7 D AY C L E A N E AT I N G G U I D E
A B O U T B E W E L L & C L E A N E AT I N G P R O G R A M
Healthy Living Made Simple
Be Well by Dr. Frank Lipman offers a line of
detoxifying cleanses and shakes, leading-edge
supplements, and health coaching services. Our
mission is to educate and inspire individuals on their
journey to greater health and well being.
We believe that delicious and nutritious are not
mutually exclusive. Eating food you love is central
to loving your healthy lifestyle. Our 7 Day Clean
Eating Program provides recipes for 21 delectable,
nourishing meals that will benefit you and
your lifestyle.
“Clean” eating removes what is harmful and includes
what is beneficial. These recipes incorporate a wide
variety of fresh, wholesome foods that will replenish
your body and support your health and vitality. All
of the recipes utilize simple, whole foods as close
to their natural state as possible. We recommend
choosing organically grown produce whenever
possible to avoid ingesting pesticides and buying
grass-fed meats and pastured, free-range poultry and
eggs. Healthy fats fuel our bodies with slow-burning
energy, support our hormonal systems, and keep
us feeling satiated. We are big fans of nuts, seeds,
avocados, olive oil , and coconut. Eliminating sugar
from your diet is a powerful lever for health and
a huge component of clean eating. You won’t find
refined sugar in our recipes—only fruits and small
amounts of raw honey and maple syrup.
Most importantly, eat mindfully and take time to
appreciate your meals with family and friends.
Enjoy!
 TA B L E O F C O N T E N T S

Clean Eating Shopping List 1 DINNER

Braised Chicken and Vegetables 16
B R E A K FA S T
Roasted Salmon with Blueberries 17
Paleo Egg Muffins 3
Spaghetti Squash with Cherry Tomatoes and Kale 18
Chia Seed Pudding 3
Slow Cooker Lamb Stew 19
Coconut Flour Pancakes 4
Vegetable Stir-Fry with Cauliflower Rice 20
Dairy-Free Coconut Yogurt  5
Slow Cooker Lentil Chickpea Stew 21
Mocha Choca Smoothie 6
Chicken Noodle Stir-Fry with Nut Sauce 22
Gluten-Free Crêpes  7
Metabolism-Boosting Smoothie 8

LUNCH
Wild Salmon Salad 9
Butternut Squash and Root Vegetable Soup 10
Shredded Chicken and Napa Cabbage Salad 11
Chicken Vegetable Soup in 2 Parts 12
Grapefruit Kale Salad 13
Quinoa Tabouli 14
Arugula and Strawberry Salad 15
 C L E A N E AT I N G S H O P P I N G L I S T

V E G E TA B L E S FRESH HERBS +
arugula onions, yellow or white SEASONINGS
avocados Napa cabbage basil
butternut squash mixed greens bay leaves
carrots parsnips ground black pepper
cauliflower red onion cilantro
celery red or orange pepper ground cinnamon
cherry tomatoes scallions cumin
chili spaghetti squash garlic
chives shallot ground ginger
daikon radish spring onions mint
grape tomatoes sweet potato oregano
kale tomatoes parsley
lacinato kale turnip red pepper flakes
leeks zucchini rosemary
sea salt
tamari
FRUITS M E AT + D A I R Y tarragon
thyme
bananas butter, grass-fed
turmeric
blueberries eggs, organic and free-range
vanilla extract
grapefruit leg of lamb
limes chicken breasts, organic
lemons chicken, whole organic
strawberries

1
 C L E A N E AT I N G S H O P P I N G L I S T

SEAFOOD CANNED GOODS

wild salmon, canned and chickpeas
packed in water tomato paste
wild salmon vegetable stock, organic
coconut milk

DRY GOODS
almond flour coconut flour
baking soda coffee, organic
Be Well Chocolate Whey Protein Powder gluten-free flour
Be Well Probiotic Powder Matcha green tea powder PA N T R Y I T E M S
Be Well Sustain Protein Powder pumpkin seeds
almond butter
Be Well Vanilla Whey Protein Powder red lentils
balsamic vinegar
cashews quinoa
Be Well MCT Oil
chia seeds
bone broth
coconut aminos
coconut oil
coconut sugar or syrup
dry white wine
FROZEN GOODS extra-virgin olive oil
fish sauce
peas
maple syrup
snap peas

