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The Meal Plan
Let’s get cooking!
But first, just a quick recap of your options for the 10-Day Detox. There are two recipe plans to choose from: the Core Plan and the Adventure Plan. Meals on the Core Plan are very simple yet healthy, and can be made by everyone—even cooking novices. Remember, if you can read, you can cook!
For those of you who have more time and want to experiment with some new flavors, the Adventure Plan takes the fun one step further.
You should feel free to mix and match between the two plans, as long as you pick all of your meals for any given day from that day’s Core and Adventure plans; don’t pick lunches and dinners from different days. The daily menus are carefully balanced to make sure you get the right dose of nutrients.
Lastly, you always have the option to prepare a basic protein and nonstarchy vegetable for lunch or dinner. I’ve given you everything you need to know to make these super-simple meals in the “Cooking the Basics” section here.
On here, you will find the 10-Day Detox Staples Shopping List, which includes the kitchen essentials that will enable you to make a variety of healthy meals, both during these ten days and after. I also encourage you to read through the 10-Day Meal Plan in advance and choose your meals, so you can shop ahead for the specific ingredients you will need for those recipes.
“WILL I BE HUNGRY?”
The answer to that is short and simple: NO! Remember, this program isn’t about deprivation. The meals are all designed to ensure that your blood sugar is balanced and your stomach, and taste buds, are more than satisfied.
Having said that, I realize that each of you will have different caloric requirements. A six-foot-tall person who starts the program at 300 pounds will need more food than someone five feet four inches and 150 pounds. The secret to making this meal plan work for you? Personalize it!
Use each recipe as a guide, but feel free to modify it with the whole foods listed in the guidelines below to meet your individual needs. Some of you will do just fine with the recipes as is, and some of you will need more food to achieve your daily goals of work, exercise, or normal metabolic function. I suggest starting the 10-Day Detox by following the recipes as written, and then after the first day or two, make any necessary adjustments. You’ll know you need to eat more if you:
Crave sweets between meals
Get light-headed or fatigued between meals
Can’t make it through your thirty-minute walks
Crave coffee to keep going or get started in the morning
Have difficulty concentrating
Feel moody, anxious, or short-tempered
Experience common signs of hunger between meals, such as belly growling or a vacant sensation in the abdominal and chest area
If you feel you need to eat more, follow these guidelines:
The recipes for the Breakfast Detox Shakes are designed for the average person. Only one problem: There is no such thing as an average person. I need a double portion because I have a good metabolism and am a very lean six feet three inches and 180 pounds. If you feel hungry, you can add extra nuts, coconut butter, or avocado to your shakes, or add a scoop of high-quality chia, hemp, or plant-based protein powder (unsweetened). You can also drink a bigger portion size. See how much you need to keep you satisfied until lunchtime.
Add an extra 1 to 2 ounces of protein per meal at lunch and/or dinner. Remember to choose high-quality sources, such as poultry, omega-3 eggs, fish, tofu, or tempeh. If possible, choose wild, grass-fed, or organic versions (and non-GMO for tofu and tempeh).
Eat as many nonstarchy vegetables as you want (see box on the previous page for the full list of options). Go crazy! Vegetables will keep you satiated longer and boost your detox process.
Don’t forget snacks! It’s easy to forget these smaller meals if you are not used to snacking. I encourage you to take time to plan ahead for your two snacks per day. Eating a small protein-based snack with healthy fats and fiber, like nuts or the spreads listed in the recipes, will help keep your blood sugar steady and your energy up.
Your goal is to eat until you are gently satisfied. Trust your body and its instincts, and pay attention to what it is telling you. You’ll know you ate more than your body needs if you feel stuffed. When in doubt, follow the Okinawan teaching of hara hachi bu, which advises us to eat until we are 80 percent full. Considering that Okinawans follow this closely and are among the longest-living people on the planet, that seems like sage advice.
YOUR DAILY MEALS
Each day, your meal plan consists of the following:
Breakfast
You can choose from any of the Breakfast Detox Shakes in the recipe section. I encourage you to try them all to find the ones you like best.
