10 day Sugar Detox Meal Plan


10 day Sugar Detox Meal Plan

October 16, 2016 Jennifer 2 Comments

Use this meal plan as a guide. Remember to eat until you are satisfied. Do not restrict yourself and feel deprived! Once your blood sugar is stable, your body will tell you when to eat and you’ll be less hungry. 

10 Day Meal Plan

DAY ONE

Breakfast:

Almond Porridge (1 serving)

1 cup almond meal (or grind up a cup of fresh almonds in a food processor)

2 tsp cinnamon

Pinch of nutmeg

Cream from one can of full fat coconut milk (the stuff you skim off the top of the can after it’s settled in the fridge)

In a saucepan, heat the coconut cream you skimmed from the can on low heat until it melts. Add the almond meal, or ground almonds. Mix until combined thoroughly. Stir and cook on medium heat for about 5 minutes. Once it thickens up a bit, remove from heat, add cinnamon and nutmeg. Stir and enjoy.

Lunch:

Baby Kale and Artichoke Heart Salad (1 Serving)

¼ cup diced red onion

8 oz baby kale leaves (if you are not a kale fan, use baby spinach), chopped

1 cup quartered artichoke hearts – if in brine, drain & rinse before using

2 tbsp of lemon juice

A couple sprigs of fresh cilantro, chopped

2 sprigs-worth of fresh mint leaves, chopped (optional)

Extra virgin olive oil to taste.

Season with freshly ground black pepper and a pinch of Himalayan sea salt

Chop the baby kale leaves (or spinach), red onion, cilantro and mint leaves. Add to the bowl. Drain the artichoke hearts of any brine or oil, rinsing if necessary, then slice into strips and add to the bowl with the lemon juice, and as much extra virgin olive oil as you like. Toss to combine and serve.

Dinner:

Grilled steak, with a roasted or steamed veggie of your choice. You can put a tbsp of  butter or ghee on your veggies. Season steak with fresh minced garlic, ground black pepper, and Himalayan sea salt.

Snack:

A handful or raw or roasted pumpkin seeds

Apple with almond butter

 

DAY TWO

Breakfast:

Smoked Salmon and Pancetta with Steamed Broccoli

4 ounces smoked salmon

2 ounces pancetta

In a skillet over medium to medium-low heat, cook pancetta 3-5 minutes or until crispy and fat has rendered. Remove pancetta from pan and serve next to cold or room temperature smoked salmon.

Lunch:

Creamy Asparagus Soup (2 Servings; you may want to prepare this the evening before)

Soup:

1 tbsp olive oil

1 small leek, chopped

1 small shallot, chopped

1 bunch fresh asparagus, chopped

3 cups chicken or vegetable stock

1 teaspoon sea salt

¼ tsp dried thyme

Freshly ground black pepper

Handful fresh parsley

Cashew-Dill Cream (optional):

½ cup raw cashews (soaked for 2 to 3 hours)

¼ cup water

2 tablespoons freshly squeezed lemon juice

2 tablespoons olive oil

1 small garlic clove, peeled

½ teaspoon sea salt

Small handful fresh dill

Heat oil in 5 quart pot over medium heat. Add the leeks and shallots; sauté for a few minutes. Then add the asparagus, stock, salt, thyme, and pepper; cover and simmer for about 15 minutes. Turn off heat and add the parsley. Use a stainless steel immersion blender to puree the soup in the pot, or transfer to a blender and puree in batches. Taste and adjust salt and seasonings if desired. Add more water or stock for a thinner soup. To make the cashew cream, drain the cashews then place them into a high-powered blender along with the water, lemon juice, olive oil, garlic, and salt. Blend until smooth and creamy. Add the fresh dill and blend again to incorporate. Serve soup with dollops of the cashew cream in each bowl.

