Miss Nutritionista 3 Day Detox Plan

www.missnutritionista.com
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Miss Nutritionista 3 Day Detox Plan !
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“The doctor of the future will give no medicine, but will interest his (or her) patients in the care of the human frame, in
his (or her) diet, and in the cause and prevention of disease.” – Thomas Edison
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Disclaimer: Mariam Bandarian is not a Doctor or Registered Dietician. The information provided in this document is designed to provide helpful
nutrition information & recipe ideas only! This document is not supposed to be used, nor should it be used, to diagnose or treat any medical
condition. Mariam Bandarian is not responsible for any speciﬁc health issues including any allergic reactions that may require medical supervision and
is not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person reading or following the
information in this document and/or it’s attachments. Always consult your doctor before modifying your diet in any way.

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Tips You Need To Know Before You Start: !
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1. This is a REAL FOOD DETOX. No starving, you will be giving your body the nutrients it needs to flush out toxins
and heal naturally.
2. This is a low carbohydrate plan. I focus on fresh veggies, fruit and protein from nuts, beans and legumes.
3. If you have allergies to nuts, beans or legumes, use lean animal protein like ( fish and organic chicken breast only).
No RED MEAT. No deli meats. No fatty meats.
4. You will eat three meals and two snacks daily.
5. Aim to eat every three to five hours max!
6. Do not eat within 2 hours before bed.
7. You will need to drink 8 glasses of water daily during the 3 days.
8. No drinking alcohol. It’s only 3 days, you can do it!
9. Coffee. If you drink coffee try to reduce it by half cup on Monday, half cup on Tuesday and half cup on Weds, etc.
Do this to avoid coffee withdrawal headaches.
10. Grocery shop before you start on Tuesday. Make a list. Prep and set yourself up for success.
11. Plan ahead. Look at your calendar. If you don't plan, you will fail.
12. If you CHEAT, DO NOT THROW IN THE TOWEL. Keep going anyway and just add 1 more day.
13. You can do this detox plan only for 3 days or extend it to 5 days if you want a better outcome.
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To Do List:!
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1. Read the detox plan. Understand it.
2. Make grocery list & shop for ingredients.
3. Start Jan 13th, Tuesday Morning.
4. Stick with it! It’s only 3 Days (Or 5 Days for Even Better Results).
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7. Post your meals on Instagram and tag me @miss_nutritionista and #hashtag #detoxwithmariam and
#missnutritionistadetox that way I can see your food pics, progress and give you feedback and support.
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Quick Start Notes:!
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The key to your success is in planning and prepping ahead. Set aside one day to stock up your fridge and pantry. Cut
up veggies for the 3-5 days and store them in containers or mason jars. Wash all fruit and store properly.
Missing an Ingredient? Don't Sweat it! If you don't have ALL the ingredients for a particular recipe, then don't worry
about it. Missing a few things will not make or break your recipe or the benefits. Just skip it.
If you get hungry. These meals are meant to be examples of cleansing and detoxifying foods. If you feel hungry
increase your portions by 1/2 cup.
IMPORTANT- As a precaution, you should always check with your physician if you have any concerns about starting a
detox/cleanse plan even if its only for 3 to 5 days long.
FOODS TO AVOID:!
!A. No Red Meat. This is a 3 Day Plant Based Plan. If you have nut, bean or legume allergy only sub out with fresh
fish or organic chicken breast one time daily.
