10-Day Detox Diet Food List for Clean Eating

Are you considering a detox, but are worried about getting scammed with another quick-fix fad diet?

Then don’t worry – we’ve got you covered with our 10-day detox using real, whole foods. A nutrition plan that supports the body’s major detoxing organs (liver, kidneys, and gut), improving their function for optimal health.

In this article, we introduce the 10-day detox food list. We cover key food groups and satiety tips, and how to discern between facts and fads.

Rethinking Detox: Fact vs. Fad

Detox diets have been around for centuries. An ancient practice originally intended to boost cleansing of harmful substances, it has since become one of the nutrition industry’s biggest money-making scams.

Sources indicated that the global detox market size is estimated to be a whopping USD 66.2 million in 2024, with projections to reach USD 94.8 million by 2030.

Which makes you wonder, is it a corporation’s best interest to sell you something that works, or something that increases their bottom line?

Chances are that if it's in a package plastered with fancy buzzwords and a promise of instant results, you’re likely looking at another fad diet.

Our recommendation, stick to nutrient-dense whole foods that add to your body, rather than restricting it. Below, we discuss how the body is designed to cleanse and why whole foods are the best for detox support. 

How the Body Naturally Cleanses Itself

Sources define detoxification as the physiological process in which the body identifies, neutralizes, and eliminates toxic substances and metabolic byproducts from the body.

Our body has several natural methods for detoxification, including the kidneys, liver. The kidneys filter approximately half a cup of blood each minute, removing toxins and waste products. Meanwhile, the liver acts similarly, with sources explaining its function, including immune support, immunity, digestion, detoxification, and vitamin storage. 

Why Whole Foods Support Detox Better Than Extremes

In a multi-million dollar industry, companies will tell you to believe their products are the only way to detox the body. From cutting entire food groups, and drinking only liquids, juices, and taking supplements, all of which come with a sense that it is all too good to be true, because it probably is.

Meanwhile, on those rare occasions when there is a product such as a juice, cleanse, and secret method, they are nothing more than nutrients that can be found in whole foods, wrapped in fancy packaging, and sold at a premium price.

Like food, the best sources are unprocessed. This not only ensures that nutrient density remains intact, but also that nothing harmful has been added.

Whole foods are shown to contain compounds, including enzymes and antioxidants, which regulate and support detoxification pathways. While containing phytochemicals that are shown to reduce the effects of free radicals and reduce oxidative stress, providing cell protection.

Core Food Groups for a 10‑Day Plan

While the body has incredible detoxing capabilities, several foods can give it a healthy boost. Below, we list core food groups for detox support.

Hydration & Herbal Teas

Hydration and herbal teas are readily available and great for detoxification. Water intake is vital for several of the body’s systems and crucial for detoxification.

Research shows that the kidneys function more efficiently with an abundance of water, where it regulates water balance, blood pressure, and the removal of waste products. Here, water is used to filter waste from the bloodstream, where it is excreted in urine.

Herbal teas are also shown to support detoxification and contain several compounds that support and nourish the body. Below is a list of herbal teas and their benefits.

• Green Tea - Antioxidant and anti-inflammatory
• Chamomile - Calming, anti-inflammatory, antispasmodic
• Chrysanthenums - Protect against liver damage and neutralize toxins
• Cinnamon - Supports circulation and digestion
• Ginseng - Stimulates vitality
• Ginger Root - Improves digestion, nausea, long congestion, and arthritis
• Peppermint - Relieves stomach and digestive issues
• Rose Hips – Contains vitamin C, bioflavonoids, and supports the liver, kidneys, and blood.

Leafy Greens & Cruciferous Veggies

Leafy greens and cruciferous veggies are rich in detoxifying nutrients. Studies show that leafy greens such as spinach, celery, kale, cabbage, and bok choy are rich in antioxidants and essential nutrients, including vitamin C, K, calcium, selenium, and zinc, providing support to the liver, immune system, and protection against oxidative stress.

Berries, Citrus & Detox Fruits

Fruits and vegetables are loaded with nutrients and minerals that support detoxification. Berries and loaded with fiber, which supports the gut. Meanwhile, citrus fruits are known for being valuable sources of vitamin C, which research shows exhibits antioxidant and anti-inflammatory properties, providing a boost to the immune system.

Lean Proteins & Healthy Fats

Lean protein sources and healthy fats are vital for detoxification. Sources show that protein serves as a hormone, an enzyme, and a building block in the body. When consumed, protein is broken down into amino acids, which are used in several metabolic processes, including detoxification.

Here, the amino acids glutamine, cysteine, and glycine are combined to create glutathione. This powerful antioxidant is shown to protect against oxidative stress and free radicals, which cause cell damage.

