7-Day Detox
Photo by: WholeFamilyFare
Doing a 7-Day Detox is a super way to de-gum your system, jumpstart your weight loss, clear your mind, get better rest, clear your pores, and feel excited about everyday chores. “Ooh, look at those scrubbing bubbles!” Can you imagine?
I’ve outlined a 7-Day Detox based on the one in SKINNY DISH!. Monday is usually a great day to start. Use the Comments section to ask questions and read about other Detoxers’ experiences as you cruise along. As a preview of the week to come, check out Jen is Green who blogged about her 7-day Detox experience, as well as Megha Shah Even’s recap.
NOTE: Pregnant and nursing women, children, and folks with chronic diseases can certainly consume a completely plant-based diet and include the foods indicated in a mild detox in their every day. But, they should only do frequent or regular detoxes with blessings from their doc. As with everyone detoxing, a daily multivitamin is recommended to ensure adequate intake of vitamin B12 and vitamin D. This detox is mild enough that simply adding a more substantial breakfast actually makes it a great long-term plant-based plan for most people.
One of the best ways to make the Detox transition much easier and friendly, is to follow the Detox Prep Guidelines. For 3 days leading up to the start of the Detox (Friday, Saturday, & Sunday in this case), do the following:
DETOX PREPARATION
• Phase out caffeine
• Limit portions of meat, dairy, eggs, gluten (wheat, barley, oats [unless they're gluten-free oats]), and alcohol to no more than 1 serving of each per day
• Completely ditch processed sugar and refined carbohydrates (use agave nectar & stevia to sweeten foods)
• Increase your intake of vegetables and filtered water
• Clean off your appliances (blender/juicer) & take them out for a test drive
DETOX GUIDELINES
• Start the day with a large glass of filtered water with lemon or cucumber slices (in the water, for an extra fresh taste). Add a dash of cayenne for an extra kick in the pants.
• Consume only liquids (green juices, non-dairy smoothies, herbal tea, filtered water) and raw fruits and veggies until noon every day.
• Drink tons of filtered water throughout the day, at least half your body weight in ounces (150 lbs: drink 75 oz. water). No sense in detoxing if the crud can’t ride the river out.
• Eat lots of raw fruits and veggies, preferably organic. The more the better. Allow some raw nuts and seeds (about ½ cup each day) and cooked whole grains (about 2 cups total) spread out throughout the afternoon, but avoid gluten (wheat, barley, and gluten-containing oats) completely.
• About 80% of your diet should be comprised of raw foods, and 20% can be cooked grains, beans, and vegetables.
• Include a daily multivitamin to ensure adequate vitamin B12 and vitamin D intake.
• Avoid all dairy products, meats, fish, sugar, gluten, alcohol, and caffeine.
• Add more green juices and raw foods as needed for energy. Larger servings of grains and nuts can also be added for more fuel if needed.
• Substitute different nuts, seeds, or legumes for allergenic foods.
• Expect a mild headache for the first couple days. But, if you feel extra crummy (beyond headachy), add larger servings of foods within the guidelines or stop the detox and begin again once you’ve done a few more days of Detox Preparation.
Excited? Gather up those reusable shopping bags, here’s the Shopping List for all 7 days, and the MENUS:
Detox Day 1
Detox Day 2
Detox Day 3
Detox Day 4
Detox Day 5
Detox Day 6
Detox Day 7
Now you’re ready! Good luck! 
Pingback: Skinny Dish! 7-Day Detox Starts Monday, January 9th! « Bitchin' Dietitian: Biting Off Just Enough to Chew
Pingback: SKINNY DISH! 7-Day Detox Starts Monday, January 9th! « Bitchin' Dietitian: Biting Off Just Enough to Chew
Any chance of a shopping list for tomorrow? You can’t even get in to the parking lot of my Trader Joe’s on weekends, let alone get shopping done! Would love to do the shopping on Friday…
I hear ya, Lisa! Shopping List coming shortly!
When are the recipes coming?
