14-Day Meal Plan for Detox: Cleanse with Nourishing Foods

Updated on May 22, 2025

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 grocery list

Beverages

Lemon water

Green tea

Water

Fresh grocery

Blueberries

Strawberries

Kale

Spinach

Cucumbers

Celery

Avocado

Broccoli

Beetroot

Dry goods

Quinoa

Chia seeds

Flaxseeds

Almonds

Meats

Chicken

Fish & seafood

Fish

Spices & sauces

Olive oil

Garlic

Ginger

Turmeric

Apple cider vinegar

Meal plan overview

Revitalize your body with our 14-day meal plan for detox. Featuring cleansing and revitalizing recipes, this detox diet 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. Incorporate foods for natural detox such as leafy greens, citrus fruits, and cruciferous vegetables, while being mindful of foods to avoid during detox like processed snacks, added sugars, and alcohol.

14-day meal plan for detox exemplary product

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

Include cruciferous vegetables like broccoli and kale, which support detoxification pathways in the liver.

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.

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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. This clean eating meal plan emphasizes whole, unprocessed ingredients that contribute to an energy-boosting detox while promoting gut health detox benefits through fiber-rich vegetables and colon cleanse foods like leafy greens and flaxseeds.

With a focus on an anti-inflammatory diet, the plan helps reduce inflammation and discomfort. It also incorporates liver cleanse foods such as beets, garlic, and turmeric to support liver function naturally. In addition, nutrient-dense meals aim to encourage immune system detox and align with a boost immunity diet by including citrus fruits, berries, and zinc-rich foods.

Recommended nutrient breakdown

Protein: 20%

Fat: 30%

Carbs: 40%

Fiber: 7%

Other: 3%

How to budget on this meal plan

Lemon water and green tea are staples for hydration and antioxidant support during a detox. Berries, leafy greens like kale and spinach, and cucumbers offer variety and are often cheaper when purchased in larger quantities. Celery, avocado, and broccoli can be more cost-effective when bought in bulk. Quinoa, chia seeds, and flaxseeds are also more affordable in larger sizes and serve as excellent whole grains for detox.

To ensure balanced nutrition, include sources of protein such as turkey, eggs, and whey protein, which support muscle maintenance and recovery. Dairy products can be included in moderation if tolerated, while beans provide fiber and plant-based protein. Although simple carbohydrates are typically limited during detox, small amounts from fruits or certain grains can offer quick energy when needed.

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Packed with vitamins, minerals, and antioxidants:

pistachios

arugula

chickpeas

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.

A detox diet focuses on eliminating toxins and nourishing the body with healthy nutrients. Incorporating a variety of fruits and vegetables can provide antioxidants and essential vitamins. Lean proteins and fiber-rich foods support the liver and digestive system, key players in detoxification. Hydration is also crucial, so drinking plenty of water, and sometimes herbal teas, can help flush out toxins. Healthy fats for detox—such as those from avocados, nuts, and seeds—support cellular health and provide sustained energy. Including omega-3 fatty acids detox options like flaxseeds, chia seeds, or fatty fish can further reduce inflammation and aid in the detox process. For guidance, refer to a detox-friendly foods list that prioritizes whole, nutrient-dense ingredients while avoiding processed items. This approach pairs well with a sugar detox plan, helping reset cravings and stabilize energy levels.

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🔥: 2000
Fat💧: 70g
Carbs🌾: 210g
Protein🥩: 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🔥: 1950
Fat💧: 65g
Carbs🌾: 220g
Protein🥩: 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🔥: 2020
Fat💧: 72g
Carbs🌾: 215g
Protein🥩: 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🔥: 1980
Fat💧: 68g
Carbs🌾: 210g
Protein🥩: 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🔥: 2005
Fat💧: 66g
Carbs🌾: 218g
Protein🥩: 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🔥: 1975
Fat💧: 65g
Carbs🌾: 220g
Protein🥩: 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🔥: 2010
Fat💧: 68g
Carbs🌾: 215g
Protein🥩: 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🔥: 2040
Fat💧: 70g
Carbs🌾: 220g
Protein🥩: 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🔥: 1990
Fat💧: 66g
Carbs🌾: 218g
Protein🥩: 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🔥: 2030
Fat💧: 68g
Carbs🌾: 215g
Protein🥩: 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🔥: 2000
Fat💧: 67g
Carbs🌾: 220g
Protein🥩: 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🔥: 2040
Fat💧: 69g
Carbs🌾: 218g
Protein🥩: 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🔥: 2005
Fat💧: 66g
Carbs🌾: 220g
Protein🥩: 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🔥: 2020
Fat💧: 67g
Carbs🌾: 215g
Protein🥩: 115g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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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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