kickstart your healthy summer! book 2014 INCLUDES ● STARTUP GUIDE ● RECOMMENDED SUPPLEMENTS ● WEEKLY MEAL PLANS ● RECIPES + MORE
kickstart your healthy summer!
book 2014
INCLUDES ● STARTUP GUIDE● RECOMMENDED SUPPLEMENTS
● WEEKLY MEAL PLANS● RECIPES + MORE
Detox with Mullen Health
Welcome to the Mullen Natural Health
Centre’s Detox Challenge! For the next two
weeks, you will be eating natural foods to
cleanse your body of toxins and restore its
ability to heal and repair itself.
Don’t forget to click on the links below or
join our online community at
facebook.com/mullennaturalhealth
for daily updates, recipes, support and
motivation - we’re on this journey with you!
To contact us or make an appointment with
one of our Naturopaths call (02) 4961 4075
or email [email protected]
This document has been prepared as a Detox guide for clients of Mullen Natural Health Centre. The information provided in this guide is designed to provide helpful information, and is not meant to be used without prior consultation with your practicioner. Mullen Natural Health Centre are not liable for any damages or negative
consequences to any person reading or following the information in this guide.
For any questions relating to the contents of this guide, please contact Mullen Health on (02) 4961 4075.
Contents1. Why Detox
2. What Do I Do?
3. Getting Prepared
4. Supplements
5. Products we recommend
6. Let’s Get Started
7. Menu guide
8. Breakfast
9. Lunch
10. Dinner
11. Side Dishes
12. Desserts
13. Snacks
1. Why detox?Your body is constantly exposed to harmful chemicals and toxins found in the food you eat,
the products you use and even the water you drink.
The processed foods we’re all used to eating are loaded with sugar, artificial sweeteners,
processed fats and oils, chemicals, food additives, preservatives, heavy metals and pesticides,
all of which contribute to the toxicity in our bodies.
You’re able to break down and eliminate a portion of these toxins, but some remain lodged
in your cells and tissues, causing a toxic overload in your liver. This build up can cause you
to feel sluggish, as well as cause headaches, high cholesterol, food intolerances, digestive
complaints, skin conditions and weight gain.
By detoxing you are cleaning your body of these stored toxins, which will improve your
digestion, complexion, hormonal health and cardiovascular health. Detoxing can also help
promote weight loss and give you a boost of energy!
For the next two weeks, your goal will be to avoid taking in caffeine, alcohol, sugar, processed
foods, red meat, dairy products and processed fats such as margarine.
© mullenhealth.com.au 1.
2.What do I do? For the next two weeks, your goal will be to eat a nutrient-rich diet full of fresh fruit and
vegetables, quality proteins, good fats and complex carbohydrates, while avoiding taking in
caffeine, alcohol, sugar, processed foods, red meat, dairy products and processed fats such
as margarine.
In this booklet you will find a two week suggested meal plan and a three day juicing guide,
as well as all the recipes you will need to complete your detox. You can choose to stick
closely to the suggested meal plan, or if you prefer, you can pick and choose your favourite
meals as you go. You will also find a list of products we recommend to help you with your
shopping, as well as our recommended supplements which will expidite the detox process.
© mullenhealth.com.au 2.
© mullenhealth.com.au 3.
3. Getting PreparedTo help you have a successful detox, here are a few tips to take into consideration.
The week before:
• Read this Detox Guide through a few times so you are familiar with the program
• Drop into Mullen Health to pick up your supplements
• Start to cut down on caffeine and sugar - this will make next week a whole lot easier!
• Check your calendar - plan for events and social outtings in advance. If you know you
are going to something where there won’t be an option that fits with the detox, you can
always eat a healthy meal in advance and bring snacks with you.
• Talk to your family and friends about what you are about to do – if your loved ones
know you are detoxing to improve your long-term health, they are less likely to lead you
astray by stocking the fridge with food you can’t have. Who knows, maybe they will do
it with you!
The weekend before:
• Clean out your fridge and pantry you are less likely to eat ‘bad’ foods if they aren’t in
your house. Get rid of any foods that aren’t part of your detox and replace them with
healthy, nutrient dense fruits and vegetables.
• Write a list of everything you’ll need for the week and get it in one big shop that way
you’ll have everything you need at hand
• Prepare a meal or two in advance - if you can spare the time, this will stand you in good
stead for the rest of the week.
• Get a good sleep the night before, and get ready to detox!
...a word of warningWe must warn you that cutting out toxic foods like caffeine and sugar can cause withdrawal
symptoms. You may experience tiredness, headaches, mood swings, constipation and
diarrhea. It can also aggravate other symptoms you already have, like rashes, aches and
pains.
The good news is, this is all a normal part of the withdrawal process and it should generally
only last a few days, depending on your body’s toxicity. Trust us, it will all be worth it in the
end!
