3-Day Detox Food Cleanse Meal Plan and Recipe

3-Day Detox Food Cleanse Meal Plan and Recipe

Food & Drink

A few years back, I was having some unexplained health issues.

After seeing doctor after doctor with no answers, I changed up my diet to a detox food plan, and I have never looked back.

Many nutritionists and health experts believe in the old saying, “you are what you eat.”

Detox foods act as a detoxification system for your body, replacing processed food with vitamin dense foods.

Our expert team has laid out a 3-day detox meal plan to inspire a healthy change in your lifestyle.

How Do You Detox Your Body After Eating Junk Food?

Detox diets are often combined with diuretics or laxatives as a way to “flush out” toxins.

This is not the type of detox food plan that we recommend, as there is no evidence that supports consuming laxatives that contributes to body detoxification.

Instead, detox your body after a junk food binge by committing to change by eating the best foods for your health.

Making the decision to eat only whole, natural foods will give an immediate boost of vitamins that your body needs.

A crucial yet simple way to detoxify is to drink plenty of water and integrate a fiber-rich diet.

What Do You Eat When Detoxing?

Instead of focusing on what you cannot eat when on a detox, focus on all the delicious things you can eat!

Avoiding all processed foods during this time is key.

Foods that are grown from the Earth, unprocessed, and are whole would all classify as detox foods.

a) Avocado

Avocado displays 20 different vitamins and minerals in its oblong fruit. It has become a very popular addition to breakfasts due to its high content of fatty acids, fiber, and potassium. 

b) Beets

Beets are intensely colored root vegetables that often have a bad reputation with kids. They have almost every essential nutrient that humans need and have been found to lower blood pressure.

c) Grapefruit

This delicious citrus fruit has an impressive amount of different health benefits, including lowering cholesterol, lowering blood pressure, improving insulin resistance, promoting appetite control, and boosting your immune system.

d) Leafy Greens

Kale, microgreens, collard greens, spinach, cabbage, arugula, and swiss chard are all members of the leafy green family. They are rich in vitamin C, A, K, and some B varieties and can help cognitive function, digestion, and cell turnover.

e) Turmeric

Turmeric has been used as a healing agent for centuries and now has science to back up those claims. It contains curcumin, which is the active ingredient responsible for major anti-inflammatory effects.

f) Green Tea

Green tea is one of the healthiest drinks on Earth, aiding in fat management and weight loss. It contains antioxidants and can even help to prevent types of cancer in humans from environmental causes. It can also help to draw out heavy metals in the body’s detox process.

g) Wild Salmon

Wild-caught salmon is the healthiest fish on your monger’s menu. It is dense in essential omega-3 fatty acids, which your body needs but does not produce on its own. These vitamins help eliminate toxins, decrease inflammation, and improve heart cell function. 

h) Sweet Potatoes

Sweet potatoes, namely the orange and purple varieties, are high in antioxidants that protect your body from free radicals, which are unstable molecules that contribute to aging, cancer, and heart disease.

How Do I Detox My Body From Food?

To start a detox diet at the bare minimum, the best way is to be sure you are drinking enough water.

Some experts recommend making a detox water drink by adding healthy flavorings such as cucumber, cayenne pepper, lemon, ginger, cinnamon, orange, or strawberries.

Packaged and processed foods from the grocery store have little to no nutrients in them.

When eating foods without much nutritional value, your digestive system burns through the digestion process without receiving essential nutrients

These are often referred to as “empty calories.”

They provide nothing of value, aside from adding calories that can add up to excess pounds on the scale.

There is no time like the present; any day can be your first day of detoxing. 

Once you take the first leap, incorporating nutrient-dense, high fiber foods, and eliminating processed foods gets easier every day.

Cleansing the Liver

The organ most responsible for detoxifying in our bodies is the liver.

The liver function produces bile to help break down fats, while toxins and waste are removed through bile or urine.

The healthiest thing to do to ensure this organ is detoxing at its full potential is to boost its own natural detoxifying enzymes, most notably sulforaphane, or the most potent detox enzyme found in the liver.

Broccoli is the food with the most naturally occurring amount of sulforaphane, followed by kohlrabi and cauliflower.

Sulforaphane is only released upon chewing and is retained in it’s highest numbers when eaten raw.

Integrating lots of raw broccoli into your diet helps boost your liver’s detox properties and is proven to aid in your detox diet.

What Do You Eat On A 3-Day Cleanse?

First, pick out some healthy foods that you enjoy.

Based on your favorites, research recipes, and tips from experts that only add to the detoxification properties.

Avoid dairy, meat, wheat, alcohol, and caffeine on your 3-day cleanse. 

