7-Day Clean Eating and Detox Menu

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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

Breakfast: 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


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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37 Comments on "7-Day Clean Eating and Detox Menu"

  1. Jen  November 4, 2013

    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!

  2. Jenn  March 19, 2014

    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!

    • SkinnyMs  March 25, 2014

      You're welcome:)!!

  3. sara  May 31, 2014

    Is there a shopping list for this 7 day plan?

    • SkinnyMs  June 4, 2014

      Sara, We don't have a typed shopping list for this menu.

  4. Lisa  January 18, 2015

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

    • SkinnyMs  January 19, 2015

      Lisa, It is not unusual to lose a pound or so when doing the cleanse.

  5. beth  February 24, 2015

    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  February 25, 2015

      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!

  6. Christine  July 13, 2015

    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  July 14, 2015

      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. 🙂

  7. Tiffany  September 22, 2015

    Can you do this while pregnant or nursing? I want to start eating healthy but I am pregnant; due in 5 weeks. My family does not eat healthy at all & I know that starts with me. However, I am afraid I will hurt my unborn child if I start something now & I plan to nurse as well.

    • SkinnyMs  September 23, 2015

      While eating clean is an important part of leading a healthy lifestyle, it is always a good idea to check with your doctor before making any changes to your diet when you are pregnant or breastfeeding. He/She will help you to ensure that all of your nutritional needs are being met.

  8. Lakesha Thomas  January 29, 2016

    Hello. I’m trying to loose weight. What’s the best option?

    • Gale Compton  January 30, 2016

      Use salad size plates for all meals, eat mainly whole foods, and exercise 6 days a week. That’s the healthy way and one that works! 🙂

  9. Diana Mills  February 6, 2016

    I am doing a 7 day clean eating group, I wanted to use your information, how do I add all of this information to my page – minus all the adds? Any suggestions would be appreciated.

    • Gale Compton  February 6, 2016

      Hi Diana, Write a small paragraph about the the detox menu and include a link to our menu. Thanks!

  10. Sue Richmond  March 12, 2016

    I’m allergic to bananas. What can I use as a substitute?

    • Gale Compton  March 13, 2016

      Sue, Try a soft fruit, for example, mango, pear, or cantaloupe.

  11. Alex gibbs  March 14, 2016

    What is an appropriate size for the lettuce wraps since it does not call for a recipe?

    • Gale Compton  March 14, 2016

      Alex, Look at the size of your palm, that’s a good guide. 🙂

  12. Dave  March 22, 2016

    Is it normal to start urinating more frequently when starting this cleanse?

    • Gale Compton  March 23, 2016

      Dave, If you’re drinking more water and other liquids, definitely.

  13. Jess  April 4, 2016

    Is there a separate grocery list and/or menu page that lays everything out?
    Eager to get started!

    • Gale Compton  April 4, 2016

      Jess, We currently don’t have a shopping list for this menu.

  14. Eleonora  May 4, 2016

    I’d really like to this out, but it looks like most of the recipes require a slowcooker, which I don’t have. Is it possible to adjust the recipes or should I better ask on the recipe page? Thank you in advance

    • Gale Compton  May 6, 2016

      Eleonora, Just about any recipe can be made without a slow cooker. Slow cookers are so popular because of the convience factor. When using a stove, the cooking time is often cut in half. If you have the time, the stove is fine. 🙂

  15. Jennifer  May 27, 2016

    I was wondering if you can use some meals more than once like the breakfast choices rather than doing something different everyday. Probably dumb question but thought I should ask before doing it.

    • Gale Compton  May 28, 2016

      Jennifer, Definitely! We like to give more serveral options but having the same meal more than once is certainly more economical and easier. 🙂

  16. Aisha  July 27, 2016

    I love your lasagna roll-ups! They are my ultimate favorite, even before they became popular with everyone. LOL! I love you site. Thanks for all the great recipes and workout ideas.

    • Gale Compton  July 29, 2016

      Aisha, 🙂 🙂 Thank you so much for the feedback!

  17. Lydia  July 27, 2016

    Is there any way to get a copy of the menu and list of things to buy instead of having to keep this tab open and copying it all down? Dumb question I know but would just like to print it off and go.

    • Gale Compton  July 29, 2016

      Lydia, We currently don’t have a shopping list but I’ll add it to the list of “to dos”. 🙂

  18. Kathy  August 3, 2016

    I am looking at the Slow Cooker Balsamic Chicken and see that the serving size is one cup = 190cal. ..does this serving size include the angel hair pasta that the directions say to serve this dish over?? Thank you 🙂

  19. Ana Karina  January 18, 2017


    I like your menu and want to start it right away, but I have 2 questions:

    1. today I’m finishing with your 3-Day soup detox (which I love), can I continue detoxifying for 7 days more? or should I wait a couple of days or so?
    2. can I drink coffee with this plan? (I haven’t drink coffee with the current plan and I’m counting hours so I can have my cofee tomorrow)


    • Gale Compton  January 18, 2017

      Ana, I would suggest only 3 consecutive days on the soup detox. The 7-Day Clean Eating Menu is a great way to move toward a healthier eating plan.
      Coffee is fine! 🙂


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