DETOX DIET PLAN

Name: Ms Jayshree Dayma Height:159cms

Age: 59yrs
Weight:70.9kg BMI: 28.1kg/m2
Recommended Meal Plan: 1300kcal Detox diet

DAY 1
TIMINGS MENU
Early morning Luke warm water+ lemon+ honey (few drops)- 1 glass
Breakfast Cornflakes (1 bowl)
Sprouts (20gms)
Mid-morning Fruits (Guava, Pomegranate, Papaya, Watermelons)
Lunch Big bowl of salad (without dressing)
Brown Rice (1 cup)
Rasam (1cup)
Vegetable curry (1cup) with less oil
Khadi (200ml)
Evening Snacks Green tea (1cup) + Boiled peanuts (20gms)
Dinner Big bowl of salad (without dressing)
Jowar Break (1cup)
Bedtime Luke warm water with methi powder
DAY 2

TIMINGS MENU
Early morning Cucumber lemon detox water-1glass
Breakfast Muesli (1bowl)
Fruits (1bowl) + Sprouts-20g
Mid-morning Detox Tea (1cup)
Lunch Big bowl of salad (without dressing)
Brown rice (1 cup)
Green leafy vegetable dal (1cup)
Vegetables (with less oil)
Curd (1cup)
Evening Snacks Almonds (3), Walnuts (2)
Buttermilk + mint leaves + cumin seeds + powdered flaxseeds-1tsp
Dinner Big bowl of salad (without dressing) (1bowl)
Veg Soup (1bowl)
Grilled tofu/ low fat paneer (75g)

Bedtime Water with cinnamon powder

 DETOX DIET PLAN
DAY 3

TIMINGS MENU
Early morning Almonds (3)
Breakfast Besan chilla (2)
Chutney-1cup/1tsp
Sprouts-20g
Mid-morning Green Tea (1cup)
Walnuts-2
Lunch Phulka (2, made from jowar/bajra/arrow root flour)
Vegetables (with less oil)-1cup
Raita -1cup
Evening Snacks Fruits (1bowl)
Dinner Dal soup (1bowl)
Jowar Roti (1-2)
Vegetables
Buttermilk + mint leaves + cumin seeds + powdered flaxseeds-1tsp
Bedtime Triphala (1tab)

DAY 4

TIMINGS MENU
Early morning Detox Tea (1cup)
Soaked almonds-3
Breakfast Oats upma (with added vegetables)-1 cup
Sprouts-20g
Mid-morning Fruits (1bowl)
Lunch Big bowl of salad (without dressing)
Brown rice (1cup)
Vegetables (with less oil)
Dal (1cup)
Evening Snacks Buttermilk with roasted flaxseeds and crushed coriander, mint leaves (1tsp)
Dinner Veg soup (1 bowl)
Phulka (2, made from jowar/bajra/arrow root flour)
Dal (1cup)
Bedtime Triphala (1tab)
 DETOX DIET PLAN
DAY 5

TIMINGS MENU
Early morning Walnuts (3)
Breakfast Poha (1cup)
Tomato Mint chutney-1tsp
Raita-1cup
Mid-morning Green Tea-1cup+ Amonds-2pcs
Lunch Brown rice pulao (Carrot, Beans, Cauliflower, Mint, Coriander, Lemon,
Peas+ Paneer)-1cup
Onion Cucumber Raitha-1bowl
Evening Snacks Fruits (1bowl)
Dinner Big bowl of salad (without dressing)
Bajra khichdi (1cup)
Mint Jeera buttermilk
Bedtime Triphala (1tab)

DAY 6

TIMINGS MENU
Early morning Wheat grass (1tsp) with lukewarm water

Breakfast Oats porridge (with added buttermilk)

Sprouts-30g
Mid-morning Walnuts (2), Almonds (3)

Lunch Big bowl of salad (without dressing)

Brown rice (1 cup)
Dal (1cup)
Vegetables + soy granules (with less oil)
Evening Snacks Fruits (1bowl)
Dinner Veg soup
Gluten free Atta roti/ Jowar / Bajra roti (1-2)
Vegetables with dal
Low fat curd (1cup)
Bedtime Triphala (1tab)
 DETOX DIET PLAN
DAY 7

TIMINGS MENU
Early morning Almonds (3), Walnuts (2)

Breakfast Moong dal Dosa/ chilla 2)

Tomato Mint chutney-1tsp
Mid-morning Apple Chia Protein Smoothie/ Fruits-1bowl

Lunch Big bowl of salad (without dressing)

Brown rice (1 cup)
Rasam (1cup)
Sauted green leafy vegetables (1cup)
Evening Snacks Detox Tea (1cup)
Bhel (1cup)
Dinner Big bowl of salad (without dressing)
Grilled tofu/ low fat paneer (75g)
Curry leaves ginger cumin seeds buttermilk
Bedtime Triphala (1tab)