To ensure you get through withdrawal with minimal symptoms, drink plenty of purified water,
take the recommended supplements and of course call us if you are concerned.
You should not detox if you are:• Underweight
• Pregnant or breast feeding
• Anemic
• Diabetic (Type I)
• Following a course of prescription medication (check with your Naturopath)
• Suffering from kidney failure
• Suffering from severe liver disease
Speak to your practitioner if any of these conditions relate to you.
If you have any questions, please phone us on (02) 4961 4075 or email
[email protected] - we’re only too happy to help!
© mullenhealth.com.au 4.
4. Supplements Detoxing with food alone is great, but supplements take your detox to a whole new level
by speeding up the detox process and helping to restore balance to your digestion, liver,
immune system and kidneys. If you’re going to go to the effort to clean out your system,
why not do it properly by taking our recommended supplements? If you buy both of these
supplements from Mullen Natural Health Centre in the lead up to our detox, we will give you
15% off the regular price of $151.35 – bringing your supplements to just $129.
1. Thermophase Detox Essentials – $79.90
This product is the equivalent of five supplements in one:
• It contains powerful antioxidants such as green tea, selenium,
vitamin C and zinc
• It reduces your toxic load by promoting healthy liver detoxification
using herbs such as St. Mary’s Thistle and turmeric, as well as
amino acids like cysteine and taurine.
• It helps to repair your digestive system and promote healthy
bacteria through the use of glutamine and arabinogalactan.
• Assists with energy production
• Helps with fat loss
2. G-Tox Express –$71.45
A powerful detoxification food supplement that helps to clean
out and repair your digestive system and kidneys, while balancing
out acidic pH.
Dosage: 2 scoops x twice daily
Note: If you are on blood pressure medication that restricts you
from taking any extra potassium, we recommend you speak to
one of our naturopaths for an alternative.
If you’re not a patient of Mullen Health but would like to do our two-week detox, call (02)
4961 4075 to book your free 15 minute phone consultation where we can run you through
the program and ensure it is safe for you to participate in.
© mullenhealth.com.au 5.
5. Products We RecommendShopping can be a nightmare at the best of times, so we thought we’d give you a hand.
If you are looking for some great products that are safe to use during the detox, we
recommend the following:
© mullenhealth.com.au 6.
Brookfarm Infused
Macadamia Oil
Use with fresh lemon or lime
as an alternative to salad
dressing. Available from
Mullen Health
Bonsoy Soy Milk
The only soy milk we
recommend. Available from
most supermarkets
UltraMeal
A low GI protein drink,
suitable as a breakfast meal
replacement. Available from
Mullen Health
Keto Bars
A healthy snack. Available
from Mullen Health
Bounce Natural Energy Balls
Another healthy snack
Available from Mullen Health
Meredith Dairy Sheeps Milk
Yoghurt
A great dairy alternative
Available from Health Food
stores
Herbamare
Use Herbamare Vegetable
Salt to season foods
Available from Supermarkets
in the Health Food aisle.
Bread
We recommend The
Sourdough Baker or
Newcastle Market Baker
Wellness Tea
Available from Mullen Health
Brookfarm Gluten Free Muesli
Available from Mullen Health
Rice Plus Gluten + Wheat
Free Rice. Available from
most Supermarkets
COYO - Coconut Yoghurt.
Available from health food
stores
© mullenhealth.com.au 7.
6. Let’s get started!First, a few basic rules you should stick to while detoxing:
• Start each day with a glass of hot water with a squeeze of lemon juice to kick start
your digestive system and cleanse the liver. Follow this 15 to 30 minutes later with a raw
fruit and vegetable juice using apple, carrot, celery and parsley.
• Drink a minimum of 6 to 8 glasses of purified water per day (around 2 litres). We
suggest you keep a jug on your sink or at your desk so that you know how much
water you are drinking. Herbal teas can count towards your total – we love peppermint,
dandelion, chamomile and Mullen’s Liver Cleansing Tea.
• Chew well, eat slowly and don’t drink with your meals. Instead, drink either 15
minutes before eating or one hour after.
• Exercise is an essential part of detoxing… and life! Walk, swim, cycle, or do whatever
takes your fancy. Just make sure you get out for at least 30 minutes a day, five times
a week.
• Make extra portions of food for lunches and dinners to save time during the week.
Mon
day
Tues
day
Wed
nesd
ayTh
ursd
ayFr
iday
Brea
kfas
t
Ce
rea
l – c
ho
ose
be
twe
en
ro
lled
o
ats
, p
orr
idg
e,
rice
p
orr
idg
e,
pu
ffe
d
rice
o
r m
ille
t, o
rga
nic
co
rn fl
ake
s o
r g
lute
n f
ree
mu
esl
i (1
/2
–
1 c
up
).
