Reset Your Healthy Eating Habits In 7 Days

Reset Your Healthy Eating Habits In 7 Days
Heather Nicholds, C.H.N.

Cleanse, Refresh, and Nourish Yourself

Jumpstart your energy in 7 days with a cleanse!

Do you ever feel stuck in a rut that you can’t get out of?

Even when you eat healthy foods, exercise and generally take care of yourself, bad habits and cravings have a way of creeping in.

It can be hard to realize if you feel sluggish, depressed, or like you’re dragging extra weight when that’s how you feel all the time.

And if you do realize, it can be hard to know what to do about it.

I love feeling amazingly healthy, and when I get stuck under those bad habits I get frustrated and feel bad about myself.

A short cleanse boosts me right out of my rut – and I want to help you get out, too!

I know it’s hard to do a cleanse on your own, figure out what to do and make sure what you’re doing is good enough. Trust me, I’ve done a lot of cleanses.

Some worked really well. Some didn’t at all. I got frustrated with the lack of organization and planning that was given, leaving me to try to figure out how to do the difficult parts on my own, so I lost motivation.

What I’ve done is created with a complete cleanse plan for you, showing you exactly what to eat for each meal and snack for 7 days. That way, all you have to do is follow what I’ve laid out and enjoy the benefits.

And of course, if you like to make your own way through you can improvise off what I’ve laid out – but I’ve taken all the guess work out of it so you don’t have to worry whether you’re doing it well enough or not.

My Definition of Cleanse

Now let me be clear on my definition of a cleanse: eating healthy whole foods, and releasing the things that are dragging us down – not about starving ourselves.

Whatever you’ve heard about cleanses being about depriving yourself, being really difficult and making your feel weak is not the approach I have to cleanses. This is going to be fun, and you’ll have lots of energy, I promise!

This cleanse is about lightening things up on your system, but giving you balanced nutrition and nourishment to fuel your day. It’s about reconnecting with joy and what really matters in life.

I’ve spent months planning things out, to make sure the recipes are interesting and delicious, and that they provide you with all the nutrients you need to be healthy.

I did a full nutritional breakdown of every food, meal, smoothie and snack to make sure there were enough calories to support you and a proper balance of nutrients for you each day, including making sure the omega-3 essential fats were in ratio to omega-6 (see the video below). You’ll get a copy of the charts in case you’re curious, or are a numbers kind of person.

There’s usually no need to do the intense kind of detox cleanses you often see touted. Your body is a wonderful machine that will naturally take care of anything bad in your system if you get out of the way and allow it to.

So what we’re doing here is not forcing your body to detoxify – we’re just enabling it to do what it’s designed to do!

Who Should Join?

Sometimes people are scared by the word ‘cleanse’ – but as I said above, it really just means that you’re nourishing your body while giving it a rest from the regular onslaught of excess food (and maybe junk food?) we pile in there that prevents it from working optimally.

So almost everyone can benefit from a light cleanse, like the one I’ve set up. Cleansing has tons of benefits, and for me it’s often mostly about a mental shift back to healthier habits.

The only people I would advise not to do a cleanse are those who have an eating disorder, are underweight and most of the time when pregnant or nursing. If you fall under those categories, I would suggest trying one of my more balanced meal plans.

People cleanse for a lot of different reasons, but to me it’s about freeing your body to be as healthy as possible. So if you feel like you’re stuck in some kind of rut – whether a serious one or a minor one – a quick cleanse can help you break out of it.


Maybe you want to:

  • Boost energy
  • Improve digestion
  • Reduce gas
  • Improve nutrient absorption from your food
  • Eliminate toxins
  • Break addictions, cravings or overeating
  • Discover hidden allergies
  • Boost function of glands or liver
  • Kick start a weight loss diet plan
  • Reinvigorate healthy eating plan

I like to cleanse at the change of seasons – spring, start of summer, in fall, at New Year’s after holiday indulgences, and so on. You could cleanse any time, though, your body will always appreciate it.

Your access to the program doesn’t expire, so you can do the cleanse whenever works for you. The best part is that you can keep coming back to do cleanses periodically throughout the year, whenever you feel like you need a boost.

And I’ll always be there, in the forum or by email, to support you when you’re cleansing.

Dietary Restrictions

Gluten: This plan is gluten-free if you get wheat-free tamari/soy sauce and gluten-free oats.

Nuts: It does have some nuts, but they’re not crucial to any of the recipes and can easily be swapped for seeds.

Soy: The only soy product I use is tamari/soy sauce, which you could replace with coconut aminos or another soy-free seasoning.

Here’s what you get when you sign up:

  1. Full 7 day cleanse program
    Includes 2 days to ease in, 3 days of cleansing, and 2 days to ease out
  2. Recipes for every meal, snack and smoothie for 7 days
  3. Grocery list, with exact amounts of every food you need for the week
  4. Dynamic portion calculator, which changes the amounts in all of the recipes and the grocery list to make sure you get the right amount of fuel for your day
  5. Cook for others by inputting information for everyone else you cook for, and the recipes and grocery lists will adjust to include them as well.
  6. Dietary restriction options, so you can check a box, and the meal plan can shift to gluten-free, soy-free, nut-free, oil-free and/or athletic.
  7. Access to a forum, so you can ask me any questions that come up
  8. Video check-ins for motivation and info through the week
  9. A light exercise plan for your cleanse week
  10. A full nutritional breakdown of every food, meal, smoothie and snack for the week
  11. Unlimited access to the cleanse site for as long as I continue running it

Download the cleanse calendar to check out the delicious meals and smoothies we’ll be feasting on!

Smoothie Cleanse | Veggie Cleanse

Choose your program!

