Here’s the Food List for the Beacon Cleanse. When used in conjunction with the Cleanse Checklist and the Program Guide, you will be able to prepare meal plans for the entirety of the 21 day plan.
Include all fruits in your diet unless you have a known or suspected sensitivity to one or more and have excluded them as part of your modifications. Fresh and frozen fruits are your best choices. Avoid fruits that are canned or packaged with syrup, fruit juice or any other ingredients. Go for organic selections as you are able, especially when buying apples, pears, peaches, nectarines, strawberries, cherries and grapes (taken from Environmental Working Group’s 2017 “Dirty Dozen” list). These fruits tend to have the highest levels of pesticides. Note: Dried fruits are okay in moderation; they are very high in sugar and will cause spikes in blood sugar. Treat them as a sweetener and use them very sparingly. In other words, do not create “replacement” baked goods with 6-10 dates in the recipe.
Include all vegetables in your diet unless you have a known or suspected sensitivity to one or more and have excluded them as part of your modifications. Go for organic selections as you are able, especially when it comes to celery, spinach, potatoes, sweet bell peppers, tomatoes, and hot peppers (taken from Environmental Working Group’s 2017 “Dirty Dozen” list). These vegetables tend to have the highest levels of pesticides. Enjoy fresh and frozen veggies, and avoid those that are canned or otherwise packaged unless they are the only ingredient in the package (other than water) and contained in BPA-free packaging. Note: Corn, which is truly a grain, is excluded from the cleanse. And, yes, this cleanse allows white potatoes, squash and other starchy, sweet vegetables.
Beans & Legumes
Include all beans and legumes in your diet EXCEPT SOY. You may also want to exclude other legumes if you have a known or suspected sensitivity or allergy (like peanuts, for instance), and have excluded them as part of your modifications. If you do consume peanuts and/or peanut butter, choose Valencia peanuts; these guarantee no mold in the processing of the nut or butter. If you choose canned beans, check to be sure there aren’t any other added ingredients and rinse them well before adding them to your cooking. Dried beans are a superior option to canned, but they need soaking (preferably overnight) and they take a while to cook.
Nuts & Seeds
Include all nuts and seeds in your diet unless you have a known or suspected sensitivity or allergy and have excluded them as part of your modifications. Choose raw nuts and seeds, not roasted and/or salted. If you prefer to have something on them, you can dry-roast them yourself, and then toss in a little oil (see oil section below) and sprinkle a little sea salt on them. Nut butters are okay, too, so long as the nut or seed is the only ingredient in the butter. Some people are sensitive to nuts in large amounts, so be mindful if you take in more nuts on this cleanse than you normally would to determine if they are upsetting your stomach.
Grains & Grain-Like Seeds
WHEAT AND CORN ARE EXCLUDED FROM THE PLAN. Enjoy other grains and grain-like seeds such as: Quinoa, Brown Rice, Whole Oats (preferably gluten-free certified to avoid wheat contamination), Amaranth, Millet, Teff, Buckwheat, Wild Rice, Farro and any other non-wheat grain or grain-like seed. If you suspect or have a known sensitivity to grains and/or grasses, you may want to exclude all of these as part of your modifications.
ALL DAIRY PRODUCTS ARE EXCLUDED FROM THE PLAN except for fermented dairy, grass-fed butter and ghee, unless you have a suspected or known sensitivity or allergy and have excluded them as part of your modifications. The fats, vitamins and minerals in grass-fed butter and ghee help to detox fat soluble toxins, and so it may be worth considering keeping in your cleanse. Fermented dairy may help to support a robust microbiome and effective digestion, leading to more efficient metabolism of nutrients from the food you eat.
Meat, Chicken, Fish, Game & Eggs
All meat, poultry, fish, game and eggs are included in the cleanse, BUT: Be sure to choose items that are organic, free-range (meat, game, poultry), grass-fed (in the case of meat and game), wild caught and low in mercury (fish) and allowed to graze (meat and game) and peck (poultry) outside as they are naturally made to do. Also ensure that your selections are free from antibiotics, hormones and other chemicals, preservatives or additives. The best place to source your meat, chicken and eggs would be a farm, followed by a farmers’ market or a co-op/delivery program, followed by traditional markets that carry organic, free-range, grass-fed, wild caught, cage free options. Canned or otherwise packaged fish options are not optimal, but acceptable if you are sure the packaging is BPA-free, the fish is wild-caught and is low in mercury.