Ad
d
LS
A,
soy
m
ilk,
rice
m
ilk
or
alm
on
d
milk
an
d f
resh
fru
it a
s yo
u
de
sire
.
Gre
en
S
mo
oth
ie
(se
e
rec
ipe)
Toa
st
–
ch
oo
se
be
twe
en
so
urd
ou
gh
o
r g
lute
n
fre
e
rye
(2
sl
ice
s)
or
alt
ern
ati
ve
ly
have
2
to
4
rice
o
r co
rn
thin
s w
ith
avo
ca
do
, sa
lmo
n,
ca
shew
o
r a
lmo
nd
sp
rea
d, o
r 2
to
3
eg
gs
(no
t fr
ied
).
Ult
ra
Me
al
En
erg
y
sha
ke
–
try
th
e
Va
nill
a
flavo
ur
ble
nd
ed
w
ith
w
ate
r a
nd
fr
uit
, or
try
ch
oco
late
if y
ou
p
refe
r.
Sc
ram
ble
d
Eg
gs
ma
de
w
ith
wa
ter
inst
ea
d o
f m
ilk.
Mor
ning
tea
1 a
pp
le o
r a
se
rve
of
paw
p
aw
Ha
nd
ful o
f ra
w a
lmo
nd
s o
r c
ash
ew
s2
ric
e t
hin
s w
ith
hu
mm
us
an
d c
ele
ry s
tic
ks
Ap
ple
Ca
rro
t a
nd
ce
lery
sti
cks
Lunc
h
Ric
e s
ala
d (
see
re
cip
e)
Ye
ast
fre
e l
av
ish
bre
ad
or
4-6
ric
e o
r co
rn t
hin
s w
ith
sa
rdin
es
or
salm
on
O
R a
le
nti
l p
att
y
(se
e
rec
ipe)
wit
h s
ala
d a
nd
hu
mm
us.
Sa
nd
wic
h
usi
ng
g
lute
n
fre
e
sou
rdo
ug
h
or
ye
ast
fr
ee
rye
bre
ad
, sp
rea
d w
ith
avo
ca
do
, hu
mm
us
or t
ah
ini.
Fo
r filli
ng
use
fin
ely
gra
ted
c
arr
ot,
raw
zu
cc
hin
i a
nd
ra
w b
ee
tro
ot. A
dd
ca
nn
ed
fish
su
ch
a
s sa
rdin
es
or
salm
on
. A
lte
rna
tive
ly t
ry a
le
nti
l p
att
y (
see
re
cip
e)
or
slic
ed
fre
e r
an
ge
eg
gs.
Le
nti
l pa
ttie
s w
ith
sa
lad
Ch
icke
n
bre
ast
w
ith
a
la
rge
sa
lad
, in
clu
din
g
1⁄2
a
n
avo
ca
do
w
ith
sa
lad
d
ress
ing
(t
ry
ma
ca
da
mia
o
il a
nd
lem
on
or
lime
juic
e,
plu
s sa
lt
an
d
pe
pp
er
to
tast
e).
Snac
kR
ice
C
rac
kers
w
ith
h
um
mu
s (s
ee
re
cip
e)
Co
rn
thin
s sp
rea
d
wit
h
ca
shew
or
alm
on
d s
pre
ad
, avo
ca
do
, a
lfa
lfa
sp
rou
ts
an
d s
alt
+ p
ep
pe
r.
Sm
all
ba
na
na
Ce
lery
sti
cks
wit
h h
um
mu
s(s
ee
re
cip
e)
Pe
ac
h
Dinn
er
Fis
h B
ake
se
rve
d w
ith
ric
e
(se
e r
ec
ipe)
Ora
ng
e
an
d
Le
mo
n
ch
icke
n
(s
ee
re
cip
e)
an
d
ba
ked
p
ota
to
an
d
pu
mp
kin
w
ith
st
ea
me
d
bro
cco
li a
nd
ca
rro
ts.
Ve
ge
tab
le
riss
ole
s w
ith
sa
lad
.S
tir
fry
w
ith
fish
, c
hic
ken
o
r tr
y t
ofu
in
a l
ittl
e o
live
o
il w
ith
g
arlic
a
nd
g
ing
er
an
d
a
littl
e
tam
ari.
Ad
d
bro
cco
li,
ca
ulifl
ow
er,
bo
k
ch
oy,
ca
rro
ts a
nd
zu
cc
hin
i
Le
nti
l p
att
ies
(se
e r
ec
ipe)
or
salm
on
p
att
ies
wit
h
ste
am
ed
ve
ge
tab
les,
b
rocco
li,
ca
ulifl
ow
er,
zucc
hin
i, c
arr
ots
a
nd
sq
ua
sh.
