Mediterranean meal plan for detox

Written byListonic team

Updated on Nov 22, 2024

The Mediterranean meal plan for detox is designed to cleanse the body while providing essential nutrients. It includes high-antioxidant foods like berries, leafy greens, and other vegetables, along with detoxifying beverages like green tea and lemon water. Olive oil and lean proteins are used for their health benefits, supporting a gentle detoxification process.

Meal plan grocery list

Fresh grocery

Spinach

Cucumber

Apple

Lemon

Ginger

Cherry tomatoes

Parsley

Fresh berries

Mixed greens

Carrots

Broccoli

Dry goods

Quinoa

Lentils

Chia seeds

Almonds

Dairy & eggs

Greek yogurt

Eggs

Spices & sauces

Olive oil

Tzatziki sauce

Fish & seafood

Salmon

Plant based

Almond milk

Meal plan overview

Detox the natural and flavorful way with the Mediterranean diet. This Mediterranean diet meal plan is all about cleansing your body with wholesome, unprocessed foods while promoting healthy eating first and foremost.

Loaded with fresh fruits, antioxidants, fiber, and hydrating elements, it's a rejuvenating approach to detox that’s both enjoyable and effective. Implement the Mediterranean lifestyle with our sample Mediterranean diet recipes!

Mediterranean meal plan for detox exemplary product

Foods to eat

Detoxifying Vegetables: Leafy greens, beets, and artichokes for liver support.
Fresh Fruit: Lemons, berries, and apples for their cleansing properties.
Whole Grains: Brown rice, quinoa, and whole grain bread for fiber to aid digestion.
Lean Proteins: Fish and legumes for essential amino acids without heavy fats.
Healthy Fats: Olive oil and nuts for their anti-inflammatory effects.
Herbal Teas: Green tea, dandelion tea, and ginger tea for their detoxifying properties.
Plenty of Water: To help flush out toxins.
Probiotic Foods: Plain Greek yogurt or kefir for gut health.

✅Tip

Sneak vegetables into meals by blending them into sauces or soups for added nutrients without sacrificing taste.

Foods not to eat

Processed Foods: High in additives and unhealthy fats.
Refined Sugars: Found in sweets, cakes, and processed snacks.
Alcohol: Can burden the liver and hinder the detoxification process.
Caffeine: In excess can be dehydrating and taxing on the liver.
High-Sodium Foods: Can cause water retention and bloating.
Red and Processed Meats: Often high in fats and preservatives.
Fried Foods: High in unhealthy trans fats.
Artificial Sweeteners: Opt for natural sweeteners in moderation.

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Main benefits

The Mediterranean meal plan for detox focuses on foods that naturally cleanse and rejuvenate the body. It includes a variety of fruits and vegetables, rich in antioxidants and fiber, which aid in eliminating toxins and supporting digestive health. Whole grains, lean proteins, and healthy fats from olive oil and nuts are also integral, providing balanced nutrition. This healthy diet avoids processed foods and excessive sugars, emphasizing fresh, natural ingredients. The Mediterranean diet's natural emphasis on whole, unprocessed foods makes it an ideal foundation for a detoxifying meal plan, promoting overall health and well-being.

Recommended nutrient breakdown

Protein: 15%

Fat: 25%

Carbs: 55%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Spinach, cucumber, and apple are key ingredients for a detox diet and can be more affordable when bought in bulk or in season. Quinoa, cherry tomatoes, and parsley are essential and can be more economical when purchased in larger quantities. Greek yogurt, almonds, and chia seeds are also cost-effective when bought in larger sizes. Consider making your own almond milk and hummus to save money.

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Extra tips

These Mediterranean snacks are ideal for a detoxifying diet:

Fresh fruit salad with a squeeze of lemon
Raw veggies like carrots, celery, and cucumber with hummus
Small bowl of mixed berries
Steamed artichokes with lemon-garlic dip
Roasted almonds and pumpkin seeds
Green smoothie with spinach, apple, and ginger
Beetroot and carrot salad with olive oil and lemon dressing
Whole wheat pasta with extra virgin olive oil and fresh herbs

For a Mediterranean detox, water is your best friend for flushing toxins. Green tea aids in detoxification with its antioxidants. Fresh vegetable juices, like beet and carrot, support liver health. Lemon water is refreshing and can kickstart your metabolism, while ginger tea aids digestion.