We recommend favoring Extra Virgin Olive Oil and Coconut Oil for your everyday preparations on the cleanse. Other oils such as almond, flax seed, pumpkin, sesame, walnut and avocado oils are acceptable, too, but not for cooking with heat. We suggest you AVOID all vegetable oil, corn oil, soybean oil and canola oil. When selecting your oils, go for unrefined, non-GMO, organic, cold-pressed oils.
Go for organic, unsweetened versions of almond milk, cashew milk, hemp milk, coconut milk or rice milk (rice milk is generally the most processed and least nutrient dense, so prefer the others). Be sure to look at ingredients and find the one with the least amount of additives (most alternative milks include an additive to make the beverage creamier so it resembled cow’s milk in look and mouth feel).
ALL ALCOHOLIC, FRUIT JUICE AND DAIRY BEVERAGES (other than fermented dairy, such as kefir) ARE EXCLUDED ON THE CLEANSE. CAFFEINE IS GENERALLY EXCLUDED, WHICH ELIMINATES COFFEE, SODA, AND MOST TEA. But Note: Green, White and Herbal Teas are allowed on the cleanse, IN MODERATION. Green, white and herbal teas have tremendous detoxifying capabilities, so it would be a little ridiculous to exclude them simply because of their caffeine content. Their benefits far outweigh the smaller amounts of caffeine they contain. However, you should not use green or white tea as a crutch for your caffeine habit. A cup in the morning and a cup in the afternoon is all that is needed to gain some benefit without derailing your caffeine detox. If you are pregnant or have suspected or known sensitivities or allergies or another health condition that could be exacerbated by drinking tea, speak with your doctor. There are also “alternative” coffees on the market made from chicory or dandelion root that you may consider. Adding lemon or lime to still or sparkling water is also another good option to bring flavor to your beverages. And be sure to consume plenty of filtered water throughout the day.
Herbs, Spices & Extracts
Go for it! But go organic whenever possible. And go fresh whenever you can. If you have suspected or known sensitivities or allergies to seeds or nightshades, be sure to consider those sensitivities when selecting your herbs and spices. Some of the best herbs and spices for cleansing and detox are cinnamon, garlic, ginger, parsley, turmeric and cilantro. You should also choose a quality sea salt and avoid table salt and kosher salt all together. Sea salt contains trace minerals that help to balance you, whereas table and kosher salt have anti-caking additives that are generally metal based and work against your cleansing efforts.
Condiments & Vinegars
MOST CONDIMENTS CONTAIN SUGAR AND ADDED PRESERVATIVES, COLORS AND FLAVOR ENHANCERS, SO READ LABELS! This means that all conventionally prepared ketchup is out, along with most BBQ sauces. If the condiment has more than a few ingredients and any of them is something that is excluded on the plan, it’s out. Soy sauce and tamari are out, as well, because of their soy content (unless you are allowing non-GMO, fermented soy – then organic tamari is your friend). Mustard is generally okay, as long as you check the label to ensure the ingredients are all friendly to the cleanse. Pure vinegars are fine, as well, but go for quality here.
NO SUGAR. This includes table sugar, cane sugar, rapadura, sucanat, high fructose corn syrup, beet sugar, brown rice syrup, agave syrup, coconut nectar or sugar, xylitol, fruit juice, molasses, honey and maple syrup. And this is not even an exhaustive list! The deal with sugar (in all its forms) is that it is addictive and once we have a taste, we want more. So it’s best to cut it out cold turkey. You don’t want to use artificial sweeteners either. There are simply chemicals and we’re doing a cleanse to rid our body of chemicals. So we say no to aspartame, saccharin and all their chemical cousins. One alternative is stevia, which is an herb that doesn’t affect blood sugar. It does not taste exactly like sugar, so it may not meet your need for sweet! Another option is to use pureed, whole fruit like dates, prunes or apples, but only use this in small amounts. If you really need to add sweet to a recipe, the best of the banished sugars to use would be a touch of raw, unfiltered honey or a drop of maple syrup. Whole fruit, honey and maple syrup are truly WHOLE FOOD SWEETENERS.
Avoid processed, packaged snacks. Avoid anything that contains ingredients which are excluded from the cleanse like wheat, dairy, corn, soy, caffeine and sugar or any other food you are sensitive or allergic to. Your best bets will be fresh fruit, a handful or raw nuts mixed with dried fruit, hummus (check the ingredients!) and carrots or pepper strips, guacamole (fresh) and jicama chips, a salad, leftovers, or a smoothie that has ingredients approved on the cleanse.
The information shared in this post is for educational purposes and is not meant to be used to diagnose, treat, prevent or cure any disease condition. Discuss any new health plan you are considering with your health care provider.