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 |