B. No refined white/brown sugar.
C. No artificial sweeteners like aspartame, sweet-n-low, Splenda, etc.
D. No High-Fructose Corn Syrup.
E. No margarine, no canola oil, no mayonnaise, no creamy sauces or white creamy dressing, no butter.
F. NO DIET SODA OF ANY KIND WHAT SO EVER!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
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3 Day Miss Nutritionista Detox Plan
DAY 1 DAY 2 DAY 3 BONUS
DAY
BONUS DAY
BREAKFAST Anti-oxy Bliss
Smoothie
Or Veggie Scramble
w/ asparagus or bell
peppers
Blueberry Delight Bowl
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Or
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My Cacao Superfood
Smoothie (link here)
Sunshine Green Smoothie
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Or
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No Cook Overnight Oats
with Bananas
REPEAT
your fav
from past 3
days
REPEAT your
fav from past 3
days
SNACK 2 tbsp raw almonds
and 1 small fruit
2 tbsp raw almonds and
1 small fruit
2 tbsp raw almonds and 1
small fruit
REPEAT
your fav
from past 3
days
REPEAT your
fav from past 3
days
LUNCH Sexy Raw Quinoa
Tabouli
Power Broccoli & Almond
Salad
Happy Digestion Salad REPEAT
your fav
from past 3
days
REPEAT your
fav from past 3
days
SNACK 4 carrot sticks or
cucumber sticks with
1 tbsp hummus
4 carrot sticks or
cucumber sticks with 1
tbsp hummus
4 carrot sticks or cucumber
sticks with 1 tbsp hummus
REPEAT
your fav
from past 3
days
REPEAT your
fav from past 3
days
DINNER Miss Nutritionista
Superfood Salad
Flat Tummy Cauliflower
Couscous
Yummy Detox Soup
or My Immune Boosting
Tomato Soup (link here)
REPEAT
your fav
from past 3
days
REPEAT your
fav from past 3
days
Allowed Liquids: Mandatory 8 Cups Water Daily (optional: add lemon). 1-2 Cups Organic Green Tea/Black Coffee
( for energy & fat burning) and 1-2 Cups of Miss Nutritionista Detox Cocktail Before Meals ( to remove toxins).
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Miss Nutritionista Detox Cocktail
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Drink this once or twice a day 10-15 minutes before lunch/dinner to help prepare your body for better digestion. It helps to burn fat, boost
vitamin C, increase energy and get your body healthy! Plus,it is very mild and tastes like a healthier- lemonade!
Ingredients
12 oz glass of water
2 tbsp raw apple cider vinegar
1/2 juice of a lemon
1 tsp. cinnamon or 1 cinnamon stick
1 dash cayenne pepper
1/2 packet stevia ( or raw honey)
1 tbsp turmeric
dash of black pepper
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Directions: Mix all ingredients slowly into a 12 oz glass or shaker bottle, stir and enjoy 10-15 mins before lunch or dinner.
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Breakfast Category
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Anti-Oxy Bliss Smoothie
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1 cup organic unsweetened almond milk
1⁄2 organic avocado
1⁄2 cup fresh or frozen organic blueberries
2 sticks of organic celery, cut into slices
1 cup fresh spinach, kale, or other leafy green
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Directions- Blend all ingredients together in a blender until smooth and creamy. Chill smoothie in freezer for a few
minutes (or add ice cubes to blender) and enjoy. Use high speed blender like Vitamix, magic bullet , etc.
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Blueberry Delight Bowl
Ingredients
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1⁄2 cup fresh blueberries ( or any other fresh berries)
2 tbsp chopped almonds, raw
2 tbsp hemp seeds, ground is better
2 tbsp dried shredded coconut, unsweetened
1 tbsp ground flaxseed
1/2 cup almond milk
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Directions: Prepare nut milk and pour over top of the berries and other ingredients in a bowl.
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Sunshine Green Smoothie
Ingredients
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2 handfuls spinach
1 handful kale
1/2 cup frozen mango or pineapple
1 cucumber, chopped
1 cup water
2 tbsp hemp seeds (for protein)
1⁄2 c ice
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Instructions: Place all ingredients into your blender. Use Hi-Speed Blender (like a Vitamix) or magic bullet, etc. Blend
until smooth and enjoy!
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No Cook Overnight Oats with Bananas and Chia Seeds
Ingredients
1/2 cup gluten-free rolled oats
1/2 unsweetened almond milk
1/2 up nonfat plain greek yogurt
1 ripe banana, mashed with a fork
1 tsp chia seeds
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Directions: Mix all ingredients until nicely combined. Store in mason jar or airtight container and refrigerate for about
5 hours and up to 24 hours. No cooking needed.
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Lunch Category !
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Sexy Raw Quinoa Tabouli
Ingredients
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1 handful parsley, minced
1 handful minced cilantro
1 ripe tomato ( I used baby tomatoes/grape tomatoes)
1 green onion, chopped
Juice of 1/2 lemon
2 tbsp olive oil
Pinch of sea salt
Pinch of dried oregano
1/2 cup organic quinoa ( any variety)
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Directions: Chop up and place all ingredients (except quinoa) in a bowl and mix well. Cook quinoa to box
directions. Let quinoa cool. Then, scoop into the salad mixture. Enjoy.
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Power Broccoli & Almond Salad
Ingredients
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1 head broccoli, stems removed 
1⁄2 cup almonds, pre-soaked in water for 6 hours and chopped
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1/2 cup lentils  
1⁄4 red onion, chopped 
Pinch of sea salt, garlic powder & black pepper
Directions: Bring a large pot of water with a teaspoon of salt, to a boil. Add the broccoli florets. Cook 1–2 minutes,
depending on how crunchy you want the broccoli. Cook lentils to box directions. Next, combine lentils, broccoli
florets, almonds, chopped onion in a large serving bowl. Mix other ingredients well and use a italian or vinaigrette
dressing. ( I use Mrs. Bragg's salad dressings! Bomb!!)
