Seven
High Motivation—The Quick & Clean Fourteen-Day Challenge
The High Motivation stage is, as I’ve said, the most restrictive phase of the Quick & Clean Diet—but with good reason. First of all, it’s when you’ll get all the toxic stuff you may have been consuming for years out of your system—that’s another way to look at how this can be a cleansing experience. And second, you’ll see results almost right away, which is bound to keep you motivated to continue—that’s the “quick” part.
By getting rid of the junk and starting to introduce good, clean food, you’ll be resetting the way your body responds to what you eat. When I started my Quick & Clean adventure, I had become totally accustomed to eating foods that produced different chemical effects. Sugar would give me fast energy and a happy feeling. Caffeine gave me a buzz. Starchy carbs gave me comfort. And before I knew it, I was bouncing from sensation to sensation, and then crashing before the day was over. That is the pattern you have to break in order to lose weight. And you will!
In a few days you’ll find, as I did, that you stop craving the sugar, salt, caffeine, and starch and will actually want to eat cleaner and lighter. I used to wake up needing coffee to get going. Not anymore. I like it, but I don’t need coffee to get me going. I used to want something sweet or starchy in the morning. Not anymore. The High Motivation Stage helped me to change my body chemistry in order to get rid of those needs. And it happened very quickly.
Because we live in a world of instant gratification, it’s tough to commit to something long-term without being able to see some sort of quick result. At least for me it is. When I don’t see the result as quickly as I’d hoped, I can easily become frustrated. And that’s as true for weight loss as it is for anything else. I need to know that whatever I’m doing, it’s working.
I must be honest: I’ve always disliked the thought of having to take something away in order to gain something else, but sometimes it’s necessary. To make a big change in your life, you sometimes need to focus on the greater good—and in this case that greater good is having a fit body you love (and one that loves you back) and being healthier.
So let me ask you to create this mental image: Envision two groups, those who get what they want and those who don’t. In one corner you have the people who wish for it, really want to do it, dream of what it would be like, but aren’t willing to do what it takes. In the other corner you have those who want it, can see it, and are willing to work hard for it. The second group gets what they want. They cross the finish line.
Part of it is determination, but the other part is structure. You must set yourself up to succeed by having a plan and sticking with it. Too many of us say we are going to do something but aren’t sure exactly how we are going to achieve it. I know you know what I’m talking about. Being excited and determined to change is not enough; you must have a plan of action. Without that you just have a whole lot of intent, but no map to chart your course.
Here’s the map that will get you to the end of the Quick & Clean challenge and the beginning of a whole new way of life.
The Basics
- Eat three meals a day.
- Eat lean protein, good carbs, and healthy fat at every meal.
- Have a morning and an afternoon snack every day.
- Drink water all day long.
What’s Allowed and What’s Not
- Eat any vegetable except corn and potatoes. If you want to add additional steamed or grilled vegetables to any meal, do so.
- Limit legumes to ¼ cup in a salad once a week.
- Eat any fruit except bananas, cherries, mangoes, and pineapples.
- Eat any of the dairy products listed in chapter 4.
- Eat any of the proteins.
- Eat any of the fats.
- Use any of the herbs, spices, and condiments in the Quick & Clean pantry (chapter 5).
- Have no more than 2 teaspoons of agave syrup a day. Have as much stevia or Truvia as you like.
- Have a cup of coffee in the morning if you wish, but have it with skim or low-fat milk.
- Do not eat any grains.
- Do not drink any alcoholic beverages
Before You Begin
Go through your pantry, fridge, and freezer and get rid of all the food you have on hand that will make you fat. You may think this is an extravagant thing to do but, believe me, it’s worth it. If it isn’t there, you won’t be tempted by it, and in the end isn’t the point to make this process as easy as possible?
It’s worth looking through the meal plan that follows and stocking up on staples before you start the program. Also, make as many dishes as possible in advance. That way you’ll know you have them on hand when you get hungry and won’t have any excuse to “cheat.”
You can use the menus on the meal plan exactly as they’re written or substitute your own favorite clean dishes. You can switch days, switch combinations, or repeat a favorite dish as often as you like. Just be sure that you use only the ingredients allowed on this stage of the diet. Please remember that I have included nutritional information merely as a reference for anybody who needs to know; this should not be your focus. If you do find yourself very hungry—or you feel like you are not getting enough calories—apples, peanut butter, almond butter, and almonds are always healthy options for adding sustenance. If these don’t appeal to you, choose another healthy option that’s Q & C approved. Just remember, this is not an excuse to eat a big fat cheesy pizza!
