Clean Diet Plan For Weight Loss

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Clean Diet Plan For Weight Loss is the best way to lose weight. Let’s take a look at the clean diet plan for weight loss. How to make this diet plan work for you? Which foods will help you burn fat without starving? Will it be hard or easy to get started? Eating a clean diet may be the key to unlocking your weight loss potential. The best diets will address all of your nutritional needs without compromising on taste or the convenience of it.

The Eat-Clean Diet Review

 

photo of breakfast

The Promise

Forget counting calories. Your ticket to a lean, healthy body is “eating clean,” says Tosca Reno, author of The Eat-Clean Diet series.

She means eating foods — like lean protein, good-for-you carbs and fats, fresh fruits, and vegetables — six times a day in the right amounts. Do that, drink lots of water, and exercise regularly, and Reno says you’ll turn your sluggish metabolism into a fat-burning machine.

Dedicate yourself to the clean eating lifestyle, and you’ll lose about 3 pounds a week, Reno says. The benefits go beyond weight loss. You’ll stay healthy and have more energy. Your eyes will look bright and alert. Your teeth and gums will be healthier. Your skin will glow. Oh, and did we mention you won’t be hungry?

“When you Eat Clean, the benefits are visible (and perceptible to you on the inside, too) from the top of your head to the tips of your toes,” Reno writes in The Eat-Clean Diet Recharged!

The Eat-Clean philosophy is that nutrition is far more important than exercise or genetics in shaping our bodies.

Does It Work?

The eating-clean lifestyle has some good points. It’s a balanced diet that focuses on whole grains, fruits, vegetables, fats, and protein. It also encourages you to control portion sizes. And it doesn’t ban any food groups.

But the plan also recommends taking supplements and even questionable medical treatments that draw warnings from some experts.

What You Can and Can’t Eat

The Eat-Clean principles are:

  • Eat six small meals a day.
  • Eat breakfast every day, within an hour of getting up.
  • Eat lean protein and complex carbohydrates at every meal.
  • Have two or three servings of healthy fats every day.
  • Get fiber, vitamins, nutrients, and enzymes from fresh fruits and vegetables.
  • Control your portions.
  • Drink 2 to 3 liters of water (about 13 8-ounce cups) every day.

The foods to avoid:

  • Overprocessed foods, especially white flour and sugar
  • Artificial sweeteners
  • Sugary beverages, such as soda and juice
  • Alcohol
  • Foods with chemical additives like food dyes and sodium nitrite
  • Foods with preservatives
  • Artificial foods, such as processed cheese slices
  • Saturated fats and trans fats
  • Anti-foods — calorie-dense foods with no nutritional value

Level of Effort: Medium

Limitations: You have some flexibility. If you don’t like foods in Reno’s menu plans, you can replace them with others from the same food group.

Cooking and shopping: Planning can save you time grocery shopping, Reno says. Make a shopping list and stick to it. Keep in mind that foods without preservatives may not keep long, meaning more frequent trips to the grocery store. As for meal prep, a complete meal on this plan can be as simple as nuts and a piece of fruit.

Packaged foods or meals: None required.

In-person meetings: None.

Exercise: Strength training and cardiovascular exercise round out the Eat-Clean program. To lose weight, Reno recommends five or six sessions of cardio weekly, for 30 to 45 minutes each. If you’re new to strength training, start with light weights and longer sets.

Does It Allow for Dietary Restrictions or Preferences?

Reno says the Eat-Clean lifestyle is flexible and adapts to your dietary needs. Just follow the principles, she says, and eat the foods you can.

Vegetarians and vegans: This diet works for you. Eating clean doesn’t require eating meat, eggs, or other animal products.

What Else You Should Know

Cost: None beyond shopping for your food.

Support: There are no meetings or coaches. But you can sign up for the Eat-Clean Diet newsletter, watch inspirational videos, and connect with the Eat-Clean community online.

What Kathleen Zelman Says:

Does It Work?

