Diet

Post-holiday "detox" meal plan

Interested in lightening up after a month of overindulging? This seven-day dietitian-designed meal plan will help you make up for all those extra cocktails and trips to the buffet table

While there are many ways to keep a healthy diet and lifestyle during the holiday period, let’s admit it, we all occasionally overindulge. A strict detox diet may or may not be your thing, but the “detox-style” diet featured here – with its emphasis on unprocessed foods such as vegetables and fruit, whole grains, legumes and lean meats – can set you on the right track for the new year.

Aim to drink 8 cups of water throughout each day.

How to use our meal plan
1. Use the drop-down menu below to get your daily menu.
2. Click on the week-long meal plan PDF to print your complete seven-day diet.

To view our week-long meal plan PDF you will need Adobe Acrobat. If you don’t have it, click the logo below for a free software download.

Monday
Breakfast

• 2 rice cakes
• 2 tbsp almond butter
• 1 cup orange juice
Snack

• 1 apple
Lunch
Hummus-red pepper wrap

• 1 whole wheat tortilla
• 3 tbsp hummus
• ½ cup spinach
•¼ cup sliced red pepper
Snack

• ¼ cup almonds
Dinner
Asian Pasta Primavera (substitute rice pasta for regular pasta)

Pear halves with ricotta and walnut:
• 2 canned pear halves
• top each half with 1 tsp. fresh ricotta cheese and 3 toasted walnut halves
Total Calories: 1373 kcal
Tuesday
Breakfast

• ½ cup granola
• ¼ cup rice or soymilk
• ½ cup sliced strawberries
•1 cup green or herbal tea
Snack

• 1 orange
Lunch

• Leftover Asian Pasta Primavera
• 1 cup green tea
Snack

• 4 graham cracker squares
• ¼ cup raisins
Dinner
Fresh dilled lemon salmon

• ½ cup cooked quinoa
• ½ cup steamed green beans
• ½ cup Tofutti ice cream
Total calories: 1692 kcal
Wednesday
Breakfast
Quinoa with cinnamon and blueberries

• ½ cup reheated quinoa
• ½ cup blueberries

sprinkle in cinnamon to taste

• 1 cup chocolate soymilk
Snack

• ¼ cup cashews
Lunch
Leftover Leftover Fresh dilled lemon salmon

• 2 rice cakes
• ½ cup steamed green beans
• 1 orange
Snack

• 1 pear
• 1 cup of green or herbal tea
Dinner
Lively lentils and creamy rice
Salad with pears and walnuts

• 1 cup Boston lettuce

• ½ pear, chopped
• 2 tbsp walnut pieces, roasted
• 1 tsp salad dressing
• ½ mango, sliced
Total calories: 1605 kcal
Thursday
Breakfast

• Soy breakfast shake
• 1 cup soymilk
• 1 banana
• 1 cup blueberries or strawberries
Blend
Snack

• 2 rice cakes
• 1 hardboiled egg
Lunch

• Leftover Lively lentils and creamy rice
• 2 carrots, cut into sticks
Snack

• 2 plums
Dinner
Artichoke chicken with roasted peppers

• 1 cup steamed broccoli
• ½ cup cooked brown rice
• 4 peach halves, canned in water
Total calories: 1399 kcal
Friday
Breakfast

• 1 cup rice puffs cereal
• ½ cup strawberries
• ¼ cup soymilk (plain) in cereal
• 1 cup chocolate soymilk
Snack

• 1 pear
Lunch
Leftover Artichoke chicken with roasted peppers

• ½ cup cooked broccoli
• ½ cup cooked brown rice
Snack

• 1 cup soy-based pudding
Dinner
Bok choy, basil and beef

• ½ cup cooked rice noodles
Total calories: 1395 kcal
Saturday
Breakfast

• ½ cup cooked oatmeal
• 2 tbsp raisins
• 1 cup soymilk
Snack

• 1 orange
• 1 cup green or herbal tea
Lunch
Carrot lentil soup
Green salad:

• 1 cup lettuce
• ¼ cup sliced cucumber
• ½ cup sliced carrots
• 1 tsp dressing
Snack

• 1 cup yogourt
Dinner
Tunisian-glazed chickpea and carrot salad

• 1 4 oz piece broiled sole
• 1 cup brown rice
Total calories: 1568 kcal
Sunday
Breakfast
Spinach omelette:

• 3 eggs
• ½ cup spinach
• ½ cup chopped red pepper
• 2 rice cakes
• 1 cup orange juice
Snack

• 1 cup green tea
Lunch
Leftover Carrot lentil soup

• Leftover Tunisian-glazed chickpea and carrot salad
• 1 banana
Snack

• 2 stalks celery
• 2 tsp. almond butter
Dinner
Chicken-and-almond stir-fry

• ½ cup cooked quinoa
• ½ cup lychees
Total calories: 1651 kcal
Get the seven-day meal plan —————————————— Monday’s menu Tuesday’s menu Wednesday’s menu Thursday’s menu Friday’s menu Saturday’s menu Sunday’s menu