Dinner:

Balance Bowl (Makes 2 bowls; eat one tonight and save the other for dinner tomorrow night)

2 chicken thighs or breasts

2 cups chopped butternut squash

3 tbsp olive oil

2 cups of mixed greens

1 tbsp lemon juice

1 tbsp apple cider vinegar

3 tbsp water

Sea salt

Freshly ground black pepper

Garlic powder

Preheat oven to 425 degrees. Place butternut squash on a baking sheet. Toss with 2 tsp of olive oil, a pinch of salt, pepper, and garlic powder. Roast squash in the oven for 25 minutes, tossing it halfway through. Take your chicken and sprinkle both sides with salt, pepper, and garlic powder. Place a large sauté pan over medium heat. Add a tbsp. of olive oil and let the pan heat up for 30 seconds. Then add the chicken and cook it for 3-5 minutes on each side, or until meat is thoroughly cooked. When chicken is done cooking set it aside. In a small bowl combine lemon juice, apple cider vinegar, water, a pinch of salt, pepper, and garlic powder. Toss a couple of the finished product with the salad greens until evenly coated. To assemble the bowl, add lettuce and top with butternut squash (once the squash has cooled), chop the chicken once it is cool and add it to the greens. Enjoy!

Snack:

An avocado sliced, with some lemon juice and salt or hot sauce

 

 DAY THREE

Breakfast:

Breakfast Burrito (1 Serving)

Sliced ham of your choice (4 slices)

2 eggs

½ cup chopped veggies (spinach, black olives, bell pepper, and tomato)

Optional: fresh pico de gallo (buy a brand that is without added sugar)

Sauté the veggies and eggs in a small frying pan with olive oil, over medium-heat, 3-5 minutes. Lay ham flat and spoon cooked mixture onto the ham. Roll the ham with the mixture in it into a little burrito. Serve and enjoy.

Lunch:

Creamy Asparagus Soup (LEFTOVERS)

Dinner:

Balance Bowl (LEFTOVER BOWL)

Snack:

An apple sliced with 2-3 tbsp of almond butter for dipping vocado or olives

Avocado

Olives

 

DAY FOUR:

Breakfast:

Good Morning Chia Pudding (Needs to chill overnight, preferably)

1 cup unsweetened almond milk, or full fat coconut milk

1/3 cup white or black chia seeds

1 tsp vanilla extract

Top with chopped seasonal fruit (optional)

In a large bowl, whisk together the almond milk, chia seeds, and vanilla. Let it sit for 5-10 minutes. Whisk again. Cover and place in the fridge overnight, stirring occasionally. Remove from fridge in the morning, stir. Add blueberries if you want. Enjoy!

Lunch:

Fresh Vegetable Salad (1 Serving)

With a hard boiled egg or roasted turkey slices

¼ cup of chopped carrots

¼ cup of green bell pepper, diced

1 vine ripe tomato, chopped or diced

½ a cucumber, sliced and diced

¼ cup of jicama, cubed

Oil & Red Wine Vinegar to taste

Himalayan sea salt and freshly ground black pepper, to taste

Dinner:

Greek Meatballs with Avocado Tzatziki sauce (2 Servings) with Steamed or Roasted Veggies

1 lb. ground lamb (or ground beef or turkey)

½ medium red onion, finely diced (about ½ cup)

2 cloves garlic, minced

Zest of ½ a lemon

1 tbsp fresh oregano, chopped or 1 tsp dried oregano

1 tsp ground coriander

½ teaspoon ground cumin

Himalayan sea salt and freshly ground black pepper, to taste

Avocado Tzatziki:

1 avocado

1 small/medium cucumber or ½ large cucumber, cut in half and seeds scraped out with a spoon

2 cloves garlic

1 tablespoon red onion, diced

Juice of 1 lemon

1 tablespoon fresh dill (or mint, depending on your preference)

Preheat oven to 350 degrees. Combine all the meatball ingredients together and form into approximately 1-1/2 to 2 inch balls. Place on a raised edge baking pan and bake for 25 minutes. Remove from the oven, and allow them to cook for a few minutes. While your meatballs are cooking in the oven, combine all avocado tzatziki sauce ingredients together in a food processor, or blender. Blend until smooth and creamy. Serve meatballs with dairy free avocado tzatziki sauce and enjoy!