Also, look through chapter 14 to find additional High Motivation recipes that are not included in the meal plan, and feel free to use those too.
Make a pitcher or two of flavored waters and keep them in the fridge. You can also decant them into bottles to carry with you throughout the day. To make flavored waters, place the fruits of your choice in a mesh tea ball steeper and immerse it in a pitcher of water. Let it steep for several hours; when it’s as “fruity” as you desire, remove the tea ball. Or just put the cut-up fruit in the pitcher and strain it out when the water is flavored to your taste. Feel free to mix and match different fruits—I like strawberry-raspberry and strawberry-kiwi water, for example.
Water with Fruit
Remember, you can drink unlimited amounts of water and green tea. If you are sensitive to caffeine, buy caffeine-free green tea. I drink it in the afternoon. Or you can drink herbal tea if you hate the taste of green tea. Rooibos tea is another good option that’s very good for you and has no caffeine. Dr. Oz loves it! It will help you feel full. Vegetable portions are also unlimited. They will also help make you feel satisfied.
Day One
Breakfast
Hot green tea
Snack
20 raw almonds
½ pink grapefruit sprinkled with Truvia
Glass of strawberry water
Lunch
Glass of water with orange slice
Snack
Strawberry Greek Yogurt Parfait
Glass of raspberry water
Dinner
Glass of orange water
| Analysis for Day 1: | |
| Calories | 1060 |
| Total Fat | 38 g (43%) |
| Carbohydrates | 70 g (26%) |
| Protein | 118 g (31%) |
Day Two
Breakfast
Green tea
Snack
14 raw almonds 6 ounces whole vanilla yogurt sprinkled with cinnamon
Glass of lemon water
Lunch
Glass of orange water
Snack
20 fresh or frozen grapes
Glass of strawberry water
Dinner
Rosemary Dijon Chicken Breast over Steamed Spinach
Glass of lime water
| Analysis for Day 2: | |
| Calories | 1204 |
| Total Fat | 59 g (30%) |
| Carbohydrates | 84 g (27%) |
| Protein | 92 g (43%) |
Day Three
Breakfast
Green tea
Snack
Strawberry Greek Yogurt Parfait
Glass of lemon water
Lunch
Q & C Grilled Scallop Salad with Basil Vinaigrette
Glass of lime water
Snack
2 tablespoons almond butter with 5 baby carrots
Glass of lemon water
Dinner
Olive Oil Herb-Roasted Flank Steak
Glass of raspberry water
| Analysis for Day 3: | |
| Calories | 1087 |
| Total fat | 60 g (47%) |
| Carbohydrates | 64 g (23%) |
| Protein | 87 g (30%) |
Day Four
Breakfast
Green tea
Snack
½ cup mixed berries
6 ounces whole vanilla yogurt sprinkled with cinnamon
Glass of lemon water
Lunch
Grilled Shrimp and Cannellini Bean Salad
Glass of lime water
Snack
20 fresh or frozen grapes
15 raw almonds
Dinner
Garlic Lime Chicken on a Bed of Steamed Spinach
Glass of lemon water
| Analysis for Day 4: | |
| Calories | 1120 |
| Total Fat | 50 g (26%) |
| Carbohydrates | 101 g (35%) |
| Protein | 75 g (39%) |
Day Five
Breakfast
Peaches and Cinnamon Cream Smoothie
Green tea
Snack
20 fresh or frozen grapes
Lunch
Glass of lime water
Snack
10 raw almonds
Dinner
Salmon with Snow Peas and Fresh Dill
Glass of strawberry water
| Analysis for Day 5: | |
| Calories | 1325 |
| Total Fat | 45 g (33%) |
| Carbohydrates | 132 g (38%) |
| Protein | 114 g (29%) |
Day Six
Breakfast
Strawberry Greek Yogurt Parfait
Green tea
Snack
1 small pear with 2 small pieces of farmer’s cheese
Glass of raspberry water
Lunch
Glass of lime water
Snack
15 baby carrots with 2 teaspoons cashew butter
20 raw almonds Glass of lemon water
Dinner
Grilled Pork Chops with Red Onion Apple Relish
Glass of strawberry water
| Analysis for Day 6: | |
| Calories | 1004 |