A Mediterranean diet for detox would focus heavily on high-antioxidant foods to support the body’s natural detoxification processes. Include plenty of leafy greens and cruciferous vegetables such as broccoli and Brussels sprouts, which help support liver health. Fresh fruits, herbal teas, and ample water intake, combined with healthy fats from nuts and olive oil, enhance nutrient absorption and aid in flushing out toxins.

Meal plan suggestion

Day 1

Breakfast: Green smoothie with spinach, cucumber, apple, lemon juice, and a small piece of ginger (calories: 200, protein: 3g, carbs: 30g, fat: 1g)
Lunch: Quinoa salad with cherry tomatoes, cucumber, parsley, lemon juice, and olive oil (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
Snack: A handful of almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
Dinner: Grilled vegetable skewers with a side of hummus (calories: 400, protein: 10g, carbs: 40g, fat: 20g)

Day 2

Breakfast: Chia seed pudding made with almond milk, topped with fresh berries (calories: 300, protein: 6g, carbs: 35g, fat: 15g)
Lunch: Lentil soup with a side of mixed greens salad (calories: 400, protein: 18g, carbs: 50g, fat: 10g)
Snack: Carrot and cucumber sticks with tzatziki sauce (calories: 100, protein: 3g, carbs: 10g, fat: 5g)
Dinner: Baked salmon with steamed broccoli and a lemon wedge (calories: 450, protein: 35g, carbs: 20g, fat: 25g)

Day 3

Breakfast: Overnight oats with almond milk, nuts, and a sprinkle of cinnamon (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
Lunch: Greek salad with cucumber, tomatoes, olives, feta, and olive oil dressing (calories: 350, protein: 8g, carbs: 20g, fat: 28g)
Snack: A small apple and a handful of walnuts (calories: 200, protein: 4g, carbs: 25g, fat: 12g)
Dinner: Eggplant and chickpea stew (calories: 400, protein: 12g, carbs: 60g, fat: 15g)

Day 4

Breakfast: Smoothie with kale, banana, flaxseed, and almond milk (calories: 280, protein: 5g, carbs: 40g, fat: 10g)
Lunch: Mediterranean vegetable wrap with whole grain tortilla and a side of quinoa tabbouleh (calories: 400, protein: 10g, carbs: 50g, fat: 18g)
Snack: Sliced cucumber and bell peppers with hummus (calories: 150, protein: 6g, carbs: 18g, fat: 6g)
Dinner: Baked trout with a side of roasted asparagus (calories: 400, protein: 30g, carbs: 20g, fat: 22g)

Day 5

Breakfast: Whole grain toast with avocado and a side of fresh fruit (calories: 300, protein: 6g, carbs: 30g, fat: 15g)
Lunch: Chickpea and roasted vegetable salad with olive oil and lemon dressing (calories: 350, protein: 12g, carbs: 45g, fat: 15g)
Snack: A piece of fruit and a small handful of almonds (calories: 180, protein: 4g, carbs: 20g, fat: 10g)
Dinner: Grilled vegetable kebabs with a side of brown rice (calories: 400, protein: 10g, carbs: 55g, fat: 15g)

Day 6

Breakfast: Almond yogurt with granola and berries (calories: 280, protein: 6g, carbs: 35g, fat: 12g)
Lunch: Tomato and white bean soup with a side of arugula salad (calories: 350, protein: 15g, carbs: 45g, fat: 10g)
Snack: Roasted chickpeas (calories: 150, protein: 8g, carbs: 20g, fat: 4g)
Dinner: Baked falafel with tahini sauce and a side of tabbouleh (calories: 450, protein: 12g, carbs: 50g, fat: 20g)

Day 7

Breakfast: Smoothie with spinach, almond milk, a small banana, and a scoop of protein powder (calories: 300, protein: 20g, carbs: 30g, fat: 10g)
Lunch: Mediterranean chickpea salad with cucumbers, tomatoes, olives, and feta (calories: 350, protein: 12g, carbs: 40g, fat: 18g)
Snack: Fresh fruit salad (calories: 120, protein: 2g, carbs: 30g, fat: 1g)
Dinner: Stuffed eggplant with lentils and vegetables, served with a side of mixed greens (calories: 400, protein: 15g, carbs: 50g, fat: 18g)

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Want to learn more?

Implementing a Mediterranean-Style Diet Outside the Mediterranean Region

⚠️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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