90 30 50 diet plan for detox

Written byListonic team

Updated on Nov 1, 2024

When it's time to detox, the 90 30 50 diet plan offers a structured path to flushing out toxins while ensuring you stay nourished. The focus on high fiber aids in elimination, healthy fats support liver health, and adequate protein keeps your tissues strong. It’s a gentle yet effective way to cleanse without depriving your body of essential nutrients.

Diet plan grocery list

Chicken breast

Salmon

Quinoa

Broccoli

Spinach

Avocado

Eggs

Greek yogurt

Kale

Turkey breast

Black beans

Blueberries

Strawberries

Almonds

Chia seeds

Cottage cheese

Cauliflower

Bell peppers

Tofu

Flaxseeds

Sweet potatoes

Asparagus

Brussels sprouts

Lentils

Oranges

Apples

Carrots

Greek feta cheese

Olive oil

Walnuts

Brown rice

Celery

Cucumber

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Diet plan overview

The 90 30 50 diet plan for detox emphasizes foods that naturally cleanse the body while providing essential nutrients. It includes 90 grams of proteins such as lean meats and legumes, which are important for maintaining muscle mass and detoxification. 30 grams of fiber from sources like dark leafy greens and whole grains assist in removing toxins and cleansing the digestive system. Additionally, 50 grams of healthy fats from olive oil and nuts help to absorb fat-soluble vitamins and support liver health.

This diet is great for those looking to refresh their system and improve overall health. The high fiber content aids in regular bowel movements, which is crucial for the elimination of toxins. It's a holistic approach to detox that supports the body's natural detoxification processes without resorting to extreme measures.

90 30 50 diet plan for detox exemplary product

Foods to eat

Leafy Greens: Spinach, kale, and Swiss chard are rich in detoxifying nutrients.
High-Fiber Fruits: Apples, berries, and pears to keep digestion moving.
Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts promote liver health.
Green Tea: Contains antioxidants that support detoxification.
Healthy Oils: Olive oil and flaxseed oil for healthy fats.

✅ Tip

Pack in fiber with leafy greens, add antioxidant-rich berries, and load up on lean protein sources like turkey to help cleanse your system.

Foods not to eat

Processed Meats: Bacon, sausages, and deli meats contain preservatives and additives.
Fried Foods: French fries, fried chicken, and other deep-fried snacks.
Sugary Snacks: Cakes, candies, and cookies lack nutrients.
Soda and Sugary Drinks: Contain artificial flavors and colors.
Alcohol: Strains the liver and hinders detoxification.

Main benefits

The 90 30 50 diet plan for detox includes fiber-rich foods that naturally cleanse your system and support liver function. Antioxidant-packed fruits and vegetables like berries and spinach help neutralize free radicals and reduce inflammation. Healthy fats such as avocados and flaxseed oil improve nutrient absorption and keep your skin radiant. High-quality proteins fuel detox enzymes, optimizing the body's natural cleansing processes.

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

Detoxing doesn't mean emptying your wallet. Opt for natural detox foods like lemon, ginger, and leafy greens, which are often reasonably priced. Swap costly detox teas for DIY herbal infusions, and load up on fiber with affordable whole grains like quinoa and barley. Don't forget nuts and seeds as a source of healthy fats—they're cheaper if you buy them raw in bulk.

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Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach and avocado
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon with cauliflower rice and asparagus
Snack:Greek yogurt with blueberries and almonds

Day 2

Breakfast:Quinoa porridge with strawberries and chia seeds
Lunch:Turkey breast salad with mixed greens, bell peppers, and cucumber
Dinner:Stir-fried tofu with kale and brown rice
Snack:Cottage cheese with sliced apples and walnuts

Day 3

Breakfast:Greek yogurt parfait with blueberries and almonds
Lunch:Lentil soup with spinach and carrots
Dinner:Grilled chicken breast with roasted Brussels sprouts and sweet potatoes
Snack:Chopped bell peppers with hummus

Day 4

Breakfast:Scrambled eggs with spinach and bell peppers
Lunch:Salmon salad with mixed greens, avocado, and cucumber
Dinner:Baked tofu with quinoa and steamed broccoli
Snack:Greek yogurt with strawberries and almonds

Day 5

Breakfast:Quinoa breakfast bowl with sliced oranges and walnuts
Lunch:Turkey breast wrap with spinach, bell peppers, and hummus
Dinner:Grilled salmon with cauliflower mash and roasted carrots
Snack:Cottage cheese with blueberries and almonds

Day 6

Breakfast:Greek yogurt with sliced apples and chia seeds
Lunch:Chicken breast stir-fry with broccoli, bell peppers, and brown rice
Dinner:Baked tofu with kale salad and sliced cucumbers
Snack:Carrot sticks with hummus

Day 7

Breakfast:Scrambled eggs with spinach and sliced avocado
Lunch:Quinoa salad with mixed greens, bell peppers, and Greek feta cheese
Dinner:Grilled chicken breast with roasted asparagus and sweet potatoes
Snack:Greek yogurt with blueberries and almonds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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