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sugar detox:healthy nest’s 1-week jumpstart planStart your journey towardfreeing your body of sugar cravings

do you eat too much sugar?When you eat sugar do you have highs andlows in energy? Do you lose your focus in theafternoons? Do you get moody, especiallyaround 2–3pm? If you said ”yes” to any ofthese, sugar could be the culprit.Hi there! I’m Robin, the founder of Healthy NestNutrition. I love helping clients learn to eat lesssugar. It has an such a positive effect on theirshort-term and long-term health. This 1-WeekJumpstart Plan will get you going on the road todetoxing from sugar and feeling amazing. Ofcourse, for many people, sugar can be a powerfuladdiction. At Healthy Nest, we specialize inhelping our clients kick their sugar habits for goodthrough one-on-one nutrition counseling, mealplans and support. We give our clients all thetools and resources they need to “ reset” fromsugar and live a healthier life.sugar does bad things to our bodies beyondmake us fat.Excess sugar in your diet can cause moodswings, skin breakouts, sleep problems,immune weakness, depression, insulinresistance and many more health concerns.It’s not just sweetsSugar is sneaky, and avoiding candy anddessert does not mean you aren’t eating waytoo much sugar. For instance, white bread isbasically a bomb of sugar.the good newsAs you detox from sugar, you ARE going tostart to feel better. And, because your bodycraves what you give it, it will get easier andeasier to say “no” to sugary foods.2

how to use this jumpstart plan1-week sugar detoxLet’s get started!1. Find the 1-week menu on page 4 (there’s a printable version on page 13 if you wantto stick it on your fridge!)2. You’ll find recipes for each day on pages 6–11. We’ve only included the more complexrecipes. The rest are self-explanatory, but when in doubt, keep it simple.3. Shake recipes are on page 12. You can use any shake recipe you want as long as it islow in sugar (including sugar from fruit).4. Shop at the beginning of the week and prep everything you can then. That way, whenyou get busy during the week, you can still stick to the plan.5. Remember that your body craves what you give it. The first few days might be hard,but push on through and you’ll emerge at the end of the week with more energy andfewer cravings for sugar.3

Snack 1as neededDAYBreakfastDay 1Swirly crust-lessquicheNuts &veggiesDay 2ShakeApple withJustin’s NutButter packetDay 3Swirly crust-lessquiches withberriesHummuswith cut-upveggiesDay 4Sautéed spinach,2 poached eggs, sideof blueberriesAsparagussoup & ahandful ofnutsRed pepperdip withveggiesLunchSnack 2as neededDinnerTurkey burger withmixed green salad(no bun, please)ShakeGrilled salmon withbeet saladTurkey burger onA handful oflettuce and tomato w/nutsasparagus soupMixed green salad6 oz. leftover grilledsalmon w/ sautéedmushrooms & garlic2 c. tomato soupShredded chickenwith quinoa &veggies, side ofberriesPear orappleCitrus & herb wholeroasted chicken withquinoa saladRed pepperdip with cutup veggiesAvocado kale saladwith salmonSmoked salmon overavocado kale saladMaplespicedalmondsShrimp ceviche withasparagus soup1-2 cups ofpotato leekrobinsoupVeggie lettuce cupswith garbanzos& leftover soupMaplespicedalmondsLeftovers!4Day 5ShakeDay 6Sausage frittatawith mixed berriesRed pepperdip withveggiesShrimp ceviche,mixed green saladand an appleDay 7Leftover frittata ORA shakeHummus dipwith veggiesPotato leek soup with1 c. springtimequinoa-

1-week sugar detoxday 1 recipesbeet salad (4–6 servings)swirly crustless quichelarge zucchini, shredded or grated and strained2 large carrots, shredded or grated12 eggs, beaten1 tbsp. butter¼ tsp. chopped rosemary¼ tsp. sea saltMix the zucchini, carrots, spices and eggs in a largebowl and set aside. Grease a 9x13 baking pan withbutter and pour the egg mixture into the pan. For aswirled effect, use a fork to create a circular pattern.Bake for 45 minutes or until the edges are brown. Thequiche will puff up while baking and then deflatewhen removed from the oven. This can be made intomuffins by decreasing baking time to 15 minutes.Adapted from The Practical Paleo8 small cooked beets, diced1 cup cooked green beans2 tart apples1 cup walnuts3 tbsp. olive oil3 tbsp. apple cider vinegarspinach or other greens for the plate.In a large bowl, combine beets, beans, apples,walnuts, oil and vinegar. Toss gently to mix and chill.Spoon mixture onto a bed of greens.basic turkey burger (makes 4 burgers)1 lb. ground turkey1 finely chopped garlic cloves1 finely chopped shallot2 tsp. spices and herbs of choice (such as cumin, redpepper flakes, thyme, rosemary, etc.)2 tbsp. olive oilMix first four ingredients to combine and fashion fourpatties, then brush with olive oil. Grill for 5 min. oneach side or until burgers are cooked through.5

