Practicing a balanced diet is the key to maintaining a healthy lifestyle. I DO NOT believe in cutting out entire food groups (unless you have an allergy or intolerance). However, sometimes the balance we practice tends to get out of whack – whether it be a vacation, the holidays, stress, or anything that causes one to over indulge. This 10 day “detox” plan always gets me back and track and although the goal is to alkalize and cleanse the body, it helps shed a few pounds along the way.
The Rules:
Before I tell you my meal plan, here are some ground rules that I follow in the 10 days I am “detoxing.” Throughout the entire process, I do not eat any dairy, wheat, sugar (natural sweeteners are ok in moderation), coffee, alcohol, processed/fried foods, unhealthy oils, or processed/fatty meats. So WTF can you eat?! You’ll be surprised with how many foods you CAN eat and how you can make them taste like any other regular meal. I made an entire grocery list for you guys too! Click to download – 10 Day Detox Grocery List.
Another important rule is to drink AT LEAST 64 ounces of water a day. This will help flush the body of waste.
Exercise daily! Sweat is a great way to help cleanse the body of unwanted toxins. I wouldn’t recommend strenuous exercise, as you will most likely be consuming fewer calories than usual.
Make sure you are consuming at least 1,200 calories a day! Any less than that, your body will go into “starvation mode” and start to store fat.
Start each day with a probiotic and 1-2 tablespoons of apple cider vinegar.
This is my meal plan, but don’t feel the need to stick to these recipes if you don’t want to! Get creative, but make sure you are sticking to the guidelines if you really want to see results.
Days 1-2: Start slow!
Breakfast Ideas:
- Protein smoothie: 1 cup unsweetened almond milk (homemade preferred), ½ frozen banana, ½ cup frozen berries, ½ cup spinach or kale and your choice of protein powder
- Oatmeal with almond milk and fresh berries
Lunch Ideas:
- Mexican Super Food Salad (no quinoa) or Taco Salad. Add extra black beans and do not omit quinoa for vegetarians
- Vegetarian Carrot Sweet Potato Soup
- About 3 ounces of chicken breast with zucchini, squash, cherry tomato bake (recipe here – omit cheese)
Dinner Ideas:
- About 3 ounces of chicken breast, roasted broccoli, sweet potatoes, sautéed onions. Feel free to spice it up with some hot sauce! Just look out for added sugar.
- One Pan Bruschetta Chicken with sweet potatoes and your choice of vegetables
- Mango Salsa Chicken Bowl (no tortilla or brown rice)
- Jalapeño Turkey Burgers with Sweet Potato Buns
- Orange Chicken with Stir Fry Veggies (no rice or qunioa)
- Lemon Turmeric Chicken
Vegetarian Dinner Ideas:
- Squash Veggie Bowl
- Black Bean Sweet Potato Burgers (no cheese)
*Dessert:
- Berry Cheesecake Bites (no crust/granola)
- Fresh fruit
*Dessert should be eaten sparingly during the detox (3-4 times max/limit your self to a small portion). Try your best to avoid sweets altogether to curb cravings, but these “cheesecake” bites are primarily healthy fats and fruit so if you are going to give in, this is the way to do it!
Snack Ideas: Raw nuts, apple/fresh berries, raw veggies & hummus, protein shake
Days 3-7: The hard part! Start to incorporate FISH and BEANS instead of animal protein.
Breakfast:
- Protein smoothie
Lunch Ideas:
- Mixed green salad with ¼ of an avocado and garbanzo beans and veggie zoodle soup. Dressing for salad is olive oil, red wine vinegar, lemon juice, salt and pepper.
- Sweet Potato Vegetarian Chili topped with chives, jalapenos, red onion and avocado
Dinner Ideas:
- Blackened Tilapia with Cucumber Avocado Salsa, sweet potatoes, and black beans
- Pesto Salmon with Garlic Cauliflower Mash and sautéed kale
- Orange Chicken with Stir Fry Veggies (sub shrimp for chicken and no rice or qunioa)
- Pesto Zoodles with Shrimp
Vegetarian Dinner Ideas:
- Greek Style Tabbouleh (no tzatziki or feta cheese)
- Cauliflower Fried Rice (no brown rice, sub coconut aminos for soy sauce and add egg or tofu for protein)
Dessert:
- Fresh fruit
Snack Ideas: Raw nuts, apple/fresh berries, raw veggies, protein shake
Days 8-10: Almost done! After day 5, things should start to get easier! Slowly working some carbs back into the plan.
Breakfast Ideas:
- Protein smoothie
- Oatmeal with almond milk and fresh berries
- Sweet potato toast with avocado
Lunch Ideas:
- About 3 ounces of chicken breast with zucchini, squash, cherry tomato bake (recipe here – omit cheese) and white rice
- Mexican Super Food Salad (no quinoa) or Taco Salad. Add extra black beans and do not omit quinoa for vegetarians
- Vegetarian Carrot Sweet Potato Soup
Vegetarian Lunch Ideas:
- Sub chicken with tofu OR extra veggies + protein shake (water or almond milk + plant based protein)
Dinner:
- Blackened shrimp with white rice and stir fried veggies with garlic
- One Pan Bruschetta Chicken with sweet potatoes and your choice of vegetables
- Mango Salsa Chicken Bowl (no tortilla or sub white rice)
- Jalapeño Turkey Burgers with Sweet Potato Buns
- Orange Chicken with Stir Fry Veggies (use white rice)
- Lemon Turmeric Chicken
Vegetarian Dinner Ideas:
- Sub shrimp with tofu OR add extra veggies + protein shake (water or almond milk + plant based protein)
Dessert:
- Berry Cheesecake Bites (no crust/granola)
- Fresh fruit
Snack Ideas: Raw nuts, apple/fresh berries, raw veggies, protein shake
After day 10, slowly start to add in one food group at a time for about 1-2 days to see how your body reacts. Try to avoid processed foods all together! Hope you are feeling GREAT!
Alright, I’m in!