Wednesday, February 1, 2012

3-Day Healthy Detox Menu

So being in college, I eat really badly.
So, I took on this detox diet.
It isn't a starve yourself diet.
Take a look, try it out, tell me how it went!
It's from a real diet a nutritionist/dietitian made. 
It made me feel really good, and I'm glad I did it.
You can also expand this for 5 days.
I think I will continue to eat some of these meals and snacks too, because they're good!

Drink 64-oz. of WATER a DAY

Day 1:

1 C steel-cut/Irish oats (measured after cooking)
1 C Fresh or Frozen Berries
2 Tablespoons Chopped Walnuts

1/2 C Plain Yogurt
2 Tablespoons GrapeNuts or other High Fiber Cereal
1/2 sliced Banana

4 oz. Grilled Chicken
8-10 sliced Red Grapes
Sliced Red Onion
2 Tablespoons slivered Almonds
Top with: 2 teaspoons Olive Oil and Lemon Juice
Side: 1/2 6 in. Whole Wheat Pita Pocket

Sliced Green Apple
1 oz. Shredded Cheddar Cheese (about 1/4 C)

Bake 5 oz Cod or white flaky fish
topped with: 2 tsp. olive oil, fresh lemon juice, pinch of sea salt & pepper
Bake at 375 for 10-12 minutes.
serve with: 1/2 C brown rice and steamed broccoli

Day 2:

Make a 3-egg-white omelet
filled with: 2 tablespoons grated parmesan cheese and
1/2 C of sliced tomatoes and onions (or other veggie)
serve with: a navel orange or 1/2 grapefruit

1 slice whole-grain bread
topped with 1 tablespoon all-natural peanut butter
or almond butter

5 oz. salmon fillet grilled or poached (or canned salmon)
Put on a bed of your favorite dark green lettuce
topped with: 1/2 C chickpeas(or garbanzo beans), fresh lemon juice, and 1 tsp olive oil

1/2 C 1% cottage cheese
topped with 1/2 C of fresh or frozen berries

Broil 4 oz. ground sirloin burger(or lean ground turkey burger)
serve on a whole-wheat english muffin
topped with: sauteed mushrooms and onions
serve with: mixed green salad. topped with: balsamic vinegar and 1 tsp olive oil

Day 3:

Combine 1 C plain yogurt, 2 tablespoons flax seeds,
1 C fresh/frozen Berries and 2 tablespoons Grape-Nuts or other
high-fiber breakfast cereal.

1 hard-boiled egg and a handful of baby carrots
(I didn't get a pic sorry)

Top a 6 in. whole-wheat tortilla with 1/4 of a sliced avocado
2 slices of tomato
2 slices of part-skim mozzarella cheese
1 tsp Dijon mustard and
1 romaine lettuce leaf.
Wrap up and eat with: about 15-20 grapes

1 C skim or soy milk, and 20 almonds

Bake 5-oz. boneless/skinless chicken breast topped with:
fresh lemon juice, 2 tsp olive oil and 1 tablespoon of capers or sliced green olives.
Bake at 375 degrees for about 20 minutes.
Serve with 1 C thawed frozen corn niblets mixed with 1 diced plum tomato, 1/4 C black beans, Topped with a pinch of sea salt and pepper.

Try it out!
My favorite meal was the hamburger. For sure.
Also, as you can see, I substituted a couple of items, such as half a slice of whole grain bread instead of the pita bread. And I used spinach on everything since I didn't want to spend money on a lot of different things, but it still worked for me!

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