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Detox Menu Plan

Detox Menu Plan

Detoxing is not normally something that appeals to most people unless they’re not feeling their best. Sluggishness, poor digestion, food sensitivities, sleep problems, addictions to caffeine, sugar, alcohol (or all three) are normally signs your body might need a mini reboot to help retrain your taste buds and give your body a break. In this case, a responsible detox menu plan and a few lifestyle changes may be just what you need.

Real Food Detox Menu Plan for Busy Schedules and Hungry Appetites

Before you go chugging the green juice and eating nothing but raw salads all day, hold up a minute! Detoxing is not all about starving yourself or eating only veggies and slurping on green juices. Sure, there are some versions of those out there, but most don’t help train your body to eat clean foods again and aren’t practical for the long-run. They can also be timely to prepare or costly for just a few day’s worth. Incorporate juices and salads if you like; otherwise, stick to a clean diet as your best detox menu plan of all.

Not sure exactly what that looks like?

Here’s Your Easy, Whole Foods Detox Menu Plan

photo-1455099675745-a442989ac8bf

    The Goal of a Week-Long Detox: Focus on lean proteins low in saturated fat, ample amounts of cooked veggies (which are easier to digest than raw), small amounts of raw vegetables, fermented foods (to support gut health), and a few pieces of raw fruit each day. You’ll also enjoy a daily morning smoothie that’s low in sugar, high in fiber, and rich in clean protein. Healthy fats from anti-inflammatory sources of vegetable-based carbs will make up the rest of your meals and help add easy-to-digest calories for day one.

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    What you’ll be avoiding this week for optimal detoxing:

    • Dairy – with the exception of plain yogurt, since it contains nourishing and natural probiotics
    • Gluten (wheat, barley, rye, and processed foods with these ingredients) – which can be problematic even if you don’t have celiac disease (although gluten-free grains are given as an alternative option below)
    • Processed foods
    • High-sodium foods
    • Added salt
    • Oil
    • Excessive caffeine  – one cup of black coffee (or plain green tea) is allowed, just choose decaf (with no sugar or cream.)
    • Red meat or conventionally raised meat/animal proteins
    • Added sugars

    * Note: If you are vegan, sub in black beans, lentils, and non-GMO tofu or tempeh in place of animal proteins below.

    Monday

      Reclaiming Provincial

      Before Bed – Only if Hungry: 1 green apple (which supports cleansing) with 1 tablespoon raw almond butter or cashew butter (individual packets help with portion control) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

      Tuesday

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      Antioxidant-Rich Berry Green Smoothie by Heather McClees at The Soulful Spoon #vegan #dairyfree #glutenfree
        The Soulful Spoon

        Before Bed – Only if Truly Hungry: 1 cup fresh or frozen berries (which is a great source of fiber and low in sugar) with 1 square of 90% or higher dark chocolate + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

        Wednesday

        Salmond
          Cotter Crunch

          Before Bed – Only if Truly Hungry: 1 cup frozen pineapple (which aids digestion) sprinkled with 1 tablespoon ground flax (eat with a fork) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

          Thursday

          Nourishing-Detox-Stew-vegan-by-Heather-McClees-at-The-Soulful-Spoon-wholefoods-plantbased-dairyfree-glutenfree-wellness-wholegrain-lowfat-
            The Soulful Spoon
            • Breakfast: Green Detox Smoothie (from above) – add your favorite protein powder for more protein
            • Lunch: Leftover Nourishing Detox Stew (from above)
            • Dinner: Skinny Cobb Salad

            Before Bed – Only if Truly Hungry: 1 green apple with 1 tablespoon raw or plain almond butter (or sunflower butter if allergic to nuts) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

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            Friday

              Carl’s Bad Cravings

              Before Bed – Only if Truly Hungry: 1 cup frozen or fresh berries with 1 square of 90% or higher dark chocolate  + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

              Saturday

              Sweet-Potato-Collards-Black-Bean-Detox-Soup-by-Heather-McClees-The-Soulful-Spoon-vegan-gluten-free-soy-free-oil-free-low-fat (1)
                The Soulful Spoon

                Before Bed – Only if Truly Hungry: 1 cup frozen pineapple with 1 teaspoon of chia seeds sprinkled on top (eat with a fork) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

                Sunday

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                Almond-Chai-Green-Smoothie-3
                  The Healthy Maven
                  • Breakfast: Almond Chai Green Smoothie
                  • Lunch: Leftover Sweet Potato, Collards, and Black Bean Detox Soup (from above)
                  • Dinner: Skinny Cobb Salad (same as above)

                  Before Bed – Only if Truly Hungry: 1 cup chopped fruit of choice sprinkled with 1 tablespoon ground flax (eat with a fork) + 1 cup warm chamomile or peppermint tea with lemon and fresh ginger

                  5 Final Tips For Successful Detoxing

                  water with lemon
                    1. Try not to eat in between meals unless you’re truly hungry. Let your body have time to digest and reset itself before you keep eating foods again on top of your last meal. Letting the body naturally clean itself out is the point of detoxing and will make you feel much lighter, but you should not go hungry either. So, tap into your true sense of hunger and how your stomach feels after certain meals.
                    2. Feel free to adjust the portion sizes on the meals above if you find you need more food than this, but be mindful of how hungry you really are on a physical level – not just an emotional one.
                    3. Once you finish the detox, assess how you’ve felt eating more simple and wholesome foods. Continue on if you desire, and be mindful of your intake of problematic foods after the detox is over.
                    4. Be sure to consume plenty of water to help flush out your system. This meal plan is full of natural fiber, so you’ll need to drink enough water for the best benefits. Water will also help keep you from eating when you are actually thirsty.
                    5. Get at least 7-8 hours sleep because optimal detoxing depends on a great night’s rest each evening.

                    Want more healthy recipes to help you feel great?

                    Here are 100 Healthy Recipes You Can Learn in Under 15 Minutes.

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                    Last Updated on September 16, 2019

                    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                    How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                    You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                    We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                    The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                    Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                    1. Break Your Work into Little Steps

                    Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                    For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                    • (1) Research
                    • (2) Deciding the topic
                    • (3) Creating the outline
                    • (4) Drafting the content
                    • (5) Writing Chapters #1 to #10,
                    • (6) Revision
                    • (7) etc.

                    Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                    2. Change Your Environment

                    Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                    One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                    3. Create a Detailed Timeline with Specific Deadlines

                    Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                    Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                    My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                    Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                    4. Eliminate Your Procrastination Pit-Stops

                    If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                    Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                    I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                    5. Hang out with People Who Inspire You to Take Action

                    I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                    Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                    As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                    6. Get a Buddy

                    Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                    I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                    7. Tell Others About Your Goals

                    This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                    For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                    8. Seek out Someone Who Has Already Achieved the Outcome

                    What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                    9. Re-Clarify Your Goals

                    If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                    Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                    10. Stop Over-Complicating Things

                    Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                    Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                    11. Get a Grip and Just Do It

                    At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                    Reality check:

                    I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                    More About Procrastination

                    Featured photo credit: Malvestida Magazine via unsplash.com

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