Detox Diet Food List and Meal Plan

A detox diet food list will help make planning and shopping for your detox menu much easier. If you are new to the idea of detoxification. It can sometimes be difficult to know what to buy and how to properly design a menu to ensure that you are still eating a well-balanced diet. 

This detox diet food list will help you begin your detox diet experience, but as you learn what is best for your body, you will be able to make appropriate changes to stock your kitchen with healthy fruits and vegetables.

You will also learn how easy and efficient it is to keep your pantry filled with detoxifying and anti-inflammatory herbs, spices and other healthy staples for putting together quick and well-balanced "clean" snacks and meals.


Detox Diet Shopping List


Organic Fruits

  • Berries (Blueberries, Raspberries, Blackberries) 
  • Bananas
  • Apples
  • Pomegranates
  • Peaches
  • Melons
  • Lemons
  • Papaya
  • Pineapple
  • Oranges
  • Grapes
  • Kiwi


Organic Vegetables

  • Avocados
  • Broccoli
  • Carrots
  • Cauliflower
  • Artichokes
  • Beets
  • Cabbage
  • Asparagus
  • Spinach
  • Kale
  • Field Greens
  • Cucumbers
  • Sweet Potatoes
  • Onions

small amounts

  • Winter Squash
  • Turnip
  • Rutabaga
  • Leeks


Grains/Seeds

  • Brown Rice
  • Quinoa
  • Hemp Hearts
  • Chia Seeds



Organic Proteins

  • Chicken Breast
  • Turkey Breast
  • Salmon
  • Tilapia
  • Chick Peas
  • Black Beans
  • Organic Eggs


Organic Dairy

  • Low-Fat Yogurt
  • Greek Yogurt


Organic Raw Nuts

  • Walnuts
  • Almonds
  • Cashews


Spices

  • Turmeric
  • Garlic or Garlic Powder
  • Cloves
  • Basil
  • Oregano
  • Thyme
  • Parsley
  • Cilantro
  • Cinnamon
  • Ginger
  • Cumin
  • Cayenne
  • Sea Salt or Himalayan Pink Salt

**The detox diet limits sodium intake. All salt should be sea salt or pink rock salt since these sources will provide you with essential trace minerals that are necessary for good health.

Fats/Oils

  • Extra Virgin Cold-Pressed Olive Oil
  • Coconut Oil


Other

  • Shirataki Noodles
  • Yeast Free Bouillon Cubes
  • Apple Cider Vinegar


Printable Detox Diet Food List for Shopping

printable detox diet shopping list

Fill in the form below to get a free copy of this shopping list.

Please Send Me the Printable Detox Diet Shopping List

Please note that all fields followed by an asterisk must be filled in.

Please enter the word that you see below.

  

Detox Diet Meal Plan

This sample menu with give you a guideline to follow; however, you can make adjustments to suit your preferences and personal tastes. You can replace meat with poached eggs, eliminate grains, or substitute rice for shirataki noodles.

There are many versions of the 3 day Detox Diet, but the basic premise is to get rid of all the toxic products and focus on eating clean with a wide variety of whole, organic, nutrient-packed foods. 

  • You may choose to include meat, eggs, grains, and/or nuts, or you may prefer to eat only fruits and vegetables (although this is not recommended for long periods of time since fats are needed for the absorption of many nutrients). 

  • You may try to eat everything raw, or opt to lightly saute or steam foods that are harder to digest. 

The key is to make sure that fruits and vegetables make up about 75% of your menu and that you choose fresh food that is as whole or natural as possible. The less processed or pre-prepared, the better.

This would also be a good time to be a little brave and try some of those interesting looking fruits and veggies that you have always passed by in the produce section but never got around to sampling. You never know – a detox diet just might help you find your new favorite food!

Remember, drink plenty of pure or filtered water throughout the day, and always begin your morning with a mug of warm lemon water. (You can also add a wedge of lemon to all your water if you want. It has great detoxifying properties.)



Juicing

Note about Juicing: While juicing can have great health benefits, such as better absorption of nutrients, it also increases the sugar concentration while reducing fiber content. Many nutritionists suggest eating detoxifying foods in their whole form, thus enjoying the cleansing benefits without increasing the glycemic level or putting extra demands on your liver. Smoothies made from greens are the best since these vegetables have a very low sugar content to begin with. Be more cautious when using fruits or high sugar vegetables such as carrots or beets. 


DETOX DIET MEAL PLAN CHART


DAY 1



DAY 2



DAY 3


Large mug of warm water with juice from 1/2 fresh lemon 

Large mug of warm water with juice from 1/2 fresh lemon 

Large mug of warm water with juice from 1/2 fresh lemon 


Breakfast:

Fresh fruit platter – apples, blueberries, strawberries,melon, prunes, sliced peaches, etc.

OR

Detox Fresh Greens Smoothie


Breakfast:

Fresh fruit platter

OR

Detox Fresh Greens Smoothie


Breakfast:

Fresh fruit platter

OR

Detox Fresh Greens Smoothie


Snack:

Chopped veggies topped with fresh-made dressing or served with 2 Tbsp hummus


Snack:

1/2 cup low-fat yogurt with fresh berries and 2 tsp chia seeds

OR

1 medium apple, sliced and sprinkled with cinnamon


Snack:

1/4 cup nuts (almonds, walnuts,cashews) with a handful of grapes or a slice of melon

OR

1 medium hard-boiled egg


Lunch:

Field greens (kale, spinach, baby romaine, arugula) with fresh veggies such as chopped cucumber, red onion, tomatoes, celery, bell peppers, zucchini, avocado, etc.) and topped with a homemade dressing

Add: 1/2 cup chopped chicken breast OR 1/2 cup chickpeas or black beans OR 2 Tbsp hemp hearts OR 1 oz chopped nuts OR 1 boiled egg


Lunch:

Detox veggie soup (eat as much as you want)



Lunch:

Veggie stir-fry (zucchini, onion, peppers, cabbage, carrots, mushrooms, broccoli) seasoned with a small amount of sea salt or tamari/Bragg soy seasoning and spices of your choice.