Whole Grains, Nuts & Seeds

Whole grains, nuts, and seeds contain several of the key nutrients that support detoxification. Whole grains are an incredible source of fiber, vitamin B, vitamin E, magnesium, antioxidants, and phytochemicals, which support the gut and liver, while reducing oxidative stress and providing immune support.

Nuts are an excellent source of protein, fiber, vitamin E, vitamin B, magnesium, and healthy fats. While seeds provide a considerable protein and fiber boost, alongside zinc, vitamin E, B, and magnesium. Combined, they cover the bases, which makes them essential for detoxification. 

Herbs & Spices (Turmeric, Ginger, Garlic)

Herbs and spices such as turmeric, ginger, and garlic are rich in antioxidants and phytochemicals, making them great for detoxification. 

Turmeric contains the compound curcumin that has antioxidant, anti-inflammatory, and antibacterial properties. Sources show it has the potential for the detoxification of heavy metals, drugs, alcohol, nicotine, and plastics.

Similarly, garlic contains several bioactive compounds that are shown to protect the liver and enhance the immune system, while having anticancer benefits. Ginger also has anti-inflammatory, antimicrobial, anticarcinogenic, and protective effects on the brain and cardiovascular system. 

Furthermore, additional sources highlight its benefits for reducing inflammation, discomfort, colorectal cancer, and ulceration in the digestive tract of patients with irritable bowel syndrome and irritable bowel disease.

Sample 10‑Day Food List

The following detox meal plan contains three meals and one snack each day. Each meal contains foods from the list above to aid in the detoxification and support detoxifying organs, including the liver, kidneys, and gut. 

Below we use the example of a 42-year-old woman, 170 cm tall, 75 kg. We use the formula to determine the basal metabolic rate (BMR), which is the daily calorie allowance. 

BMR Formula

• BMR= 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) - 161

Now we input the woman’s information to calculate her BMR.

• 10 x 70 + 6.25 x 170 - 5 x 42 - 161
• 750 + 1062.5 - 210 - 161 = 1,441.5 kcal/day

For easier calculation, we will round this figure down to 1,400 kcal.

Here we list the ideal macronutrient ratios for the detox plan:

• Carbohydrates: 40–60% of daily calorie intake
• Protein: 15–20% of daily calorie intake
• Fats: 25-35% of daily calorie intake

Day 1

Breakfast – Citrus Berry Quinoa Bowl (400 kcal)

• ½  cup cooked quinoa (110 kcal)
• ¾  cup mixed berries (blueberries, raspberries) (60 kcal)
• ½ orange (segments) (45 kcal)
• 1 tbsp ground flaxseeds (55 kcal)
• 1 tbsp chopped walnuts (50 kcal)
• 1 tsp drizzle of honey (20 kcal)
• Fresh mint leaves (optional)

Benefits: This fiber-rich, antioxidant-packed bowl supports digestive health and sustained energy, while citrus and berries offer a refreshing start with immune-boosting vitamin C.

Lunch – Broccoli, Farro & Salmon Detox Bowl

• ½  cup cooked farro (100 kcal)
• 1 cup steamed broccoli (55 kcal)
• 3 oz roasted salmon (wild-caught) (170 kcal)
• ¼ sliced avocado (60 kcal)
• 1 tsp extra virgin olive oil drizzle (40 kcal)
• Lemon juice and grated ginger for flavor

Benefits: Rich in omega-3s, fiber, and anti-inflammatory compounds, this bowl promotes liver function, satiety, and healthy metabolism.

Dinner – Turmeric Garlic Veggie Stir-Fry with Brown Rice (400 kcal)

• ½  cup cooked brown rice (110 kcal)
• 1.5 cups stir-fried Brussels sprouts, bell pepper, and kale (80 kcal)
• ½  cup cooked chickpeas (120 kcal)
• 1 tsp olive oil(40 kcal)
• 1 clove garlic (minced) (5 kcal)
• ½  tsp turmeric (ground) (2 kcal)
• Fresh lemon juice and black pepper

Benefits: A colorful, cruciferous veggie stir-fry loaded with detoxifying fiber, plant protein, and anti-inflammatory spices to help balance digestion and energy.

