A weekly detox plan that works for everyone

You don’t have to follow extreme detox plans that limit all your food options and state that you should consume only vegetables and fruits. These extreme detox plans also advocate the consumption of detox drinks on a daily basis.

There are safer and effective plans that will give you will all sorts of nutrients even if you follow it for the next 7 days.

Foods to be included in such a plan

1.       Fruits – Any sorts of fresh, dried or frozen fruits including bananas, apples, pears, sultanas, raisins, mango, kiwi fruit, strawberries, grapefruit, peaches, nectarines, star fruit, melons etc. are great. You can even take them as natural fruit juice.

2.       Fruit Juice – You can take ready-made juices from the market or make them at home. Just make sure that the juices you buy are labelled ‘unsweetened’ or ‘pure.’

3.       Veggies – Fresh or frozen vegetables are great. You can also take vegetables canned in water that have no salt added to them. You can take vegetables such as cauliflower, salad, tomatoes, carrots, turnip, sprouts, peppers, cucumber, leeks, broccoli etc.

4.       Lentils and beans – Any beans, including the ones that have been canned in water or dried up, are great. You may take black eye, red lentils, haricot, red kidney, green lentils, butter, brown lentils, etc.

5.       Tofu and Quorn

6.       Oats – You can sprinkle them over fresh fruits. They can also be sweetened with honey or added to porridge.

7.       Potatoes of all types are good.

8.       You can also take rice noodles and brown rice. Rice cakes, oatcakes, and rye crackers are equally good.

9.       Fresh fish – Fish such as plaice, salmon, crab, cod, mackerel, rout, tuna, Dover sole, halibut, monkfish, haddock, red mullet and swordfish are great. You can also take canned fish in water. Salmon and tuna are often available in that form.

10.   Nuts without any salt – You can take nuts e.g. cashew, peanuts, almonds, pine nuts, walnuts, pecans, Brazil, macadamia, etc.

11.   Unsalted seeds such as sunflower and pumpkin are also good.

12.   You can also enjoy plain popcorn. Just make sure there is no sugar or salt added to it.

13.   Balsamic vinegar and extra virgin olive oil.

14.   Live natural yoghurt will be a great addition.

15.   Ginger, garlic, ground black pepper and fresh herbs

16.   Honey.

17.   Water – Minimum 2 litres per day. You can take tap or mineral water.

18.   Fruit teas or herbal teas are great.

Foods that you need to avoid during detox

1.       Margarine and butter

2.       Cream, eggs, cheese, and milk

3.       Chicken, turkey, red meat, or any other meat products including burgers etc.

4.       Avoid foods that contain wheat including cereals, cakes, pies, quiches, and pastries

5.       Alcohol, tea and coffee

6.       Say no to processed foods and takeaways, sauces, etc.

7.       Avoid salted nuts, crisps, and snacks

8.       No sweets, jams, sugar, pickles, mayonnaise, sauces, and salad dressing purchased from shops.

9.       Say goodbye to squashes and fizzy drinks. No diet versions as well.

Detox Plan Breakfasts

  • Have some fresh fruit salad along with natural yoghurt and sprinkle some oats on it
  • Fruit smoothies are great and can be sweetened with honey
  • Natural yoghurt along with fresh fruit makes for a great breakfast, especially when it has a dash of honey.
  • Banana porridge is excellent. Add banana, yoghurt, and raisins in your normal porridge and enjoy a power packed breakfast.

Detox Plan Lunches

1.       Fresh/homemade lentil soup or a big bowl of vegetable soup along with oatcakes.

2.       Add tuna canned in water atop jacket potatoes and mix it with natural yoghurt and sweet corn. Serve with a fresh salad.

3.       Rice cakes can be served with tomatoes, black pepper, rocket, avocado, fresh basil, and some unsalted nuts.

4.       Get some guacamole prepared from avocado at home, fresh chilli, lemon juice, garlic, and tomatoes along with oatcakes and crudités.

5.       You can also take fresh avocado along with prawns, balsamic vinegar, lemon juice, and salad.

6.       Tzatziki prepared from natural yoghurt, cucumber, lemon juice, and garlic is to be served with vegetable crudités & oatcakes.

7.       Jacket potato along with grilled cod is a great combination. You can add lightly steamed veggies to it.

Detox Plan Dinners

1.       Fry some veggies such as spring onions, bamboo shoots, bean sprouts, or bok choi in limited olive oil along with ginger and garlic. Known as Chinese veg stir fry, you can serve it with brown rice.

2.       You can bake a salmon fillet. Once you have baked this, serve it with steamed veggies and jacket potato.

3.       Prawns and tuna with noodles is a great combination for dinner. You need to fry some veggies such as mushrooms, leek, onions, peppers, and courgette in limited olive oil. Once its colour turns brown, you can add a handful of prawns. Add canned tomatoes, black pepper, puree, and tuna canned in water after cooking it for some time. You can serve it with rice noodles after it boils up. Do wait until the sauce assumes a thick shape.

4.       Fry some typical casserole veggies including carrots, onions, and parsnips in olive oil gently. You can also use garlic when you fry them. Once browned, add some diced potato and fry them a little more. Now add fresh veggie stock, beans, and black pepper to it. Let it boil and simmer until it assumes a thick consistency.

5.       Fry veggies such as peppers, mushrooms, onions, and sweet baby corn gently. Now add some canned pineapple, tomato puree, canned tomatoes, honey and white wine vinegar to it. Let it boil and simmer. This is to be served with brown rice when the sauce has thickened.

Detox Plan Snacks

  • Fresh fruit or fresh fruit salad in any form are great as detox plan snacks.
  • Natural yoghurt along with some honey.
  • Plain popcorn with no salt or sugar added to it.
  • A handful of seeds or unsalted nuts.

Creating your own detox plan

Creating your own detox plan is equally easy. Maintain an online food diary, fix a goal for yourself, and see what calorie count is suitable for you to reach that goal.