1-week sugar detoxday 2 recipecream of asparagus soup1 bunch fresh asparagus(or sub spinach)2 shallots1 cup of water3-4 tsp. almond butter1 tsp. olive oil1 lemon juiced1 clove garlic½ tsp. sea salt1 tsp. cuminCracked pepper to tasteGently simmerasparagus, shallots,and water until soft (but not mushy). Addthe almond butter,olive oil, garlic, andcumin. Puree until smooth.Slowly add water to thin todesired consistency.Enjoy today’s easy menu! Nomatter how busy you are,everybody has time to snack onan apple and grab a handful ofnuts. Change up your turkeyburger with a different blend ofspices if you’d like, and enjoy theflavorful and nutrient-rich creamof asparagus soup — it’s one ofmy personal faves!— Robin6

1-week sugar detoxday 3 recipescitrus & herb whole roasted chickenquinoa salad w/ lime & ginger8 small cooked beets, diced1¼ cups melted butter or coconut oil1 whole chicken1 onion cut into chunks4-6 cloves garlic, smashed1 orange or lemon, cut into pieces2-4 large carrots, cut into pieceschopped fresh herbs (rosemary, sage, thyme, etc.)sea salt to taste1 cup cooked green beans2 tart apples1 cup walnuts3 tbsp. olive oil3 tbsp. apple cider vinegarspinach or other greens for the plate.For the dressing:Preheat oven to 375. Brush the bottom of a largeroasting pan with half the melted butter. Stuff thechicken with onion, garlic and some of the citrus.Place carrots around the chicken. Brush the chickenwith melted butter and sprinkle with herbs and salt.Roast until center reaches 165 degrees (cook time isapproximately 20 minutes per pound).2 tbsp. freshly squeezed lime juice1 tbsp. seasoned rice wine vinegar1 tsp. minced fresh ginger (or more to taste)1 small garlic clove, mincedSalt to tastePinch of cayenne2 tsp. Asian sesame oil1/4 cup grapeseed oilFor the salad:3 cups cooked quinoa (3/4 cup uncooked)4 scallions, white and light green parts, sliced thin1 small cucumber, halved, seeded and thinly sliced on thediagonal1/4 cup chopped cilantroIn a small bowl or measuring cup, whisk together thedressing ingredients. In a bowl, combine the saladingredients and toss with the dressing.Adapted from the New York Times7

1-week sugar detoxday 4 recipesroasted red pepper dipavocado kale salad1 jar of roasted red peppers with juice1/2 cup of sliced almonds1/4 cup olive oil2 tbsp. balsamic vinegarsea salt and pepper to taste1 head of dinosaur kale, shredded1 cup cherry tomatoes1 avocado, ripe, chopped2 tsp. olive oil3 tsp. lemon juice, or to taste½ tsp. sea salt¼ tsp. cayenne pepper1 cup of white beans, cooked, or drainedand rinsedBlend all ingredients in a blender or food processoruntil desired consistency. Fully smooth is great, butsometimes a bit chunky, like tapenade, is nice too.Clean and dry the kale. Then, roll theleaves like a cigar and use a knife toshred it into small pieces. Discard thebottom tough ends of the kale, andsprinkle it with sea salt and stir. Add thelemon juice and stir again.* Add olive oil,avocado, tomatoes, beans and cayennepepper.*The lemon and salt breaks down thecell walls of the kale, making it softerand making the nutrients more bioavailable.8

