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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 November 17, 2019

                    20 Creative Ways To Say Thank You

                    20 Creative Ways To Say Thank You

                    Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

                    1. Make a gift bag.

                    A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

                    2. Give a toast.

                    Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

                    3. Write a poem.

                    “Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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                    4. Create your own labels.

                    There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

                    5. Give a gift card.

                    Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

                    6. Send a letter.

                    Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

                    7. Use social media to send a special message.

                    If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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                    8. Make your own digital greeting card.

                    While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

                    9. Make a YouTube video.

                    Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

                    10. Deliver cookies or candies.

                    Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

                    11. Make surprise gifts for guests.

                    There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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                    12. Put together a flower basket.

                    Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

                    13. Take a picture.

                    Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

                    14. Repay their generosity by paying it forward.

                    The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

                    15. Do something special for them.

                    Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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                    16. Reciprocate their help.

                    Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

                    17. Be there for them.

                    Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

                    18. Listen to them.

                    Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

                    19. Say it in another language…or two…

                    A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

                    20. Show them some love.

                    A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

                    Featured photo credit: Hanny Naibaho via unsplash.com

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