Yes. The eating-clean lifestyle has some good points. It’s a balanced diet that focuses on whole grains, fruits, vegetables, healthy fats, and protein. It also encourages you to control portion sizes. And it doesn’t ban any food groups.

Diet plans range from 1200-1800 calories, which is the low end of calories to sustain energy, satisfy hunger, and help weight loss. The once-weekly cheat meal or treat allows dieters a little flexibility and the option to splurge a little on a glass of red wine or some chocolate.

But the plan also recommends taking supplements, questionable medical treatments, and nutrition advice not based on scientific evidence.

Is It Good for Certain Conditions?

You will lose weight on this calorie-controlled diet plan that could be adapted for conditions such as diabetes, heart disease, high blood pressure, and high cholesterol. Losing weight is good for many conditions and may even mean you don’t need to take as much medication.

Before starting on this plan, check with your doctor.

The Final Word

Diet plans that are very restrictive and have lots of rules, like The Eat Clean Diet, can be hard to follow for a long time.

If you like to make most of your meals from a detailed meal plan and can eat six times a day, you may enjoy this diet. But skip the supplements, and take the questionable advice peppered throughout the book with caution.

If you travel a lot, are not comfortable cooking, or like more flexibility with your meals, you might find this strict diet plan difficult.

THE 14-DAY CLEAN-EATING PLAN FOR

DAY 1

Breakfast

  • 1/2 cup old-fashioned quick oats prepared with water
  • 1 whole egg scrambled with 3/4 cup egg whites
  • 1/2 cup berries

Snack

  • 1 medium apple and 1 tbsp natural nut butter (such as peanut or almond)

Lunch

  • 4 oz grilled chicken breast and 2 tbsp sliced avocado over a medium salad with 2 tbsp balsamic vinegar
  • 1 slice of toasted sprouted-grain bread (like Ezekiel)

Snack

  • 1/2 cup 1% low-sodium cottage cheese
  • 10 almonds

Dinner

  • 4 oz 99% fat-free ground turkey burger served with 2–3 cups steamed broccoli or other green vegetable and 1 small sweet potato
  • drizzle with 2 tsp coconut oil

Snack

  • 1 scoop vanilla whey/casein powder blended with ice plus 1 tbsp powdered peanut butter (add instant decaf coffee and/or cinnamon if desired)

Daily total: 1,540 Calories, 150g protein, 125g carbs, 42g fat

DAY 2

Breakfast

  • 2 whole-grain waffles
  • 4–5 scrambled egg whites
  • 1 tbsp natural crunchy almond butter
  • 1/2 cup sliced strawberries or similar fruit

Snack

  • 8 oz non-fat Greek yogurt plus 1/2 cup of sliced melon

Lunch

  • Low-carb wrap made with 3 oz sliced turkey or chicken breast
  • 1 tbsp Dijon mustard, lettuce, tomato, and 2 tbsp avocado

Snack

  • 1 scoop vanilla whey protein powder blended with 1/2 cup berries and 1 cup almond milk

Dinner

  • Large salad made with 4 oz grilled flank steak and seasoned with balsamic vinegar, tossed with 1 tbsp grated parmesan cheese and 1 cup whole-grain pasta

Snack

  • 1 medium apple
  • 10 almonds
  • 1 cup herbal tea

Daily total: 1,623 Calories, 132g protein, 178g carbs, 40g fat

DAY 3

Breakfast

  • 2 slices whole-grain bread
  • 1/2 cup 1% low-sodium cottage cheese
  • 1/2 small avocado
  • 1/2 cup cantaloupe

Snack

  • 1/3 cup old-fashioned quick oats mixed with 1 scoop vanilla whey protein combined with hot water, then topped with 1 tbsp almond butter

Lunch

  • 4 oz tuna in water, mixed with 1 tbsp Dijon mustard over romaine lettuce with 4 grape tomatoes, 1/2 bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries
  • 1 slice sprouted bread (like Ezekiel)

Snack

  • Whole-grain flourless cinnamon raisin English muffin (such as Ezekiel) topped with 2 tbsp low-fat cream cheese and 1/2 cup berries