Snac
kP
ea
ch
w
ith
S
he
ep
s M
ilk
Yo
gh
urt
Ste
am
ed
pe
ele
d p
ea
r w
ith
c
ash
ew
cre
am
(se
e r
ec
ipe)
Ro
ck m
elo
nP
aw
paw
or
ma
ng
oM
an
go
Fre
eze
(se
e r
ec
ipe)
STAG
E 1:
Mon
day
to F
riday
(you
can
mix
and
mat
ch m
eals
as y
ou li
ke, o
r stic
k w
ith th
e pl
an)
• S
tart
ea
ch
day
wit
h a
gla
ss o
f h
ot
wa
ter
wit
h a
sq
ue
eze
of
lem
on
juic
e.
• F
ollo
w t
his
15
to
30
min
ute
s la
ter
wit
h a
raw
fru
it a
nd
ve
ge
tab
le ju
ice
usi
ng
ap
ple
, ca
rro
t, c
ele
ry a
nd
pa
rsle
y.
Satu
rday
- M
onda
y
8am
Gre
en
Sm
oo
thie
(se
e r
ec
ipe)
or
fru
it ju
ice
, an
y c
om
bin
ati
on
, exc
ep
t m
elo
n a
s it
is b
est
on
its
ow
n.
11am
Fru
it ju
ice
(if u
na
ble
to
ge
t fr
esh
juic
e h
ere
, try
a c
om
me
rcia
l ora
ng
e ju
ice
th
at
is 1
00
% ju
ice
or
ma
ke e
xtr
a a
t b
rea
kfa
st t
o t
ake
wit
h y
ou
)
2pm
Fru
it ju
ice
, ca
rro
t a
nd
ce
lery
5pm
Ve
ge
tab
le ju
ice
, ca
rro
t, c
ele
ry, b
ee
tro
ot
(ad
d o
the
r ve
ge
tab
les
if y
ou
wis
h)
8pm
Ve
ge
tab
le ju
ice
, ca
rro
t, c
ele
ry, b
ee
tro
ot
(ad
d o
the
r ve
ge
tab
les
if y
ou
wis
h)
STAG
E 2:
Sat
urda
y to
Mon
day
T
his
is t
he
exc
itin
g s
tag
e o
f yo
ur
de
tox! F
or
the
be
st r
esu
lts,
fo
llow
th
e f
resh
fru
it a
nd
ve
ge
tab
le ju
ice
pro
gra
m f
or
the
next
thre
e d
ays
an
d c
on
tin
ue
wit
h y
ou
r re
co
mm
en
de
d s
up
ple
me
nts
. If
yo
u fi
nd
th
is a
bit
da
un
tin
g, c
ho
ose
yo
ur
favo
urite
re
cip
es
fro
m t
he
pre
vio
us
five
days
to e
at
ove
r th
e n
ext
thre
e d
ays.
• S
tart
ea
ch
day
th
e s
am
e w
ith
a g
lass
of
ho
t w
ate
r w
ith
a s
qu
ee
ze o
f le
mo
n ju
ice
• A
ll ju
ice
s a
re t
o b
e m
ad
e u
p o
f 75
% ju
ice
, 25
% p
urifie
d w
ate
r a
nd
sip
slo
wly
.
• Tim
es
are
ap
pro
xim
ate
, alt
ho
ug
h m
ake
su
re y
ou
drin
k y
ou
r ju
ice
be
fore
yo
u g
et
hu
ng
ry. Y
ou
ca
n h
ave
as
mu
ch
as
yo
u w
ou
ld li
ke.
• M
ake
su
re y
ou
r b
ow
els
ke
ep
mo
vin
g t
hro
ug
h t
his
sta
ge
. If
it n
ee
ds
he
lp, t
ry 2
he
ap
ed
te
asp
oo
ns
of
Psy
lliu
m H
usk
in a
gla
ss o
f
wa
ter
be
fore
be
d. R
em
em
be
r to
alw
ays
follo
w w
ith
a g
lass
of
wa
ter.
• V
eg
eta
ble
so
up
or
Gre
en
Sm
oo
thie
(se
e r
ec
ipe)
is a
va
ilab
le t
o s
ub
stit
ute
an
y ju
ice
th
rou
gh
ou
t th
e w
ee
ken
d
Frui
t jui
ce su
gges
tions
Ap
ple
, pe
ar
an
d f
resh
min
t le
ave
s •
A
pp
le a
nd
ora
ng
e •
Ap
ple
, pin
ea
pp
le, s
traw
be
rrie
s o
r b
lue
be
rrie
s •
Ap
ple
, ma
ng
o a
nd
pin
ea
pp
le
• O
ran
ge
, pe
ar
an
d r
asp
be
rrie
s (f
roze
n)
• R
oc
km
elo
n, w
ate
rme
lon
an
d g
rap
efr
uit
are
be
st o
n t
he
ir o
wn
Best
vege
tabl
es to
jui
ceC
arr
ot, B
ee
tro
ot, C
ele
ry, S
pin
ac
h, B
rocco
li, C
uc
um
be
r •
a
dd
ap
ple
or
pe
ar
juic
e t
o y
ou
r ve
ge
tab
le ju
ice
to
imp
rove
th
e t
ast
e if
ne
ed
ed
• a
dd
raw
gin
ge
r ro
ot
or
min
t le
ave
s to
an
y o
f yo
ur
juic
e c
om
bin
ati
on
s fo
r extr
a fl
avo
ur
an
d z
est
!