Snack – Ginger Citrus Smoothie (200 kcal)

• ½  cup unsweetened almond milk (15 kcal)
• ½  cup frozen mixed berries (35 kcal)
• 1 tbsp fresh-squeezed lemon juice (5 kcal)
• 1 tbsp chia seeds (60 kcal)
• ¼  cup Greek yogurt (nonfat, plain) (40 kcal)
• ½  tsp fresh grated ginger (5 kcal)
• 1 tsp honey (drizzle) (20 kcal)

Benefits: This vibrant smoothie hydrates, calms digestion, and delivers a boost of antioxidants and gut-friendly nutrients for a refreshing midday lift

Day 2

Breakfast – Spinach & Berry Smoothie Bowl (400 kcal)

• 1 cup fresh spinach (10 kcal)
• 1 cup frozen mixed berries (blueberries, raspberries) (70 kcal)
• ½ medium banana (50 kcal)
• ¾ cup unsweetened almond milk(30 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tbsp pumpkin seeds (55 kcal)
• 1 tsp almond butter (35 kcal)
• Topped with fresh orange segments ¼ orange (20 kcal)
• Sprinkle of cinnamon and grated ginger

Benefits: This vibrant smoothie bowl provides antioxidants, fiber, and healthy fats to energize your morning while supporting digestion and inflammation reduction.

Lunch – Lemon Garlic Farro Bowl with Roasted Veggies and Tuna (400 kcal)

• ½ cup cooked farro (100 kcal)
• 1 cup roasted Brussels sprouts & broccoli + 1 tsp olive oil drizzle (80 kcal)
• 3 oz canned wild tuna in water (100 kcal)
• 1 cup diced red bell pepper and arugula (25 kcal)
• ¼ sliced avocado (50 kcal)
• Dressing: 1 tsp olive oil + lemon juice + minced garlic (45 kcal)

Benefits: A satisfying bowl with cruciferous vegetables, omega-3-rich tuna, and whole grains to fuel detox pathways and promote heart health.

Dinner – Baked Cod with Citrus Quinoa and Steamed Greens (400 kcal)

• 3 oz baked cod with turmeric and garlic (100 kcal)
• ½ cup cooked quinoa (110 kcal)
• 1 cup steamed kale and Swiss chard + 1 tsp oil olive oil drizzle (70 kcal)
• ½ fresh grapefruit segments (35 kcal)
• 1 tsp toasted sesame seeds (25 kcal)
• Lemon zest and fresh parsley for garnish (0 kcal)

Benefits: This light, detox-friendly dinner provides clean protein, detoxifying greens, and citrus to boost immunity and support metabolic balance.

Snack – Citrus & Nut Energy Plate (200 kcal)

• ½ large orange (slices) (40 kcal)
• 1 tbsp each mixed raw almonds and walnuts (110 kcal)
• 1 tsp sunflower seeds (25 kcal)
• 1 tsp raw honey (drizzle) or ½ date (25 kcal)

Benefits: A satisfying, energizing snack rich in vitamin C, fiber, and healthy fats to stabilize cravings and promote mindful energy.

Day 3

Breakfast: Berry-Banana Yogurt Bowl with Chia and Nuts (400 kcal)

• ¾  cup plain Greek yogurt (100 kcal)
• ½  medium banana (50 kcal)
• Mixed berries (1/2 cup blueberries, 1/4 cup strawberries) (40 kcal)
• 1 tbsp chia seeds (60 kcal)
• 1 tbsp walnuts (chopped) (50 kcal)
• 1 tsp honey (20 kcal)
• Cinnamon (a sprinkle) (0 kcal)
• 2 tbsp almond milk (drizzle) (10 kcal)

Benefits: This breakfast is packed with antioxidants, omega-3s, and fiber to support digestion and provide sustained energy throughout the morning.

Lunch: Quinoa Salad with Avocado, Mushrooms, and Garlic-Lemon Dressing (400 kcal)

• ½  cup cooked quinoa (110 kcal)
• ½  cup sautéed mushrooms (40 kcal)
• ¼  medium avocado (60 kcal)
• 1 cup baby spinach and arugula mix (10 kcal)
• ½  cup cherry tomatoes (15 kcal)
• 1 tsp olive oil (40 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 tbsp lemon juice (5 kcal)
• 1 tbsp pumpkin seeds (50 kcal)
• Fresh herbs (parsley, basil) (5 kcal)

Benefits: A fiber-rich lunch bursting with plant-based nutrients and healthy fats to reduce inflammation and support detoxification.

Dinner: Grilled Mackerel with Steamed Greens and Garlic-Quinoa Mash (400 kcal)

• 3 oz grilled mackerel (200 kcal)
• ⅓  cup cooked quinoa (75 kcal)
• 1 cup steamed kale and Swiss chard (25 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 tsp olive oil (40 kcal)
• Lemon zest and juice (1 tablespoon juice) (5 kcal)
• Fresh herbs (dill, parsley) (5 kcal)
• Sliced cucumber and radish side (10 kcal)

Benefits: Omega-3-rich mackerel combined with mineral-rich greens and whole grains promotes detox and supports heart and brain health.

