/
1x
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
Updated January 31, 2013
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 |