Tues
day
Wed
nesd
ayTh
ursd
ayFr
iday
Satu
rday
Brea
kfas
t
Se
aso
na
l fru
it s
ala
d –
a
dd
3-4
ta
ble
spo
on
s o
f L
SA
if d
esi
red
.
Ce
rea
l – c
ho
ose
be
twe
en
ro
lled
o
ats
, p
orr
idg
e,
pu
ffe
d
rice
, o
rga
nic
co
rn
fla
kes
or
glu
ten
fre
e m
ue
sli
(1/2
– ¾
cu
p). A
dd
LS
A, s
oy
m
ilk,
rice
m
ilk
or
alm
on
d
milk
an
d f
resh
fru
it a
s yo
u
de
sire
.
Toa
st
–
ch
oo
se
be
twe
en
so
urd
ou
gh
o
r g
lute
n
fre
e
rye
(2
sl
ice
s)
or
alt
ern
ati
ve
ly
have
2
to
4
rice
o
r co
rn
thin
s w
ith
avo
ca
do
, sa
lmo
n,
ca
shew
o
r a
lmo
nd
sp
rea
d, o
r 2
to
3
eg
gs
(no
t fr
ied
).
Ult
ra
Me
al
En
erg
y
sha
ke
–
try
th
e
Va
nill
a
flavo
ur
ble
nd
ed
w
ith
w
ate
r a
nd
fr
uit
, or
try
ch
oco
late
if y
ou
p
refe
r.
Sc
ram
ble
d e
gg
s o
n g
lute
n
fre
e t
oa
st.
Mor
ning
tea
1 a
pp
le o
r a
se
rve
of
paw
p
aw
Ha
nd
ful o
f ra
w a
lmo
nd
s o
r c
ash
ew
s2
ric
e t
hin
s w
ith
hu
mm
us
an
d c
ele
ry s
tic
ks
Ap
ple
Ca
rro
t a
nd
ce
lery
sti
cks
Lunc
h
Ric
e s
ala
d (
see
re
cip
e)
Ch
icke
n
bre
ast
w
ith
a
la
rge
sa
lad
, in
clu
din
g
1⁄2
a
n
avo
ca
do
w
ith
sa
lad
d
ress
ing
.
Ye
ast
fre
e l
av
ish
bre
ad
or
4-6
ric
e o
r co
rn t
hin
s w
ith
sa
rdin
es
or
salm
on
O
R a
le
nti
l p
att
y w
ith
sa
lad
an
d
hu
mm
us.
Sa
nd
wic
h
usi
ng
g
lute
n
fre
e
sou
rdo
ug
h
or
ye
ast
fr
ee
rye
bre
ad
, sp
rea
d w
ith
avo
ca
do
, hu
mm
us
or t
ah
ini.
Fo
r filli
ng
use
fin
ely
gra
ted
c
arr
ot,
raw
zu
cc
hin
i a
nd
ra
w b
ee
tro
ot. A
dd
ca
nn
ed
fish
su
ch
a
s sa
rdin
es
or
salm
on
. A
lte
rna
tive
ly t
ry a
le
nti
l p
att
y (
see
re
cip
e)
or
slic
ed
fre
e r
an
ge
eg
gs.
4 -
6 r
ice
or
co
rn t
hin
s w
ith
avo
ca
do
, b
lac
k
pe
pp
er
an
d
a
squ
ee
ze
of
lem
on
ju
ice
. A
dd
a t
in o
f sa
lmo
n,
or
2
bo
iled
fr
ee
ra
ng
e
eg
gs,
or
a l
en
til
pa
tty
(se
e
rec
ipe)
or
co
oke
d c
hic
ken
b
rea
st o
r ro
ast
ch
icke
n.
Snac
kC
ele
ry a
nd
ca
rro
t st
icks
Sm
all
ba
na
na
Pie
ce
of
fru
itC
ele
ry s
tic
ks
wit
h h
um
mu
sS
ma
ll b
an
an
a
Dinn
er
Ch
icke
n
wit
h
Ma
ng
o
Sa
uce
(se
e r
ec
ipe)
serv
ed
w
ith
sa
lad
.
