Many people presume that a detox plan requires them to consume less calories than what an average daily intake requires. But, this is not so! The good news is that you need to consume at least 1,400 calories a day! Contrary to popular beliefs, overly restricting calories or skipping meals can backfire because people tend to binge towards the end of the evening. So, use our plan as a springboard to plan your meals ahead of time. If you require more calories, add another serving of a whole grain, lean protein, fruit, vegetable, or heart-healthy fat to the meal. Or add another snack to the day. If you require less, take a look at what the lower-in-calorie balanced meals and snacks look like.
Here are the key concepts for a legitimate detox plan:
1. Hydrate: Drink at least two liters of water a day. Drinking water helps flush out toxins and sodium that cause bloat. Also, thirst can be confused with hunger, so make sure to drink before and between meals.
2. Eliminate Sugar and Alcohol: For these seven days, challenge yourself to stay away from booze and sweets. Dare yourself to focus on filling your diet with whole foods instead. Once you let go of these empty calories, you will notice a huge change in the way you feel.
3. Protein and Fiber: Your mantra for the next seven days (and ideally forever) is “protein and fiber, protein and fiber!” Pair protein and fiber with each meal and snack to keep your blood sugar levels stable and your appetite satiated. Fiber comes from fruits, vegetables and whole grains. Protein comes from lean animal sources, legumes, low-fat dairy products and nuts.
4. Veggies, Veggies, Veggies: Unlimited veggies! For these seven days, make sure to eat lots of high-fiber, high-water vegetables (spinach, butternut squash, asparagus, artichokes and cucumber to name a few). These veggies will help promote a healthy liver, kidney, and gastrointestinal system—your body’s natural detox systems.
5. Fat Doesn’t Make You Fat: This old idea has to go. Healthy fats, in moderation, help you lose bloat, lose weight, and offer many health benefits like heart and memory protection, bone health and more.
6. Low Sodium: Stay away from prepackaged items and soups that add sodium to your diet. Reducing sodium will allow the body to get rid of excess water and reduce bloat.
Below is a list of tasty breakfast, lunch, dinner and snack recipes that you can choose from to kick you off on your 7-day metabolism boosting detox plan.
1. Breakfast Burritos: Fill 1 whole-wheat or corn tortilla with 2 scrambled egg whites, lightly sauteed vegetables (mushrooms, onions, broccoli), 2 oz low-fat cheddar, 2 slices avocado, and hot sauce.
2. Huevos Rancheros: Scramble 1 egg and 2 egg whites in 1 1/2 tsp canola oil in a nonstick skillet. Stir in 1/3 cup (either medium or hot) pico de gallo (drained of excess liquid) and 6 coarsely broken blue-corn tortilla chips. Top with 1/4 diced avocado, and sea salt and cilantro to taste.
3. Yoghurt with berries: 6 ounces fat-free Greek yogurt, 1 cup blueberries, 1 cup halved strawberries, 2 tablespoons ground flPlaaxseed
4. Sweet ‘N’ Spiced Apple Oatmeal: Combine 1 cup cooked oatmeal with 2/3 cup diced apple; sprinkle with 1 TBSP chopped walnuts and a pinch each of cinnamon and cayenne. Enjoy with a light coffee made with 1 cup of black coffee, 1/3 cup fat-free milk, 1 tsp honey, and a pinch of cinnamon.
5. Eggs n’ toast: scrambled omega-3-fortified eggs, 2 slices whole-grain toast, 1 cup skim milk.
6. Almond berry panini: Spread two halves of a whole-grain English muffin or 2 mini waffles with 2 TBSP almond butter. Place slices from 4–5 strawberries between them.
Spritz with 1/2 tsp oil and grill in a preheated panini press on medium-high until toasted, or in a skillet over medium-high heat.
7. Energizing Citrus Ginger Smoothie: Place all of the ingredients in a blender and blitz until smooth — 1-1/2 cups low-fat plain Greek yogurt; 1 inch fresh ginger, peeled; 1/2 cup fresh orange chunks; 1/2 cup fresh pineapple chunks; 1/2 cup orange juice; and 1/2 cup ice (makes 5 servings).
8. English muffin with peanut butter: Whole-wheat English muffin, 2 tablespoons peanut butter, 1/2 banana sliced, 1 cup soy milk.
