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
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.
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
- Breakfast: Green Detox Smoothie (add your favorite protein powder for more protein)
- Lunch: Veggie Quinoa Breakfast Bowl (highly suitable for lunch!)
- Dinner: Steamed Turmeric Salmon With Peppered Veggies
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
The Soulful Spoon
- Breakfast: Antioxidant-Rich Berry Green Protein Smoothie
- Lunch: Turkey Salad Wrap
- Dinner: Wild Rice Vegetable Soup
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
Cotter Crunch
- Breakfast: Blueberry Smoothie
- Lunch: Salmon Salad Power Bowls
- Dinner: Nourishing Detox Stew
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
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
Friday
Carl’s Bad Cravings
- Breakfast: Blueberry Smoothie (same as above)
- Lunch: Turkey Salad wrap recipe (same as above)
- Dinner: Slow-Cooker Thai Coconut Chicken and Wild Rice Soup
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
The Soulful Spoon
- Breakfast: Antioxidant Berry Green Protein Smoothie (same as above)
- Lunch: Savory Oatmeal With Eggs and Spinach
- Dinner: Sweet Potato, Collards, and Black Bean Detox Soup
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
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
- 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.
- 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.
- 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.
- 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.
- 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.