Snack:

 A hard-boiled egg

Handful of raw or roasted pumpkin seeds

Olives and artichoke hearts

 

DAY FIVE

Breakfast:

Celery & Beet Juice (1 Serving)

4-5 celery sticks, chopped

1 small beet, cubed

1 cup spinach, chopped

1 bunch of cilantro, chopped

Put all the cut vegetables into a juicer and process everything until properly blended. Stir and/or process another couple of seconds. Pour the juice into a tall serving glass. Enjoy!

Lunch:

Easy Lunch Salad (1 Serving)

8 oz. mixed greens

1 cup chopped veggies of your choice

1 pear, sliced

Sprinkle walnuts on top

3 tbsp dressing of your choice (make sure there is no added sugar, or artificial sweeteners in it)

Dinner:

Greek Meatballs with Avocado Tzatziki (Leftovers)

Snack:

A small handful of olives mixed with 4 chopped pickles of your choice (just make sure there is no added sugar in the brand you buy; or try making your own pickles).

 

DAY SIX

Breakfast:

Almond Porridge (1 serving)

1 cup almond meal (or grind up a cup of fresh almonds in a food processor)

2 tsp cinnamon

Pinch of nutmeg

Cream from one can of full fat coconut milk (the stuff you skim off the top of the can after its settled in the fridge)

In a saucepan, heat the coconut cream you skimmed from the can on low heat until it melts. Add the almond meal, or ground almonds. Mix until combined thoroughly. Stir and cook on medium heat for about 5 minutes. Once it thickens up a bit, remove from heat, add cinnamon and nutmeg. Stir and enjoy.

Lunch:

Easy Chicken Salad (1 Serving)

1 cup shredded chicken breast

1/3 cup of mayo (I recommend avocado oil based mayo)

¼ small red onion, diced

Slivered almonds (optional)

Mix all the ingredients together. Chill in the fridge for at least an hour before serving (so you probably need to put it together the night before if you are taking it to work.) Eat with some lettuce wraps if you would like.

Dinner:

Lemon Dill Salmon or Halibut (1 Serving)

1 wild salmon or halibut file

1 sm zucchini

2 tsp olive oil

2 tbsp lemon juice

1 tbsp chopped fresh dill

1 lemon slices

1 cedar planks

Old Bay Spice to season (optional)

Preheat oven to 350 degrees. Trim the ends of the zucchini and cut them in half, length-wise. Next cut them into 1/2 inch thick half-moons. Place the slices of zucchini in the middle of the cedar plank. Put the fillet on top, and add olive oil, salt and pepper. Top with the dill, and lemon slices. Place the prepared plank on a baking sheet in the oven and bake for 15-20 minutes, or until the salmon is cooked to your preference. Can also be grilled instead of baked if you prefer. Enjoy!

Snack:

A handful of raw or roasted pumpkin seeds.

 

DAY SEVEN

Breakfast:

Breakfast Burrito (1 Serving)

Sliced ham of your choice (4 slices)

2 eggs

½ cup chopped veggies (spinach, black olives, bell pepper, and tomato)

Optional: fresh pico de gallo (buy a brand that is without added sugar)

Sauté the veggies and eggs in a small frying pan with olive oil, over medium-heat, 3-5 minutes. Lay ham flat and spoon cooked mixture onto the ham. Roll the ham with the mixture in it into a little burrito. Serve and enjoy.

