Bestow Winter Cleanse 7 -Day Meal Preparation Plan
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.
BANANA BREAD
Make Banana Bread which you will be having for breakfast on Days 1, 2 and 3.
ROAST VEGGIES
Roast the carrot and buttercup as per the Roast Pumpkin Chickpea Salad for dinner on Day 2 and to use in the Comfort Bowl Day Three.
ROAST SWEET POTATO
Cut one sweet potato into chunks, drizzle with 1 tablespoon of olive oil and roast in the oven at 200 degrees celsius for 20 minutes. To be served in the Comfort Bowl Day One.
CHICKPEA CRUNCH
Chickpea Crunch is used in the Roast Pumpkin Chickpea Salad for dinner on Day 2 and in the Comfort Bowl Day One and Comfort Bowl Day Three
GOLDEN GRANOLA
The Golden Granola is for your breakfast on Day 4, 5 and 6. It can be kept in a sealed container until needed.
BROWN RICE
Cook ¾ of a cup of organic brown rice according to the packet instructions. We recommend cooking in veggie stock or chicken stock for extra flavour. ¾ of a cup of uncooked brown rice will yield 1½ cups of cooked brown rice to be used in the Comfort Bowl Day One (½ cup), Roast Pumpkin Chickpea Salad which is your Day 2 dinner (½ cup) and in the Comfort Bowl Day Three (½ cup).
TOASTED SEED/NUT MIX
Place a ¼ cup of pumpkin seeds, ¼ cup of sunflower seeds and a ¼ cup of chopped walnuts into a fry pan on a medium heat. Stir frequently until the walnuts and sunflower seeds are golden brown and the pumpkin seeds are slightly puffed. Leave to cool completely before placing in an airtight container. These are used in several recipes throughout the week.
BANANAS FOR SMOOTHIES
Prepare frozen bananas for smoothies. Peel and chop 4 bananas. Divide equally into 8 individual snapback bags to use in your Bestow Skin Essentials Smoothies each day of the cleanse. You will have one left over to use beyond the cleanse.
HOMEMADE STOCK
Make the stock in your slow cooker. The Homemade Stock is used for the Tuscan Soup (2 cups) for dinner on day 2 and the Slow Cooked Moroccan (2 cups) on day 6.
SALMON ‘N’ SWEET POTATO CAKES
The Salmon ‘n’ Sweet Potato Cakes can be made ahead, frozen and reheated for dinner on Day 3 and for your Comfort Bowl Day 4. Alternatively, you can make them fresh on the day.
TASTE OF INDIA CHICKEN CURRY PASTE
The Taste of India Curry paste can be made today and kept in the fridge for use on Day 4. Alternatively you can make it fresh on the day.
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 Comfort Bowl Day One in a sealable container and storing it in the fridge.
Day One
DAY ONE MEALS
Click the images to view the recipes.
Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.
‘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 Comfort Bowl Day Two tonight. Keep everything in the fridge until you are ready to eat.
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.
ROASTED PUMPKIN
To be served with Salmon ‘n’ Sweet Potato Cakes for dinner on Day 3. 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. Place pumpkin on an oven tray lined with baking paper and season with salt and pepper. Place in the oven for 20 minutes or until cooked through.
CREAMY COCONUT DRESSING
The Creamy Coconut Dressing can be made and kept in the fridge to use with the Salmon ‘n’ Sweet Potato Cakes for dinner tomorrow night and for the Comfort Bowl Day Four.
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 Comfort Bowl Day Three tonight. We would recommend placing the lemon juice and Bestow Beauty Oil in a jar and keeping it with your sealed container in the fridge until you are ready to eat. When ready pour over your lunch 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.
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. ¾ cup of uncooked brown rice will yield 1½ cups of cooked brown rice to be used in the Comfort Bowl Day Four, Taste of India Curry for dinner on Day 4 and Comfort Bowl Day Five.
BOILED EGG
Place an egg in a small pot, cover with water and bring to the boil. Cook for 3 minutes for a runny egg or 4 minutes for a soft egg. Remove from the stove and dowse with plenty of cold water to stop the cooking process. Peel and use in the Comfort Bowl Day Four.
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.
TOASTED ALMONDS
Place ½ a cup of slivered almonds into a fry pan on a medium heat. Stir frequently until golden brown. Leave to cool completely before placing in an airtight container. Half will be used for Taste of India Curry for dinner tomorrow night and half for the Comfort Bowl Day Five.
DAY THREE MEALS & RECIPES
Click the images to view.
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 Creamy Coconut 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
DAY FOUR MEALS & RECIPES
Click the images to view.
Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.
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 and 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.
LEMON TURMERIC RICE
The Lemon Turmeric Rice can be made tonight to be served with Slow Cooked Moroccan for dinner tomorrow night, the Comfort Bowl Day Seven and the Turmeric Coconut Curry for dinner on day 7.
DEFROST STOCK
Take the Homemade Stock out of the freezer and leave on the bench to defrost ready for the Slow Cooked Moroccan tomorrow.
DAY FIVE MEALS & RECIPES
Click the images to view.
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 Beauty Plus Oil and lemon juice in a separate jar. Keep in the fridge until ready to eat, then just pour your dressing over the lunch and enjoy.
Day Six
DAY SIX MEALS & RECIPES
Click the images to view.
Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.
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 and keep refrigerated until you are ready.
Day Seven
DAY SEVEN MEALS
Click the images to view the recipes.
Remember each recipe is designed for one person. If you are cooking for two, double the quantities in the recipes and meal elements accordingly.
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 Comfort Bowl! Use what you have learnt over the week to create your own masterpiece and remember to always top it off with a delicious dressing using the Bestow Beauty Plus Oil.
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