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7-Day Clean Eating and Detox Menu

by Skinny Ms.

Photo:  Mediterranean Quinoa Salad
It’s never too soon to begin eating healthy. Changing your lifestyle to banish processed foods and load up on fresh, whole, healthy ingredients will have a major impact on the way you look and feel. If you’re looking for a way to kickstart your new lifestyle change, try the 7-Day Clean Eating and Detox Menu! This 7-day plan is a great way to cleanse your body of toxins, and celebrate your new, healthy lifestyle.

By committing to clean eating now, you are making a statement about how important your health is and what you are willing to do to maintain it. Plus, when you acknowledge that healthy eating is a way of life, and not just something you do on occasion or when the pounds creep back on, you’re truly allowing yourself to a lifetime of good health. There is nothing wrong with an occasional treat, but try not to spend an extended period of time indulging in unhealthy foods. Eating challenges are one of the best ways to refocus your commitment to health.

What is a cleanse?

Some healthy eating challenges include a cleanse. A cleanse varies in intensity, but it usually includes flushing your system of all the “bad stuff.” The average American diet consists of too many processed foods, which, over time, can have a detrimental effect on your health. Occasionally, detoxifying the system is a good idea. Some people cleanse by drinking only water for several days. Others choose to do juice cleanses or eat only fruits and vegetables for a set period of time. Our clean eating challenge is simply about eating whole foods and ridding the body of processed foods filled with refined sugar, white flour, and sodium.

Do I need to detoxify my body?

Some people choose to detox several times per year, while others engage in a cleanse only once in awhile. How do you know it is a good time to do a food detox? You might be feeling run down or lethargic. You may have slacked off on healthy eating and put on added pounds. Maybe you would like to kickstart a weight-loss plan or boost your energy level. Regardless of your reason, this 7-day clean eating plan will help you reframe your attitude toward food and health.

How do I get started?

Head to the grocery store or farmer’s market and purchase the ingredients for your 7-Day Menu. Feel free to improvise a bit and add additional fruits, vegetables, and nuts if you choose, but you must limit your shopping to only whole foods. As far as beverages are concerned, stick with water as much as possible. If you have access to a juicer, feel free to drink fresh juice, but avoid bottled varieties from the store. Herbal tea is also an option.

7-Day Clean Eating and Detox Menu

Slow Cooker Hearty Vegetable and Bean Soup

Breakfast: Pumpkin Pie Steel Cut Oats
Lunch: Lettuce wrap with peppers, mushrooms, sliced tomatoes, and chicken breast
Dinner: Hearty Vegetable and Bean Soup (Save enough for tomorrow’s lunch!)
Snack Option: 12 Raw cashews or nut of choice, 1 apple

Breakfast: Crustless Vegetable Quiche
Lunch: Hearty Vegetable and Bean Soup (leftover from last night’s dinner)
Dinner: Herby Lemony Fresh Lentil Salad
Snack Options: 12 Raw Almonds and 1 orange

Breakfast: Buckwheat Pancakes with Berry Sauce
Lunch: Mediterranean Three Bean and Corn Salad
Dinner: Savory Superfood Soup (Save enough for tomorrow’s lunch!)
Snack Option: Celery sticks with natural peanut butter

Breakfast: Individual Egg & Spinach Bowl
Lunch: Savory Superfood Soup (leftover from last night’s dinner)
Dinner: Mediterranean Quinoa Salad (Save enough for tomorrow’s lunch!)
Snack Option: Sliced apple with 1 tablespoon natural almond or peanut butter

Breakfast: Superfoods Smoothie
Lunch: Mediterranean Quinoa Salad (leftover from last night’s dinner)
Dinner: Balsamic Chicken (Save enough for tomorrow’s lunch!)
Snack Options: Banana with a 12 Walnut halves or Raw Almonds

Better than a Shake - Green SmoothieBreakfast: Better than a Shake Green Smoothie
Lunch: Balsamic Chicken (leftover from last night’s dinner)
Dinner: Black Bean & Veggie Soup (Save enough for tomorrow’s lunch!)
Snack Options: Coconut Milk Smoothie

Breakfast: Cinnamon Apple Smoothie
Lunch: Black Bean & Veggie Soup (leftover from last night’s dinner)
Dinner: Skillet Chicken and Quinoa Supper
Snack Options: 1 Apple and 12 Raw Almonds

Q&A

What size portions should I eat?

