Zone diet plan for detox

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Listonic team

Nov 1, 2024

For the Zone diet detox plan, the focus is on revamping the body while at the same time not feeling restricted on food intake. It involves eating specific foods that help cleanse the body while still critical nutrient balance is maintained. The plan serves as a health rejuvenation and rest to the digestive system.

Diet plan grocery list

Chicken breast

Salmon fillet

Egg whites

Greek yogurt

Cottage cheese

Spinach

Kale

Broccoli

Asparagus

Bell peppers

Zucchini

Cauliflower

Sweet potatoes

Blueberries

Strawberries

Apples

Oranges

Almonds

Walnuts

Olive oil

Avocado

Chia seeds

Flax seeds

Quinoa

Brown rice

Lentils

Black beans

Hummus

Tofu

Green tea

Lemon

Ginger

Turmeric

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Diet plan overview

The Zone diet plan for detox aims at detoxifying the body without drifting from the adequate distribution of macronutrients. There are integrative foods that assist in detoxification, such as leafy vegetables and non-fatty proteins.

Not only does this detox plan offer cleansing, but it also offers protection of the nutrient status, hence can be used for those who desire to cleanse their body systems in a safe manner.

Zone diet plan for detox exemplary product

Foods to eat

  • Water and Herbal Teas: Focus on high fluid intake to assist in flushing toxins from the body.

  • Antioxidant-Rich Foods: Include detox-supportive foods such as berries, nuts, and green tea.

  • Lean Proteins: Add protein sources like chicken, turkey, and fish to help preserve muscle during detoxification.

  • Fiber Rich Foods: Lentils, chickpeas, and similar foods support digestion and cleanse the system.

  • Organic Produce: Choose organic to avoid chemicals and pesticides that can hinder detoxification.

✅ Tip

Adding a daily green smoothie can help increase your intake of detoxifying nutrients while keeping you full and satisfied.

Foods not to eat

  • Processed Foods: Avoid foods with additives and preservatives that may be toxic.

  • Heavy Dairy: Full-fat milk and cheeses, which can be hard on the digestive system.

  • Red and Processed Meats: Beef and processed meats are tough to digest and may contain toxins.

  • Refined Sugars and Flours: White bread, pastries, and sweet drinks offer no nutritional value.

  • Alcohol: Eliminate alcohol, as it places strain on the liver’s detoxification process.

Main benefits

The Zone diet plan for detox supports the body’s natural detoxification with clean eating. This will help the liver and digestion to eliminate toxins from the body.

Zone diet plan for detox graph

📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

When following the Zone diet plan for detox, consider making more homemade broths and herbal teas instead of expensive detox supplements. These are effective and can be made in bulk for pennies per serving. Also, use simple, clean ingredients like lemon, ginger, and garlic to add flavour and detox your body without extra cost.

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Meal plan suggestion

Day 1

  • Breakfast:Greek yogurt with chia seeds and blueberries
  • Lunch:Grilled chicken breast with quinoa, kale, and bell peppers
  • Dinner:Baked salmon fillet with sweet potatoes, steamed broccoli, and a side of ginger-turmeric dressing
  • Snack:Apple slices with almond butter
  • Calories🔥: 1500
    Fat💧: 65g
    Carbs🌾: 132g
    Protein🥩: 108g

Day 2

  • Breakfast:Smoothie with Greek yogurt, strawberries, and flax seeds
  • Lunch:Grilled chicken breast with lentils, spinach, and a side of tomatoes
  • Dinner:Baked salmon fillet with brown rice, broccoli, and a side of zucchini
  • Snack:Cottage cheese with walnuts
  • Calories🔥: 1480
    Fat💧: 64g
    Carbs🌾: 130g
    Protein🥩: 105g

Day 3

  • Breakfast:Scrambled egg whites with spinach and a side of avocado
  • Lunch:Grilled chicken breast with quinoa, kale, and bell peppers
  • Dinner:Baked salmon fillet with sweet potatoes, steamed broccoli, and a side of ginger-turmeric dressing
  • Snack:Blueberries with almonds
  • Calories🔥: 1520
    Fat💧: 66g
    Carbs🌾: 130g
    Protein🥩: 112g

Day 4

  • Breakfast:Greek yogurt parfait with chia seeds, strawberries, and almonds
  • Lunch:Grilled chicken breast with lentils, kale, and a side of bell peppers
  • Dinner:Baked salmon fillet with brown rice, broccoli, and a side of ginger-turmeric dressing
  • Snack:Apple slices with walnuts
  • Calories🔥: 1500
    Fat💧: 64g
    Carbs🌾: 130g
    Protein🥩: 108g

Day 5

  • Breakfast:Smoothie with Greek yogurt, blueberries, and flax seeds
  • Lunch:Grilled chicken breast with quinoa, kale, and a side of bell peppers
  • Dinner:Baked salmon fillet with sweet potatoes, steamed broccoli, and a side of ginger-turmeric dressing
  • Snack:Apple slices with almond butter
  • Calories🔥: 1480
    Fat💧: 64g
    Carbs🌾: 132g
    Protein🥩: 110g

Day 6

  • Breakfast:Scrambled egg whites with spinach and a side of avocado
  • Lunch:Grilled chicken breast with lentils, kale, and a side of bell peppers
  • Dinner:Baked salmon fillet with brown rice, broccoli, and a side of zucchini
  • Snack:Cottage cheese with walnuts
  • Calories🔥: 1500
    Fat💧: 66g
    Carbs🌾: 130g
    Protein🥩: 110g

Day 7

  • Breakfast:Greek yogurt parfait with chia seeds, strawberries, and almonds
  • Lunch:Grilled chicken breast with lentils, kale, and a side of bell peppers
  • Dinner:Baked salmon fillet with sweet potatoes, steamed broccoli, and a side of ginger-turmeric dressing
  • Snack:Blueberries with almonds
  • Calories🔥: 1520
    Fat💧: 65g
    Carbs🌾: 132g
    Protein🥩: 112g

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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.