Clean & Lean Diet Plan recipes

Below you'll find the recipes for our three-day diet plan, plus the nutritional benefits for each dish...

Clean & Lean Diet Plan recipes

Natasha Corrett, creator of the three-day Clean and Lean plan, says: ''A cleanse like this one gives your digestive system a well-earned rest, and helps your body to absorb the nutrients from food more efficiently while you are on the plan. Longer-term, this way of eating encourages weight loss, clearer skin, increased energy, better sleep, a stronger immune system, shiny hair and stronger nails.''

How you’ll feel

This plan is designed to give your new eating regime a kick-start – not to be followed long-term. As your body adjusts, you may get a few headaches, or feel irritable or fatigued, but this will pass. These side effects are a result of your body adjusting to fewer stimulants, like caffeine and sugar.
 

The Clean & Lean Diet Plan recipes

Download the shopping list - serves two people 

Day 1:

Green breakfast smoothieBreakfast
Green breakfast smoothie
Why it works...
Starting your day with a green smoothie helps to gently wake up the body and gives you plenty of energy throughout the morning. 

 

Quinoa tabboulehLunch
Quinoa tabbouleh
Why it works...
Parsley is high in iron, which is really important if you are a vegetarian. Quinoa is actually a seed so is higher in protein than carbohydrates like rice and pasta.
 

Miso-roasted aubergine steaks with sweet potatoDinner
Miso-roasted aubergine steaks with sweet potato
Why it works...
Use Himalayan salt in this recipe if you can. It has a lower sodium content than normal table salt and contains more minerals than sea salt.

 

Day 2:

Green frittersBreakfast
Green fritters
Why it works...
Eggs are a great source of protein, giving you energy and make for a fantastic post work-out breakfast. 

 

Alkalising green soupLunch
Alkalising green soup
Why it works...
Turmeric is known for boosting the immune system, and may help to prevent some cancers. It is amazing for fighting colds and provides energy, as it is a natural stimulant.
 

Asian quinoa stir-fryDinner
Asian quinoa stir-fry
Why it works...
Tamari is an amazing, wheat-free alternative to soya sauce and is naturally salty.


Day 3:

Turmeric smoothie bowlBreakfast
Turmeric smoothie bowl 
Why it works...
The gluten-free oats in this recipe act as slow-releasing energy and the cashew butter is a great source of protein. If you are allergic to nuts you can use a seed butter instead.
 

Warm Baby Gem & feta saladLunch
Warm Baby Gem & feta salad
Why it works...
Lemons are packed with vitamin C which helps to keep our complexions clear and boosts the body's absorption of iron. Lettuce leaves are often nutritionally ignored but provide a host of vitamins and minerals.


Beetroot & butternut stewDinner
Beetroot & butternut stew
Why it works...
Cinnamon reduces inflammation and, as well as being naturally sweet, helps to reduce bloating. Beetroot is something of a superfood, and is packed with minerals and fibre.



Suggested snacks

The meals are low-calorie, but high in nutrition, so you shouldn’t need to add anything extra. However, if your energy levels are flagging, Natasha has suggested several healthy snacks for you to enjoy between dishes. Also, remember to drink plenty of water while on the plan and avoid caffeine.

Almonds
Packed with magnesium and B and E vitamins. Try them roasted with cinnamon for a little something extra. 


Walnuts
These are ‘brain food’. Packed with essential fatty acids, they help the brain to function at its best.


Sunflower and pumpkin seeds
Mix these with some goji berries and cacao nibs and you’ve got yourself the best protein-packed trail mix. They contain vital vitamin D too.

Macadamia nuts
High in essential fatty acids, so you only need a few to act as a protein- and calcium-filled pick-me-up.

Dried figs
A brilliant antioxidant.

Mulberries
High in protein, they provide a fantastic energy hit. 

We'd love to hear how you get on with the plan. If you have any comments or questions please leave a post below, or e-mail us at goodfoodwebsite@bbc.com.

Comments, questions and tips

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JoanT
28th Feb, 2015
We loved this diet plan. I lost 2kg! Very happy as I believed I was just eating healthy, certainly did not expect the bonus of losing weight as well. Thank you! Please direct me to similar plans.
lsmillar
12th Jan, 2015
Printable versions please.
bobz78
8th Jan, 2015
Good detox plan for 3 days only. I have to say i wasnt impressed with some of the meals but i stuck to it anyway and feel better for it. My partner lost 5lbs which is great for 3 days. It was quite expensive to get all of the ingredients and also took a lot of time to prepare each day. Looking forward to getting back to a normal healthy diet now.
suejackson56
7th Jan, 2015
Just preparing the last meal of this three day plan. I feel great & intend to follow a healthy eating regime from now on! My favourite breakfast was this morning's oat concoction, all the lunches and evening meals were very tasty. Quite a lot of preparation involved but worth the results. Rarely felt hungry, snacked on walnuts,sunflower seeds & figs when I did. Will weigh myself in the morning but my jeans are definitely looser. ☺Perfect post Christmas detox
epona123
17th Jan, 2015
Any suggestions on substituting aubergines on dinner option for day 1 as I really can't stomach them along with mushrooms. And any substitution options for lunch day 3 as I am a vegan due to dairy intolerance so feta is out of the question : - ( Any thoughts would be appreciated. As I really would like to do this cleansing process. Also for 28 day programme do you have a vegan programme or options? Thanks x
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