Sa
lmo
n
Pa
ttie
s (s
ee
re
cip
e)
serv
ed
w
ith
a
nd
st
ea
me
d
ve
ge
tab
les
or
sala
d (
drizz
led
wit
h a
lit
tle
o
live
o
r m
ac
ad
am
ia
oil,
le
mo
n a
nd
sa
lt)
Ve
ge
tab
le
riss
ole
s (s
ee
re
cip
e)
wit
h
sala
d
an
d
co
oke
d s
we
et
po
tato
.
Tom
ato
o
me
lett
e
–
3
eg
gs,
wit
h a
sid
e s
ala
d o
f p
ars
ley,
c
he
rry
to
ma
toe
s,
ca
rro
t st
icks,
le
ttu
ce
a
nd
c
ap
sic
um
. A
dd
a s
qu
ee
ze
of
lem
on
or
lime
juic
e.
Le
nti
l p
att
ies
or
salm
on
p
att
ies
(se
e r
ec
ipe
s) w
ith
st
ea
me
d
ve
ge
tab
les,
b
rocco
li,
ca
ulifl
ow
er,
zucc
hin
i, c
arr
ots
a
nd
sq
ua
sh.
Snac
kN
ut
Ba
lls (
see
re
cip
e)
Ste
am
ed
pe
ele
d p
ea
r w
ith
c
ash
ew
cre
am
(b
len
d r
aw
c
ash
ew
s w
ith
a li
ttle
wa
ter)
Blu
eb
err
ies
an
d
Sh
ee
ps
Milk
Yo
gh
urt
Paw
paw
or
ma
ng
oM
an
go
Fre
eze
(se
e r
ec
ipe)
STAG
E 3:
Tue
sday
- S
atur
day
(you
can
mix
and
mat
ch m
eals
as y
ou li
ke, o
r stic
k w
ith th
e pl
an)
STAGE 4: Sunday - choose whatever you like from the previous recommendations or make your own!
Congratulations!You have completed your two week detox! Well done for sticking with it! If you have enjoyed
the past two weeks, why not try and keep it up for a little while longer. It takes 21 days to
form a habit, so in one more week you will have created some great healthy habits for life.
We look forward to seeing you at your next appointment!
© mullenhealth.com.au 11.
8. BreakfastThis is the most important meal of the day as
it is the first nutrients your body will receive
after fasting all night.
Try these breakfast options:
+ Green Smoothie (see recipe)
+ Scrambled eggs
using water instead of milk
+ Toast with avocado instead of butter
(gluten free or low gluten bread)
+ Rolled oats, puffed rice or organic
cornflakes with soy milk,
rice milk or almond milk
+ Brookvale Muesli (beware this is high in
natural sugar from honey and dried fruits, so
try not to have every day)
+ Ultrameal protein shake
Green Smoothie1 cup chopped kale, stalks removed (about 2 big handfuls)
1 kiwi fruit skinned and chopped
1/2 banana
1 tablespoon chia seeds
1.5 - 2 cups purified water (can substitute coconut water)
Supercharge your smoothie with 1 teaspoon of coconut oil & 2 teaspoons of Vital Greens.
Place all ingredients in a blender, pour liquid over and blend. Add ice if you like your
smoothies to be thicker. If you are time-poor, you might also like to try preparing your
smoothie ingredients at the beginning of the week. Just place all your chopped up
ingredients in a snap-lock bag and freeze. Take out, add liquids and blend each day.
© mullenhealth.com.au 13.
9. LunchOne of the easiest ways to have a healthy
and nutritious lunch is to cook batches of
food in advance, or to make extra at dinner
time to have for lunch the next day. That
way, when it comes to lunch time, you’ve got
plenty of fresh, healthy food available that
isn’t just plain bread and spread!
Try these lunch options:
+ Rice salad with tinned salmon or eggs
+ Corn or rice thins with salmon, tomato and
avocado
+ Sandwich using gluten free or sourdough
bread - fillings can include avocado,
hummus, lettuce, grated carrot, zucchini and
beetroot. Proteins can include canned fish
(salmon or sardines, not tuna), boiled free
range eggs or lentil patties.
+ Chicken breast with avocado, tomato,
cucumber, carrot and beetroot salad
+ Lentil patties with salad
Lentil Patties1 tin lentils
1 cup of cooked potatoes
1 cup of gluten free breadcrumbs
1⁄4 cup sesame seeds
1⁄4 cup sunflower seeds
1⁄2 cup finely chopped almonds
1 clove crushed garlic
1 onion finely chopped
Small bunch of fresh herbs e.g.: basil, oregano, rosemary, thyme, parsley
Salt and pepper
Oil for frying
Mash potatoes well and mix in lentils. Add breadcrumbs, sesame and sunflower seeds,
chopped almonds, onion and garlic. Finely chop herbs and add to the mixture with salt and
pepper. Mix everything together well. Divide into portions and form into patty shapes. Heat
approx. 1cm of oil in a heavy frypan and fry the patties over a moderate heat for 5 minutes
each side. Serve with a side of salad and hummus.
