The Quarantine Cleanse


Photo by Rayia Soderberg
Photo by Rayia Soderberg

With our daily schedules completely changed, it's understandable as to why our diets may have fallen to the wayside. While it may feel good in the beginning to indulge in comfort foods, the weight gain that comes with pigging out on sweets, fats, and salty favorites isn't cool. In fact, many news sources are reporting that adding on upwards of 15 pounds during quarantine is likely.


This doesn't have to be your reality.


Our quarantine cleanse is a diet we've put in place to help us stay on the straight and narrow while we're on lock down. By diet, we don't mean a fad trend. This plan is designed to be a lifestyle so you can keep it going even after we've returned to a normal way of living.


What to Eat

The key word in cleanse is "clean." Instead of restricting food groups, simply choose the clean options. Here are some examples:


  • Meat – white and lean meats like eggs, chicken breast, turkey, tilapia, halibut, flounder, and cod

  • Vegetables – green meats like broccoli, spinach, asparagus, green beans, and collard greens

  • Fruit – melons and berries like strawberries, blueberries, raspberries, blackberries, watermelon, cantaloupe, and honey dew

  • Beans and Whole Grains – one to two servings of oats, quinoa, brown rice, black beans, navy beans, and chickpeas are fine a few days a week

  • Dairy – plant-based milks like coconut milk, almond milk, or cashew milk

  • Beverages – herbal teas, black coffee, and water


When to Eat

Celebrity fitness trainer Dolvett Quince recommends a 3-1-2-1 schedule. This means you go hardcore for three days then take a day off. Go all out for two days, then take another day off. The thing about the rest days are that they are not meant to give you permission to eat crazy all day long. Instead, reserve a treat or two for these days. a glass of wine, piece of chocolate, or fried chicken meal? Go for it! But only allow yourself to enjoy them if you truly gave your all the three days or two days prior.

Another option is Intermittent Fasting (IF). There are several types of IF schedules. A popular choice is to eat only during an eight-hour window. Some people eat between the hours of noon and 8pm. Others eat between 9am and 5pm or 10am and 6pm. Pick a window that works best for your schedule.


Working Out

Thirty minutes to an hour of cardio five or six days a week is ideal. Throw in weight lifting three or four days to build muscle.


Wellness Habits

This is also a great time to establish a routine of prayer, meditation, and scripture reading if you don't already have one.



Gonna give it a try? Use #QuarantineCleanse on social media so we can cheer you on!