Hey Elisa, If you have a copy of SKINNY DISH, they’re in there. If not, I’ll be posting the menus tonight or this weekend. Happy Detoxing! XOXO Jen
Hey Jen, I have my copy of SKINNY DISH. I am starting on the Detox on Monday. Can I make my juice the night before? Thanks for your inspiration and strength! I am so glad that you are in our lives! XXOO Maddie
Awesome, Mad! I’m so excited for you! Juice will last in the fridge for 24 hours, but tastes best fresh. When you go to store it in the fridge, store it in a glass jar or container and fill it up to as close to the top as you can–that leaves less oxygen for breaking down the wonderful nutrients. Also, drink it in a martini glass
Keep me posted! XOXO Love, Jen
Jen – what are your comments on exercise while on the detox? i’m a runner and certainly don’t want to slow that down. thanks. – stephanie
Hey Stephanie,
Exercise is fine, but you be the judge of whether or not you need larger servings of the detox foods for more energy. It also depends on how different your current workout diet is compared to the detox diet plan. In most cases, the detox plus additional raw nuts and seeds, avocado, or whole grains will give you all the uumpf you need for a fantastic workout. Let me know if you have more Qs, and good luck! – Jen
Pingback: 7-Day Detox Complete Shopping List & Days 1-4 Menus Posted « Bitchin' Dietitian: Biting Off Just Enough to Chew
Do you have any recommended substitutions for people who can’t eat raw nuts?
Hey Kara! Great question. You can snack on raw seeds (sunflower seeds, pumpkin seeds) if those don’t pose a problem, or even roasted soybeans like these: http://www.iateapie.net/reviews/archives/2006/07/trader_joes_dry.php. Just a little something for a power kick mid-afternoon. Good luck! XOXO Jen
really interested in this but really fear the headaches due to no caffine. I have to small kids and I really enjoy that cup of joe in the am. what are your thoughts about allowing 1 cup in the am (with stevia and a non dairy creamer like coconut milk)? Thank you so much.
Hey Renee! I think the caffeine withdrawal is the biggest challenge for most people. If you can include green tea or black tea for your daily caffeine (which are more alkaline than coffee–coffee is quite acidic and slows down/hinders the detox process), you’d still be way ahead of the game. I have 3 small kids, and totally understand
But, if you really want the coffee and can stick to the stevia & coconut milk, that’s ok. You’ll still benefit from the healthy, raw foods. Good luck! XOXO Jen
thanks for getting back to me, jen. I REALLY love my coffee and some days can consume at least 3 (I know, I know) so I am going to go with the 1 cup. I think if I can keep up with the rest of the 7 day I am good to go! So excited!
My daughter is really wanting to try this with me. would this be safe for a 12 year-old?
Hey Kim! This detox is probably fine for a 12-yr-old b/c it’s really just a vegan plan which emphasizes raw foods. Since I imagine she doesn’t have time for a morning snack during school, perhaps a more substantial breakfast that falls w/in the guidelines–gluten-free oatmeal with nuts, apple chunks, cinnamon, soymilk, or gluten-free crackers with nut butter and fresh fruit. If she feels hungry, raw nuts and seeds and avocado are great nutrient-dense raw items that fit into any healthy plan. The AM fruit/ juice/ smoothie “fast” is the only thing that would be questionable for a growing kid, but the more substantial breakfast would fix that. Have fun!! XOXO Jen
Pingback: Day 6: Time to Start Thinking About Day 8 « Bitchin' Dietitian: Biting Off Just Enough to Chew
OMG Jen, I found you! Cannot believe you are the brains behind the Cooking with Trader Joe’s
It’s Krista from The Cancer Project back in the day. I love this detox plan; so well thought out. I haven’t done it…YET! I just returned from Bali, Indonesia, where I was working at a wellness retreat and planning detoxes similar to this with some juice-only cleanses for our guests. Cleansing now-a-days is a must. So happy to reconnect. I’ll be following 
Hey Krista!! So great to see your name and hear from you! My mild Detox is totally doable and even fun! I also love juice-only cleanses, but found that people can do a world of good when they go mostly raw & unprocessed for at least a week (and it sounds less scary than juice-only to most…). Great to be in touch!!
XOXOXO Jen
Those who have completed the detox – how did you feel like during and after the detox? Did you see any weight loss? energy gain? etc?
Anyone planning to start the detox end of Feb? I would love to try this one and would like to have a buddy to swap notes and support.
Hey Vini! Most people have experienced weight loss, a decrease in bloating, more energy, better skin, better sleep, and the disappearance of headaches. I’ll happily round up another 7-Day crew. Start on Monday, Feb 27th?
Jen
I am glad that the detox helped most people. It would be great if you can get a group together – but I am also talking to my friends to join with me
Thank you
I’m four days in and I feel great! The first day I felt really horrible (headache, exhausted, etc.) but I knew that was coming so I started on a day that I didn’t need to be highly productive.