Snack: Dark Chocolate Yogurt Dip with Strawberries and Seeds (200 kcal)

• ½  cup plain Greek yogurt (60 kcal)
• ½  cup strawberries (sliced) (25 kcal)
• 1 small square grated 70% dark chocolate (~10g) (50 kcal)
• 1 tsp chia and flax seed mix (30 kcal)
• 1 tsp maple syrup (drizzle) (15 kcal)

Benefits: This snack satisfies sweet cravings while delivering antioxidants, probiotics, and healthy fats to support digestion and satiety.

Day 4

Breakfast: Spinach and Mushroom Scramble with Whole Grain Toast (400 kcal) 

• 2 medium eggs (140 kcal)
• 1 cup sautéed spinach (10 kcal)
• ½  cup sautéed mushrooms (40 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 teaspoon olive oil (40 kcal)
• 1 slice whole grain toast (80 kcal)
• ⅛ medium avocado (sliced) (25 kcal)
• 1 tsp chia seeds (sprinkled) (20 kcal)
• Black pepper and herbs (0 kcal)

Benefits: This savory, fiber-rich breakfast balances healthy fats, protein, and greens to energize your body and support liver detoxification.

Lunch: Lentil and Kale Salad with Pumpkin Seeds and Citrus Dressing (400 kcal)

• ½  cup cooked lentils (90 kcal)
• 1 cup chopped kale (30 kcal)
• ½  cup steamed broccoli and cauliflower mix ( 25 kcal)
• ½ cup cherry tomatoes (15 kcal)
• ¼ medium avocado (60 kcal)
• 1 tbsp pumpkin seeds (50 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp lemon juice and zest (5 kcal)
• 1 clove garlic (minced) (5 kcal)
• Fresh herbs and black pepper – 0 kcal

Benefits: A fiber- and antioxidant-rich lunch with plant protein and healthy fats to stabilize blood sugar and support digestion.

Dinner: Seared Tuna Bowl with Quinoa, Steamed Spinach, and Ginger-Garlic Sauce (400 kcal)

• 3 oz seared tuna (150 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• 1 cup steamed spinach and kale mix (20 kcal)
• 1 tsp freshly grated ginger (5 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 tsp olive oil (40 kcal)
• Sliced cucumber and red cabbage slaw (30 kcal)
• 1 tbsp lemon juice (5 kcal)
• 1 tsp sesame seeds (10 kcal)

Benefits: This vibrant bowl delivers omega-3s, lean protein, and cruciferous vegetables to aid detox and promote anti-inflammatory balance.

Snack: Yogurt with Berries, Banana, and Dark Chocolate Drizzle (200 kcal)

• ½ cup plain Greek yogurt (60 kcal)
• ½ cup mixed berries (25 kcal)
• ⅓ medium banana (sliced) (35 kcal)
• 1 small square grated 70 % dark chocolate (~10) (50 kcal)
• 1 tsp chia seeds (20 kcal)
• 1 tsp drizzle of honey or maple syrup (10 kcal)

Benefits: This sweet yet nutrient-dense snack is rich in antioxidants, fiber, and probiotics, supporting gut health and satiety.

Day 5

Breakfast: Citrus Berry Chia Yogurt Bowl (400 kcal)

• ½ cup plain Greek yogurt (60 kcal)
• ½ cup mixed berries (25 kcal)
• ⅓ banana (sliced) (35 kcal)
• 1 tbsp chia seeds (60 kcal)
• ½ medium orange segments (30 kcal)
• 1 tbsp pumpkin seeds (50 kcal)
• 1 tsp honey (10 kcal)
• ½  small square shaved 70 % dark chocolate (5g) (30 kcal)
• Cinnamon and ginger (sprinkle) 0 kcal)

Benefits: This vibrant bowl supports digestion, immune health, and satiety with its mix of probiotics, fiber, and antioxidants.

Lunch: Lentil and Spinach Bowl with Garlic-Turmeric Dressing (400 kcal)

• ½ cup cooked lentils (90 kcal)
• 1 cup fresh spinach (10 kcal)
• ½ cup steamed broccoli and cauliflower mix (25 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• ¼ medium avocado (60 kcal)
• 1 tbsp pumpkin seeds (50 kcal)
• 1 tsp olive oil (40 kcal)
• 1 clove garlic (minced) (5 kcal)
• ¼ tsp turmeric (mixed in dressing) (0 kcal)
• 1 tbsp lemon juice (5 kcal) 

Benefits: This anti-inflammatory bowl provides plant protein, fiber, and essential fats to fuel your body and reduce oxidative stress.

