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Detox Diet Sample Menu

By Cathy Wong, ND


J Shepherd/ Photographer's Choice RF /Getty Images

J Shepherd/ Photographer's Choice RF /Getty Images


UPON RISING

Drink a glass of lukewarm water, lemon water, or detox water.

BREAKFAST

A typical breakfast consists of at least 50 percent fruit or vegetable (such as baked sweet potato or green vegetable juice). Ideas for breakfast include:

  • Smoothie
  • Fresh berries or other fresh fruit
  • Gluten-free bread with avocado or raw nut butter
  • Gluten-free cooked cereals
  • Oatmeal
  • Nut milk
  • Herbal tea, spice tea, or green or white tea
READ : DUKAN DIET - LOSE WEIGHT QUICKLY AND KEEP IT OFF FOREVER

SNACK

Snack ideas include:

  • 10 to 15 raw almonds
  • Apple or pear, sliced, with 1 tablespoon raw almond butter
  • Piece of fruit
  • Carrot, celery and/or cucumber sticks with hummus
  • Unsalted gluten-free crackers (such as rice crackers or Mary’s Gone Crackers) with guacamole or hummus
  • Kale chips
  • Smoothie made with allowed foods
  • Beet, Carrot, Apple and Ginger Juice Recipe
  • Green Juice Recipe with Spinach and Kale

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LUNCH

A typical lunch on a detox diet consists of approximately 60 to 80 percent vegetables, preferably raw, such as greens, bell peppers, tomatoes, cucumbers, red onions, and hemp seeds. You can then fill the other 20 to 40 percent in with other plant foods, such as cooked chickpeas, steamed broccoli, gluten-free grains such as rice or quinoa, baked sweet potato, or steamed fish (if you eat meat).

A salad is an easy, packable detox lunch. Assemble a bowl or plate based on the ratios above. Make a simple dressing using 2 teaspoons of extra virgin olive oil, 2 teaspoons of fresh lemon juice, and an optional 1 teaspoon of fresh-chopped herbs.

Other lunch ideas include:

  • Chickpeas and vegetables seasoned with turmeric, ginger, and cumin
  • Salad with choice of vegetables, such as arugula, cucumbers, onions, and steamed beets.
  • Lentil soup
  • Kale salad with pine nuts and cranberries

SNACK

Snack ideas include:

  • 10 to 15 raw almonds
  • Apple or pear, sliced, with 1 tablespoon raw almond butter
  • Piece of fruit
  • Carrot, celery and/or cucumber sticks with hummus
  • Unsalted gluten-free crackers (such as rice crackers or Mary’s Gone Crackers) with guacamole or hummus
  • Kale chips
  • Smoothie made with allowed foods
  • Green vegetable juice
READ : DIETARY FATS: THE SHIFT IN EXPERT RECOMMENDATIONS

DINNER

Try for a dinner that is 60 to 80 percent vegetables. An easy dinner is a Buddha bowl. You don’t have to follow a recipe to make one, just combine 1 cup of cooked brown rice or quinoa, 1 to 2 teaspoons of an allowed oil such as extra-virgin olive oil, vegetables, beans and legumes, seeds and seasonings, such as chickpeas, spinach or kale, steamed broccoli, avocado, hemp or chia seeds, or seaweed. Other dinner ideas include:

  • Portobello mushroom cap, brushed with olive oil and baked or lightly sauteed
  • Steamed kale sprinkled with pine nuts and tossed in lemon juice and olive oil
  • Brown rice or quinoa
  • Steamed salmon with fresh herbs and lemon with bok choy
  • Vegetable curry with brown rice
  • Broccoli soup
  • Black bean salad with quinoa
  • Thai cashew vegetables with quinoa

ARTICLE SOURCE : https://www.verywell.com/detox-diet-sample-menu-88247



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