Dinner

  • 4 oz grilled salmon
  • kale sautéed with garlic, sea salt, and olive oil
  • 1/2 cup brown rice

Snack

  • Salad with a rainbow of vegetables made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoning
  • cup of herbal tea

Daily total: 1,889 Calories, 149g protein, 190g carbs, 52g fat

DAY 4

Breakfast

  • 8 oz plain non-fat Greek yogurt with 1/2 cup sliced fresh fruit and 1/8 cup chopped walnuts

Snack

  • 8 oz plain non-fat Greek yogurt with 1/2 cup of sliced melon

Lunch

  • Protein shake made with 1 scoop chocolate whey protein mixed with 1 cup almond milk

Snack

  • 1 small apple
  • 1/4 cup unsalted mixed nuts

Dinner

  • 2 oz cooked chicken breast with 1/2 cup black beans, 1/2 cup brown rice, and 1 cup bell pepper, plus 2 cups romaine lettuce

Snack

  • 1 small apple with 1 tbsp natural almond or peanut butter

Daily total: 1,532 Calories, 107g protein, 145g carbs, 50g fat

DAY 5

Breakfast

  • Omelet made with 1 whole egg, 4 egg whites, chopped bell pepper, tomatoes, spinach, and onion plus 1/4 cup low-fat cheese and salt-free seasoning
  • 1 slice whole-grain toast

Snack

  • 1/2 flour-free English muffin (such as Ezekiel) topped with 1/2 cup 1% low-sodium cottage cheese and 1/2 cup fresh pineapple

Lunch

  • 4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon
  • served with 1/4 cup low-sodium salsa and 15 baked tortilla chips

Snack

  • Protein shake made with 1 scoop whey protein powder mixed with water, 1 tbsp almond butter, and 1/2 banana
  • blend with ice

Dinner

  • 5 oz baked or grilled white fish (cod, haddock, bass) over 1/2 cup long-grain rice, served with Brussels sprouts sautéed with coconut oil, sea salt, and garlic

Snack

  • 3 oz grilled chicken with 2 tbsp avocado and sliced cucumber

Daily total: 1,905 Calories, 174g protein, 128g carbs, 60g fat

DAY 6

Breakfast

  • 1/2 cup old-fashioned quick oats and 1 scoop vanilla whey protein, mixed with hot water and topped with 1/8 cup crushed walnuts or almonds, and 1/2 cup berries

Snack

  • 6 oz plain non-fat Greek yogurt, 1/2 cup fresh raspberries flavored with cinnamon, and 1/4 cup toasted almond slivers

Lunch

  • 4 oz bison burger in a small whole-wheat pita, served with lettuce, tomato, and mustard
  • 15 baked potato chips

Snack

  • Low-carb protein bar (about 200–250 calories)

Dinner

  • 3 oz cooked lean grass-fed beef with 1/2 cup brown rice over a bed of romaine lettuce with 1/4 cup low-fat cheese, flavored with garlic, onion, and 1/4 cup spicy salsa

Snack

  • Smoothie made with whey or casein protein powder blended with 1 tbsp powdered peanut butter, cinnamon, and ice

Daily total: 1,621 Calories, 161g protein, 152g carbs, 50g fat

DAY 7

Breakfast

  • 1 cup whole-grain cereal, 1 cup unsweetened almond milk or 1% milk
  • 1/2 cup blueberries

Snack

  • 1/2 grapefruit with 10 toasted almonds

Lunch

  • 1 whole egg plus 3/4 cup egg whites, scrambled with low-fat cheese, spinach, and tomato, wrapped in medium-size low-carb tortilla
  • 1/4 cup salsa, if desired

Snack

  • 15 brown-rice crackers with sliced bell pepper and 1/4 cup white-bean hummus

Dinner

  • 4 oz grilled chicken with grilled zucchini, eggplant, onions, garlic, and tomatoes
  • served over 1 cup whole-wheat pasta with black or red pepper and 1–2 tbsp grated cheese for flavor

