3 Day Superfood Detox Meal Plan (vegan and gluten-free, plus recipes!)
Written by: Jeff Taraday
Feeling somewhat tired and sluggish lately? Trying to make small changes in your diet but not seeing or feeling noticeable results? Perhaps you need to kickstart a healthy eating plan with 3 days of supercharged plant-based eating, loaded with nutrient-dense superfoods. The plan below is designed to provide you with an idea of a great way to do that, as well as introduce you to new foods that are fantastic staples to include in your new healthy lifestyle.
All the recipes are vegan, gluten free and oil free and the only soy products suggested below are either sprouted or fermented, which means they’ll be easier to digest.
By eliminating toxic processed foods, animal products and other foods that you might be sensitive to, you’ll be lightening the load on your body and fueling your cells with the micronutrients they need to repair, detoxify and recharge. You’ll also be eliminating the 3 most common triggers for overeating – added salt, added sugar and extracted oils.
By maximizing the nutrient-density of your diet for these 3 days, you’ll boost your energy levels, reset your taste buds and you might just break through any plateaus you’ve been struggling to overcome.
8 Things To Do Every Day (during detox – also beneficial as a daily routine):
- Lemon water. First thing in the morning, drink a glass of warm water with the juice of ½ lemon.
- Dry brushing. Before you take your shower, use a dry body brush to scrub your body, which will stimulate your lymphatic system, brush away dead skin and help to release toxins.
- Yoga. Perform 20-60 minutes of detoxifying yoga highlighted by deep twists. You can either go to a studio or look up videos online. Some studios even have their own online video channels.
- Magnesium. At night – Drink 1 serving of Natural CALM in either hot or cold water. It’ll help restore your magnesium levels (most people are deficient) and balance your calcium intake, which will help you distress and sleep soundly, which is an important component of detoxification and recovery.
- Hydrate. Drink plenty of water, aiming for at least ½ of your body weight in ounces each day.
- Sweat! Whether is be in an infrared sauna or hot yoga class, sweating helps to release toxins and further detox your body.
- Rest. Get a good nights sleep and rest as needed during the day. Detoxing can be tough on the body, leaving you fatigued, moody and irritable before you feel great. Be patient and honor the space you’re in. This is temporary, with the benefits far outweighing the negative symptoms you may initially feel.
- (bonus) Suggested Daily Supplements: Methyl B12, Vitamin D3, Vegan Probiotics
3 Day Detox Diet (plus recipes!)
Breakfast: Overnight Oats with chia, goji berries, blueberries and cinnamon
Lunch: Monster Kale Salad with Avocado, Lemon Juice, Sauteed Tempeh, and Quinoa
Snack: Green juice with romaine, kale, ginger, lemon, and apple
Dinner: Baked Loaded Sweet Potato with Mediterranean Chard
Breakfast: Chocolate Superfood Smoothie with spinach, chia, and spirulina
Lunch: “Taco Salad” with romaine, black beans, red bell pepper, sprouted brown rice, and fresh low sodium salsa.
Snack: Green Juice
Dinner: Sprouted Tofu and Bok Choy Stir Fry with Miso Sauce and Mung Bean Fettucini
Breakfast: Chia Pudding with Berries and Cinnamon
Lunch: Asian Salad with Kelp Noodles
Snack: Green Juice
Dinner: Beans and Greens Chili
I’d love to hear your feedback! If you decide to give this detox a try, comment below and let me know how it was for you!
Certified Health Coach and Nutritional Education Trainer
at The Plant Eater
Jeff Taraday is a reformed junk food addict, barbecue junkie, and beer-swilling frat guy who discovered the power of a whole foods, plant-based diet in in 2010. Switching to a plant-based diet has helped him lose over 40 pounds, clear up his mind, and transform him into a fitness and exercise junkie and a plant-based nutrition advocate.
Jeff is a certified Health Coach through the Institute for Integrative Nutrition and a Nutritional Education Trainer through the Nutritional Education Institute. He has also completed a certification in plant-based nutrition from the T. Colin Campbell Foundation. He is the author of the blog The Plant Eater, and coaches individuals and families how to easily and deliciously incorporate nutrient-dense, plant-centric meals into their daily lives. He currently works as a wellness coach for a corporate wellness consulting firm to improve the lives of the employee populations of companies around the country.
He is also a member of the board of Groceryships, a non-profit that provides grocery scholarships, nutritional education, and emotional support to low-income families in South Los Angeles, California.
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