Dinner: Grass-Fed Beef Stir-Fry with Cruciferous Veggies and Whole Grains (400 kcal)

• 3 oz lean grass-fed beef (stir-fried) (150 kcal)
• 1 cup steamed kale, cabbage, and Brussels sprouts (total) (30 kcal)
• ⅓ cup cooked brown rice (75 kcal)
• 1 tsp olive oil (40 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 tsp fresh grated ginger (5 kcal)
• 1 tsp sesame seeds (10 kcal)
• 1 tbsp lemon zest and juice (5 kcal)
• Turmeric (pinch, in stir-fry) (0 kcal)

Benefits: This savory dish offers iron-rich protein, fiber, and detox-supporting compounds from cruciferous vegetables and spices.

Snack: Dark Chocolate Banana Yogurt Parfait (200 kcal)

• ½ cup plain Greek yogurt (60 kcal)
• ⅓ medium banana (sliced) (35 kcal)
• 1 square 70% shaved dark chocolate (10g) (50 kcal)
• 1 tsp chia seeds (20 kcal)
• 1 tsp drizzle of honey (10 kcal)
• Cinnamon and ginger (sprinkle) (0 kcal)

Benefits: This comforting, nutrient-rich snack satisfies sweet cravings while supporting gut health, mood, and metabolism.

Day 6

Breakfast: Berry Citrus Flaxseed Smoothie Bowl (400 kcal)

• 1 cup spinach (10 kcal)
• ½ cup mixed berries (25 kcal)
• ½ medium banana (50 kcal)
• ¼ cup orange juice, freshly squeezed (30 kcal)
• ½ cup plain Greek yogurt (60 kcal)
• 1 tablespoon ground flaxseeds (55 kcal)
• 1 tablespoon chopped almonds (50 kcal)
• 1 tsp honey (10 kcal)
• 1 teaspoon grated ginger (5 kcal)
• Ice/water as needed (0 kcal)

Benefits: This refreshing smoothie bowl delivers antioxidants, omega-3s, and probiotics to start your day with balanced energy and gut support.

Lunch: Turkey & Lentil Power Bowl with Avocado and Greens (400 kcal)

• 3 oz cooked lean ground turkey (120 kcal)
• ½ cup cooked lentils (90 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• 1 cup spinach and kale mix (10 kcal)
• ¼ medium avocado (60 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp lemon juice (5 kcal)

Benefits: This hearty bowl supports muscle repair, satiety, and detoxification with fiber, lean protein, and healthy fats.

Dinner: Turkey Stir-Fry with Cruciferous Veggies and Whole Grains (400 kcal)

• 3 oz sliced turkey breast (cooked) (120 kcal)
• 1 cup steamed broccoli, cauliflower, and cabbage mix (total) (30 kcal)
• ⅓ cup cooked brown rice (75 kcal)
• 1 tsp olive oil (40 kcal)
• 1 clove, minced garlic (5 kcal)
• 1 tsp grated ginger (5 kcal)
• 1 tbsp lemon zest and juice (5 kcal)
• 1 tbsp crushed walnuts (50 kcal)

Benefits: This dish is rich in fiber and sulfur-containing compounds that support liver detox, along with anti-inflammatory spices.

Snack: Yogurt, Banana, and Nut Parfait (200 kcal)

• ½ cup plain Greek yogurt (60 kcal)
• ⅓ medium banana (sliced) (35 kcal
• 1 tbsp chopped walnuts (50 kcal)
• 1 tsp flaxseeds (15 kcal)
• 1 tsp honey (10 kcal)
• Cinnamon and ginger (sprinkle) (0 kcal)
  Benefits: This balanced snack satisfies cravings while delivering fiber, protein, and healthy fats to keep you energized and nourished.

Day 7

Breakfast: Berry Banana Yogurt Bowl with Flax and Nuts (400 kcal)

• ½ cup plain Greek yogurt (60 kcal)
• ½ cup mixed berries (25 kcal)
• ½ medium banana (50 kcal)
• 1 tbsp ground flaxseeds (55 kcal)
• 1 tbsp walnuts (50 kcal)
• 1 tsp honey (10 kcal)
• 1 tsp freshly grated ginger (5 kcal)
• Cinnamon (sprinkle) (0 kcal)
• ½ cup chopped spinach (blended in or on the side) (10 kcal)
• 1 tsp olive oil (optional drizzle) (40 kcal) 

Benefits: This bowl is rich in antioxidants, omega-3s, and probiotics to fuel your morning while supporting gut and immune health.

Lunch: Turkey, Lentil & Avocado Grain Bowl (400 kcal)

• 3 oz cooked turkey breast (10 kcal)
• ½ cup cooked lentils (90 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• 1 cup mixed leafy greens (10 kcal)
• ¼ medium avocado (60 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp lemon juice (5 kcal)

Benefits: This nourishing bowl combines fiber, lean protein, and healthy fats to promote satiety and stable blood sugar.