I have lost a few pounds and DEFINITELY have more energy. Am thinking about going to 10 days just to really get a really good flush! It was tough the first couple days but once you get going you’ll feel so great.
My main recommendation is to have an emergency snack readily available (i.e. apple in your bag, baggie of baby carrots in the fridge ready to go, snack size baggie of almonds). When I get really hungry my mind starts to wander and I start thinking about unhealthy foods/non-detox foods. If I have a quick snack there that doesn’t take much thought, it kills the craving/hunger pretty quickly.
Good luck!
Fantastic tip, Amanda! Hope it continues to goes well
xoxo Jen
Is barley considered gluten free? I picked up a bag of white pearl barley and was wondering if I can use them during my detox
Barley, oats, and wheat flour have gluten. Rice, quinoa, corn, and gluten-free oats are more detox-friendly. But, save that barley for some wonderful post-detox soups. It’s loaded with fiber and B-vitamins!
XOXO Jen
I would love to start this the second go round. My issue is that in addition to nut allergies (almonds, walnuts – which I can easily circumnavigate given your suggestions) I also have fruit and vegetable allergies (severe enough to have an epi pen on stanby). Any alternatives to cucumbers, celery, carrots, bananas and pineapple?
Hey Sara! You may want to create your own Detox using the guidelines: Gluten-free, Dairy-free, Egg-free, Vegan, 60-80% Raw, with morning smoothies, juices, fruits, and then more solid meals high in veggies (half your plate) starting around 12:00 PM each day. Good choices for you are broccoli, spinach, kale, collards, cauliflower, mango, apples, pears, peppers, etc… Let me know if you need more help! XOXO Jen
hello, I’m new to this and really need help. I’m a very picky eater so alot of things that are good for me i don’t really like. so do u have any ideas for me? thanks for your help.
Hey Renee! Let’s start with what healthy foods you DO like, and go from there. What veggies, fruits, beans, whole grains, and nuts/seeds will you eat? Looking forward to getting you on a super healthy path! xoxo Jen
Thank you for sharing this – the shopping list alone is so helpful. A couple of questions: 1) can you freeze the cucumber slices to use them as ice cubes in your water? 2) Can I substitute mint for parsley in the morning smoothies? Thanks!
Hey Stacey! Great questions! I’ve never frozen cucumber slices, but I bet you could for the water–let me know when you try it. And yes, absolutely swap mint for parsley if you prefer. Parsley is extra high in antioxidants, but mint has it’s own benefits too
Good luck! xoxo Jen
We are 2 weeks away from the start of our detox. Caffeine (soda) withdrawal is my biggest concern. How do you survive the withdrawal symptoms without hurting someone (your spouse)? I’ve never tried tea. Any suggestions?
Hey Liz, I hear ya! My kids often get up at 5AM and caffeine is my lifeline! You can still include some caffeine and the detox will be quite effective. But, instead of soda, you might try unsweetened iced green tea (like this one found at Whole Foods: http://www.honesttea.com/tea/64oz/just_green_64/), or very mildly sweetened green tea (like this one, also found at Whole Foods: http://www.honesttea.com/tea/glass/community_green/). But, if you want to wean off caffeine and really go for it, I’d start now, decreasing your soda caffeine by 4 ounces every other day. Before the detox, you can replace those 4 ounces with caffeine-free soda, and then when the detox starts, you can get your bubbly satisfaction with seltzer water with orange, lime, or lemon wedges. Best of luck with the route you choose and keep me posted! XOXO Jen
Pingback: 7-Day Detox Starts January 7th! « Bitchin' Dietitian: Biting Off Just Enough to Chew
Pingback: The Biggest Detox Question: What About My Morning Coffee? « Bitchin' Dietitian: Biting Off Just Enough to Chew
I am so excited to get started! Went to Trader Joe’s this morning, and got almost everything I’ll need. Thanks Jen, for this awesome detox idea! Can’t wait to get started.:-)
Pingback: Detox Day 6: Thinking About Days 8, 9, & 10…. « Bitchin' Dietitian: Biting Off Just Enough to Chew
How many slices of cucumber in the water and do you eat them afterwards? I apparently am preparing to survive starvation- I want to eat every last bite I can. Also, how much cayenne in the water? A shake or two? Thanks!!! I start tomorrow. It will be a miracle if I can do it- I have never used an ounce of moderation in my life.