Snack

  • 1 small sliced apple with 1 tbsp soy nut butter

Daily total: 1,974 Calories, 127g protein, 198g carbs, 62g fat

DAY 8

Breakfast

  • Omelet made with 1 whole egg plus 4 egg whites, bell pepper, tomato, spinach, onion, 1/4 cup low-fat cheese, and salt-free seasoning
  • 1 piece whole-grain toast

Snack

  • 1 medium apple with 1 tbsp natural peanut or almond butter

Lunch

  • 4 oz 99% fat-free ground turkey crumbled over salad greens plus 1/2 small sliced avocado and 2 slices of organic lean turkey bacon, served with 1/4 cup low-sodium salsa and 15 baked tortilla chips

Snack

  • 1/2 cup 1% low-sodium cottage cheese
    10 almonds

Dinner

  • 3 oz chicken breast and 1 cup whole-wheat linguine, topped with 1/2 cup marinara sauce and 1 tbsp grated cheese to taste
  • side salad with 2 tbsp of low-fat dressing or balsamic vinegar

Snack

  • Smoothie made with whey/casein protein powder, blended ice, and 1 tbsp powdered peanut butter
  • add instant decaf coffee or cinnamon for flavor if you wish

Daily total: 1,672 Calories, 150g protein, 148g carbs, 48.5g fat

DAY 9

Breakfast

  • Breakfast sandwich made with 1 fried egg cooked with nonstick spray and 1 slice organic, nitrate-free ham on whole-grain flourless English muffin
  • 1/2 cup fruit salad

Snack

  • 1 scoop of chocolate whey protein powder mixed with almond milk

Lunch

  • 3 oz cooked chicken or turkey breast with lettuce, tomato, 2 tbsp avocado, and 1 tbsp Dijon mustard on low-carb wrap

Snack

  • 1 small apple
  • 1/4 cup unsalted mixed nuts

Dinner

  • 4 oz shrimp stir-fried in 1 tbsp olive oil with 2 cups mixed bell pepper and mushrooms, served over 3/4 cup brown rice

Snack

  • 1 medium pear with 1/2 cup of 1% low-sodium cottage cheese
  • cup of decaffeinated green or herbal tea

Daily total: 1,785 Calories, 125g protein, 142g carbs, 60g fat

DAY 10

Breakfast

  • 1/2 cup old-fashioned quick oats cooked with water
  • 6 oz non-fat plain Greek yogurt with 1/2 cup blueberries, and cinnamon (to taste)

Snack

  • 1 medium apple with 1 oz low-fat cheddar cheese

Lunch

  • Salad made with 4 oz tuna in water and 1 tbsp Dijon mustard over romaine lettuce, with 4 grape tomatoes, bell pepper, 1/8 cup walnuts, 1/4 cup dried cranberries
  • 1 slice sprouted wheat-free bread

Snack

  • Flour-free cinnamon raisin English muffin (such as Ezekiel) with 2 tbsp low-fat cream cheese
  • 1/2 cup berries

Dinner

  • 4 oz lean roast pork with 1/2 cup unsweetened apple sauce, 8 asparagus spears, 4 oz sweet potato or yam

Snack

  • Salad made with 5 hard-boiled egg whites, 2 tbsp avocado, sliced celery, and salt-free seasoning
  • cup of herbal tea

Daily total: 1,667 Calories, 124g protein, 203g carbs, 44g fat

DAY 11

Breakfast

  • Smoothie made with vanilla whey protein, banana, and strawberries, blended with 8 oz almond or soy milk and ice

Snack

  • 6 oz plain non-fat Greek yogurt with 1/2 cup fruit and 1/8 cup chopped walnuts

Lunch

  • Smoked turkey breast on two slices whole-grain bread with low-fat mayo or Dijon mustard, lettuce, 1/4 cup low-fat cheese
  • 15 baked tortilla chips

Snack

  • Smoothie made with 1 scoop vanilla whey protein powder, 1/2 cup berries, and almond milk

