Advertising
Advertising

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.

    Advertising

    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

      Advertising

      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

            Advertising

            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

                Advertising

                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.

                    More by this author

                    10 Blow Your Mind Dipping Sauce Recipes That You Need To Try 10 Blow Your Mind Dipping Sauce Recipes That You Need To Try How To Be Happy: 12 Things You Should Do Today 10 Delicious Ways to Increase Your Fiber Intake to Lose Weight More Easily 5 Important Things Most People Miss About Health and Nutrition Top 8 Effective Ways To Quit Coffee Painlessly

                    Trending in Food and Drink

                    110 Surprising Benefits Of Dragon Fruit You Never Knew 2Tasty and Healthy Weight Loss Snacks to Reach Your Goals Fast 325 Healthy Summer Recipes to Enhance Your Mind and Strengthen Your Body 4The Top 9 Foods for Incredible Brian Health 515 Tasty Probiotic Drinks That Are Worth Trying for Better Digestive Health

                    Read Next

                    Advertising
                    Advertising

                    Last Updated on August 15, 2018

                    7 Amazing Things That Will Happen When You Do Plank Every Day

                    7 Amazing Things That Will Happen When You Do Plank Every Day

                    Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                    Video Summary

                    Why is it important to train up our core strength?

                    There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                    This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                    Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                    In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                    One Exercise, multiple benefits

                    There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                    By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

                    Advertising

                    When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                    Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                    In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                    What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                    What will happen when you start doing planks every day

                      1. You’ll improve core definition and performance: 

                      Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                      • Transverse abdominis: increased ability to lift heavier weights.
                      • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                      • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                      • Glutes: a supported back and a strong, shapely booty.

                      2. You’ll decrease your risk of injury in the back and spinal column

                      Advertising

                        Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                        Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                        3. You’ll experience an increased boost to your overall metabolism

                          Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                          4. You’ll significantly improve your posture

                            Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                            A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

                            Advertising

                            A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                            On top of everything, someone with good posture looks better, healthier, and more confident.

                            5. You’ll improve overall balance

                              Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                              6. You’ll become more flexible than ever before

                                Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                                7. You’ll witness mental benefits

                                Advertising

                                  Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                                  How to hold a plank position

                                  1. Get into pushup position on the floor.
                                  2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                                  3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                                  4. Your head is relaxed and you should be looking at the floor.
                                  5. Hold the position for as long as you can.
                                  6. Remember to breathe. Inhale and exhale slowly and steadily.
                                  7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                                  Watch the video if you have any doubt!

                                  Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                    How to improve your plank time gradually

                                    1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                    2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                    3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                    Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                    Who Should Be Cautious Doing The Plank?

                                    You need to be cautious doing Planking exercises if any of these risks apply to you:

                                    • Prolapse
                                    • After prolapse surgery
                                    • Pelvic pain conditions
                                    • Weak or poorly functioning pelvic floor muscles
                                    • Previous childbirth
                                    • Overweight

                                    Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

                                    Read Next