14-Day Meal Plan for Detox: Cleanse with Nourishing Foods
Listonic team
Updated on Nov 22, 2024
Give your body a reset with our 14-day detox meal plan. Featuring cleansing and revitalizing recipes, this plan helps you eliminate toxins while enjoying flavorful meals. Explore a variety of nutrient-dense options designed to support your body's natural detoxification process and leave you feeling refreshed.
Meal plan overview
Revitalize your body with our 14-day meal plan for detox. Featuring cleansing and revitalizing recipes, this plan helps you eliminate toxins while enjoying flavorful meals. Explore a variety of nutrient-dense options designed to support your body's natural detoxification process and leave you feeling refreshed.
Foods to eat
Hydrating Foods: Consume water-rich fruits and vegetables like cucumber, watermelon, and celery.
Leafy Greens: Include kale, spinach, and Swiss chard for chlorophyll and nutrient density.
Citrus Fruits: Enjoy lemons, limes, and oranges for vitamin C and natural detoxification support.
Cruciferous Vegetables: Incorporate broccoli, cauliflower, and Brussels sprouts for liver support.
Herbal Teas: Drink detoxifying teas like dandelion, green tea, and ginger throughout the day.
Lean Proteins: Choose skinless poultry, fish, tofu, and legumes for balanced meals.
Healthy Fats: Include avocados, nuts, and olive oil for essential fatty acids.
Whole Grains: Opt for quinoa, brown rice, and oats for fiber and sustained energy.
Nuts and Seeds: Add chia seeds, flaxseeds, and almonds for additional nutrients.
Detox Smoothies: Blend fruits, vegetables, and detoxifying herbs for refreshing and nutritious drinks.
✅Tip
Foods not to eat
Processed Foods: Minimize intake of heavily processed snacks, sweets, and convenience foods.
Added Sugars: Avoid sugary drinks, desserts, and snacks to support detoxification goals.
Artificial Additives: Limit foods with artificial colors, flavors, and preservatives for a clean eating approach.
Caffeine: Reduce or eliminate caffeine to promote hydration and support detoxification.
Alcohol: Eliminate or limit alcohol consumption for optimal detoxification.
Individual Dietary Needs: Adjust the meal plan based on individual preferences and nutritional needs.
Regular Hydration: Drink plenty of water to support overall detoxification and well-being.
Regular Physical Activity: Include light exercise, like walking or yoga, to enhance the detox process.
Consult a Healthcare Professional: For personalized advice on detoxification, consult with a healthcare provider.
Main benefits
The 14-day meal plan for detox is designed to cleanse and rejuvenate the body. It includes antioxidant-rich foods and hydrating beverages to help eliminate toxins and support overall health.
Recommended nutrient breakdown
Protein: 20%
Fat: 30%
Carbs: 40%
Fiber: 7%
Other: 3%
How to budget on this meal plan
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Extra tips
Detox-friendly snacks focus on clean, whole foods:
- Fresh fruit salad
- Raw almonds
- Cucumber and carrot sticks
- Green smoothie
- Kale chips
- Coconut water
- Herbal tea with lemon
For a detox diet, water should be your mainstay, particularly infused with lemon or ginger for added detoxifying properties. Green tea is excellent for its antioxidants, and fresh vegetable juices, particularly beetroot and carrot, help cleanse the body. Herbal teas, especially dandelion or nettle, are also great for detoxification.