Dinner: Ginger-Garlic Beef Stir-Fry with Cruciferous Veggies & Whole Grains (400 kcal)

• 3 oz lean beef (cooked) (150 kcal)
• 1 cup broccoli, cauliflower, kale mix (30 kcal)
• ⅓ cup cooked brown rice (75 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 tsp fresh grated ginger (5 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp lemon zest and juice (5 kcal)
• 1 tbsp chopped pumpkin seeds (50 kcal)

Benefits: Packed with detoxifying sulfur compounds, iron, and anti-inflammatory spices, this meal supports liver health and energy.

Snack: Citrus Yogurt Parfait with Nuts and Flax (200 kcal)

• ½ cup plain Greek yogurt (60 kcal)
• ½ medium orange (slices) (30 kcal)
• 1 tbsp chopped almonds (50 kcal)
• 1 tsp ground flaxseeds (15 kcal)
• 1 tsp honey (10 kcal)
• Cinnamon and ginger (sprinkle) (0 kcal)
• ½ small square 70% dark chocolate (~5g) (35 kcal) 

Benefits: This snack blends fiber, healthy fats, and antioxidants for a satisfying, nourishing boost between meals.

Day 8

Breakfast: Savory Greens & Egg Power Bowl with Avocado and Citrus (400 kcal)

• 2 medium eggs (poached or soft-boiled) (140 kcal)
• 1 cup sautéed spinach and kale (lightly cooked in olive oil) (20 kcal)
• 1 tsp olive oil (40 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• ¼ medium avocado (60 kcal)
• ¼ medium orange slices (15 kcal)
• 1 clove garlic (minced and sautéed with greens) (5 kcal)
• 1 tsp flaxseeds (sprinkled) (15 kcal)
• Lemon juice (squeeze over the top) (5 kcal)

Benefits: This savory bowl jumpstarts your metabolism, balances blood sugar, and supports liver detox with leafy greens, fiber, and healthy fats.

Lunch: Lentil and Quinoa Salad with Leafy Greens, Citrus, and Garlic Dressing (400 kcal)

• ⅓ cup cooked lentils (80 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• 1 cup mixed leafy greens and arugula (10 kcal)
• ½ cup steamed broccoli and cauliflower (20 kcal)
• ½ orange slices (30 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp chopped almonds (50 kcal)
• 1 clove garlic (minced in dressing) (5 kcal)
• 1 tbsp lemon juice (5 kcal)
• 1 tsp ground flaxseeds (15 kcal)

Benefits: A vibrant, detoxifying lunch rich in fiber, vitamin C, and plant protein that promotes immune function and reduces inflammation.

Dinner: Mackerel with Lentils, Cruciferous Veggies, and Garlic-Lemon Sauce (400 kcal)

• 2 oz cooked mackerel (140 kcal)
• ¼ cup cooked lentils (60 kcal)
• 1 cup steamed kale, broccoli, and cauliflower (30 kcal)
• 1 tsp olive oil (40 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 tbsp lemon juice (5 kcal)
• ¼ cup cooked whole grain (e.g., farro or barley) (60 kcal)
• ¼ medium avocado (60 kcal)

Benefits: This anti-inflammatory dinner is rich in omega-3s, fiber, and detoxifying sulfur compounds, supporting heart health and cellular repair.

Snack: Yogurt Parfait with Berries, Nuts, and Dark Chocolate (200 kcal)

• ½ cup plain Greek yogurt (60 kcal)
• ¼ cup mixed berries (15 kcal)
• 1 tbsp chopped hazelnuts (50 kcal)
• 1 tsp flaxseeds (15 kcal)
• ½ small square 70% dark chocolate (~5g) (35 kcal) 
• 1 tsp honey (10 kcal)
• Ginger (grated, for flavor) (5 kcal)

Benefits: A satisfying snack that promotes satiety and brain health while delivering antioxidants and healthy fats.

Day 9

Breakfast: Berry Banana Yogurt Bowl with Flax and Nuts (400 kcal)

• ½ cup plain Greek yogurt (60 kcal)
• ½ cup mixed berries (25 kcal)
• ½ medium banana (50 kcal)
• 1 tbsp ground flaxseeds (55 kcal)
• 1 tbsp walnuts (50 kcal)
• 1 tsp honey (10 kcal)
• 1 tsp fresh grated ginger (5 kcal)
• Cinnamon (sprinkle) (0 kcal)
• 1/2 cup chopped spinach (blended in or on the side) (10 kcal)
• 1 tsp olive oil (optional drizzle) (40 kcal)  

Benefits: A refreshing, anti-inflammatory breakfast that supports digestion, brain health, and energy with healthy fats and fiber.