2
B R E A K FA S T
5

CHIA SEED PUDDING

4 SERVINGS

Ingredients
2 cups unsweetened coconut milk
1½ tablespoons maple syrup
½ teaspoon vanilla extract
PA L E O E G G M U F F I N S
Pinch of sea salt
6 - 12 SERVINGS, DEPENDING UPON PORTION SIZE
½ cup chia seeds
Ingredients
Drop of coconut oil, extra-virgin olive oil, or grass-fed butter to line Optional Toppings
the muffin tins Raw nuts
Vegetables : choose your own or try 3 of our favorite combinations: Fresh berries
¼ cup chopped tomatoes + ¼ cup chopped fresh basil
½ cup chopped kale + 3 cloves chopped garlic Preparation
¼ cup chopped cilantro + ¼ cup scallions 1. Whisk together coconut milk,
12 eggs (organic, free-range) maple syrup, vanilla extract, and
Sea salt and fresh ground pepper to taste sea salt in a large mixing bowl.
2. Gradually whisk in chia
Preparation seeds, making sure no clumps
1. Preheat oven to 350°F degrees. Lightly grease muffin tins with have formed.
coconut oil, olive oil, or grass-fed butter. 3. Cover mixture with plastic wrap
2. Chop veggies. and refrigerate for 2 hours.
3. Whisk eggs well in a large bowl. Add sea salt and pepper. 4. Top with your favorite raw nuts
4. Stir in veggies. (If you’re making different flavors, you’ll need to and berries.
ration the eggs into different bowls for each flavor).
5. Pour into muffin tins.
6. Bake for 20-25 minutes or until eggs are fully cooked through.

B R E A K FA S T S 3
C O C O N U T F LO U R PA N C A K E S
4 SERVINGS

Ingredients
4 whole eggs
⅓ cup coconut flour
2 ripe bananas, mashed
1 teaspoon baking soda
½ teaspoon ground cinnamon
1 teaspoon vanilla extract
Coconut oil

Optional Toppings
Walnuts
Fresh banana slices

Preparation
1. Beat eggs until frothy, then add remaining ingredients one by
one, continuing to beat well to incorporate lots of air.
2. Heat coconut oil on griddle.
3. Use ¼ cup for each pancake. Cook until bubbles form and burst.
4. Turn and brown on the other side.
5. Top with walnuts and banana slices, if desired.

B R E A K FA S T S 4
D A I R Y- F R E E
C O C O N U T YO G U R T
2-3 SERVINGS

Ingredients
2 cans full-fat coconut milk (refrigerated overnight)
1 teaspoon probiotic powder
1 tablespoon lemon juice
Pinch of sea salt

Optional Toppings
Fresh berries
Walnuts
Chia seeds

Preparation
1. Scoop “cream” off the top of the coconut milk.
2. Place in blender with rest of ingredients and blend
until smooth.
3. Top with fresh berries, walnuts, and chia seeds,
if desired.

B R E A K FA S T S 5
MOCHA CHOCA SMOOTHIE
SERVES 2

Ingredients
1 scoop chocolate protein powder
¼ cup brewed organic coffee or 1 teaspoon organic instant
coffee powder
¾ cup unsweetened coconut milk (or nondairy milk)
1 teaspoon probiotic powder
¼ avocado
1 tablespoon almond butter
1 tablespoon coconut oil
1 tablespoon chia seeds
¼ teaspoon ground cinnamon
6 – 8 ice cubes

Preparation
1. Place all ingredients into a blender and blend till
creamy.

B R E A K FA S T S 6
GLUTEN-FREE CRÊPES
4 - 5 T H I N C R Ê P E S , D E P E N D I N G U P O N PA N S I Z E

Ingredients
Preparation
3 large eggs
1. Beat the eggs thoroughly; gradually add both flours until a
3/4 cup gluten-free flour
thick paste is formed.
¼ cup almond flour
2. Slowly mix in the milk and melted butter.
½ cup unsweetened coconut milk
3. Add the vanilla, salt, and honey, if using.
1 tablespoon melted grass-fed butter, plus extra for the pan
4. Beat until all the lumps are gone, and let rest for a few
Dash of vanilla extract
minutes while you heat a small pat of butter in the pan.
Pinch of sea salt
5. Holding the pan at an angle, pour a small amount of batter
into the hot pan and swirl to coat into a thin layer.
Optional Toppings
6. When slightly browned, flip and cook on the other side.
Fresh berries
7. Top with fresh berries or extra honey for a morning treat,
Honey
if desired.