Dinner

  • 4 oz grilled chicken breast, 1/4 cup mango, 1/3 cup red beans, red bell pepper
  • topped with 1/3 cup plain non-fat Greek yogurt, cilantro, lime juice

Snack

  • 1 small apple with 1 tbsp natural almond or peanut butter

Daily total: 1,675 Calories, 140g protein, 174g carbs, 50g fat

DAY 12

Breakfast

  • 2 whole-grain waffles with 2 tbsp maple syrup and 1/2 cup fruit
  • 4 egg whites, scrambled

Snack

  • 2 slices cinnamon raisin flourless bread (such as Ezekiel), 1 tbsp almond butter, 1 tbsp natural strawberry jam

Lunch

  • 4 oz chicken breast over salad tossed with balsamic vinegar, 2 tbsp avocado
  • 1 slice of sprouted flourless bread

Snack

  • 1 scoop of whey protein mixed with water plus 1 tbsp almond butter and 1/2 banana
  • blended with ice

Dinner

  • 4 oz grilled salmon
  • 2 cups steamed broccoli, 5 oz red potatoes

Snack

  • 3 oz grilled chicken breast with 2 tbsp avocado and sliced cucumber

Daily total: 1,881 Calories, 152g protein, 170g carbs, 51g fat

DAY 13

Breakfast

  • 1 whole egg scrambled with 3/4 cup liquid egg whites plus 1/4 cup low-fat cheese, spinach and tomato wrapped in medium low-carb tortilla
  • 1/4 cup salsa if desired

Snack

  • 1 cup whole-grain cereal with 1 cup of unsweetened almond, soy, or 1% milk plus 1/2 cup strawberries

Lunch

  • 4 oz lean turkey burger served in a small whole-grain pita with lettuce, tomato, and mustard
  • 15 baked potato chips

Snack

  • 6 oz non-fat plain Greek yogurt with fresh raspberries, cinnamon, and 1/4 cup toasted almond slivers

Dinner

  • 4 oz grass-fed grilled flank steak served with baby spinach sautéed with 1 tbsp olive oil, sea salt, and pepper to taste
  • 5 oz baked sweet potato

Snack

  • Whey or casein protein shake blended with 1 tbsp powdered peanut butter, cinnamon and ice

Daily total: 1,805 Calories, 144g protein, 177g carbs, 55.5g fat

DAY 14

Breakfast

  • 1 cup whole-grain cereal with 1 cup 1% milk, soy milk, or almond milk plus 1/2 cup berries

Snack

  • 1 orange with 10 toasted almonds
  • 1/2 cup plain non-fat yogurt

Lunch

  • 4 oz grilled salmon over large salad (cucumber, cherry tomatoes, bell pepper, celery, and sweet onion) with 1 tbsp cheese, 1–2 tbsp balsamic vinegar plus 2 brown rice cakes

Snack

  • 12 brown rice crackers topped with sliced bell peppers
  • 2 tbsp white bean hummus
  • 1/2 cup 1% low-sodium cottage cheese

Dinner

  • 1/4 cup low-fat cheese and 2 oz turkey or chicken cut up and mixed with diced tomatoes, onion, green peppers, chilies, 1/2 cup black beans, salsa and topped with 2 tbsp avocado

Snack

  • 1 sliced medium apple with 1 tbsp soy nut butter or natural peanut butter

Daily total: 1,827 Calories, 118g protein, 205g carbs, 52g fat

What is the 7 day detox plan?

A 7 day detox plan is essentially a ‘clean eating programme’ and involves eating significantly more fresh fruits and vegetables, to help ‘cleanse’ substances from the body.

The toxins can be both what’s around us and what we consume. Nutritional advisor at Bio Kult, Claire Barnes, explains: “We are constantly bombarded with environmental toxins; paint and cleaning chemicals in the home, radiation from Wi-Fi, traffic pollution and pesticides from fields, to name but a few.

