Challenge Yourself to Eat Clean For 2 Weeks

You might have some questions. So here are some answers to help.

Can I start whenever I want?
Yes! Of course. We know that not everyone can start on a Monday or on Jan. 1. Just follow the plan as it is laid out since many of the daily recipes use ingredients cooked or prepped on previous days.

What if I don't like almond milk?
Any nondairy-beverage alternative can be used in this plan as a substitute for almond milk, like hemp, rice, coconut (that is, a coconut milk beverage, not canned coconut milk), flax, soy, etc. — just make sure your beverage is unsweetened. C&J Nutrition, the dietitians we partnered with on this plan, suggest you opt for one that is also fortified with calcium and vitamin D.

Do I have to give up coffee and tea?
There is no reason to cut out coffee and tea completely since doing so can often sabotage the success of a plan like this. But don't go crazy! Limit yourself to no more than two eight-ounce cups each day — 16 ounces is a grande at Starbucks. Do drink your coffee or caffeinated tea by noon, since these beverages can interfere with sleep. If you like milk in your coffee, try it with an unsweetened dairy alternative, like soy or almond, or try your coffee black — you might just like it.

Do I have to give up alcohol?
Yes. See if you can de-stress without that glass of wine or a cocktail. Give your body a break from the boozy holiday celebrations of the last two months.

What is the average daily calorie count?
All the meals, snacks, and treats included add up to about 1,600 calories per day. The carb, protein, and fat ratio is close to 50:20:30. The carbs are high fiber and minimally processed. The protein is lean, and the fats are primarily plant-based.

When should I eat the snack and the daily treat?
The creators of this plan, C&J Nutrition, recommend not going more than four to five hours without a meal or snack, so use the snack and treat to ensure this timing happens. A daily meal schedule might look something like this:

• 7 a.m.: breakfast
• 10 a.m.: snack
• 1 p.m.: lunch
• 6 p.m.: dinner
• 8 p.m.: treat

You can also eat your snack or treat in the midafternoon if you are eating dinner later in the evening. Basically, you want to eat when you start to feel your stomach rumble, but before you become overly hungry. You want to blunt the hunger pangs a bit before you eat your next big meal. It's much more difficult to make wise food decisions, like portion size, when you're well past the point of being hungry and have entered the low-blood-sugar "famished" territory.

I don't like canned tuna. What can I use instead?
If you don't like canned tuna, you can substitute canned wild salmon in any recipes that use tuna. Or go with the vegetarian option and use 1/2 to one cup of beans, like chickpeas or navy beans.

Here's the entire plan on one page!