B R E A K FA S T S 7
M E TA B O L I S M - B O O S T I N G S M O O T H I E
1 SERVING

Ingredients Preparation
1 packet Sustain protein powder or 1 scoop vanilla protein powder 1. Place all ingredients in your blender and blend until
1 – 2 teaspoons Matcha green tea powder to taste smooth and creamy.
1 cup unsweetened coconut milk
Juice of half a lime
1 tablespoon MCT Oil
¼ avocado
¼ teaspoon ground ginger
1 tablespoon chia seeds
1 cup organic kale or spinach
4 – 6 ice cubes

B R E A K FA S T S 8
LUNCH
WILD SALMON SALAD
1 SERVING

Ingredients
Can of wild salmon, packed in water
Juice of half a lemon
1 tablespoon of extra-virgin olive oil
Small amount of chopped vegetables : celery, carrots,
cucumber, tomatoes, radishes, peas
½ avocado
Chopped parsley (or other herb)
Mixed greens

Preparation
1. Mix half a can of salmon with lemon juice, olive oil,
and chopped vegetables.
2. Slice and add avocado and chopped parsley (or
other herb), and mound on top of salad greens
with additional chopped vegetables.

LUNCH 9
BUTTERNUT SQUASH AND
R O O T V E G E TA B L E S O U P
8 SERVINGS

Ingredients
3 tablespoons extra-virgin olive oil
1 large onion, peeled and chopped
2 cloves fresh garlic, crushed
1 large butternut squash, peeled, seeded, and cubed
3 carrots, peeled and chopped
3 parsnips, peeled and chopped
1 sweet potato, peeled and chopped
2 leeks, cleaned and chopped, white parts only
1 teaspoon ground thyme
Sea salt and freshly ground pepper to taste
8 cups organic vegetable stock

Preparation
1. Heat the oil in a large pot, add the onions and garlic
and sauté until they are soft.
2. Add remaining vegetables, thyme, salt, and pepper and
sauté for a few more minutes.
3. Pour in the stock and bring to a boil.
4. Reduce heat, cover, and simmer till the vegetables are
soft, about 45 minutes.
5. Cool, then puree.
6. Adjust seasonings to taste and reheat before serving.

LUNCH 10
SHREDDED CHICKEN AND
N A PA C A B B A G E S A L A D
4 SERVINGS

Ingredients
½ - 1 cup chicken : use leftovers from a rotisserie or roast chicken, or some
sliced, grilled chicken breast
1 head Napa cabbage, washed well and sliced into strips
½ red or orange pepper
1 carrot
⅓ cup cilantro leaves
3 spring onions
⅓ cup cashews, roughly chopped
1 tablespoon chia seeds
1 teaspoon ground thyme
Sea salt and freshly ground pepper to taste

Dressing
¼ cup fish sauce
1 tablespoon grated ginger
1 chili, seeds removed, thinly sliced (optional : adjust to your own
spice preference)
1 clove garlic, grated
2 tablespoons lime juice
¼ cup water

Preparation
1. Mix all the dressing ingredients together in a bowl or jar and set aside.
2. With your fingers, shred the chicken into bite-size pieces or, if you’re using
grilled breasts, slice the breasts thin. Drizzle the chicken with ¼ cup of the
dressing and set aside.
3. Cut up your salad ingredients and add them to a large mixing bowl. Pour the
remaining dressing over and toss everything together well.
4. Add in the chicken and chia seeds. Give it another toss, and serve.

LUNCH 11
C H I C K E N V E G E TA B L E S O U P
I N 2 PA R T S
4 SERVINGS

Part 1: Making the Stock Part 2: Chicken Vegetable Soup

Ingredients Ingredients
1 whole organic chicken, rinsed 2 tablespoons extra-virgin olive oil
2 whole carrots 1 medium onion, chopped
3 celery stalks 3 garlic cloves, minced
2 large white onions, quartered 6 large carrots, chopped into ½-inch thick pieces
1 turnip, halved 5 medium parsnips, chopped into ½-inch thick pieces
1 head of garlic, halved 2 celery stalks, chopped into ½-inch thick pieces
2 bay leaves Shredded cooked meat from the chicken
Thyme
Peppercorn Preparation
1. Heat olive oil in your stockpot and add all the chopped
Preparation vegetables. Let them sauté for 5 - 6 minutes.
1. In a large stockpot, combine the chicken, carrots, celery, onions, turnip, 2. Add the thyme, bay leaves, and peppercorn and allow it to
and garlic. Pour in cold water to cover the chicken and vegetables. come to a boil.
2. Add the thyme, bay leaves, and peppercorn, and allow it to come to a boil. 3. Add the broth, cover, and simmer for 12 - 15 minutes until the
3. Lower the heat and simmer for at least 2 hours but up to 10 hours. The vegetables get tender.
longer you let it simmer, the more flavorful the broth. 4. Add the meat from the chicken, allow to simmer for a few
4. Transfer the chicken to a cutting board. minutes, and it’s ready to be served.
5. Once it cools a bit, pull the meat from the bones and cut into
½-inch pieces.
6. Strain the stock through a fine sieve into another pot and discard
the vegetables.

LUNCH 12
GRAPEFRUIT KALE SALAD
2 SERVINGS

Ingredients Preparation
1 head lacinato kale 1. Trim bottom 2 inches off kale stems and discard.
½ grapefruit, peeled and chopped into small pieces Slice kale, including ribs, into 3/4-inch wide
½ avocado ribbons. Put kale in bowl.
1 tablespoon pumpkin seeds 2. Add the chopped grapefruit, avocado, pumpkin
1 shallot, thinly sliced seeds, and shallots to the salad.
Juice of half a lemon 3. Toss with lemon juice and olive oil.
1 teaspoon olive oil 4. Top with salt, fresh ground pepper, and
Pinch of sea salt red pepper flakes.
Pinch of freshly ground pepper
Pinch of red pepper flakes

LUNCH 13
Q U I N O A TA B O U L I
4-6 SERVINGS

Ingredients
1 cup uncooked quinoa, rinsed and drained
½ cup chopped scallions
1 cup chopped parsley
¼ cup chopped fresh mint
½ cup quartered grape tomatoes
Sea salt and freshly ground pepper to taste
¼ cup extra-virgin olive oil
¼ cup fresh lemon juice
1 teaspoon minced garlic

Preparation
1. After rinsing the quinoa, cook it as per package (usually a 2:1
ratio of liquid to grain). Allow to cool.
2. Add scallions, parsley, mint, and tomatoes to the quinoa. Mix.
Add salt and pepper to taste.
3. Whisk olive oil, lemon juice, and garlic together until
blended. Add it to quinoa and veggies and mix until
thoroughly combined.

LUNCH 14
ARUGULA AND
S T R AW B E R R Y S A L A D
2 SERVINGS

Ingredients
1 bunch arugula, washed, dried, and torn
1 cup fresh strawberries, washed, hulled, and cut into quarters or halves
½ - 1 tablespoon extra-virgin olive oil
½ - 1 tablespoon balsamic vinegar
Sea salt and freshly ground black pepper to taste

Optional Toppings
Goat cheese, crumbled
Red onion, thinly sliced
Slivered almonds, lightly toasted

Preparation
1. Toss all ingredients together in a salad bowl and enjoy.

LUNCH 15
DINNER
B R A I S E D C H I C K E N A N D V E G E TA B L E S
4-6 SERVINGS
Ingredients
2 tablespoons grass-fed butter
2½-3 pound whole chicken, cut into pieces; or bone-in breasts,
thighs, and drumsticks
Sea salt and freshly ground black pepper
1 large onion, finely chopped
4 cloves garlic, thinly sliced
4–6 carrots, sliced into 1-inch pieces
3 ribs celery, sliced into 1-inch pieces (you may add and/or
substitute other vegetables of your choice such as zucchini,
mushrooms, or potatoes)
1 cup dry white wine (substitute broth or stock if you prefer)
2 or more cups bone broth or good-quality chicken stock,
depending upon size of your pot
2 tablespoons finely chopped fresh herbs such as thyme, rosemary,
chives, oregano, tarragon or a combination
Lemon zest from 1 small lemon (optional)
2 tablespoons roughly chopped parsley (or other herb) for garnish
Preparation
1. Melt butter in a large Dutch oven or enameled cast-iron pan.
2. Rinse and pat dry the chicken and season each piece with salt and
pepper and place in pot.
3. Over medium-high heat, brown the chicken on each side—about
5-7 minutes per side.
4. Transfer chicken to a plate. Add the chopped onion, garlic, carrots,
and celery to pot, and sauté for 5-7 minutes.
5. Add the wine to deglaze the pan, stirring and loosening any
browned vegetables stuck to the pot. Bring wine to a simmer and
then add the chicken pieces, placing them on top of the vegetables.
6. Add enough broth or stock to come halfway up the sides of the
chicken pieces (chicken is not submerged in liquid but is partially
covered in liquid), and bring to a simmer.
7. Sprinkle herbs and fresh lemon zest, if using, on top of chicken
and cover pot with lid. Let simmer gently for 25-30 minutes until
chicken is cooked through.
8. Check seasoning and sprinkle with fresh, chopped parsley to serve.
DINNER 16
ROASTED SALMON WITH BLUEBERRIES
4 SERVINGS

Ingredients
1½ to 2 pounds filet of wild salmon
3 tablespoons extra-virgin olive oil
1 lemon
2 cloves garlic
1 pint fresh blueberries (or approximately 2 cups frozen blueberries)
2 teaspoons chopped fresh rosemary
Sea salt and freshly ground pepper to taste

Preparation
1. Preheat oven to 425°F degrees.
2. Lightly oil a baking sheet or oven-safe dish with 1 tablespoon olive oil.
3. Lay the salmon on the baking sheet or dish and sprinkle with
sea salt and pepper.
4. Roast the salmon for 6 – 8 minutes, until tender and flaky.
5. Meanwhile, heat 2 tablespoons olive oil in a small pan and sauté the garlic
lightly, for 1 – 2 minutes
6. Squeeze the juice of half of the lemon into the pan and add the blueberries.
7. Smash the blueberries with a fork or potato masher and stir gently.
8. After 3 – 4 minutes, add the finely chopped rosemary and season to taste
with sea salt and pepper.
9. Continue to let the sauce simmer until salmon is ready. (Sauce can be made
ahead and reserved.)
10. Serve the salmon topped with blueberry sauce, with the remainder of the
lemon sliced into wedges, on the side.

DINNER 17
S PA G H E T T I S Q U A S H W I T H
C H E R R Y T O M AT O E S A N D K A L E
4-6 SERVINGS lining with parchment paper) and cook for about 45 minutes,
until tender.
Ingredients 4. While the squash is baking, get your kale and tomatoes ready.
1 medium-size spaghetti squash 5. Rinse tomatoes and chop into halves or quarters. Rinse kale. Using
Sea salt and freshly ground pepper your hands, rip leaves from the stems and tear into small pieces.
1 bunch kale Set everything aside.
1 quart cherry tomatoes 6. Place a few tablespoons of olive oil, minced garlic, and red pepper
5 medium cloves garlic, minced (or less for a less intense garlic flavor) flakes in a pan over medium heat. Simmer for a few minutes (until
A sprinkle of red pepper flake garlic begins to brown) and then add tomatoes and kale.
Extra-virgin olive oil 7. Cook for a few more minutes until tomatoes are tender and kale
begins to soften.
Preparation 8. When squash is done cooking, remove it from the oven and let cool
1. Preheat oven to 400°F degrees. a few minutes.
2. Slice your spaghetti squash in half lengthwise and use a spoon 9. Using a fork, scrape out the insides of the squash, which will come
to scrape out the seeds. Drizzle with a little olive oil along with a apart in strands.
sprinkle of sea salt and black pepper. 10. Place strands in a bowl and mix with kale and tomatoes.
3. Place squash face-down on a lined baking sheet (recommend 11. Sprinkle with additional sea salt and black pepper to taste.