Lunch
In the Core Plan, you have two easy-to-prepare, super-healthy options you can make for lunch: soup, or Dr. Hyman’s Super Salad Bar.
My Super Salad Bar enables you to assemble lunch in minutes by having fresh, delicious salad ingredients already prepped in your refrigerator.
If you have access to a kitchen to reheat soups during the day, you can choose any of the five delicious soup recipes. These broth-based soups are comforting and filling, and are great for those of you who like to be creative with your vegetable intake. They provide loads of fat-busting nutrients and energy to restore your vitality. Be sure to make enough so you can enjoy soup several times throughout the week; stored in sealed glass containers, these soups can last three to four days in the refrigerator (or up to six months in the freezer).
Both the salad and soup options need a satisfying serving of protein to go along with them to maintain your energy and maximize detoxification. Be sure to add 4 to 6 ounces of protein of your choice (when possible, use sustainably raised, grass-fed, or organic): chicken, turkey, salmon, omega-3 eggs, tofu, or tempeh, either mixed in or on the side (for simple protein preparation instructions, take a look at the “Cooking the Basics” section here). You can mix your salad ingredients in advance, put the protein and the dressing in separate containers, and bring it all to work. Toss together right before you are ready to eat; otherwise, your salad will be soggy.
Dinner
As with lunch, each day you can choose from the Core Plan or Adventure Plan dinner. Or, if you prefer, you can make a simple protein and vegetable according to the instructions in the “Cooking the Basics” section.
Whichever dinner option you choose, remember you can always augment with as many nonstarchy vegetables as you like. The more vegetables, the better.
10-DAY DETOX STAPLES SHOPPING LIST
The following is a list of the basics you should have in your kitchen to enable you to make a wide variety of healthy meals for these ten days—and long after. Some of these ingredients may not necessarily appear in the detox recipes, but they are great to have on hand for quick meals you can make according to the “Cooking the Basics” guidelines here.
Extra virgin olive oil
Extra virgin coconut butter (often called coconut oil; at room temperature it is solid, but at warm temperatures it may be liquid)
Other healthy oils that you like (walnut, sesame, grape seed, flax, or avocado)
Nut butters (raw if possible; choose from almond, cashew, macadamia, or walnut)
Nuts: walnuts, almonds, pecans, macadamia
Seeds: hemp, chia, flax, pumpkin, sesame
Tahini (sesame seed paste—great for salad dressings and in sauces for vegetables)
Canned full fat coconut milk
Unsweetened hemp or almond milk
Canned or jarred Kalamata olives
Almond meal
Apple cider vinegar
Balsamic vinegar
Low-sodium, gluten-free tamari
Low-sodium broth (vegetable or chicken)
Dijon mustard
Sea salt
Black pepper (peppercorns that you can freshly grind)
Detoxifying and anti-inflammatory herbs and spices, including turmeric, cayenne pepper, thyme, rosemary, chili powder, cumin, sage, oregano, onion powder, cinnamon, coriander, cilantro, paprika, and parsley
COOKING THE BASICS
Below are a few basic cooking techniques that will allow you to make quick meals if you choose to replace any of the lunches or dinners from the 10-Day Detox.
Cooking Vegetables
Steam or sauté your vegetables and add some fresh or dried herbs or spices.
To steam:
In a large saucepan, bring 1 cup of water to a boil.
Place a steaming rack or basket over the water (you can get one at any grocery store for about $2).
Chop your veggies. Place them in the steaming rack, cover, and steam for 4 to 8 minutes, depending on the vegetable and your desired level of tenderness. They should still be crunchy and bright colored.
Add your favorite seasonings and drizzle with olive oil and a little salt to taste. You can cook almost any vegetable this way. It’s easy. It’s delicious. And it takes almost no time at all.
To sauté:
Chop your veggies.
In a sauté pan, heat 1 tablespoon of extra virgin olive oil over medium-high heat.