“Toxins may also enter the body through our consumption of artificial sweeteners, food additives, alcohol, smoking, medications and even the chemicals we rub into our skin and hair.  Not only are our body’s battling with toxins entering the body from the outside world, but we also naturally produce our own toxins, such as urea, carbon dioxide and lactic acid which must be excreted from the body.

“In addition to these, some less desirable bacteria that may live in our digestive tract can also produce toxins that could cross the intestinal lining and enter the bloodstream.”

Most people consider a liver cleanse to be the top priority when it comes to detoxing but Claire says, “the liver alone cannot fulfil its detoxification role unless many other systems are also working effectively, namely the bowels, kidneys, lymph and skin.” 

This is where the 7 day detox plan comes in, as it works in phases to clear out – or ‘detoxify’ – these other systems.

How does the detox plan work?

A detox plan works to encourage the three phases of natural detoxification in the body.

  • Phase 1: Enzymes protect cells from damage by breaking the toxins down into smaller, water-soluble substances.
  • Phase 2: Substances from phase one bind with other substances, known as conjugates, to make them less harmful and even more soluble for excretion.
  • Phase 3: Waste removal into the kidneys to be excreted in the urine or into the liver to be excreted through bile into the digestive tract and excreted via stools. 

These phases are helped along with the addition of extra macronutrients, vitamins, minerals and amino acids in your diet. Some of the best foods to eat on a detox include those that include high amounts of protein, B vitamins, vitamin E and C, magnesium, selenium and zinc.

Nutritionist Kim Pearson explains that initially, “there are two main ways you can support your body’s natural detoxification processes”.

“Firstly, ensure you are getting enough dietary fibre which supports healthy elimination of waste from the bowel. If we have a low fibre diet and aren’t having regular bowel movements then our body may reabsorb the filtered toxins. Eating a wide range of organic vegetables is a great way to increase your fibre intake.”

Following a high fibre diet outside of the detox can also help with this when plan is over.

“Secondly, drink plenty of water which supports elimination of waste via the kidneys.”

But Kim warns: “A lot of people refer to detoxing in the same way as crash dieting. A week-long detox or cleanse will not magically reverse weeks, months or even years of unhealthy living. If we are healthy, our body’s detoxification systems act efficiently and carry out their jobs day to day, whether we are ‘detoxing’ or not.”

How to do a 7 day detox plan

Having plenty of healthy detox recipes(opens in new tab) up your sleeve during this week will help make it a little easier. Most importantly, the foods you eat should contain plenty of vitamins and minerals.

Take a look at this eating plan, with explanations for why they’re detox-worthy foods from our experts.

Day 1

High quantities of vegetables are essential in a detox plan, as they will ensure that there’s plenty of fibre, vitamin C and E, magnesium, zinc in your diet. These are especially vital in phase one of the detoxification process. While eggs and cruciferous vegetables, as well as raw garlic, onions, leeks and shallots, all contain natural sulphur compounds. These compounds help with the phase 2 of the detoxification process.

Breakfast 

  • 1 portion fresh fruit (vary throughout the week between apple, pear, mango, grapes, pineapple, grapefruit)
  • 2 slices of wholemeal toast, with low fat cottage cheese
  • A carton of low-fat live yoghurt
  • Small glass of skimmed milk
  • Cup of herbal tea or water

Lunch

  • 1 kiwi fruit
  • Mixed raw vegetable salad (a bed of iceberg lettuce, filled with grated carrot, celeriac and beetroot, with a squeeze of lemon juice and a drizzle of olive oil)
  • Steamed vegetables, sprinkled with a chopped clove of garlic and a drizzle of olive oil.
  • Herbal tea or water

Dinner

  • Omelette with steamed vegetables (eg. broccoli, cabbage, brussels sprouts, cauliflower)
  • Water

Day 2

“A great lifestyle hack is to swap out your breakfast each day for a superfood smoothie or veggie juice.” Dr Laubscher says, “This gives your system a chance to do a mini-cleanse each morning, and bombard your cells with extra nutrition.”

