Description
A simple and nourishing 3-day detox-focused meal plan designed to support weight loss naturally through whole foods like leafy greens, lentils, citrus, and smoothies. Easy to prep and budget-friendly, this reset helps reduce bloating, improve digestion, and reboot healthy habits without going hungry.
Ingredients
DAY 1:
– 1 cup spinach
– 1/2 green apple
– 1/2 banana
– 1 tbsp chia seeds
– 1/2 cucumber
– 1 lemon (juice)
– 1/2 avocado
– 1 cup cooked quinoa
– 1 cup steamed broccoli
– 1/2 cup lentils
DAY 2:
– 1 cup kale
– 1/2 grapefruit
– 1/2 cup blueberries
– 1 tbsp flaxseed
– 1/2 cup brown rice
– 1 cup roasted sweet potato
– 1/2 cup black beans
– 1 tbsp olive oil
DAY 3:
– 1 cup arugula
– 1 orange (sliced)
– 1/2 cup shredded carrots
– 1 tbsp tahini
– 1 tbsp lemon juice
– 1 cup lentil soup (homemade)
– 1/2 cup chickpeas
– 1 tbsp parsley (chopped)
Instructions
1. Start each day with a detox smoothie made from the listed greens, fruit, lemon juice, and seeds.
2. For lunch, prepare a grain bowl or salad using greens, cooked grains (quinoa, brown rice), lean plant protein (lentils, beans), and a healthy fat (avocado, tahini, or olive oil).
3. Dinner includes a light but nourishing soup or stew. Use lentils or chickpeas, non-starchy vegetables, and warming spices like cumin or turmeric.
4. Drink detox water (lemon, cucumber, mint) and herbal teas throughout the day to stay hydrated.
5. Avoid sugar, dairy, and processed foods during the plan. Opt for whole, unprocessed, high-fiber ingredients.
6. Prep ingredients in advance: chop veggies, cook grains, and portion smoothies for grab-and-go ease.
7. Listen to your hunger cues, eat slowly, and avoid late-night snacking to optimize digestion.
Notes
You can customize this plan to suit dietary needs—swap grains for gluten-free options like millet, or use tofu instead of legumes.
Batch cooking soups or roasting vegetables in advance will save time across the three days.
Add cinnamon or ginger to smoothies for anti-inflammatory benefits.
This meal plan is not intended for long-term restriction. Always consult a doctor if you have a medical condition.
- Prep Time: 45 minutes (bulk prep for 3 days)
- Cook Time: 20 minutes/day
- Category: Detox, Weight Loss, Meal Plan
- Method: Raw, Simmer, Roast, Blend
- Cuisine: Clean Eating, Mediterranean-Inspired
Nutrition
- Serving Size: 1 full day (3 meals + 2 snacks)
- Calories: 1250
- Sugar: 22g
- Sodium: 580mg
- Fat: 32g
- Saturated Fat: 5g
- Unsaturated Fat: 25g
- Trans Fat: 0g
- Carbohydrates: 162g
- Fiber: 38g
- Protein: 42g
- Cholesterol: 0mg