I created 2 versions of my cleanse, because some people are better suited to one or the other. One is a smoothie cleanse, which is fruit-based and low in fat. The other is a veggie cleanse, which is higher in fat but low glycemic.

Smoothie Cleanse

If you have liver, kidney, circulatory or skin issues you want to clear up, a smoothie cleanse is going to be perfect. You’ll lighten the load of incoming fats on your organs so they can catch up, and you’ll boost your chlorophyll with extra greens in your smoothies to clear your skin.

One-time payment of $67

Go Smoothie

Visa, MasterCard, and PayPal

Some of the meals:

  • Berry Blitz Smoothie
  • Mango Ginger Smoothie
  • Berry-Mango Ice Cream
  • Strawberry Kiwi Spritzer
  • Cuc-Avo-Mint Smoothie
  • Warm Quinoa Salad
  • Curried Butternut Squash Soup
  • Chocolate Squash Crisp

Veggie Cleanse

If you have an intestinal flora imbalance, glandular or blood sugar issues, a fruit-based diet isn’t going to be the best for you. If you have that issue, it’s still a good idea to do a cleanse – in fact, it’s even more important! The veggie cleanse is low-glycemic, alkalizing, and higher in fat to help balance those issues.

One-time payment of $67

Go Veggie

Visa, MasterCard, and PayPal

Some of the meals:

  • Herbed Spaghetti Squash
  • Zucchini Hummus
  • Avocado-Beet Salad
  • Sweet Potato Porridge
  • Avocado-Lettuce Wraps
  • Warm Quinoa Salad
  • Curried Butternut Squash Soup
  • Chocolate Squash Crisp

Get Them Both!

The smoothie cleanse is perfect for spring and summer, while the veggie cleanse is perfect for fall and winter. Together, they can keep you on track all year round.

One-time payment of $97

Go all in!

Visa, MasterCard, and PayPal

Still Not Sure?

Make healthy, tasty meals next week with a balanced 7-day #vegan meal plan by @heathernicholds, a registered holistic nutritionist

*30-Day 100% Money-Back Guarantee

There’s no risk here – give it a try for 30 days and if you’re not totally thrilled, I’ll refund your entire payment.

*Amazing Value

The level of planning, motivation and nutrition information you get is huge! This is not just a bunch of recipes thrown together like the cheap and free plans you can find elsewhere. This is a nutritionally balanced plan put together by a nutritionist, with a focus on making it easy to make healthy meals and eliminating wasted food in your fridge or cupboard.

*Unlimited Access Forever

You’ll be able to go through the meal plan as many times as you want, and your access to the members’ site doesn’t expire.

*Download All Recipes + Videos

You can download all of the recipes, videos, audio and PDF text so that you can keep the materials forever.

*Unlimited Access To Me!

You can ask your nutritionist – me! – questions any time, day or night. I’m always here to help, not like most meal plans that are set up and leave you to go through them on your own.

Just give me one week to try it out, and I’ll get you started to see how awesome you can feel when you eat healthy whole plant foods. And I can’t wait to hear about how your life has changed afterwards…

I hope you join me!
Heather Nicholds, Registered Holistic Nutritionist

Don’t take my word for it!

Click on the tabs below to read the amazing results people have found doing a cleanse with me (click on the tabs below):

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Some comments I loved reading from people going through this cleanse:

“Heather…the Squash soup was AMAZING. My 20 month old who will not touch veggies of any kind ate several spoonfuls!” -Marie, Ottawa ON Canada

“I feel really good & I’m down 4.5 pounds. I already have the one week (long-term) meal plan & will start that on Sunday… May even do the cleanse again, at some point this summer. It was a pleasure & a lot of fun. I learned quite a bit, about foods that work for me & foods that don’t… ” -Steve, Bristol RI

“I just wanted to thank you for running such a well-planned cleanse. I’ve tried a couple in the past but never stuck with them for more than a day because they were so low in calories I felt I couldn’t do anything and the people running them were not good at answering questions/offering substitutions, etc. I actually had fun in this cleanse, the recipes were all delicious, and I just felt good overall.” -T.M., Manchester MI

“I enjoyed the cleanse very much. I got the results I wanted. I think the smoothie cleanse had everything it needed and it is perfect as it. I like the daily videos, they were very helpful. I really got to get back in touch with when I actually feel hungry and it got me back on track with my healthy eating habits as well. I now realize how much I was eating when I wasn’t really hungry at all. I would anticipate that I would be hungry and eat before if I was busy and knew I wouldn’t have a chance to eat later. I also got a better handle on portion sizes for my meals. The cleanse was great and I will definitely recommend it to everyone I know. I love your website and recipes! Thank you for all you do!” – Elise


When does the cleanse start?
A: The cleanse can start whenever you’re ready! It’s all set up in a private members’ site, where you can access all the resources right away, get yourself organized and prepared, and then start on whatever day works for you! You can also come back and do the cleanse whenever you like, since you can download all the resources and your access to the site doesn’t expire – I’ll always be here to help support you by email or in the forum whenever you want to cleanse!

Do I need fancy equipment to make smoothies?
A: Nope – any of the recipes in this plan can be made with a regular blender. Since that’s what I’m using, I made sure the ingredients are nicely blend-able without one of those amazing high-powered blenders.

What if I get hungry?
A: This cleanse is not about deprivation! I have tips inside the cleanse site about good options if you feel hungry, but basically you can eat however much you like of the foods I have in the cleanse, which are wonderfully nourishing whole plant foods. So eat more bananas, avocados, oats, quinoa, almond butter, add some vegan protein powder – whatever keeps you going within the basic outline of the cleanse is totally fine! And I’m here to help you if you run into problems with any aspect of the cleanse.

Do you have a question that wasn’t listed here? Send me a note and I’ll get back to you.


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