9. Egg white omelet: 1 whole egg + 1/2 cup liquid egg whites + 1/2 cup mixed chopped onion, tomatoes, spinach (all the veggies you desire!). Cook in 1 tbsp olive oil. Add herbs and spices, such as parsley, dill, cilantro, cayenne pepper or paprika. Serve with 1/2 grapefruit.
1. Spiced sausage and potatoes: Halve a baked potato and top with 1⁄4 cup shredded low-fat Monterey Jack or cheddar cheese. Serve with 1 chicken sausage or a slice of turkey bacon, crumbled, and topped with salsa, and a side salad.
2. Curry turkey salad: Poach 3 oz turkey breast in unsweetened green tea; drain, chill, and cut into cubes. Combine turkey with 2 TBSP plain fat-free Greek yogurt, 1 tsp each mayo and Major Grey’s mango chutney, 1/2 tsp hot curry powder, 1/4 cup diced English cucumber, 1 TBSP raisins, and sea salt and fresh cilantro to taste. Serve with a small (1-oz) whole-grain roll. Pair it with 3/4 cup fresh grapes.
3. Pear and provolone panini: Between 2 slices whole-grain or fruit-nut bread, arrange 2 ultra thin slices (40 calories each) natural provolone cheese, thin slices from 1/2 small pear, and black pepper and fresh rosemary to taste; spritz with cooking spray and grill on medium-high until well toasted. Savor with 1 cup butternut squash (or other vegetable) soup (about 100 calories) with pinch of crushed red pepper and rosemary.
4. Spinach-artichoke pasta with vegetables: Boil one pound of whole wheat pasta in a pot. In a saucepan, heat 2 tbsp olive oil + 1 large chopped shallot + 4 finely chopped cloves of garlic + 1 10 oz. box of frozen artichoke hearts, defrosted and halved. Add one cup fresh spinach and ½ cup dry white wine, pour over drained pasta, and serve.
5. Seared chicken with avocado and cucumber salad: Season and sear 1 boneless, skinless chicken breast in 2 tbsp olive oil. Serve with 1/2 diced avocado, 1/2 diced cucumber, fresh cilantro and lime juice.
6. Tuna pita with 16 baby carrots: Combine all of the ingredients and spoon them evenly into the pita pockets — 1/2 teaspoon freshly ground pepper; 1/2 small red onion, chopped finely; 1 celery stalk, chopped finely; pinch of dill; 2 tablespoons minced fresh parsley; 6-ounce pouch of chunk light tuna fish; 2 tablespoons low-fat mayonnaise; 2 whole wheat pita pockets (makes 2 servings).
7. Vegetarian pizza: Spread 1 whole- wheat tortilla with low-sodium tomato sauce, fresh basil leaves, and 2 oz goat cheese. Serve with a large green salad or a side of cooked vegetables.
8. Salmon feta salad: Toss romaine, 1/4 cup diced onions, and 1 cup each chopped tomatoes and cucumber. Top with 3 oz wild canned salmon (drained), 1 TBSP feta, 1 TBSP olive oil, and 2 TBSP balsamic vinegar.
9. Mexican salad: 2 cups leafy greens, 1/2 cup sliced tomato, 1/2 cup black beans, 1 ounce part-skim cheese, 1 ounce avocado, 1/2 cup sweet corn, 1 tablespoon olive oil.
1. Beef fajitas: Top a bed of sauteed onions and bell peppers with 4 oz cooked grass-fed beef cubes and 1/2 cup brown rice. Drizzle with sauce made of 1 TBSP almond butter, 2 tsp chili oil, and 1 tsp diced ginger.
2. Spicy spaghetti with salad on the side: Toss 2 1/2 cups fresh baby spinach with 1 1/2 oz diced part-skim mozzarella, 1 chopped fresh plum tomato, 2 TBSP torn basil leaves, 1 tsp olive oil, and balsamic vinegar to taste. Enjoy with 1 cup whole-grain spaghetti and ¼ cup spicy marinara sauce.
3. Shrimp and Brussel sprouts: 3 ounce grilled shrimp mixed with 1/2 cup cooked whole grain (like quinoa), 1 tablespoon olive oil, 1 cup Brussels sprouts.