If eating foods such as rice, swap to brown rice for added vitamins and minerals. 

And, of course, if you have food allergies or intolerances, then avoid those. 

If your body does not process certain foods, eating them essentially creates a toxin that your liver is forced to process, adding to your body’s overall load.

For example, I am gluten-free, and I also need to minimize my exposure to soy, corn, and lactose, all thanks to my MTHFR gene mutation

Naturally, this is a concern that is fairly unique to me, but the principles for how to address food allergies and intolerances are the same

I’ve included alternatives in the below recipes; use these alterations as examples for your unique needs.

If your body requires some caffeine in the morning, green tea will be your best delicious drink of choice.

The 3-Day Detox Food Cleanse Recipes for Your Meal Plan

And now we get to the fun part; the recipes!

Naturally, we only included recipes that meet the following parameters:

  • All recipes are Clean Eating Diet Certified by a registered dietician
  • They are naturally gluten-free or can easily be altered to be gluten-free
  • All recipes are specifically helpful for detoxifying the liver
  • The wide variety is easy to prepare/make
  • All are delicious!

The Meal Plan:

Day 1

Breakfast: Clean Eating Pop-Tarts

Lunch: Asian Chicken Fried Rice

Dinner: Creamy Butternut Squash Mac 

Day 2

Breakfast: Apple Pie Oatmeal Cookie

Lunch: Detox Vegetable Soup

Dinner: Leftover Asian Chicken Fried Rice

Day 3

Breakfast: leftover Clean Eating Pop-Tarts

Lunch: Leftover Creamy Butternut Squash Mac

Dinner:  Leftover Detox Vegetable Soup and Apple Pie Oatmeal Cookie

To start this off, let’s make something warm and nostalgic for childhood, showing how easy it is to commit to eating clean.

a) Clean Eating Pop-Tarts

Hard to find a pop-tart that won’t ruin your diet? Try making them at home with this recipe! Unlike the store-bought ones, these pop tarts are not loaded with additives, preservatives, and chemicals that are not good for your health. And yet, they’re just as flavorful as the ones you buy in-store. Actually, these are even better– way better!

This dish will make you feel nostalgic for your childhood and will make you a hero in the eyes of everyone else. It can be your secret that they are actually eating something that is good for them!  

b) Asian Chicken Fried Rice

Love ordering Chinese takeout but guilty about its high sodium, MSG, and high-caloric content? This Asian Chicken Fried Rice Recipe is the solution to your problem. It’s low in calories and sodium, and it doesn’t have MSG and other empty-calorie seasonings. Plus, it’s flavorful and makes great use of leftover rice. Now, you can enjoy Asian food even if you’re eating clean and/or detoxing!

This amazing fried rice recipe makes plenty to leave everyone feeling satisfied, making dinner later that day, almost feeling like an indulgence.

c) Creamy Butternut Squash Mac

This lactose-free mac and cheese recipe is a healthy alternative to the processed ingredient-loaded traditional mac and cheese. The kids don’t just love it, but it’s perfect for adults who are trying to eat cleaner and get rid of toxins, too!

d) Apple Pie Oatmeal Cookie

An incredibly soft, moist, and chewy cookie recipe that’s gluten-free and weight-loss friendly. Thanks to apples and cinnamon that are not only naturally sweet but also full of antioxidants, antimicrobial, and fat-burning properties. It works great as a quick snack, a light breakfast, a meal replacement, and of course, dessert.

It’s day two of your detox cleanse. Indulge in some delicious cookies

e) Detox Vegetable Soup

Sometimes, we can’t help but eat empty calories or junk food, especially during the holiday season. Fortunately, you’re now rounding the corner of the finish line of your detox food cleanse in sight! The easy detox soup is the last dish you’ll need to remove the rest of the toxins you will remove with this cleanse. It’s light, hearty, and flavorful, yet it’s easy to make and highly nutritious.

A Clean Conclusion

And there you have it! 

Our list proves that clean eating is not just eating raw vegetables all day; it can be delicious and fun!

Begin simply by changing out your white rice to brown rice or switching to oat milk over dairy milk.

Integrating nuts and seeds, cruciferous vegetables, and produce that is high in fiber are different ways of natural detoxification in the body.

Consuming all of these things helps aid in natural health and maintaining weight

Consuming a clean diet based mostly on fruits and vegetables, gives your body the most essential nutrients, including antioxidants, anti-inflammatory elements, vitamin C, vitamin B varieties, among many others.

There is no time like the present to begin detoxification if you are looking to make a change in your diet.

The body’s natural response is to feel healthier and live easier when you take good care of your diet.

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