Foods to Eat:
- Fruit and vegetables
- Beans and lentils
- Tofu and Quorn
- Oats, brown rice and rice noodles
- Potatoes
- Fish and chicken
- Yoghurt
- Coconut oil
Foods to Avoid:
- Red meat
- Milk, cheese and eggs
- Butter and margarine
- Bread, cereals and cakes
- Crisps and chocolate
- Processed foods
- Alcohol. fizzy drinks, and coffee
- Shop-bought sauces and dressings
Healthy Detox Recipes
Here are a few examples of healthy detox meals that are cheap and simple to make. Over the next 7 days, choose from each of the following options for breakfast, lunch and dinner:
Breakfasts
Porridge Oats
A warm bowl of porridge oats is healthy and full of fibre and slow release energy. The best thing about porridge? You can completely transform each bowl by adding new and exciting toppings.
Recipe: Combine 50mg of steel cut oats with 250ml of water in a medium pan. Bring to the boil slowly and simmer for 3 to 4 minutes. Spoon into your bowl and add your favourite toppings.
Smoothie
A nutritious, tasty green smoothie promotes natural weight loss whilst also boosting mental clarity and kick-starting your digestive system.
Recipe: Blend together 2 apples, 1 handful watercress, 1 celery stalk, ½ bunch spinach, juice of ½ lemon, and a slice of ginger. Pour into a glass and enjoy.
Fruit & Yoghurt
A power-boosting breakfast rich in protein and calcium. Eating plain yoghurt on a daily basis can help you drop weight, while the good probiotic bacteria regulate digestion and strengthen the immune system.
Recipe: Add three dessert spoons of Greek yoghurt to a bowl and top with fruit of your choice. Add honey for added sweetness if needed.
Lunches
Rainbow Salad
A colourful and tasty lunch packed with antioxidants and vitamins. You can use any vegetables that are in season but choose a range of colours to boost your nutrient intake
Recipe: Finely shred lettuce, purple cabbage, and red pepper and toss in olive oil and apple cider vinegar. Add ½ a sliced avocado and sprinkle with sesame seeds and fresh parsley.
Chicken Salad
A crisp and cool chicken salad rich in protein and fibre to promote good digestion, satisfy the appetite and speed up weight loss. Avoid fatty store-bought salad dressing and make your own at home.
Recipe: Slice 1 cooked skinless chicken breast and combine with 80mg of cooked brown rice, 1 dollop of hummus, 2 spring onions, ½ red bell pepper, juice of ½ lemon, and seasoning.
Shrimp & Avocado
A zesty and refreshing salad big in flavour and packed with protein, good fats and vitamin C.
Recipe: Heat a large skillet with 1 teaspoon of oil. Add shrimp for 3 minutes until cooked, stirring frequently. Peel and section 1 grapefruit and add to a bowl with 3 avocado wedges, lettuce, 1 diced shallot, and cooked shrimp. Serve with brown rice or quinoa.
Dinners
Quinoa & Sweet Potato Salad
A detoxing salad bursting with vitamins, fibre and flavour.
Recipe (serves 2): Preheat oven to 425 degrees F. Combine 2 chopped sweet potatoes, olive oil, paprika and salt, place on a baking tray and bake for 40 minutes. Toast ¼ cup of quinoa in a pan for 2 minutes before adding 1 cup of water, covering and simmering for 20 minutes. In a bowl, combine 200 grams black beans, 1 chopped bell pepper, a handful of cherry tomatoes, fresh coriander and juice of 1 lime. Add the sweet potato and quinoa once cooked. Serve and enjoy.
Salmon & Fresh Herbs
Packed with healthy omega 3 fats to reduce inflammation and improve mood.
Recipe (serves 2): Add 2 salmon fillets and fennel wedges to a steamer for around 6 minutes. Meanwhile, make a dressing by combining chopped parsley and dill with diced shallots and a splash of lemon juice. Once to salmon is cooked, move to a plate and pour over the dressing.
Lemon Chicken Stew
A delicious one-pot stew rich in protein to support cellular growth and repair.
Recipe (serves 2): In a casserole dish, heat 1 tablespoon of olive oil and add 2 chopped skinless chicken breasts. Cook for 3 minutes on each side then remove from the pot. Then add the 2 sliced carrots, 1 diced celery stick, 1 sliced leek, 1 diced onion, and 1 chopped garlic clove to the dish and cook for 5 minutes. Return the chicken to the pan, add 2 cups of chicken stock, cover and simmer for approximately 20 minutes, stirring occasionally. Add lemon juice, season and serve.
Snacks
Fresh Fruit
Simple, quick and requires no messing about. Fruit is packed with antioxidants, vitamins and minerals. Green apples are particularly good when you’re detoxing as they contain pectin which helps to fill you up.
Recipe: Keep a fresh apple or banana in your bag/desk for when cravings hit.
Trail Mix
A quick and easy homemade trail mix can provide fibre and omega 3 fats to keep you energised throughout the day.
Recipe: Combine together pistachios, almonds, dried cranberries, hemp seeds, and goji berries and enjoy.
Kale Chips
A handful of crunchy kale chips offers a low-calorie, low-fat and nutrient-dense snack. One cup of kale has only 36 calories, 5 grams of fibre and 0 grams of fat.
Recipe: Toss kale leaves in olive oil and bake for 15 minutes until crisp. Add a dash of apple cider vinegar for a kick.
Basic Detox Rules to Follow
Before you start, here are a few final golden rules for your detox:
- Start every day with a hot mug of water and lemon
- Keep meals simple and eat only whole foods
- Eat at least 5 portions of fruit and veg per day.
- Cut down on processed foods and animal products
- Avoid black tea, coffee and alcohol
- Exercise gently to keep the digestive system moving
Good Luck!
Richard
Richard is a biology graduate and manager of Healthy Life. When he’s not writing new articles for the site he can be found editing, tweaking and improving the content to ensure it is as useful as possible.