Meal plan suggestion
Day 1
- Breakfast:Lemon water and a berry smoothie (blueberries, strawberries) with spinach and chia seeds
- Lunch:Quinoa salad with cucumber, celery, avocado, and lemon-turmeric dressing
- Dinner:Baked salmon with steamed broccoli and garlic-infused quinoa
- Calories🔥: 2000Fat💧: 70gCarbs🌾: 210gProtein🥩: 120g
Day 2
- Breakfast:Green tea and overnight oats with sliced strawberries, almonds, and flaxseeds
- Lunch:Leafy green salad (kale, spinach) with grilled chicken, cucumber, and avocado
- Dinner:Stir-fried tofu with mixed vegetables (broccoli, bell peppers) in ginger-turmeric sauce
- Calories🔥: 1950Fat💧: 65gCarbs🌾: 220gProtein🥩: 110g
Day 3
- Breakfast:Detox smoothie with kale, pineapple, ginger, and chia seeds
- Lunch:Beetroot and lentil salad with mixed greens, cucumber, and apple cider vinegar dressing
- Dinner:Baked chicken breast with roasted Brussels sprouts and quinoa pilaf
- Calories🔥: 2020Fat💧: 72gCarbs🌾: 215gProtein🥩: 115g
Day 4
- Breakfast:Green tea and avocado toast on whole grain bread with sliced tomatoes
- Lunch:Cucumber and celery sticks with hummus dip
- Dinner:Grilled fish tacos with cabbage slaw, avocado, and lime dressing
- Calories🔥: 1980Fat💧: 68gCarbs🌾: 210gProtein🥩: 112g
Day 5
- Breakfast:Lemon water and a berry smoothie bowl topped with sliced almonds and flaxseeds
- Lunch:Spinach salad with grilled shrimp, avocado, and lemon-turmeric vinaigrette
- Dinner:Garlic-infused quinoa with sautéed kale and roasted chickpeas
- Calories🔥: 2005Fat💧: 66gCarbs🌾: 218gProtein🥩: 108g
Day 6
- Breakfast:Green tea and chia seed pudding with mixed berries and a drizzle of honey
- Lunch:Quinoa tabbouleh salad with cucumber, tomato, parsley, and olive oil
- Dinner:Baked salmon with roasted asparagus and lemon-garlic sauce
- Calories🔥: 1975Fat💧: 65gCarbs🌾: 220gProtein🥩: 110g
Day 7
- Breakfast:Detox smoothie with spinach, banana, ginger, and flaxseeds
- Lunch:Leafy green salad with grilled chicken, sliced almonds, and apple cider vinegar dressing
- Dinner:Stir-fried tofu with broccoli, bell peppers, and quinoa in ginger-turmeric sauce
- Calories🔥: 2010Fat💧: 68gCarbs🌾: 215gProtein🥩: 114g
Day 8
- Breakfast:Lemon water and oatmeal topped with sliced strawberries and almonds
- Lunch:Kale and avocado salad with grilled shrimp and lemon-turmeric dressing
- Dinner:Baked chicken breast with roasted Brussels sprouts and garlic-infused quinoa
- Calories🔥: 2040Fat💧: 70gCarbs🌾: 220gProtein🥩: 116g
Day 9
- Breakfast:Green tea and avocado toast on whole grain bread with sliced tomatoes
- Lunch:Cucumber and celery sticks with hummus dip
- Dinner:Grilled fish tacos with cabbage slaw, avocado, and lime dressing
- Calories🔥: 1990Fat💧: 66gCarbs🌾: 218gProtein🥩: 112g
Day 10
- Breakfast:Lemon water and a berry smoothie bowl topped with sliced almonds and flaxseeds
- Lunch:Spinach salad with grilled shrimp, avocado, and lemon-turmeric vinaigrette
- Dinner:Garlic-infused quinoa with sautéed kale and roasted chickpeas
- Calories🔥: 2030Fat💧: 68gCarbs🌾: 215gProtein🥩: 114g
Day 11
- Breakfast:Green tea and chia seed pudding with mixed berries and a drizzle of honey
- Lunch:Quinoa tabbouleh salad with cucumber, tomato, parsley, and olive oil
- Dinner:Baked salmon with roasted asparagus and lemon-garlic sauce
- Calories🔥: 2000Fat💧: 67gCarbs🌾: 220gProtein🥩: 112g
Day 12
- Breakfast:Detox smoothie with spinach, banana, ginger, and flaxseeds
- Lunch:Leafy green salad with grilled chicken, sliced almonds, and apple cider vinegar dressing
- Dinner:Stir-fried tofu with broccoli, bell peppers, and quinoa in ginger-turmeric sauce
- Calories🔥: 2040Fat💧: 69gCarbs🌾: 218gProtein🥩: 114g
Day 13
- Breakfast:Lemon water and oatmeal topped with sliced strawberries and almonds
- Lunch:Kale and avocado salad with grilled shrimp and lemon-turmeric dressing
- Dinner:Baked chicken breast with roasted Brussels sprouts and garlic-infused quinoa
- Calories🔥: 2005Fat💧: 66gCarbs🌾: 220gProtein🥩: 112g
Day 14
- Breakfast:Green tea and avocado toast on whole grain bread with sliced tomatoes
- Lunch:Cucumber and celery sticks with hummus dip
- Dinner:Grilled fish tacos with cabbage slaw, avocado, and lime dressing
- Calories🔥: 2020Fat💧: 67gCarbs🌾: 215gProtein🥩: 115g
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