Sugar Detox Meal Plan Day 1of 7 (With shopping list)

Yah! Day one! First things first, I want to stress that I am not a Dr. or a Dietician. I'm an RN and have done tons of research based on my symptoms. I'm sharing what has worked for me. This might not work for you. Doing this detox won't hurt anyone, but please do not go off your medications or make any drastic lifestyle changes without talking to your doctor first.

That being said, a sugar detox is never a bad idea. I'm doing this to try to kill off the bad bacteria that have seemingly taken over my gut. I have always had indigestion and used to think it was from high stomach acid, but I did some research, and from what I've learned, that's not the case. Even if you don't have indigestion there are many benefits do elimination diets, particularly cutting out sugar, processed foods, and alcohol. This allows the good bacteria in your gut to take control of the bad bacteria which is beneficial to every aspect of health. Read my post on low stomach acid and do some research of your own for more details. My low stomach acid post has more information and outlines what I'm going to be cutting out this week.

Day One Meals

Breakfast

Start the morning with 1/2 a mug of warm water with about 1/4 lemon juiced, a tsp-TBSP apple cider vinegar, and a little honey. This gets the juices flowing. Drink this slowly about 30 minutes before you eat.

Matcha latte

1 mug of almost boiling water, 1 TBSP matcha, as much nut milk as desired (Homemade if possible), 1 tsp coconut oil, cinnamon, vanilla, little bit of honey. Blend it all up in a personal blender.

Pimped up sunny side eggs

In olive or avocado oil lightly sautéed a little purple onion, garlic, mushrooms and asparagus (I used leftover asparagus that was already cooked so I added it in last).

When veggies are soft season them with a little pink sea salt, pepper and garlic powder, add a little more oil.

Gently add eggs.

When done cooking add a little more sea salt, pepper, garlic powder, and some goat cheese crumbles.

My secret to perfect sunny side up eggs is to carefully break the clear membrane that's around the yolk. I pinch it with my fingers right after I put the egg in the pan until the clear liquid runs out. Then I cover and remove from the heat. This steams the egg and cooks it without getting the bottom rubbery or crispy, which I can't stand!

Lunch

Big green salad with walnuts and goat cheese.

Add baby kale, arugula or spinach to a big bowl.

Chopped green onion, slaw mix, avocado, cucumber, steamed or roasted green beans.

Run kitchen scissors through to get everything mixed well. (This is a pro tip that makes a difference in the distribution of ingredients.)

Add juice if 1/2 lemon, olive oil, salt, lemon pepper, garlic powder and mix well.

Top with goat cheese crumbles, walnuts, and pumpkin seeds (optional- super seed blend and hemp seeds)

It's important to use leafy green lettuce. Iceberg or romaine lettuce have little to no nutritional value. Another thing is be careful about is your dressing. I don't use store bought dressing very often. You'd be amazed at the sugar and hidden toxins in them. Last tip- Make this salad BIG. You'll be amazed how a big salad with nuts will fill you up and make you feel great!

Dinner

Roasted chicken with red quinoa and lightly steamed broccolini.

Clicking here for the chicken recipe. This is a perfect first meal for this week because you'll be able to use the chicken for so many different meals. It's the ultimate meal prep item!

Save the chicken bones! I keep them in a ziplock bag in the fridge (or the freezer if it's going to be more than a few days). We will be making chicken broth and chicken soup on day 5!

To steam broccolini...

Place it in a pot with an inch or two of water. Cover pot and let the water come to a boil. Remove from heat and let sit covered for 5 minutes or until soft. Remove from hot pan and rinse with cold water to stop the cooking process.

The key is to not overcook steamed veggies. Not only do they taste gross overcooked, but you also lose much of the nutrients. You will see the color change from green to a rich bright green which is about when you want to stop cooking. Once you get to dull dark green, you've cook it too much.

Snacks

I really didn't feel that hungry today partly because I was distracted for a big part of the afternoon by the solar eclipse and also because the foods I'm eating are super filling. Snack like fruits, muffins, bars are "healthy," but they get burnt up quickly. The foods during this detox are full of healthy fats and protein and will keep you full longer!

I snacked on some nuts and sauerkraut (sounds gross to a lot of people but I actually like it and fermented food is great for digestion). I also drink plenty of water. Google search "Daily Water Intake Calculator" to figure out the appropriate amount for your body. Another great snack is hummus or guacamole with veggies.

Grocery List

Buy everything organic. I know this is a financial commitment but it's important. If you are buying organic non GMO products you're going to be getting the best quality and most nutrient filled food. Even though it is super hard for us to get true organic products in the United States (thanks a lot government and big business) buying organic not only sends a message that we want a change, it also give money to the people that are trying to fight for that change. Organic farmers and companies will benefit which will ultimately benefit us. My justification for spending a little extra money is I would rather spend the money now on food real food than later spending tons of money on medication and hospital bills. I really love Trader Joe's because they have organic products for less money than I would pay other places. I honestly rarely go in to Whole Foods. Another great option for people who don't have access to healthy grocers is Thrive Market. When in season always shop at your local markets and farmers markets for as much produce as possible. This strengthens you local farming community and you know where your food is coming from!

Meat

Whole organic pasture raised chicken

Organic wild caught salmon

Ground Turkey

Cooked frozen Shrimp

Produce

Asparagus

Arugula, baby kale, or spinach

Brocoli or broccolini

Avocados

Sweet potato

Okra

Cucumber

Green beans

Garlic

4 good size zucchini for zucchini boats plus extra for eggs if desired

White onion and purple onion

Sauerkraut

Green onions

Slaw mix- I bought the Kohlrabi kale mix from Trader Joe's this week.

Romaine lettuce

Lemons and limes

Grapefruit

Carrots

Celery

Sprouts- I'm not a huge fan of the taste but they are packed with nutrients so I eat them. (optional)

Olives- The good kind. Don't buy the little dinky ones with pimentos. (Optional)

Spices/herbs

Pink Sea Salt

Lemon pepper

Garlic powder

Cayenne pepper-if you can handle heat.

Turmeric

Paprika

Dill (fresh)

Rosemary (fresh)

Parsley (Fresh)

Other

Goat cheese- I buy goat cheese crumbles and goat cheese gouda.

Eggs

Quinoa- since there will be no grains in this detox I have white and red quinoa.

Olive oil

Balsamic vinegar

Your favorite nuts- raw or roasted with nothing added. No peanuts.

Muesli

Super seed blend (Optional)

Help seeds (Optional)

Cocoa nibs

Pumpkin seeds

Plantain chips

Hummus (Or make your own)

Kefir (The only cow dairy I'm allowing this week, but there is also coconut kefir if you want to go cow dairy free)

Matcha tea powder (Optional)

I think I got everything on here! If you run into something during the meal plan that you don't have because it wasn't on the list, I apologize and please let me know!

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