The 14-Day Plan for Healthy Eating with 100 Delicious Recipes
The Healthy Eating program helps you gradually change your diet and your approach to food.
While the ultimate goal is to help you achieve and maintain a healthy weight, it’s also about discovering how you can enjoy a better life.
About Program
One of the major reasons traditional diets don’t work is that they expect you to go cold turkey and cut certain food groups all at once. Such a drastic change is often too much to handle, so we quickly revert back to our old eating habits. The Healthy eating program helps you gradually change your diet and your approach to food. Discover our 100 delicious recipes for healthy and clean eating you will enjoy.
Breakfast
Start your day with a healthy meal and pack yourself with enough energy for the day.
Lunch
A healthy, light lunch doesn't mean you're stuck with sad desk salads. Discover our healthy and clean eating recipes for fun and filling meals.
Dinner
Recipes to get something simple and nutritious on the table to satisfy your palate but also boost your energy for the next day.
Benefits
Increase your energy levels
Healthy eating is one of the best ways to increase your energy levels naturally. It will give you a natural boost both physically and mentally, which will cause an immediate rise in your energy level.
Promote better sleep
Healthy eating can help you fall asleep faster and sleep more soundly—as long as it's done at the right time. It helps promote restful sleep, reduces stress and anxiety.
Raise your self-esteem
Healthy eating is essential to your mental health, overall well-being, and self-esteem. It keeps your body healthy and strong, but also releases endorphins, gives you energy, helps with confidence, and is crucial for mental well-being.
Improve digestion
Diet and lifestyle changes can have a positive impact on your gut health. Discover food that can help you stimulate the natural production of digestive enzymes and bile to break down the good more efficiently.
Control food cravings and mood swings
The majority of us will experience an intense craving for chocolate, pizza, sweets, crisps etc from time to time but these desires can be overcome even for certain individuals such as people on a calorie-controlled diet or those struggling with a weight problem.
Enhance your complexion
Eat your way to a clearer complexion. Ever heard the saying ‘you are what you eat’? Look around you – most times the people with the clearest skin and shiniest hair are those that are eating ‘real food’. Make nutrition be a crucial part of your beauty regime.
Features
Approach to food
Healthy eating helps you gradually change your diet and your approach to food. No restrictions or radical changes.
The Healthy Eating Recipes
100 delicious recipes for healthy and clean eating you will enjoy.
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Frequently asked questions
Questions (with answers) that are most often asked when we speak to individuals or groups and share the Healthy Eating program.
Focus on you
Each of us is unique, especially when it comes to eating patterns and habits. Figure out your unique profile to get the most out of the Healthy Eating program.
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Long-term Success
Discover our philosophy for healthy eating that doesn’t make promises that go unfulfilled. Being kind to your body and fueling it with meals that are healthy and wholesome brings long term results.
Real-life challenges
There are times and occasions when it can be difficult to eat clean and maintain your weight-loss achievements and goals. Discover our game changing advice.
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Start Eating Healthly
- 100 delicious recipes for healthy and clean eating you will enjoy: Morning meals, Smoothies and juices, soups, sandwiches, and wraps, salads and dressings, main meals, appetizers and side dishes, desserts and snacks.
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Your unique eating profile: figure out your unique profile to get the most out of the Healthy Eating program.
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Our proven philosophy for long-term success: for healthy eating that doesn’t make promises that go unfulfilled.
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Testimonials
I learned that it is important and okay to put myself first. If I can’t take care of myself, then I can’t take care of my family. The adventure of trying new foods and recipes on the Healthy Eating program was awesome and inspired me to create some of my own—it’s hard to mess up when using real foods! While weight loss is good, the awesome feeling of becoming and maintaining a healthy new version of myself makes me giddy. And now I’m always sure to have food prepped and ready to have as a snack or a meal.
KIM RYAN-PITEL
Frequently Asked Questions
What do you mean by “clean eating”?
Clean eating means different things to different people. To us, it means eating food in its natural state or as close to that as possible. That means food that is free of artificial flavors, colors, sweeteners, preservatives, hormones, and antibiotics and is unprocessed and, whenever possible, organic. On the Healthy Eating Program, clean eating also means eliminating those foods that can sabotage your weight-loss efforts and health—sugar, wheat, dairy, highly processed foods, artificial sweeteners, red meat, and alcohol. When it comes to clean eating, however, we are realistic. We try to eat clean as often as possible, but we also believe in indulging in moderation. Life without chocolate, cookies, wine, and ice cream wouldn’t be much fun. Eating clean most of the time so we don’t have to feel guilty when we do occasionally indulge.
How much weight can I expect to lose?
Participants have lost anywhere from 6 to 14 pounds during the 14-day program by eating a healthier, cleaner diet and eliminating the food categories that are known to sabotage weight loss.
Can I add artificial sweetener to my coffee or tea?
All artificial sweeteners (Splenda, Equal, Sweet’N Low, etc.) are eliminated on Day 5 of the program. You may wonder if stevia, an intensely sweet herb that has been used as a sweetener in its natural form for centuries, is allowed. It is often found in powder form under the brand name Truvia, and I treat this processed stevia like any other artificial sweetener and eliminate it during the program. If you frequently consume artificial sweeteners (including diet sodas), you might have a headache for a day or two when you eliminate them, but you’ll soon notice that you feel better and have more energy. If, after the 14-day program, you find that you still miss sweetened coffee or tea, try adding a small amount of a more natural sweetener like honey or agave. You might, however, be amazed at how much better your food tastes when it’s no longer masked by artificial flavors.
Can I add protein powder to my morning smoothies?
If protein powder isn’t included in specific breakfast drinks, then steer clear of it for the 14 days. Protein powders are processed and often contain additives and preservatives. You will be eating plenty of protein at your meals.
What immediate changes will I notice on the Healthy Eating Diet?
Once you eliminate sugar and artificial sweeteners from your diet, you may experience headaches, but that is common when starting any clean eating program. Stay strong and keep with the program! By Day 4, you’ll notice that your energy levels are higher, and you’ll experience fewer midafternoon crashes and cravings. The lethargy that often follows big meals will disappear, and soon you’ll feel great all the time.
Why are foods eliminated in the suggested order?
When attempting to clean up your diet, eliminating sugar, wheat, and dairy can have a huge and often nearly immediate impact on how you feel. However, it can be daunting and difficult for many people to eliminate these three food groups, so we wanted them to be the first to go, while everyone’s enthusiasm, willpower, and dedication to the program are the strongest. In just a few short days, you will notice positive changes in your energy levels, sleep patterns, hunger, and cravings, which should keep you motivated to stay on the program.
Can I drink coffee or tea during the program?
Yes, you can drink coffee and tea. Instead of animal-based milk, add a splash of unsweetened almond milk. Avoid all creamers.
What should I drink instead of diet sodas and sweet beverages?
It’s important to keep yourself hydrated throughout the day, so always have a bottle of water or unsweetened iced tea on your desk or in your car. We often add a slice of lemon, lime, or orange to the water. Or try adding a few cucumber slices and mint leaves—it makes you feel like you’re at a spa. You can also try some of the many herbal teas available, and enjoy them hot or chilled.
Since I’m a vegetarian, how can I participate in the 14-day program?
Although the meal plans do include meat and seafood, don’t let that deter you. The program was meant to be flexible, and you can easily alter it to work with a vegetarian diet. For example, if a meat or seafood dish is listed for dinner, feel free to substitute it with Vegetarian Chili, Nori Rolls with Avocado-Wasabi Sauce, or Roasted Vegetable Pasta. If you find a favorite vegetarian recipe, double it and store as directed so you have extra for lunches and dinners. As long as you follow the program instructions for what food item is eliminated each day, you can plan your recipes accordingly.
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