© mullenhealth.com.au 15.
Rice SaladBrown rice 300g
Macadamia Oil
Apple cider vinegar
plus what ever you have in the fridge
I used:
Tomatoes diced
Celery x 2 finely chopped
Cooked pine nuts
Spring onions
Rocket - chopped
Baked potatoes
Lemon
Avocado
Zucchini diced
Red Capiscum
Boil rice, drain and then put into a bowl with other ingredients. Dress with some beautiful
macadamia oil (its lighter and tastier than olive oil), apple cider vinegar and salt & pepper.
Add a protein of your desire - I used chicken breast, but you could use a tin of salmon.
Dayna’s tip: I try make one dish at the beginning of the week, divide into four and there’s
your lunches for the week.
© mullenhealth.com.au 16.
10. DinnerDinner should be one of your smaller meals
of the day so that you aren’t going to bed
with a full stomach. Try and eat before 7pm
each night to avoid this!
One of the best hints we can give you for
dinners is to always cook extra so you can
have leftovers for lunch the next day. This
saves you buying lunch and saves time in the
long run.
Try these dinner options:+ Orange and lemon chicken
+ Chicken with mango sauce
+ Salmon patties
+ Fish bake
+ Vegetable rissoles
+ Healthy stir fry - Stir fry with fish, chicken or try tofu in a little olive oil with garlic and
ginger and a little tamari. Add broccoli, cauliflower, bok choy, carrots and zucchini
+ Tomato omelette - 3 eggs, with a side salad of parsley, cherry tomatoes, carrot
sticks, lettuce and capsicum. Add a squeeze of lemon or lime juice.
Orange & Lemon Chicken1 large organic chicken
2 oranges
2 lemons
a few twigs or rosemary (or whatever you have in the garden)
2 cloves of garlic
I simply squeezed the oranges and lemons and then placed half of an orange and half of
a lemon and the whole garlic cloves in the cavity of the chicken and put the rest of the
oranges and lemons in the pan around the chicken. Sprinke with salt and pepper (oil isn’t
necessary on this one), put foil over the top and put in the oven on 160 degrees for 4 or
more hours. If you’re short on time, cook in the oven on 180 degrees for around 1 hour or
until cooked.
© mullenhealth.com.au 18.
Chicken with Mango Sauce
Chicken breasts halved lengthways and pounded flat
1 peeled and de-seeded mango
1 heaped tablespoon of Coconut yoghurt
Cook chicken on BBQ. In blender combine mango and sheeps yoghurt.
Serve ontop of chicken, with a side of salad.
© mullenhealth.com.au 19.
Mango Salsa(for chicken)
Mango, peeled and cubed
Chopped red onion
Chopped coriander
Drizzle of Macadamia oil
Chop and combine all ingredients and serve ontop of chicken breast, with a side of salad.
© mullenhealth.com.au 20.
Salmon PattiesMix together one large diced and sauteed onion, rind of 1 lemon and a squeeze in juice of
lemon, six boiled and mashed potatoes, and 2 large tins of
salmon.
Use tablespoon to scoop into rough balls, and spray with olive oil and bake in moderate
oven for 30 minutes or until brown. Serve with moist salad.
© mullenhealth.com.au 21.
Fish BakeOrange Roughy (delicious, has no bones- great for the kids!)
2 lemons
2 tomatoes diced
jar of Green olives
Fresh herbs
Garlic
Salt and Pepper
Drizzle olive Oil
Combine in dish, squeeze lemons and place two halves in bowl. Bake in oven for half an
hour, and serve with rice.
© mullenhealth.com.au 22.
Vegetable Rissoles2 tablespoons of cold-pressed macadamia nut oil
1 leek finely sliced
1 carrot grated
1⁄2 teaspoon ground cumin
1⁄2 teaspoon ground coriander
2 tablespoons of finely chopped fresh mint
1 tablespoon of lemon juice
1⁄4 cup of rice flour
425g of chickpeas cooked and puréed
1⁄2 cup of red lentils cooked
1⁄4 cup of almonds roasted and crushed
Heat 1 tablespoon of oil in a large saucepan, add the leek and carrot and sauté until soft,
stirring occasionally. Add cumin, coriander, mint, lemon juice and rice flour and mix well.
Remove from heat, add chickpea purée and lentils and mix well. Allow to cool. Divide into
portions and form into rissoles. Mix almonds and flour and use to coat the rissoles. Heat 1
tablespoon of oil in a large frying pan and cook rissoles on either side until golden brown.