1-week sugar detoxday 5 recipeshrimp ceviche1 lb. cooked, peeled and deveined wild shrimp(cooled)¼ red pepper, finely diced¼ orange or yellow pepper, finely diced½ jalapeno pepper, finely diced (seed removed)¼ cup jicama¼ cup diced cucumber, (skin-on)1 tbsp. shallot, finely diced2 tbsp. cilantro, chopped2 tbsp. extra virgin olive oiljuice of 1 limejuice of 1 lemon2 cups sliced cucumber for dippingChop the cooked shrimp into ¼ inch pieces. Combinered bell pepper, orange/yellow bell pepper, jalapeno,jicama, cucumber, shallot, cilantro, olive oil, lime juice,lemon juice in a large mixing bowl. Chill the mixture inthe refrigerator for 30 minutes before serving withcucumber slices.Super-fresh shrimp ceviche. Yum!9

1-week sugar detoxday 6 recipeseasy and delicious sausage frittata(serves 6)1 lb. chicken sausage1 medium sweet potato, peeled and grated4 green onions, diced1 medium pepper10 eggs3 tbsp. coconut oilPepper to tasteIn a large oven-proof skillet, heat the oilover medium heat. Crumble in the sausage,and brown. Next, add the shredded sweetpotato and cook until tender. Add the dicedgreen onion and pepper and sauté with thefor another 2-3 minutes. Evenly spread themixture in the pan. Whisk the eggs and pouron top. Sprinkle with pepper. Cook for about3 minutes or until bubbly and the edges ofthe frittata are almost done. Transfer to theoven and cook under the broiler on low untilthe frittata is cooked all the way through.veggie lettuce cups with garbanzos1 head Bibb lettuce, cleaned1 avocado, cut into ¼ inch pieces1 cup cherry tomatoes¼ cup cilantro¼ cup red onion1 cup shredded carrots1 garlic clove, chopped½ lime2 tsp. olive oil1 cup of garbanzos, over the topMix and serve drizzled with green goddess dressing10

day 71-week sugar detoxno cooking today!Day 7 is an easy day with quick snacks andleftovers on the menu. And, yay, it’s the last dayof the 1-week sugar detox jumpstart. You shouldbe noticing that you have more energy andreduced sugar cravings by today!However, don’t think of today as the end — this isjust the beginning of your journey to eating real,whole foods and, most importantly, feel better!A small handful of nuts is always a great snack!11

1-week sugar detoxshake recipesshake ideasvanilla/nut butter/banana1 scoop of vanilla shakeprotein powder1 tbsp. almond or peanutbutter¼ cup of almond /orcoconut milk½ banana1 tbsp. ground flax/hemp orchia seeda couple of ice cubesvanilla/berries/coconutwater¼ cup of coconut water1 scoop vanilla shake proteinpowder½ cup frozenblue/rasp/mixed berries1 tbsp. ground flax/hemp orchia seeda couple of ice cubescreamy kale & apple1 handful of baby kale leaves1/2 large Gala apple1/4 avocado, pitted andpeeled1/2 cup water1/2 cup almond milka couple of ice cubes12

DAYBreakfastDay 1Swirly crust-lessquicheDay 2ShakeDay 3Swirly crust-lessquiches withberriesDay 4Sautéed spinach,2 poached eggs, sideof blueberriesDay 5ShakeDay 6Sausage frittatawith mixed berriesDay 7Leftover frittata ORA shakeSnack 1as neededNuts &veggiesLunchTurkey burger withmixed green salad(no bun, please)Apple withJustin’s Nut Mixed green saladButter packetSnack 2as neededDinnerShakeGrilled salmon withbeet saladA handful ofnuts6 oz. leftover grilledsalmon w/ sautéedPear or applemushrooms & garlic2 c. tomato soupAsparagusShredded chickenRed peppersoup & awith quinoa &dip with cuthandful ofveggies, side ofup veggiesnutsberriesRed pepper Smoked salmon overMaple-spiceddip withavocado kale saladalmondsveggiesRed pepperShrimp ceviche,1-2 cups ofdip withmixed green salad - robinpotato leekchoppedand an applesoupveggiesPotato leek soupHummus dipMaple-spicedwith 1 c. quinoa &with veggiesalmondsHummuswith cut-upveggiesTurkey burger onlettuce and tomato w/asparagus soupCitrus & Herb wholeroasted chicken withquinoa saladAvocado kale saladwith salmon.Shrimp ceviche withasparagus soupVeggie lettuce cupswith garbanzos& leftover soupLeftovers!13