Hey Jaime! The cucumbers in the water are just meant to make it taste more refreshing. You can certainly eat them, but there’s A LOT of cucumber water during the week, so be warned that you may never eat another cucumber again. Just a dash or two of cayenne. You can totally do this and you’ll feel amazing afterward!! Keep me posted. xoxo Jen
I’m late on the bandwagon- its day 3 for me (Saturday start). I’m following the guidelines, but not the menu so far. I was curious since there are times rice crackers are suggested, could you have a trail mix of raw nuts and gluten free rice chex as a snack? Or are those not suggested as they are processed? I’ve also been cheating with one serving of green tea a day- its hard enough to see my husband make coffee everyday and the kids eat stuff I can’t! Do they cravings subside? I feel full after I eat, but not really satisfied. (Probably not helping that I keep going to preschool birthday parties that have cake and snack food!)
Hey Julie! Trail mix or rice chex are totally fine for snacks. And no prob on the green tea. Yes, the cravings will subside — the first few days are the hardest, but add more nuts, seeds, and avocado to meals for satisfaction. So proud of you! xoxo Jen
Is evening snacking totally off limits? I have been hungry around 9- maybe because I’m used to snacking. Tonight I’m cheating with half a frozen banana. I’ll try to be better tomorrow
Hey Julie! I usually have an evening snack with my tea… a few nuts, almond butter on a rice cake, or apple slices.
Jen
Sean has been on a detox of Joel furhman for three weeks and has lost 15 pounds and has one week to go
Sent from my iPad
Fantastic, Madeline! Hugs to you guys! xoxo Jen
I haven’t read through all of the comments, so I hope this hasn’t already been said. I am not too concerned, but I want to make sure I don’t faint while trying this. I am a sugar addict and I really need to drop those cravings, increase my veggie cravings, and while I’m at it I would love to lose a few pounds! I am a massage therapist doing 20-30 massages a week all the while working out for at least 30 minutes 4-5 days a week (mixes of strength training and cardio). I need to have energy and stamina so is this a detox that will leave me feeling weak? If so, are there things that I could do to make it so I don’t? Any advice would be helpful.
Thanks!
Hey Rachel! This detox has about 1500 calories each day. How you’ll feel during it depends greatly on how your diet is beforehand. Keep extra raw nuts, fruit, and other snacks that stay within the detox guidelines on hand for times when you’re feeling hungry. You can also eat larger portions of the meals if need be. Keep me posted and good luck! xoxo Jen
Hi Jen! Just came across your diet and it really looks great. I plan to start on Monday 2/25/13 and cant wait to see and feel the results. Thanks for the shopping list! It really simplifies the shopping experience. Unfortunately we do not have a Trader Joes in South Georgia
Awesome, James! You should be able to get everything at any old grocery store, but let me know if you need substitution suggestions on anything. Best of luck! xoxo Jen
Hi Jen
Is dried fruit okay to eat on the detox?
Dried fruit is ok only if you’re having a major sweets craving and might choose something else… Dried fruit is high in sugar, so best to avoid during the detox. Good luck! xoxo Jen
Thanks! Just started your detox today and it went well! Love your website!
Pingback: Raw Food 3-Day Recap | Bitchin' Dietitian: Biting Off Just Enough to Chew
Hi Jen,
I’m really excited to start this detox on Monday. I live in Belize which means that there are a lot of ingredients that are not available at our grocery stores. For example, we can’t get kale but we grow a lot of arugula. Is that ok to substitute? Also, we don’t grow berries in Belize and only the odd grocery store imports the frozen ones…what other fruits might I be able to substitute for snacks? We have lots of citrus, bananas, melons, papaya, mango, and pineapple, and we can get apples pretty easily. I’ve also not seen quinoa in the stores here. Can I just substitute with brown rice? Thanks for your help!
Hey Joanna! Apologies for the delay in replying — I was on travel. Yes, on all those substitutions. Totally fine! Let me know how you are doing! – XOXO Jen
Hi Jen! Starting my detox tomorrow! The meal plans for each day… Are those portions for two people, or one? I saw that you wrote on the shopping list page that it is the amount for two detoxers. – thanks! Alison
Hey Alison! A little late, but the meals are generally for 2+ people, which I’m sure you discovered by now! I generally cook every other day and eat the same thing for 2 days in a row (aside from the smoothies which I make fresh each day). Hope you enjoyed it! – Jen