LUNCH 18
S LO W C O O K E R L A M B S T E W
4-6 SERVINGS

Ingredients
2 pounds leg of lamb, chopped into cubes with excess
fat and skin trimmed
2 teaspoons coconut oil
3 leeks, chopped with dark green tops discarded
4 large carrots, chopped
3 stalks celery, chopped
5 cloves of garlic, roughly chopped
3 sprigs thyme
3 sprigs rosemary
Sea salt and freshly ground pepper to taste
1 cup peas
Parsley, chopped and sprinkled over at the end

Preparation
1. Brown the meat on medium heat in coconut oil first.
2. Put all ingredients (except peas) in the crockpot on
medium for 4.5 hours.
3. Add peas in the last 20 minutes of cooking.

DINNER 19
V E G E TA B L E S T I R - F R Y Cauliflower Rice
Ingredients
W I T H C A U L I F LO W E R R I C E
1 medium head cauliflower
2-3 SERVINGS
1 heaping tablespoon grass-fed butter
1 clove garlic, minced
Vegetable Stir-Fry
½ cup yellow onion, chopped
Ingredients
1 tablespoon ginger, minced
2 tablespoons coconut oil
2 garlic cloves, minced
1 tablespoon ginger, minced
½ teaspoon cumin
2 garlic cloves, minced
½ teaspoon turmeric
1 small yellow onion, chopped
½ teaspoon ground ginger powder
1 cup carrots, cut into ¼ inch thick pieces
Sea salt and freshly ground pepper to taste
1 cup kale, chopped in medium-size pieces
1 tablespoon tamari
Preparation
1 tablespoon sea salt
1. Rinse cauliflower and slice into big pieces.
2. Using a cheese grater, grate cauliflower into a coarse texture
Preparation
so it resembles rice, or use a food processor and simply
1. Heat the coconut oil in pan or wok.
pulse until desired texture is reached.
2. Sprinkle in the ginger and garlic until it becomes brown.
3. Heat the butter in a pan over medium heat, and add garlic
3. Toss in the vegetables and cook until tender.
and onion, cooking for a few minutes, until fragrant.
4. Add in the tamari and extra seasoning to taste.
4. Add in grated cauliflower and spices, and continue to cook
for another 4-5 minutes, until heated.
5. Season with salt and pepper.

DINNER 20
S LO W C O O K E R L E N T I L
CHICKPEA STEW
6-8 SERVINGS

Ingredients
¾ cup dried chickpeas (soak overnight)
2½ pounds butternut squash, peeled, seeded, and cut into 1-inch cubes
2 large carrots, peeled and cut into ½-inch pieces
1 large onion, chopped
1 cup red lentils
4 cups organic vegetable broth
2 tablespoons organic tomato paste
1 tablespoon minced peeled fresh ginger
1½ teaspoons ground cumin
1 teaspoon salt
¼ teaspoon freshly ground pepper
¼ cup lime juice
¼ cup packed fresh cilantro leaves, chopped

Preparation
1. Combine the soaked chickpeas with all ingredients in slow cooker.
2. Cook on low setting for 6 hours.

DINNER 21
CHICKEN NOODLE STIR-FRY 1 inch ginger, finely grated

WITH NUT SAUCE Sea salt to taste

Splash of water to help thin the sauce to your desired
2 SERVINGS
consistency

Ingredients
Preparation
2 organic chicken breast fillets, cut in even-size chunks
1. Mix all the sauce ingredients together in a bowl and mix
Sea salt and freshly ground pepper
well until smooth. Set aside.
1 tablespoon virgin coconut oil
2. Sprinkle the chicken with salt and pepper. In a wok or deep
2-3 servings buckwheat soba noodles
pan add the coconut oil and cook the chicken. Take the
½ red onion, cut into wedges
chicken out of the pan and set aside.
1 carrot, halved and sliced
3. Cook the noodles according to the package description, and
1 daikon radish, halved and sliced
drain.
1 zucchini, halved and sliced
4. Stir-fry the vegetables, starting with the onions and
½ cup snap peas, cut in half
carrots, slowly add in all the other vegetables. Keep stirring
1 cup cilantro, chopped
and moving the vegetables around as they cook.
5. Add the chicken and noodles to the wok with the
Sauce
vegetables and toss.
2 tablespoons almond butter (or cashew butter)
6. Pour over the sauce, stir to coat all the chicken and
1 teaspoon tamari
vegetables. Drizzle in some fresh cilantro.
1 teaspoon coconut aminos
7. Plate, garnish with some more cilantro, and serve.
Juice of half of lime

DINNER 22