjoy. Keep in the fridge until ready to eat.

 

Day Five

MEAL ELEMENTS TO PREPARE AHEAD

Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.

POACHED CHICKEN

Place 2 chicken fillets (thigh or breast) into a medium saucepan. Cover with water and season well with salt and pepper. Add slices of lemon and fresh or dried herbs such as parsley and thyme for extra flavour.

Simmer for 10 minutes then remove from the heat and then let stand for another 10 minutes. Drain the chicken, allow it to cool enough to handle and then slice or shred.

Serve half with Apple slaw with Chicken and Avocado for dinner tonight and the rest can be placed in a sealed container in the fridge for the Goodness Bowl Day Six.

LEMONY VINAIGRETTE

Make Lemony Vinaigrette for your Day Five dinnerDay Six and Seven lunch and dinner.

BLANCHED BROCCOLI

To blanch the broccoli, place 5-6 chopped florets into a bowl or mug if you are at work or elsewhere. Pour over boiling water until covered. Leave for one minute and then strain. Pour over cold water straight away to stop the cooking process. Strain and serve. These are for your Goodness Bowl for lunch today.

DAY FIVE PREP RECIPES
Click the images to view the recipes.

DAY FIVE MEALS
Click the images to view the recipes.

GENEROSITEA

The tea ritual is important to do as part of your day even if you are out. Take your infuser and packet of tea with you so you don’t miss this important break in your day if you are not home.

BESTOW SKIN ESSENTIALS SMOOTHIE

If you are out during the afternoon we recommend making your Bestow Skin Essentials Smoothie in the morning and taking it with you. As long as it in a sealed container and refrigerated it will remain fresh and yummy. Remember to get ahead of the 3pm blood-sugar drop!

PREP LUNCH

To save time in the morning, if you are heading out for the day make your lunch tonight. We would recommend placing it all in a sealed container with the Bestow Vinaigrette in a separate jar. Keep in the fridge until ready to eat, then just pour your vinaigrette over the lunch and enjoy.

EGG CUPS

You are having your Egg Cups for breakfast for the next two days. We recommend taking these out of the freezer to defrost in the fridge overnight.

Day Six

MEAL ELEMENTS TO PREPARE AHEAD

Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.

EGG CUPS

Make Egg Cups unless you pre-made them on the Prep Day and are re-heating (you can also eat them cold on the go)

BAKED SWEET POTATO

This is for dinner tonight so you can make ahead and re-heat or you can make in the evening.

Preheat the oven to 180 degrees celsius.

Drizzle a whole sweet potato (with skin on) with a little olive oil, pierce in several places with a fork and season with salt and pepper. Place in the oven to roast for approximately 20 minutes. Test that it is cooked by inserting a skewer or fork to see if it is soft. Alternatively, you could use quarter of a buttercup.

Roast your veggies for your Goodness Bowl Day 7.

BLANCHED BROCCOLI

To blanch the broccoli, place chopped florets into a bowl or mug if you are at work or elsewhere. Pour over boiling water until covered. Leave for one minute and then strain. Pour over cold water straight away to stop the cooking process. Strain and serve.

 

DAY SIX PREP RECIPES
Click the images to view the recipes.

DAY SIX MEALS
Click the images to view the recipes.

EGG CUPS

We recommend reheating them in the oven at 180 degrees celsius for 5-10 minutes.

BAKED SWEET POTATO

If you would like to bake these in advance you can do this earlier in the day if you have time. Preheat the oven to 180 degrees celsius. Drizzle a whole sweet potato (with its skin) with a little olive oil and season with salt and pepper. Place in the oven to roast for approximately 20 minutes. Test that it is cooked by inserting a skewer or fork to see if it is soft. Alternatively you could use half  a buttercup pumpkin. If you do this then when it is dinner time you can either have this topped cold (which is a very good source of pre biotics for a healthy gut), otherwise reheat in the oven at 180 degrees celsius for 5-10minutes.

ETERNITEA

The tea ritual is important to do as part of your day even if you are out. Take your infuser and packet of tea with you so you don’t miss this important break in your day if you are not home.

BESTOW SKIN ESSENTIALS SMOOTHIE

If you are out during the afternoon we recommend making your Bestow Skin Essentials Smoothie in the morning and taking it with you. As long as it in a sealed container and refrigerated it will remain fresh and yummy. Remember to get ahead of the 3pm blood-sugar drop!

PREP LUNCH

To save time in the morning, if you are heading out for the day make your lunch tonight. We would recommend placing it all in a sealed container with the dressing in a separate jar. Keep refrigerated, then once you are ready to eat lunch just place your dressing on your lunch and enjoy.

Day Seven

MEAL ELEMENTS TO PREPARE AHEAD

Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.

BLANCHED BROCCOLI

To blanch the broccoli, place chopped florets into a bowl or mug if you are at work or elsewhere. Pour over boiling water until covered. Leave for one minute and then strain. Pour over cold water straight away to stop the cooking process. Strain and serve.

 

DAY SEVEN MEALS
Click the images to view the recipes.

EGG CUPS

We recommend reheating two of them in the oven at 180 degrees celsius for 5-10 minutes.

LUMINOSITEA

The tea ritual is important to do as part of your day even if you are out. Take your infuser and packet of tea with you so you don’t miss this important break in your day if you are not home.

BESTOW SKIN ESSENTIALS SMOOTHIE

If you are out during the afternoon we recommend making your Bestow Skin Essentials Smoothie in the morning and taking it with you. As long as it in a sealed container and refrigerated it will remain fresh and yummy. Remember to get ahead of the 3pm blood-sugar drop!

PREP LUNCH

To save time in the morning, if you are heading out for the day make your lunch tonight. We know you are officially finished the cleanse but we would encourage you to keep practicing the healthy habits you have learnt. This is your chance to create your own Bestow Goodness Bowl. Use what you have learnt over the week to do this and remember always top it off with a delicious dressing.

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