4. Baked salmon with braised baby artichokes: Bake a 4-oz salmon steak topped with parsley at 375 degrees for about 20 minutes; serve with braised baby artichokes.
5. Oregano and lemon pork kebabs: For the marinade combine 1/2 cup lemon juice, 1 tbsp oil, 2 tsp dried oregano, 1 tsp rosemary sprig, 1 crushed garlic clove, 1/4-1/2 tsp fresh ground black pepper all ingredients in a resealable plastic bag or non-reactive bowl. Trim the pork of all visible fat and cut into 1 inch cubes. Place cubes in bag and marinate in the fridge for 30 minutes. (You can also toss the vegetables in if you like. Mushrooms and zucchini are especially good in absorbing the flavor.). In the meantime soak wooden skewers in water. Wash and cut vegetables for kebabs. Thread kebabs alternating between the pork cubes and vegetables. Depending on the size of your pork cubes and the length of the skewers, you will have 1 large or 2 small skewers per person. Place on indoor or outdoor grill and cook for 8 to 10 minutes.
6. Grass-fed Greek burger: Grill 4 oz lean, grass-fed ground sirloin beef. Stuff inside 1/2 large whole-wheat pita with 1/2 cup chopped romaine, 2 slices red onion, and a mix of 3 TBSP plain fat-free Greek yogurt, 1 minced garlic clove, and fresh mint to taste. Serve with 1 cup mix of steamed green peas and brown rice; add sea salt and mint to taste.
7. Quinoa tabbouleh salad: Mix 3/4 cup cooked quinoa with 1/4 cup each diced tomatoes and cucumbers, 2 TBSP diced parsley, mint, and scallions. Add 1 TBSP olive oil and lemon juice, and a pinch of sea salt and pepper to taste.
8. Mediterranean grilled lamb over greens: 4 tbsp lemon juice, 1/3 cup olive oil, 1 clove minced garlic, 1 tbsp fresh or dry mint, 1.5 lbs sirloin steak cut into cubes, 8 baby bella mushrooms, 8 small grape tomatoes, 1 medium green pepper cut into 1″ strips, 2 small zucchini cubed. Marinate the lamb cubes overnight in a resealable bag (lemon juice, olive oil, garlic, mint, salt and pepper). Skewer the meat and the veggies, turning every 15-20 minutes. Serve over a bed of greens drizzled with balsamic vinegar.
9. Spicy black bean burrito: Top a spinach tortilla with ¼ cup black beans, ¼ avocado sliced, handful of baby spinach leaves, 1/8 tsp garlic powder sprinkled on top, and 1 teaspoon of your favorite hot sauce.
1. Gorilla sandwich: Stuff 1 hollowed-out cucumber with 1/3 cup hummus.
2. Veggies and dip: 1 cup bell-pepper strips with 1/4 cup spicy black bean dip and 2 TBSP guacamole.
3. Pistachios: 1 ounce pistachio nuts.
4. Greek yoghurt: 6-oz Greek yogurt + 4 tbsp pomegranate seeds.
5. Crackers and nut butter: 2 large graham crackers with 1 tablespoon nut butter.
6. Cookies and milk: 2 medium oatmeal raisin cookies, 1 glass skim milk.
7. “Ice cream”: 2 medium oatmeal raisin cookies, 1 glass skim milk.
8. Cottage cheese n’ dips: 2 medium oatmeal raisin cookies, 1 glass skim milk.
9. Fruit smoothie: Combine 1/2 banana or 1/2 peach, 3/4 cup mixed berries (fresh or frozen), and 1 cup unsweetened vanilla soy milk, low-fat milk, or plain low-fat Greek yogurt (makes 2 servings; the second cup can keep in a fridge for up to three days). Enjoy with 10 almonds.
Rev Up Your Metabolism and Keep It Humming
Many popular diets these days leave you starving, restricting calorie to the point that your metabolism actually SLOWS. But there is a little-known plan called the 2 Week Diet that actually teaches you what to eat and when. This increases your metabolism, allowing you to shed weight and shed it FAST. Those on the diet report losing 12-23 pounds and 2-4 inches in a matter of 2 weeks – all backed by science. Watch this video to learn more about how the 2-week diet works.