DAY 8

TIMINGS MENU
Early morning Fennel seeds water-200ml

Breakfast Oats with roasted almonds & chia seeds porridge (1bowl)
Fruit-1
Mid-morning Green Tea (1cup)
Lunch Brown rice pulao (Mint, Coriander, Lemon, Pea)-1 cup
Rajma curry (1cup)
Mint Jeera buttermilk-200ml
Evening Snacks Fruits (1bowl)

Dinner Big bowl of salad (without dressing)

Bajra khichdi (1 cup)
Mint Jeera buttermilk-200ml
Bedtime Triphala (1tab)
 DETOX DIET PLAN
DAY 9

TIMINGS MENU
Early morning Almonds (3)
Detox Tea
Breakfast Poha (1cup)
Tomato coriander chutney
Raita-1cup
Mid-morning Fruits (1bowl)

Lunch Big bowl of salad (without dressing)

Brown rice (1 cup)
Green leafy vegetable dal (with less oil)
Curry leaves ginger cumin seeds buttermilk-200ml
Evening Snacks Lime water with chia seeds (1tsp)
Boiled corn-20g
Dinner Veg soup (1bowl)
Sprouts sprinkled with roasted powdered flaxseeds (1tsp) and lime
Bedtime Triphala (1tab)

DAY 10

TIMINGS MENU
Early morning Cucumber mint lime water

Breakfast Bajra Upma (with vegetables, less oil)-1 ½ cup

Sprouts
Mid-morning Coriander ginger buttermilk-200ml + Almonds, walnuts-2pcs

Lunch Raita
Gluten free Atta/ Arrowroot/ Jowar/Bajra roti (2)
Vegetables (with less oil)
Evening Snacks Fruits (1bowl)
Dinner Big bowl of salad (without dressing)
Gluten free Atta roti / Jowar/ Bajra roti (1-2)
Vegetables (with less oil)
Bedtime Triphala (1tab)
 DETOX DIET PLAN
DIETARY GUIDELINES:

• Drink at least 8-10 glasses of water added with a squeeze of fresh lemon or lime throughout the day to
prevent dehydration
• Eat moderate amounts of fruit which keeps your colon and lymphatic system cleansed and moving
properly
• Start lunch and dinner with a large green salad since it is full of enzymes to help your body with the
digestion of your meals, instead of depleting your bodies owns supplies
• Eat apple, orange, watermelon, papaya, kala-jamun, guava, and all other citrus fruits.
• Avoid excess salt in food preparations. Avoid pickles, papads, salted nuts, salted fish, etc.
• Eat a small healthy snack like unsalted nuts every two to three hours to stabilize blood sugar and energy
levels
• Avoid eating sweets and synthetic sweeteners which depress your immune system hindering the cleansing
process
• Eat freshly prepared foods.
• Try using the marinara sauce which is a great tasty healthy substitute for ketch up, barbeque etc.
• If an additional juice is to be added, make sure that it is on the greener side.

RECIPES:

1. Apple Chia Protein Smoothie

Ingredients
• 2 large apples
• 1banana
½ cup curd
• 1 teaspoon of ground cinnamon
• Pinch of ground nutmeg
• Pinch of ground ginger
• Tiny pinch of ground cloves
• 1 teaspoon of crushed almonds
• 2 teaspoon of soaked chia seeds
• Ice cubes as needed
Directions
• Add all ingredients to a blender, puree until smooth. Add a few ice cubes and blend until it reaches your
desired consistency.
• Sprinkle the smoothie with crushed almonds and a pinch of cinnamon if desired.
Prep Time: 5mins

2. Detox Tea
Ingredients
• pinch of cumin seeds
• pinch of coriander seeds
• pinch of fennel seeds
• 2 small slices of ginger
• pinch of pepper
• 5 cloves
 DETOX DIET PLAN
• 5mint leaves
• 1 inch two strands of cinnamon
• 1 liter of water
• squeeze of lemon
Directions
• Simmer all the ingredients together for 10-15minutes in a saucepan. Strain before drinking
• Prep Time: 5mins

3. Jowar Break
Ingredients
• ½ cup whole jowar
• ¼ cup finely chopped capsicum
• ¼ cup finely chopped carrots
• 4-5 diced baby corn
• 5-6 pepper corns
• ¼ cup boiled green peas
• ¼ cup cooked moong dal
• 1tbsp mustard seeds
• 10 curry leaves
• 1tbsp ginger chopped
• Salt to taste
• Coriander leaves for garnish
• 1tbsp oil
Directions
• Soak the whole jowar overnight and boil it with 2 garlic cloves wrapped in a muslin cloth for flavor in the
same water for 15 minutes.
• Soak the moong dal for half an hour.
• Heat the oil in a pan, add mustard seeds, curry leaves, green chilies and ginger.
• When the seeds splutter, add moong dal, baby corn, carrots, capsicum and boiled green peas. Stir fry.
• Add the salt, pepper & cooked jowar. Saute it well.
• Garnish with coriander leaves.
• Prep Time: 20mins