Add the veggies and sauté for 5 to 7 minutes, stirring occasionally, until they are cooked to your desired level of tenderness.
You can add onions, garlic, and/or mushrooms (shiitake are particularly tasty) to sautéed veggies to make them more flavorful. You might want to sauté these vegetables with a little salt first, then add the others.
Cooking Fish and Chicken
Fish and chicken are easy to prepare in delicious and healthy ways. Just grill, broil, or sauté your fish or boneless, skinless chicken, then season with extra virgin olive oil, lemon juice, rosemary, garlic, ginger, or cilantro (I like to experiment with spices). Here’s how:
To grill or broil:
Prepare the grill or preheat the broiler.
Sprinkle salt and any other seasoning you choose on your fish or chicken. You can coat it in 1 teaspoon of olive oil. Then place it on the grill or under the broiler.
Cook fish until it is tender and opaque throughout, 7 to 10 minutes, flipping it once halfway through the cooking time. Chicken will take longer, perhaps up to 15 minutes. Again, flip it halfway. You’ll know it’s done if it’s firm to the touch and white throughout when you slice it. You can use a meat thermometer to be sure, but after a while it will be second nature.
To sauté:
Sprinkle salt and any other seasoning you choose on your fish or chicken.
In a skillet or sauté pan, heat 1 to 2 tablespoons of extra virgin olive oil over medium-high heat. Add the fish or chicken to the pan.
Turn fish just once while cooking, but turn chicken often to avoid browning it too much on one side. Follow the same cooking times as for broiling and grilling.
You can sauté onions, garlic, mushrooms, or other vegetables with your fish or chicken to make it especially tasty.
Once it is cooked, season fish or chicken with additional salt, freshly ground black pepper, up to 1 tablespoon of olive oil, and lemon juice if you choose.
Tofu or Tempeh
Follow the guidelines for fish and chicken, or simply add cubed tofu or tempeh to your vegetables before steaming or sautéing.
Spice Up Your Food
Remember to add herbs and spices to your cooking. Add fresh rosemary, chopped fresh cilantro, or fresh crushed garlic or fresh sliced ginger to your vegetables. Using either dried or fresh herbs adds flavor and incredible detoxification benefits. Place slices of ginger in the water while you’re cooking rice (once you have transitioned off the 10-Day Detox), or add 1 to 2 teaspoons of turmeric for delicious yellow, Indian-style rice. These are powerful anti-inflammatories, and they give the rice a wonderful aroma and flavor. Try different cooking styles to add natural flavor as well. For example, roasting hearty vegetables such as Brussels sprouts or onions brings out their natural sweetness. There is a plethora of ways to eat your veggies—just keep trying new flavors, new prep styles, and different vegetables until you find what you like best. And remember, you can’t overeat these foods, so eat all the broccoli and lettuce you want!
THE 10-DAY DETOX MEAL PLAN
Here is a recap of your 10-Day Detox Meal Plan:
Day 1
Breakfast: Detox Shake of your choice (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Choice of soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Kale and Red Cabbage Slaw with Turkey Meatballs (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 2
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Bok Choy Salad with Tofu or Raw Almonds (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 3
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Walnut Pâté with Fresh Tomato Salsa (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 4
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Cod Cakes over Mixed Greens (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 5
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Vegetable Rolls with Shredded Chicken and Nut Cream (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 6
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Chopped Vegetable Salad with Salmon (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 7
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Cucumber Salad with Sunflower Mock Tuna (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 8
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Arugula, Avocado, and Grilled Snapper (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 9
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Lunch:
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Spiced Turkey Wrap with Watercress and Avocado (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner:
Day 10
Breakfast: Detox Shake (here)
Midmorning Snack: 10 to 12 nuts (almonds, walnuts, pecans, macadamia nuts)
Core Plan: Soup with protein (here) or Dr. Hyman’s Super Salad Bar with protein (here)
Adventure Plan: Watercress and Arugula Salad with Poached Eggs (here)
Midafternoon Snack: Dip or spread of your choice (here) with fresh vegetables
Dinner: