FOUR-DAY DETOX MEAL PLAN

I say four-day because I’m returning home after the holiday on a Monday, and can only start Tuesday, but you can do this for as long as your heart desires. I’d recommend a minimum of three days.

To read all about how the body's detoxification processes actually work and all the nutrients you need to detox effectively read my article here. 

Here's a brief summary of the food / nutrients you need when you want to detox: 

KEY DETOXIFYING FOODS

  • Good quality protein - the best source of B vitamins needed for phase I. The amino acids created from protein are also needed to bind to the toxins created in phase II can carry them out of the body. Pastured poultry, grass-finished beef, sardines, salmon 
  • Good quality fat - prompts the gall bladder to release bile, which carries toxins from your liver to your large intestine. Avocado, coconut oil, grass-fed butter, olive oil, soaked / sprouted nuts 
  • Eggs - great source of protein and also contain sulfur needed for phase II
  • Leafy greens - provides the calcium and folic acid necessary for phase I. Dandelion greens, mustard greens, beet greens, spinach. 
  • Cruciferous vegetables - provides vitamin C for phase I and sulfur metabolites for phase II. Kale, cabbage, broccoli, cauliflower
  • Fish (my preference is sardines) - excellent source of calcium and vitamin D needed for phase I
  • Lemon juice - helps thin bile to carry toxins to your large intestine and also provides the citrus bioflavinods needed for phase I 
  • Collagen (either from bone broth or Great Lakes Collagen) - provides the glycene (which we can't get from muscle meats) needed for phase II
  • Fermented foods - promotes good bacteria in the colon, which helps move out waste. Kimchee, raw sauerkraut, plain kefir, plain yogurt. 
  • Beef liver - one of the most restorative foods you can feed your liver, it's 100x's higher in nutrients than other muscle meats (see below) 
  • Extras: Cilantro, turmeric, milk thistle, cinnamon, broccoli sprouts 

Sample detox meal plan

Start each day with a glass of warm water and lemon juice.

BREAKFAST

Pastured egg and cilantro omelet, cooked in either coconut oil or butter

MID-MORNING

GREEN SMOOTHIE

  • Handful of parsley / cilantro 
  • Hand full of dandelion greens, mustard greens or beet greens 
  • ½ green apple
  • 2 Tbs chia seeds or flax meal
  • Hand full of chopped celery
  • 1 chunk of fresh ginger
  • Juice of ½ lemon
  • 1 Tsp cinnamon
  • 1-2 Tsp turmeric
  • 2 Tbs Great Lakes Collagen
  • Squirt of trace minerals
  • Pinch of sea salt
  • 1/2 avocado 
  • Water
  • Broccoli sprouts (optional)
  • ½ banana OR drizzle of raw honey (optional)
  • Greens powder (optional)

 

LUNCH 

SEAFOOD SALAD

  • 1 can of wild-caught sardines in water (drained) OR ½ can wild-caught salmon
  • Mixed greens (I recommend dandelion greens or kale)
  • Raw red onion
  • 1 avocado
  • Juice of ½ lemon
  • Drizzle of extra virgin olive oil
  • Sea salt

BEEF LIVER SALAD (OPTIONAL)

  • 4oz grass-fed beef liver sautéed with onions in grass-fed butter (let cool)
  • 1-2 roasted beets
  • Mixed greens
  • 1oz feta or goat cheese
  • Juice of ½ lemon
  • Drizzle of EVOO
  • Sea salt and pepper to taste

 DINNER

QUINOA BOWL

  • 1 cup sprouted quinoa
  • 1 cup steamed broccoli and cauliflower topped with grass-fed butter
  • 1 avocado
  • Sea salt and pepper

VEGETABLE SOUP

LIVER & ONIONS (OPTIONAL)

  • Sautéed grass-fed beef liver and onions in grass-fed butter
  • Roasted Brussels sprouts topped with grass-fed butter  


SNACK (OPTIONS)

  • Green smoothie
  • Hard boiled eggs
  • Celery and carrot sticks with almond butter
  • Raw sauerkraut / kimchee
  • Plain kefir or yogurt with "live active cultures" 

 You can pick and choose what you want on each day or eat the same thing every day.

WHY LIVER?

Beef liver is one of my favorite superfoods. It’s 10 – 100x’s higher in nutrients than muscle meats (steaks, chicken legs, breasts, etc.), contains more vitamin A, D, E, K, B12 and folic acid than almost any other food, contains 4x’s the vitamin C as carrots and is a concentrated source of the B vitamins, magnesium and calcium. In a nutshell, liver is one the very best things you can eat to support your liver, so if you can handle the taste, try and get it in at least once a week.  

To understand why each of these foods helps your body detox, read my article here. 

SHOPPING LIST

(These amounts are for four days, but will vary based on how long you do the diet).

Spices / extras:

  • Cinnamon
  • Turmeric
  • Extra virgin olive oil
  • Good quality sea salt (I like Celtic or Maldon brand)
  • Grass-fed butter (I like Kerrygold brand)
  • Great Lakes Collagen (optional but recommended)
  • Trace minerals (optional but recommended)
  • Greens powder (optional) I like Garden of Life brand or Mighty Maca Greens

 Food:

  • 1 bunch of parsley
  • 1 bunch cilantro
  • 2-3 bunches of greens (dandelion, mustard)
  • 1 bunch beets  
  • 4 green apples
  • Chia seeds or flax meal
  • 1 bunch celery  
  • Fresh ginger
  • 6 lemons
  • 2-4 cans of wild-caught sardines in water or wild-caught salmon
  • 1 red onion
  • 1 white onion  
  • 4 – 6 avocados
  • 2 4oz pieces of grass-fed beef liver
  • Feta or goat cheese (optional)
  • Sprouted quinoa
  • 1 head broccoli
  • 1 head cauliflower
  • Brussels sprouts
  • Pastured or free-range, organic eggs
  • Baby carrots
  • Organic almond butter
  • Raw sauerkraut (optional but recommended)
  • Broccoli sprouts (optional)

ADDITIONAL SUPPLEMENTS

Digestive enzymes: You can try 1-2 digestive enzymes after you eat. I like Rainbow Light or Jarrow brand

 Probiotics: I like  Jarrow-Dophilus, Bio-Kault, or Garden of Life brands. Start with one capsule a day, before bed, and work your way up to three capsules spaced throughout the day. You know you’re doing it right if you’ve got nice, solid, smooth bowel movements. You’ve over done it if you suddenly experience constipation or diarrhea or any other sudden and unpleasant digestive reactions. If this happens take a day off, then resume at a lower dose and build up slowly.

Milk Thistle: Contains the silymarin complex, which protects the liver from free-radical damage during the detox process. It also prevents certain toxins from entering liver cells and even neutralizes toxins that have already penetrated the liver. It is able to regenerate liver cells that have been injured and it's also been shown to raise glutathione levels, which is the most important liver-protecting antioxidant. 

Tea: I like Yogi brand, Detox tea first thing in the morning.


Are you ready to start your detox? Share this post with a friend or your partner and get them to do it with you. Remember, friends don’t let friends detox alone.

What do you think about the meal plan? I’m pretty simple and don’t mind eating the same thing if it’s only for a couple of days – but do you have any suggestions or recipe links? Let me know in the comments!