Lunch: Citrus-Turkey Lettuce Wraps with Quinoa and Avocado (400 kcal)

• 3 oz cooked turkey breast (120 kcal)
• ⅓  cup cooked quinoa (75 kcal)
• ¼  medium avocado (60 kcal)
• 3 large romaine lettuce leaves (15 kcal)
• ¼ cup diced red bell pepper (10 kcal)
• ¼ cup grated carrot (10 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tsp fresh orange juice (for dressing) (10 kcal)
• 1 clove garlic (minced) (5 kcal)
• Lemon zest and ginger (small amount for flavor) (5 kcal) 

Benefits: This light yet satisfying lunch is packed with lean protein, fiber, and antioxidants, helping to regulate blood sugar and support immune health.

Dinner: Ginger-Garlic Beef Stir-Fry with Cruciferous Veggies & Whole Grains (400 kcal)

• 3 oz lean beef (cooked) (150 kcal)
• 1 cup broccoli, cauliflower, kale mix (30 kcal)
• ⅓ cup cooked brown rice (75 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 tsp fresh grated ginger (5 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp lemon zest and juice (5 kcal)
• 1 tbsp chopped pumpkin seeds (50 kcal)

Benefits: Detoxifying and energizing, this meal provides essential minerals, antioxidants, and healthy fats to promote muscle recovery and cellular health.

Snack: Citrus Yogurt Parfait with Nuts and Flax (200 kcal)

• 1/2 cup plain Greek yogurt (60 kcal)
• 1/2 medium orange slices (30 kcal)
• 1 tbsp chopped almonds (50 kcal)
• 1 tsp ground flaxseeds (15 kcal)
• 1 tsp honey (10 kcal)
• Cinnamon and ginger (sprinkle) (0 kcal)
• ½ small square 70% dark chocolate (~5g) (35 kcal)

Benefits: Combines fiber, probiotics, and antioxidants to curb cravings and nourish your gut and brain.

Day 10

Breakfast: Savory Greens & Egg Power Bowl with Avocado and Citrus (400 kcal)

• 2 medium eggs (poached or soft-boiled) (140 kcal)
• 1 cup sautéed spinach and kale (lightly cooked in olive oil) (20 kcal)
• 1 tsp olive oil (40 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• ¼ medium avocado (60 kcal)
• ¼ medium orange slices (15 kcal)
• 1 clove garlic (minced and sautéed with greens) (5 kcal)
• 1 tsp flaxseeds (sprinkled) (15 kcal)
• Lemon juice (squeeze over the top) (5 kcal)

Benefits: This savory bowl jumpstarts your metabolism, balances blood sugar, and supports liver detox with leafy greens, fiber, and healthy fats.

Lunch: Lentil and Quinoa Salad with Leafy Greens, Citrus, and Garlic Dressing (400 kcal)

• ⅓ cup cooked lentils (80 kcal)
• ⅓ cup cooked quinoa (75 kcal)
• 1 cup mixed leafy greens and arugula (10 kcal)
• ½ cup steamed broccoli and cauliflower (20 kcal)
• ½ orange slices (30 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tbsp chopped almonds (50 kcal)
• 1 clove garlic (minced in dressing) (5 kcal)
• 1 tbsp lemon juice (5 kcal)
• Ground flaxseeds (15 kcal)

Benefits: A vibrant, detoxifying lunch rich in fiber, vitamin C, and plant protein that promotes immune function and reduces inflammation.

Dinner: Mackerel with Lentils, Cruciferous Veggies, and Garlic-Lemon Sauce (400 kcal)

• 2 oz cooked mackerel (140 kcal)
• 1/4 cup cooked lentils (60 kcal)
• 1 cup steamed kale, broccoli, and cauliflower (30 kcal)
• 1 tsp olive oil (40 kcal)
• 1 clove garlic (minced) (5 kcal)
• 1 tbsp lemon juice (5 kcal)
• 1/4 cup cooked whole grain (e.g., farro or barley,) (60 kcal)
• 1/4 medium avocado (60 kcal)

Benefits: This anti-inflammatory dinner is rich in omega-3s, fiber, and detoxifying sulfur compounds, supporting heart health and cellular repair.

Snack: Yogurt Parfait with Berries, Nuts, and Dark Chocolate (200 kcal)

• Plain Greek yogurt (1/2 cup) – (60 kcal
• Mixed berries (1/4 cup) – 15 kcal
• Chopped hazelnuts (1 tablespoon) – 50 kcal
• Flaxseeds (1 teaspoon) – 15 kcal
• Dark chocolate (1 square, ~5g) – 35 kcal
• Honey (1 teaspoon) – 10 kcal
• Ginger (grated, for flavor) – 5 kcal

Benefits: A satisfying snack that promotes satiety and brain health while delivering antioxidants and healthy fats.