Serves 4-6. Serve with salad and cooked sweet potato.
© mullenhealth.com.au 23.
Healthy Stir FryStir fry with fish, chicken or try tofu in a little olive oil with garlic and ginger and
a little tamari. Add broccoli, cauliflower, bok choy, carrots and zucchini.
© mullenhealth.com.au 24.
Tomato Omelette3 eggs, with a side salad of parsley, cherry tomatoes, carrot sticks, lettuce and
capsicum. Add a squeeze of lemon or lime juice.
© mullenhealth.com.au 25.
11.Side DishesTry these sides:+ Baked Veggies
+ Bean Salad
or make up your own healthy vegetable or salad combination!
12. Dessert+ Steamed Pear
+ Cashew Cream
+ Mango Freeze
Baked Vegies (side dish)Simply take all the vegetables you have in your fridge such as potato, sweet potato, pumpkin,
zucchini, cob of corn, beetroot, broccoli, cauliflower, mushrooms, carrots, capsicum, beans
and anything else you might have. Chop into bite sized pieces, place in a baking tray, drizzle
with olive or coconut oil, sprinkle with Herbamare and bake in the oven on 180 degrees for
approximately an hour (the bigger the tray, the longer it will need). Add a bag of beans (you
can add broccoli) or any other vegetables. Put in a bowl and drizzle 1 tablespoon of olive oil,
a lemon, a crushed garlic clove and Herbamare seasoning.
Bean Salad (side dish)Steam a large handful of beans (you can add broccoli) or any other vegetables. Put in a
bowl and drizzle 1 tablespoon of olive oil, a lemon, a crushed garlic clove and Herbamare
seasoning.
© mullenhealth.com.au 27.
Steamed Pear with Cashew Cream
Peel and quarter a pear and put into steamer for a few minutes.
Blend 1/2 cup of raw cashews add quarter of a cup of water (or to desired consistency) .
Add a pinch of cinnamon to taste and a teaspoon of good quality maple syrup.
Serve pear with a scoop of Cashew Cream and a drizzle of maple syrup.
© mullenhealth.com.au 28.
Mango Freeze2-3 pieces of fresh coconut (about one inch square each)
10-15 soaked raw almonds or 10 raw Brazil nuts (or half & half)
2 pitted dates
1 cup of water
1 medium or large ripe mango (peeled)
1 ripe banana (peeled & frozen)
2-3 ice cubes
In a blender add the first four ingredients and puree on high speed. Add the next 3
ingredients and puree on high speed. Add the next 3 ingredients and puree on high
speed again. Pour into glasses and place in the freezer for 20-30 min. Serves 2-3.
Enjoy the great healthy alternative to ice-cream.
© mullenhealth.com.au 29.
13. Snacks We recommend you prepare for
two snacks a day.
One of these snacks should be a serve of
fruit, and for the other, you can choose from:
+ Raw nuts and seeds
+ Carrot and celery sticks with homemade or
preservative free hummus
+ Rice or corn thins with cashew or almond
spread, or try with salmon and lemon juice
+ Sheep’s yogurt with fresh fruit
+ Bounce Balls
+ Keto Bars
+ Ultrameal shake
Hummus2 cloves garlic (or more to taste)
2 tins chickpeas (drained, reserve 1 tin of liquid)
1 fresh lemon squeezed
Rind of 1 lemon
2 tbs tahini
1 tbs olive oil
salt and pepper (to taste)
Chop garlic in food processor, add other ingredients and mix until desired consistency. Serve
with Sakata plain rice crackers (this is the only brand with no additives or preservatives)
© mullenhealth.com.au 31.
Tracey’s Nut Balls1 cup almonds (150g)
1 cup mixed nuts (150g)
40g tahini
40g honey
6 pitted dates
2 tablespoons cacao (healthy alternative to cocoa)
Blend nuts in food processor, add remaining ingredients and roll into bite sized balls. Store
in freezer.
© mullenhealth.com.au 32.
Tamari AlmondsNatural Almonds
Tamari Sauce (a gluten free version of soy sauce)
Combine almonds with a splash of soy in a frypan for a couple of minutes. Store in an
airtight container and keep on hand for a great savoury snack.
© mullenhealth.com.au 33.
Fruit JuiceApple (green), watermelon, strawberry, kiwi fruit and banana (delicious and the banana
gives the juice extra body)
Watermelon, strawberry, pineapple and orange
Vegetable JuiceTomato, carrot, beetroot, celery (tomato adds extra body)
Carrot, ginger, beetroot, apple and celery
Vegetable SoupWarm broccoli, cauliflower, carrot, and pumpkin, steamed and then blend. Add Herbamare
for taste.
© mullenhealth.com.au 34.