| Total Fat | 40 g (35%) |
| Carbohydrates | 78 g (30%) |
| Protein | 91 g (35%) |
Day Seven
Breakfast
Scrambled Eggs with Pico de Gallo
Green tea
Snack
½ cup mixed berries
6 ounces whole vanilla yogurt sprinkled with cinnamon Glass of lemon water
Lunch
2 wedges Laughing Cow Light Creamy Swiss Cheese
Glass of orange water
Snack
15 baby carrots with 1 tablespoon cashew butter and Ranch Dip
Glass of strawberry water
Dinner
Steamed Broccoli Rabe with Lemon
Glass of lime water
| Analysis for Day 7: | |
| Calories | 1074 |
| Total Fat | 45 g (30%) |
| Carbohydrates | 97 g (34%) |
| Protein | 84 g (36%) |
Day Eight
Breakfast
Green tea
Snack
10 raw almonds
Lunch
Glass of lemon water
Snack
6 frozen grapes
Dinner
Sautéed Shrimp with Arugula and Tomatoes
Glass of lemon water
| Analysis for Day 8: | |
| Calories | 1039 |
| Total Fat | 39 g (34%) |
| Carbohydrates | 50 g (19%) |
| Protein | 121 g (47%) |
Day Nine
Breakfast
Green tea
Snack
½ cup mixed berries
Glass of lemon water
Lunch
Glass of lime water
Snack
15 raw almonds
Dinner
Steamed Broccoli Rabe with Lemon
Glass of raspberry water
| Analysis for Day 9: | |
| Calories | 1031 |
| Total Fat | 40 g (43%) |
| Carbohydrates | 64 g (24%) |
| Protein | 114 g (33%) |
Day Ten
Breakfast
Strawberry Greek Yogurt Parfait
Green tea
Snack
10 raw almonds
Glass of strawberry water
Lunch
Glass of lime water
Snack
½ cup 2 percent cottage cheese with 1 teaspoon agave syrup
Glass of orange water
Dinner
Salmon with Snow Peas and Fresh Dill
Glass of lemon water
| Analysis for Day 10: | |
| Calories | 1017 |
| Total Fat | 41 g (35%) |
| Carbohydrates | 69 g (26%) |
| Protein | 102 g (39%) |
Day Eleven
Breakfast
Green tea
Snack
Creamy Strawberry Cottage Cheese with Almonds
Glass of lemon water
Lunch
Grilled Chicken, Tomato, and Arugula Salad
Glass of lime water
Snack
Red pepper slices with Ranch Dip
Dinner
Super-Clean Shrimp and Broccoli
Glass of raspberry water
| Analysis for Day 11: | |
| Calories | 1068 |
| Total Fat | 42 g (35%) |
| Carbohydrates | 38 g (14%) |
| Protein | 138 g (51%) |
Day Twelve
Breakfast
Green tea
Snack
10 raw almonds
Lunch
Glass of lime water
Snack
Small pear with 2 slices of farmer’s cheese
Dinner
Rosemary Dijon Chicken Breast over Steamed Spinach
Glass of orange water
| Analysis for Day 12: | |
| Calories | 1043 |
| Total Fat | 40 g (34.5%) |
| Carbohydrates | 64 g (24.5%) |
| Protein | 107 g (41%) |
Day Thirteen
Breakfast
Green tea
Snack
15 raw almonds
Glass of lemon water
Lunch
Q & C Grilled Scallop Salad with Basil Vinaigrette
Glass of orange water
Snack
2 tablespoons cashew butter with 15 baby carrots
Glass of lime water
Dinner
Glass of lemon water
| Analysis for Day 13: | |
| Calories | 1001 |
| Total Fat | 43 g (36%) |
| Carbohydrates | 94 g (35%) |
| Protein | 75 g (28%) |
Day Fourteen
Breakfast
Green tea
Snack
½ cup 2 percent cottage cheese with 1 teaspoon agave syrup
Glass of orange water
Lunch
Glass of lemon water
Snack
1 small pear with 2 teaspoons cashew butter
Glass of strawberry water
Dinner
Olive Oil Herb-Roasted Flank Steak
Steamed Broccoli Rabe with Lemon
Glass of lime water
You got through it! Now breathe a sigh of relief! That’s why it’s called a challenge—but now you’re in a better place for it. Now you move on to the next stages: Grounding, where you will continue to lose weight, and then Stability, the place you want to be. Take a look at the guidelines in the next chapter, and remember to enjoy the process.
| Analysis for Day 14: | |
| Calories | 1116 |
| Total Fat | 34 g (28%) |
| Carbohydrates | 64 g (23%) |
| Protein | 137 g (49%) |