Foods to Avoid

Several foods should be avoided to maximize the detox diet, including processed foods, sugar, and alcohol. Below, we discuss each and how eliminating them can boost your detox and overall health.

Processed Foods, Sugar & Additives

Process foods containing refined sugars and additives should be avoided as they directly counter what we are trying to achieve with the detox diet.

Research shows that ultra-processed foods are associated with negative health outcomes, including obesity, hypertension, diabetes, and increased mortality, while directly impacting life health and contributing to fatty liver buildup. While additional studies indicated that ultra-processed foods can contribute to kidney disease.

Studies also show that excessive sugar consumption is linked to obesity, metabolic disorders, diabetes, cardiovascular disease, cancer, depression, and cognitive impairment. This also includes dysfunction of the gut microbiome and increased liver fat, affecting two vital components of detoxification.  

While sugary drinks, packaged snacks, frozen meals, and fast foods can be consumed in moderation, we strongly recommend eliminating them during your 10-day detox to maximize the benefits.

Alcohol, Caffeine & Dairy Limitations

Alcohol, caffeine, and dairy should also be limited to improve detoxification. Studies show that increased alcohol consumption can lead to fatty liver, affecting function.  

Dairy, on the other hand, is not inherently bad. However, it should be limited during your detox. Studies show that dairy meets several nutritional requirements and is even inversely associated with several forms of cancer. However, those who are lactose intolerant or experience discomfort should limit consumption during their detox. 

Meanwhile, caffeine has several health benefits, with sources highlighting anti-inflammatory and antioxidant effects, providing it with the ability to reduce liver cell damage. However, it can increase urination, which may affect nutrient absorption. 

Because of these benefits, caffeine and dairy should be limited, but removal isn’t absolutely necessary.

How to Use This Food List Safely

The detox food list contains whole foods, which make them incredibly safe to consume. Below, we discuss strategies for taking advantage of their benefits to improve your detox.

Meal Prep & Mindful Eating

Meal preparation and mindful eating are two incredible ways to enhance your detox. Preparing your meals ensures you have nutritious meals ready to go, helping to save time during the week and helping to avoid cravings, which can derail your detox. 

Meanwhile, mindful eating helps to develop a better relationship with food. This is done by removing distractions, being present, and experiencing each bite. This form of eating is so effective that it can improve digestion, recognition of hunger cues, and weight management. 

Tracking Water Intake & Hunger Signals

Maintaining hydration is vital for overall health and can improve satiety during detox. During your detox, you may experience hunger as you eliminate calorie-dense food and overeating.

When this happens, we can also mistake thirst for hunger pangs, tempting us to snack between meals. Adequate water intake can improve recognition of actual hunger cues. This can reduce cravings between meals, making it easier to adhere to your detox. 

Recognizing Red Flags & When to Stop

During all eating plans, it is important to recognize red flags and when to stop. Fortunately, this detox plan is focused on adding nutrients and improving the function of your body’s detoxification pathways.

If you are participating in other detoxification plans, be wary of red flags, including:

• Liquid only diets
• Severe calorie restriction
• Low energy levels
• Reliance on supplements
• Unrealistic weight loss claims
• Digestive issues

If at any point you notice or experience any of these, please stop your detox immediately. This practice is not only harmful to your health, but it will also result in you overeating at the end of the detox, negating any potential benefits. 

After the 10 Days: Sustainable Eating

Over the 10 days, your understanding of nutrition and how it affects your body will improve significantly. 

How to Transition to Balanced Nutrition

Fortunately, this detox plan's principles of supporting the body make it easier than ever to transition to balanced nutrition. While other detox diets struggle with bouncing from restrictive diet practices to regular nutrition. This plan embodies optimal nutrition practices. 

Here, we recommend exploring different whole food recipes, experimenting with healthy desserts, and balancing caffeine, dairy, and the odd sweet treat to keep you sane.

When this is done while monitoring daily calorie and macronutrient allowance enables you to maintain a healthy balance, improving sustainability.  

Habit-Building for Long‑Term Wellness

Practicing moderation, meal preparation, and mindful eating are amazing habits for building long-term wellness. Simple in execution, they improve adherence to your plan and develop a healthy relationship with foods. 

Furthermore, practicing these habits can deepen your understanding of nutrition and how it affects your body. Educating yourself on the core nutrition principles while fostering an ongoing appreciation for food. 

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