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Happy Digestion Salad
Ingredients
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1 red apple, cored and thinly sliced
1⁄4 purple onion, very thinly sliced
2 stalks celery, very thinly sliced
6 fresh mint leaves, very finely chopped
Sea Salt and pepper to taste
1/4 cup organic quinoa
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For the dressing
3 tablespoons extra light olive oil
3 tablespoons apple cider vinegar
2 tsp maple syrup
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Instruction: Prepare quinoa to directions on box/package. Let it cool while you move on to the next steps. In a
medium bowl, toss together sliced apples, onion slices, and celery. In a small bowl, whisk together olive oil, vinegar,
maple syrup and mint leaves. Add in quinoa and drizzle dressing over salad. Salt and pepper to taste.
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Dinner
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Miss Nutritionista Superfood Salad
Ingredients
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4 cups spinach
1 cup berries or pomegranate seeds
1 avocado
3 tablespoons chopped walnuts, or sliced almonds
2 tablespoons hemp seeds (protein)
3 tablespoons sweet onion, finely chopped
2 tbsp raw apple cider vinegar
1 tbsp avocado oil
1 tablespoons raw honey
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Instructions: Toss spinach with berries, avocado, walnuts, hemp seeds, and onion. Drizzle with apple cider vinegar,
oil, and honey mixture. Plate immediately and enjoy!
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Flat Tummy Cauliﬂower Couscous
Ingredients
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To make the Cauliflower rice:
Remove all leaves from the cauliflower head and trim off excess parts of stem. Give it a rough chop. Pulse cauliflower
in food processor until it starts looking like rice. Do no over pulse because it will become mushy.
Alternative: use a box grater to get a similar effect.
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3 cups Cauliflower rice
1 small cucumber, finely diced
1/2 bunch parsley, chopped
2 medium tomatoes,finely diced
1/2 black beans ( or kidney beans)
1/2 red onion, chopped
1 clove garlic, minced
1 lemon, squeezed
1 tsp extra virgin olive oil
Sea salt & pepper to taste
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Directions: In a large bowl, mix and combine all of the ingredients. Season well and serve.
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Yummy Detox Soup
Ingredients
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1 tsp olive oil
1 medium yellow onion, diced
1 large carrot, peeled and chopped
2 celery stalks, chopped
2 garlic cloves, minced
2 cups green beans, trimmed and chopped
1 can garbanzo beans (chickpeas)
1 small can of diced tomatoes
4 cups organic vegetable stock
2 tsp dried oregano
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1 tsp dried basil
1 tsp sea salt
1 tsp black pepper
2 cups of kale, stemmed and chopped
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Instructions: Start by heating up a large pot over med-high heat and add olive oil. Chop the onion, carrot and celery
and cook for 3 minutes. Add in garlic and cook for 1 minute. Next, add in green beans and cook for 1-2 minutes.
Now add the diced tomatoes, garbanzo beans, vegetable stock and spices and give it a stir. Bring to a boil and then
let simmer, uncovered over low heat for 25 minutes. Add in kale and cook for 5 more minutes. Top with fresh parsley.
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Immune Boosting Tomato Soup
(Click the link here)
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Bonus Recipe: !
Cleansing Carrot Salad
4 carrots, grated in a food processor
1/2 lemon, juiced
1 tbsp apple cider vinegar
2 tbsp olive oil or flax oil
1/2 cup parsley leaves, chopped
1/2 cup min leaves, chopped
1/2 cup raw walnuts
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Directions: In a food processor, grate carrots finely. Next, place the carrots in a bowl and add all other ingredients. Make a large batch to
last for all 3 days. Hold well in fridge.
!Disclaimer: Mariam Bandarian is not a Doctor or Registered Dietician. The information provided in this document is designed to provide helpful nutrition information & recipe ideas only!
This document is not supposed to be used, nor should it be used, to diagnose or treat any medical condition. Mariam Bandarian is not responsible for any speciﬁc health issues including
any allergic reactions that may require medical supervision and is not liable for any damages or negative consequences from any treatment, action, application or preparation, to any person
reading or following the information in this document and/or it’s attachments. Always consult your doctor before modifying your diet in any way.
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Miss Nutritionista 3 Day Detox Plan

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