It is important to eat the recommended serving size stated in each recipe. Be sure to check out the Skinny Plate Challenge for more details on portion sizes. You can even join the Skinny Plate Club!  It’s free and a great first step toward beginning a clean eating lifestyle.

What foods should I avoid during the Seven-Day Detox?

It’s important to read all labels on all ingredients purchased.  Avoid all refined sugar, white flour, sodas (including diet), and fried foods.  For a more extensive list of foods to avoid, click here.

Will I be hungry?

That, too, depends on how much you normally eat. Since this program is about clean eating and portion control, feel free to add an extra snack from the options listed in the menu.

Will I lose weight?

Likely. It all depends on how much you were eating before and how “unclean” your diet was. It also depends on how much you exercise during the week of eating clean, too. Chances are that you will see a some weight loss, but some people experience a dramatic difference which serves as a great kickstart to a long-term weight loss plan. As your body adjusts to eating clean, you will eventually reach your ideal weight.

How will I feel?

Most people feel much better once they switch from processed, unhealthy foods to eating clean. However, you might experience a transition period as your body detoxifies. Some people have minor skin breakouts or experience headaches, especially if they are giving up caffeine for the cleanse. The most important thing you can do is drink plenty of water. It speeds the detoxification and flushes out the built-up toxins in the body.

Can I return to eating as I did before once the week is over?

You can, but you probably will not want to after you experience how much better you feel with the amount of energy that comes from eating clean. By the end of the week, most people feel invigorated and much healthier. At the very least, they find ways to incorporate the whole foods they discovered during the cleanse into their old ways of eating. It is O.K. to indulge in a “cheat meal” ever so often, but your goal should be to eat clean 99% of the time.

How can I eat healthily while I’m celebrating or socializing with friends and family?

You can still enjoy meals with family and friends and eat clean too. For example, for special occasions or on holidays, simply opt for the healthiest food choices and eat on a salad size plate.

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11 Responses to 7-Day Clean Eating and Detox Menu

  • Jen says:

    Went to the grocery store tonight and have the pumpkin pie oats in the slow cooker now! Excited to kick off this week of clean eating!

  • Jenn says:

    I've been following this plan for the week and have enjoyed the recipes so far. Great list with great information for beginning a clean eating program Thanks!

  • sara says:

    Is there a shopping list for this 7 day plan?

  • Lisa says:

    When doing a cleanse, will you lose weight as well as cleansing your body?

  • beth says:

    Would Organic Brown Rice Pasta (such as Tinkyada Brand) be considered "clean eating"? All that is in it is "Organic Brown Rice, Rice Bran, and Water" Thanks

    • SkinnyMs says:

      Beth, Absolutely that would be considered clean eating. Clean eating is basically eating whole, real foods and not refined, process foods. So brown rice and brown rice noodles are great!

  • Christine says:

    Planning on starting this clean eating plan next week, looks like lots of yummy recipes. When I was making my shopping list, however, I noticed several of the recipes have rather large serving sizes (8-10). Since these fresh recipes wouldn't freeze well and I'm only one person, I'm wondering which recipes you would recommend subbing for each other. In other words, if I cut one of the mediterranean salads in half, and used for two dinners and two lunches, what should I swap out? I do appreciate the places where you carry one recipe over to the next day already, as this simplifies things somewhat.

    • SkinnyMs says:

      Every recipe included in the detox was created because its ingredients offer cleansing properties. This means that you can move them around from day to day, or delete, according to your preferences. In other words, it doesn't matter which recipe you sub out in place of the salad. :)

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