Breakfast 

  • Green smoothie (including kiwi, spinach, grapes, watercress, milled mixed seeds and low-fat natural bio yoghurt)

Lunch

  • 1 large mango
  • Mixed salad including watercress, fresh mint, spring onions, tomato, red and yellow peppers, chicory, baby spinach and beansprouts drizzled with a lemon juice and olive oil dressing.
  • 1 large jacket potato with low-fat fromage frais whipped with chopped chives and a clove of garlic
  • Vegetable juice or water

Dinner 

  • Vegetable stew (with onions and raw garlic)
  • Water

Day 3

Lentils and chickpeas are both highly nutritious, as they contain plenty of protein which is essential for phase one of the detox. They’re also high in fibre and antioxidants, both essential for all phases of the detoxification process.

Breakfast 

  • As on day 1 or 2

Lunch

  • Lentil and chickpea soup(opens in new tab)
  • Herbal tea or water

Dinner

  • Cooked brown rice with steamed vegetables (including celery, leek, carrot, tomato, spinach, broccoli and shredded cabbage)
  • Herbal tea or water

Day 4

Fish, especially salmon, is very low in fat and high in protein. It’s also high in B vitamins, selenium and antioxidants, all of which are essential in phase 1.

Breakfast

  • As on day 1 or 2

Lunch

  • 1 apple and 1 pear
  • Raw vegetable salad (cauliflower and broccoli florets, carrot, spring onion, grated red cabbage, mange tout) tossed in olive oil and cider vinegar dressing, sprinkled with a teaspoon of raisins and 3 chopped brazil nuts.
  • Large jacket potato filled with 75g (3oz) steamed spinach chopped with 2 teaspoons of olive oil, clove of garlic and a generous grating of nutmeg
  • Herbal tea or water

Dinner

  • Baked salmon(opens in new tab) with a side of spinach
  • Herbal tea or water

(If you’re vegetarian or don’t like fish, stir-fry tofu with shredded carrot, bean sprouts, mange tout and soy sauce or have a grilled veggie burger).

Day 5

Whole meal bread, due to the grains, is a good option when detoxing. They’ll not only keep you feeling full and so more likely to stick to the detox, but whole meal grains are packed with fibre and B vitamins, iron, magnesium and selenium.

Breakfast 

  • As on day 1 or 2

Lunch

  • 1 banana
  • Mixed salad (shredded iceberg lettuce tomato, olives, red pepper, carrot, spring onions, cucumber, a clove of garlic, fennel and watercress) with a dressing of lemon juice, walnut oil and tarragon
  • 1 large jacket potato with steamed French or runner beans with a dessertspoon of sunflower oil sprinkled with finely chopped onions.
  • Herbal tea or water

Dinner

  • 1 pink grapefruit
  • 2 poached free-range eggs
  • 2 slices of whole meal toast with a scrape of butter
  • Herbal tea or water

Day 6

Breakfast

  • Same as day 1 or 2

Lunch

  • Mixed salad (watercress, baby spinach, mixed lettuce leaves, parsley, celery, garlic, chives, basil, tomato – with a dressing of 1/3 walnut oil, 1/3 olive oil, 1/3 cider vinegar and a teaspoon of Dijon mustard, sprinkled with sunflower seeds)
  • 75g (3oz) boiled potatoes and trout stuffed with finely chopped parsley, onion, tomato and pine nuts, covered in thinly sliced lemon, baked in foil with a little olive oil.

Dinner

  • Lentil and vegetable salad (include: butternut squash, red pepper and broccoli florets, 2tbsp cooked brown rice) with a dressing made by combining 1tbsp sesame oil, 1tsp fresh chopped ginger, 1tsp seame seeds and 1tsp light low-salt soya sauce.
  • Herbal tea or water

Day 7

Breakfast

  • Same as day 1 or 2

Lunch 

  • Cucumber and prawn stir fry(opens in new tab) (or with avocado if vegetarian)
  • Water or herbal tea

Dinner

  • Quinoa and butternut squash salad
  • Herbal tea or water

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