Lunch:

Chicken and Zucchini Poppers (1 Serving; Can be prepared the evening before if needed)

½ lb. ground chicken or turkey

1 cup grated zucchini (leave peel on)

1 green onion, sliced

1 tbsp fresh cilantro, minced

1 clove garlic

½ tsp Himalayan sea salt

¼ tsp of freshly ground black pepper

¼ tsp cumin

2 tbsp olive oil, for cooking

Toss chicken with zucchini, green onion, cilantro, garlic, salt, pepper, and cumin. Mixture will be quite wet. Add olive oil to a pan over medium heat. Put a heaping spoonful of the mixture into the pan. Cook for about 5-6 minutes a side. Flip and cook an additional 4-5 minutes, or until golden brown and the center is thoroughly cooked. Optional: Serve with guacamole.

Dinner:

Roasted Cabbage with Sesame Nut Sauce

1 head of green cabbage

2 tbsp olive oil

Pinch of sea salt

Ground black pepper

Garlic powder

¼ cup of raw coconut butter, or ghee

¼ cup of water

Juice of ½ a lemon

2 tsp sesame oil

¼ cup fresh cilantro, chopped

¼ cup fresh basil, chopped

¼ cup pistachio meats

Lime

Preheat oven to 425 degrees. Cover a baking sheet with aluminum foil, or parchment paper and set it aside. Chop cabbage into wedges. Remove as much of the core as you can. Place the wedges onto the lined baking sheet and drizzle with olive oil. Season wedges with sea salt, black pepper, and garlic powder. Roast the cabbage for 12 minutes. Remove the pan from the oven, flip each piece of cabbage and then put it back in the oven for an additional 8 minutes. While your cabbage is roasting, make your sauce. In a small pot on medium heat, add your coconut butter, water, lemon juice, and sesame oil. Stir constantly as it heats up. Once it gets hot all of the ingredients will come together and it will turn into a creamy sauce. If the sauce gets too thick, add a little water a tbsp. at a time until you get the consistency you want. Remove the cabbage from the oven when finished and drizzle it with the sauce. Top with pistachio nut meats and lime wedges.

Snack:

An apple sliced with 2-3 tbsp of almond butter for dipping.

 

DAY EIGHT

Breakfast:

Celery & Beet Juice (1 Serving)

4-5 celery sticks, chopped

1 small beet, cubed

1 cup spinach, chopped

1 bunch of cilantro, chopped

Put all the cut vegetables into a juicer and process everything until properly blended. Stir and/or process another couple of seconds. Pour the juice into a tall serving glass. Enjoy!

Lunch:

Avocado BLT Egg Salad (1 Serving)

1 avocado

1 hard-boiled egg

1/3 cup grape tomatoes, cut in halves

2 strips bacon, cooked until crispy

1/4 cup scallions, chopped

1 teaspoon garlic powder

1/4 teaspoon Himalayan sea salt

Make your hard-boiled egg. Once done, peel, set aside in the refrigerator and let cool. While it’s cooking through, make bacon using your desired method and cook until crispy. In a medium bowl combine egg, avocado, garlic and salt; smash with a fork until combined. Add in bacon pieces, tomatoes and scallions. Mix well. Taste and add additional salt and ground garlic as desired. Serve over fresh spinach or lettuce, or in lettuce wraps!

Dinner:

Roasted Pork Chops & Butternut Squash (1 Serving; Steamed Spinach with Garlic and a tsp of Raw Coconut Butter goes very well with this dish)

1 butternut squash, peeled, seeded, and cut into 1 1/2 inch pieces

2 bone-in pork chops (only one pork chop if you buy it thick)

Olive oil

Heat oven to 400 degrees. On a baking sheet, toss the squash with 4 tbsp of olive oil, 1/2 tsp of sea salt, and 1/4 tsp of fresh ground black pepper. Roast, tossing once, until tender, 30 to 35 minutes. When the squash has cooked for 20 minutes, heat 3 tbsp of the remaining oil in a large skillet over high heat and add pork chops. Cook pork chops until browned, 3 to 5 minutes per side. Season pork chops to taste with sea salt and freshly ground black pepper.

Snack:

A small handful of olives mixed with 4 chopped pickles of your choice (just make sure there is no added sugar in the brand you buy; or try making your own pickles).

