04.Detox eating plan
We spoke with accredited practising dietitian and owner of Health Kick Nutrition, Melanie McGrice, to bring you a detailed healthy eating plan. We think this is the best way to give your body a 'detox'.
Daily meal plan
Breakfast
- 1 serving of grains
- 1 serving of fruit
- 1 serving of milk, yoghurt, cheese
Morning tea
- 1 serving of milk, yoghurt, cheese
Lunch
-
1 serving of meat, fish poultry, eggs, nuts, legumes
- 1 serving of grains
- 2 servings of vegetables, legumes
Afternoon Tea
-
1 serving of grains
1 serving of fruit
Dinner
- 2 serving of meat, fish, poultry, eggs, nuts, legumes
- 1 serving of grains
- 3 servings of vegetables, legumes
Supper
- 1 serving of milk, yoghurt, cheese
Additions
- 1 tsp margarine/oil
- 2L+ of water or sparkling mineral water per day
- If hungry you may increase your intake of low starch vegetables
- You may move the timing of the snacks to suit your hunger (for example have the serving of fruit after dinner instead of in the afternoon)
What's a serving?
Grains & cereals 2 x 30g slices bread; 1 medium bread roll; 1 cup cooked rice/pasta/noodles (40g raw); 1 cup cooked porridge (40g raw); 1 cup breakfast cereal flakes (40g raw); ½ cup natural muesli; 1 medium potato or 1 cob corn
Vegetables & legumes ½ cup cooked vegetables/legumes; 1 cup salad vegetables
Fruit 1 medium piece of fruit eg. apple, banana, orange; 2 small pieces eg. apricots, kiwifruit; 1 cup canned fruit; ½ cup juice; 4 dried apricots; 1 ½ tbsp sultanas
Dairy 1 cup (250ml) milk; ½ cup evaporated milk; 2 slices (40g) cheese; ¾ cup (200g) yoghurt; 1 cup (250ml) custard
Meat, fish, poultry, eggs, nuts, legumes 65-100g cooked meat, chicken or fish; ½ cup lean mince; 2 small chops; 2 slices roast meat; ½ cup cooked legumes; 1 small fish fillet; 3 fish fingers; a small can tuna/salmon; 4 prawns; 2 small eggs; 1/3 cup nuts; ¼ cup seeds