April 16, 2026

Spring Detox Prep: Start Here!

Welcome to your 14 Day Detox. The preparation you do now can make the next two weeks feel smoother, easier, and far more successful. You do not need to do everything perfectly. The goal is simply to set yourself up with clarity, nourishment, and a realistic plan that works for your life. Think of these next few days as your launch pad.

Step 1: Review Your Resources

Take a few minutes to explore the materials available to you:

Food Lists (Level 1 + Level 2)
Meal Plans (Days 1-7 & 8-14)
Recipe Collection
Shopping Lists

I highly recommend printing your key materials and placing them in a folder, or saving them in one digital folder for quick access throughout the program.

You can access printable materials in our Shared Drive and browse all recipes in the online Recipe collection.

Helpful Tip: Bookmark the links now so everything is easy to find once we begin.

Step 2: Personalize Your Plan

This detox is designed to be flexible. You do not need to follow someone else’s plan perfectly—you need a plan that fits you.

Print and use the blank planner to create your personalized menu based on:

Your schedule
Cooking time available
Food preferences
Family needs
Budget
Experience level

Keep It Realistic

If you are newer to this lifestyle, aim to include 1–2 detox meals or habits each day and build from there. If you are ready for a deeper experience, map out more of your meals in advance.

You may notice that some menu items repeat on multiple days. This is intentional. Using leftovers can significantly reduce preparation time and make the detox feel more manageable during a busy week. If you prefer, you can also enjoy the same meal for two consecutive days for even greater simplicity.

The sample menus often include smoothies for breakfast and soups or salads for lunch, with optional meat-based meals on some days. Alternative recipes are available for those who would like more variety or prefer a vegetarian or plant-based approach.

Simple add-ons such as extra salad, raw vegetables with hummus, seed crackers, or guacamole can be great ways to round out lunch or dinner based on your appetite and needs.

Easy Planning Options

Choose the style that works best for you:

Cook fresh daily
Cook every 2 days and enjoy leftovers
Batch cook on the weekend
Freeze extra soups or meals for week two
Repeat your week one menu in week two for simplicity

The best plan is not the most ambitious one—it is the one you can actually follow.

Step 3: Choose Your Detox Level

Both levels are supportive and effective. The best choice is the one that feels sustainable for you.

Level 1: Foundational Detox

Level 1 offers more flexibility, variety, and a gentler transition. It is ideal for those newer to detoxing, those with busy family schedules, or anyone wanting a realistic reset without feeling overly restricted.

Best if you:

Are newer to detoxing
Want more flexibility
Are living with more complex health issues
Prefer greater variety
Need a gentler transition

Level 2: Deepened Detox

Level 2 is a more focused version of the program with simpler meals and fresh juice each morning to increase hydration and vegetable intake. If you do not own a juicer, the juices can be made in a high-powered blender and enjoyed as a fiber-rich smoothie or strained if preferred.

Best if you:

Have done resets before
Want a more focused experience
Prefer simpler meals
Feel ready for a deeper challenge

Remember: Level 2 is not better—it is simply more intentional and structured.

Step 4: Decide on Optional Detox Support

Your food plan is the foundation of this detox and can create meaningful results on its own.

For those who would like additional support, optional Wild Rose Gentle or Regular Detox Kits may help support digestion, elimination, and natural detox pathways.

These kits are 12-day programs. If you choose to use one, I recommend beginning the kit on Day 3 of our 14 Day Detox. This allows you to ease in with the food plan first, settle into your routine, and create a smoother overall experience.

Gentle Kit - liver, lymphatic & kidney support with a gentle herbal laxative

A good fit for those who are sensitive, newer to detox support, or prefer a milder approach.

Regular Kit - liver, lymphatic & kidney support with a stronger herbal laxative

A better fit for those with previous detox experience who tolerate herbs well.

Not Using a Kit?

That is completely fine. You can still have an excellent experience with food, hydration, movement, and consistency.

Adding a Green Superfood Powder in the morning or afternoon is another fabulous addition. Green Powders are energizing, alkalizing, cleansing and nourishing.

Step 5: Build Your Grocery List

Once your menu is planned, update your grocery list based on the meals you chose.

Keep in mind:

Many recipes serve 4 —adjust quantities as needed
Add snacks, teas, and optional support products
If cooking for family, increase ingredients accordingly
If participating solo, scale recipes down or freeze extras

Quality Matters (But Perfection Is Not Required)

Whenever possible:

Choose organic produce, especially items you eat often
Choose pasture-raised or organic eggs
Choose organic or free-range poultry
Choose wild-caught fish such as salmon, sardines, halibut, mackerel, cod, trout, or herring

Do the best you can within your budget. Progress matters more than perfection.

Step 6: Schedule Shopping + Prep Time

A little preparation now can save you stress later. If next week looks busy, consider:

Grocery shopping Friday or Saturday
Setting aside 2–4 hours over the weekend for prep
Washing/chopping produce
Cooking grains or proteins
Making a dressing or sauce
Preparing soups or snacks
Freezing extra portions

Set Up Your Kitchen for Success

Before you begin:

Tidy and organize your kitchen space
Make room in your fridge and freezer
Place healthy foods where they are easy to see and grab
Ensure you have the equipment you need (knife, cutting board, blender, juicer, pots, pans)
Gather storage containers—ideally glass, stainless steel, or ceramic rather than plastic

If you prefer to cook fresh each day, that works too. Simply look at your calendar now and make a realistic plan.

Step 7: Consider Easing In Early

The transition into detox often feels smoother when you begin reducing a few things ahead of time.

From now until Day 1, consider gently reducing:

Caffeine
Alcohol
Sugar
Highly processed foods
Late-night snacking

Even small shifts can make the first few days easier.

Step 8: Optional Make-Ahead Basics

If you enjoy prepping from scratch, these can be wonderful to make in advance:

Vegetable or Bone broth
Soups
Dressings
Hummus or dips
Snack items
Seed mix
Cooked grains

Homemade broth is especially helpful, as many participants enjoy soups, stews, and warm nourishing meals during the detox.

Here are some helpful videos from some YouTube friends:

Bone Broth Tutorial
Check out this video on making bone broth. This same process can also be done using beef bones from your local butcher.

Vegetable Stock Tutorial
Check out this video on making vegetable stock for soups. Save and freeze your vegetable scraps to create a rich, nourishing homemade stock.

Vegetables that work especially well in stock include:

Onion
Leek
Garlic
Carrot
Celery
Fennel
Sweet potato ends and peels
Parsnip
Turnip
Green beans
Zucchini
Peppers
Wild mushrooms

Tip: Cruciferous vegetables (such as broccoli, cauliflower, cabbage, Brussels sprouts) and leafy greens can create a bitter flavor and are usually best left out of stock.

Step 9: Set Your Mindset

Before we begin, take a moment to reflect:

Why am I doing this now?
How do I want to feel in 14 days?
What habits am I ready to shift?
What support do I need?

Write your intention down somewhere visible.

A Few Encouraging Reminders

You do not need to do this perfectly to benefit.
One meal does not define your progress.
Simplicity is powerful.
Support is available.
Every nourishing choice counts.

Enjoy your planning and preparation!

Natasha