Detox Meal Plan

In Meal Plans, Summer by Amanda Nicole Smith

Summer

Monday
  • Breakfast: Green smoothie made with kale, frozen mango, pineapple, young thai coconut meat and juice, lemon, cayenne, and stevia.
  • Snack: Sliced cucumber with hummus.
  • Lunch: Salad with mixed vegetables (such as bell peppers, cherry tomatoes, and cucumbers) dressed with lemon vinaigrette.
  • Snack: Apple slices with almond butter.
  • Dinner: Baked salmon with steamed broccoli, brown rice and homemade honey mustard sauce.
Tuesday
  • Breakfast: Whole plate of fresh summer fruit; Starting with melons by themselves and then moving on to berries and bananas.
  • Snack: Carrot sticks, olives, fermented pickles, and crackers.
  • Lunch: Lentil soup with a side of mixed green salad.
  • Snack: Yogurt with honey and a sprinkle of chia seeds.
  • Dinner: Grilled chicken breast with roasted sweet potatoes and vegan cheesy broccoli rice. Reserve rice for tomorrow’s lunch.
Wednesday
  • Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and sliced banana.
  • Snack: Handful of mixed nuts and dried fruits(such as almonds, walnuts, and cashews and raisins).
  • Lunch: Leftover brown rice stir-fry with tofu and mixed vegetables in a light soy sauce.
  • Snack: Sliced bell peppers with hummus.
  • Dinner: Chickpea chana masala.
Thursday
  • Breakfast: Avocado toast on whole-grain bread topped with sliced tomatoes, grated turmeric and a sprinkle of black pepper.
  • Snack: Edamame beans (steamed and lightly salted).
  • Lunch: Spinach and kale salad with grilled shrimp, cherry tomatoes, and balsamic vinaigrette.
  • Snack: A small handful of pumpkin seeds.
  • Dinner: Left-over chana masala with a side of mixed green salad.
Friday
  • Breakfast: Mixed Berry smoothie bowl topped with sliced fruits, shredded coconut, and a drizzle of honey.
  • Snack: Sliced mango with a squeeze of lime juice.
  • Lunch: Quinoa stuffed bell peppers with black beans, corn, and avocado.
  • Snack: Crackers and Miyoko’s cashew cheese.
  • Dinner: Grilled vegetable skewers (zucchini, bell peppers, onions, mushrooms) served with a side of farro.
Saturday
  • Breakfast: Vegan creamsicle smoothie
  • Snack: Celery sticks with almond butter.
  • Lunch: Chickpea salad with diced cucumber, cherry tomatoes, red onion, and lemon-tahini dressing.
  • Snack: A small handful of nuts and dried fruits.
  • Dinner: Baked tofu with steamed broccoli and rice.
Sunday
  • Breakfast: Scrambled eggs with sautéed spinach and cherry tomatoes.
  • Snack: A small bowl of mixed berries (strawberries, blueberries, and raspberries).
  • Lunch: Vegetable soup with a side of whole-grain bread. Freeze lunch portioned soup for next week.
  • Snack: A few pieces of dark chocolate (70% cocoa or higher).
  • Dinner: BBQ jackfruit sandwiches with slaw and baked French fries.

Shopping List & Budget

Produce

1 watermelon
2 mangos
2 avocados
4 quarts of berries
4 lemons
1 lime
2 oranges
1 young thai coconut
1 bunch of spinach
1 bunch of kale
1 broccoli
1 bunch of carrots
1 pint of cherry tomatoes
5 red sweet peppers
1 stalk of celery
1 zucchini
1 box of mushrooms
4lbs fresh jackfruit or 1 can

Weekly Produce Budget $100

Bulk Section

cashews
almonds
chia seeds
pumpkin seeds
chickpeas
graham masala spice
brown rice
farro

Weekly Bulk Section Budget $40

Treats

1 bar of chocolate
1 chicken
1 salmon
eggs

Weekly Treats Budget $30

Pre-Made

fermented pickles
olives
crackers
Miyoko’s cheese
yogurt
bread
fermented slaw from local business
almond butter
tofu

 Weekly Pre-made Budget$40


Total Daily Budget:$30.00

Total Weekly Budget: $210.00


Amanda Nicole Smith