You can also snack on a pear today

 

DAY NINE

Breakfast:

Good Morning Chia Pudding (Needs to chill overnight, preferably)

1 cup unsweetened almond milk, or full fat coconut milk

1/3 cup white or black chia seeds

1 tsp vanilla extract

Top with chopped seasonal fruit (optional)

In a large bowl, whisk together the almond milk, chia seeds, and vanilla. Let it sit for 5-10 minutes. Whisk again. Cover and place in the fridge overnight, stirring occasionally. Remove from fridge in the morning, stir. Add blueberries if you want. Enjoy!

Lunch:

Spaghetti Squash Pad Thai (2 Servings)

2 medium-sized spaghetti squash

2 cloves garlic, crushed

1/2 red onion, chopped

1/2 cup mushrooms, chopped

1/2 cup carrots, chopped

1/2 cup sprouts

1/2 cup scallions, chopped

2 chicken breasts, cooked and shredded

2-3 eggs

Preheat oven to 350 degrees. Roast spaghetti squash and set aside. In a bowl mix together sauce ingredients and set aside. In a large pan, sauté 1 tbsp extra-virgin olive oil with 2 garlic cloves crushed, half of a red onion chopped, chopped mushrooms, carrots, sprouts, and scallions (and any other veggies you like). Once cooked down, add chicken and cook for 5-8 minutes, or until it’s fully cooked. Add in spaghetti squash and sauce mixture, mix well to combine. Make a space in the center of your pan and add in 2 (or 3) eggs. Let cook and mix well throughout the mixture. Taste and adjust spices to desired liking. Top with extra scallions and finely chopped almonds on top.

Dinner:

Beef and Brussel Sprouts (1 Serving)

1 cup of Brussel sprouts (Coated with olive oil, sea salt, and black pepper; roasted at 400 degrees for 20 minutes)

5 oz. of beef sirloin, cut into bite sized cubes (lightly pan-fried with some olive oil until cooked)

Snack:

An avocado sliced, with some lemon juice.

DAY TEN

Breakfast:

Sausage Patties (2 Servings; eat half today and half for breakfast tomorrow)

½ lb ground pork

1 tsp Himalayan sea salt

¼ tsp white pepper

½ tsp garlic powder

1/3 tsp cayenne pepper

Optional: Sprinkle red pepper flakes to add more spice to the patties

Olive oil

Thoroughly mix all the ingredients together. Then form the mixture into patties. Brown patties in a skillet with a little oil or ghee over medium heat. Serve with a side of fruit, or one slice of toast with 1 tsp of butter.

Lunch:

Spaghetti Squash Pad Thai (Leftovers)

Dinner:

Vegetables in a Creamy Pesto Sauce (1 Serving)

1 large zucchini, sliced

1 carrot, thinly sliced

4 mushrooms, sliced

1 yellow squash, sliced and halved

1 cup of fresh spinach

4 oz. of fresh pesto (if buying it pre-made buy a brand that is dairy free)

Juice of 1 lemon

Himalayan sea Salt

Freshly ground black pepper

Use steamer or large quart pan to steam or boil carrots, mushrooms, squash, and zucchini, usually 5-7 minutes. Do not overcook, because you do not want the vegetables to become mushy once you add them to the sauce. Once vegetables are cooked transfer them to a bowl where you can mix in the pesto, spinach, lemon juice, salt and pepper. Stir until well mixed. Enjoy!

Snack:

A handful or raw or roasted pumpkin seeds

Pear

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2 thoughts on “10 day Sugar Detox Meal Plan”

  1. Skye says:

    Can’t wait to try these recipes! Thanks for all your hard work Jen! Quick question, lunch on day 9, the squash pad thai, I think I’m missing the recipe for the sauce? Thanks!

    1. healthy@2016hub says:

      Hi Skye! I don’t have any sauce on there but check out this great almond dipping sauce from Meghan Telpner http://www.meghantelpner.com/blog/wrap-and-roll-to-go/

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