Serve with 1/2 cup of brown rice or 1 cup of Shirataki noodles



Snack:

1/2 cup low fat yogurt with fresh berries and 2 tsp chia seeds

OR

1 cup detox veggie soup


Snack:

1 oz nuts (almonds, walnuts)

OR

fresh cut veggies (celery, carrot, cucumbers, bell peppers)


Snack:

Small salad made with field greens and fresh veggies, topped with homemade dressing

OR

1 cup detox veggie soup


Dinner:

Broiled fish (salmon, tilapia, haddock) OR grilled chicken breast

Steamed veggies (cauliflower, broccoli, asparagus, turnip, carrots, zucchini, etc) seasoned with healthy spices such as garlic,onion, nutmeg, turmeric, or a small amount of sea salt

Evening: decaffeinated herbal tea (ginger, camomille, lemon, etc.)


Dinner:

1/2 cup brown rice or quinoa

Grilled or broiled turkey breast

Sauteed vegetables (bell peppers, onions, broccoli, squash, zucchini, mushrooms, bean sprouts, etc.) cooked in a small amount of olive oil or coconut oil and seasoned with healthy spices such as garlic, turmeric, basil, cumin, parsley, or a dash of sea salt.

Evening: decaffeinated herbal tea


Dinner:

1 medium sweet potato, baked with a small amount of olive oil and chopped onion, or sprinkled with cinnamon and ginger.

Steamed or sauteed veggies seasoned with healthy spices or herbs of your choice

Small chicken Breast or broiled fish (optional)

Evening: decaffeinated herbal tea






Detox Diet Meal Plan Recipes


Detox Veggie Soup

  • 2 cups shredded zucchini
  • 2 cups baby kale or chopped full-leaf kale
  • 1 onion, chopped
  • 4 carrots, chopped
  • 1 bunch of celery, chopped
  • 3 cups shredded cabbage
  • 2 cups cauliflower
  • 2 cups green beans
  • 1medium sweet potato
  • 2 cups turnip or rutabaga or butternut squash
  • 3 fresh tomatoes (or canned if necessary)
  • 1 large bunch of parsley
  • 2 garlic cloves or minced equivalent
  • 1 tsp turmeric
  • 1 tsp fresh or dried thyme
  • 3 bay leaves
  • 1 tsp fresh or dried basil
  • 2 organic yeast-free bouillon cubes or organic yeast-free broth
  • cayenne to taste (optional)
  • salt and pepper to taste or 1 tsp of liquid soy seasoning

Chop vegetables, place in large stock pot and cover with water. Add spices and bring to a boil. Reduce heat and simmer until vegetables are tender. Add additional spices to taste (but try to limit salt – for best detox benefits choose healthier spices).


Salad Dressing

  • 1 cup extra virgin cold-pressed olive oil
  • 1/2 cup apple cider vinegar
  • 1 tsp onion powder
  • 1 tsp garlic powder (optional)
  • 2-3 tsp mustard powder
  • Pinch of sea salt (optional)
  • 1 tbsp poppy seeds OR 1/2 tsp each fresh thyme and basil Or whatever spice you prefer

Variation:

If you do not want to use apple cider vinegar, you can simply mix a little olive oil with salad spices such as oregano, onion, basil, rosemary, thyme, pepper, celery seed, or sea salt


Detox Fresh Green Smoothie

  • 2 cups each spinach and kale
  • 1/2 cucumber
  • 3 stalks celery
  • parsley
  • cilantro (optional)
  • 1/2 apple or banana
  • 1 tsp chia seeds


Variations:

To make your smoothies more interesting, try adding a couple carrots, an avocado, 1/2 lemon, a beet, or 1/8-1/4 tsp ginger, turmeric, or cayenne.

Other pages that might interest you:



I will continue to share ideas about diet and exercise that have helped me along the way. If you have any questions I can help you with, or ideas you would like to share, feel free to contact me or visit our Q&A forum



» » Detox Diet Food List


Join the Health and Fitness 
Conversation on Our Fitness House Facebook 

MULLY'S
FITNESS FORUM

Mully's Health and Fitness Forum Image

Ask Your Health and Fitness Questions Here

KIM'S FITNESS TIPS

Ask Kim Mulligan Your Fitness Questions

Daily Tips for Staying Healthy and Fit

Printable Workouts and Diet/Food Lists and Charts

Recent Articles

  1. 15 Minute Dumbbell Workout Routine

    Nov 05, 17 08:38 AM

    This 4 exercise dumbbell workout routine is designed to target multiple muscle groups through your entire body to add definition with lean slimming muscle.

    Read More

  2. Interval Training with Kettlebells - Sample Workout Included

    Oct 14, 17 02:27 PM

    Learn how interval training with kettlebells can provide you with a full body workout in 20 minutes or less. We have included a sample workout to help you get started.

    Read More

  3. Strength Training for Women to Build Muscle and Burn Fat

    Oct 13, 17 08:27 AM

    Strength training for women is an important part of re-shaping the body. These pictured exercises with Kim will help to show you how to get rid of body fat and add lean slimming muscle.

    Read More