Your 3 Day Detox: No Supplements Required
Easter may be over, but the after effects of more food, wine, and sugar can hang around for longer. If you’re riding the wave of a serious sugar come down, you're probably not alone. Sudden changes in our dietary patterns can leave us feeling sluggish, bloated, and off balance, especially if those changes involve a lot of sugar; cue energy fluctuations, mood swings, brain fog, and even more cravings.
But here’s the good news: it only takes a couple of days to reset, and now is the perfect time. A gentle sugar detox can help reduce the aftereffects of excess sugar, stabilise blood sugar, support the gut and restore energy - your body will thank you for it!
This little detox is short and sweet; it’s free from added sugar, but is also grain free, dairy free and packed with fibre. We’ve reduced calories for the 3 days (c. 1200-1400kcal) to help balance the holidays, but calories matter less than the quality, composition and timing of your meals. In other words, if you need more, eat more.
THE NON-NEGOITABLES
- Aim to have 12-14 hours between dinner and breakfast
- Focus on high protein, high fibre (vegetables) and good quality fats for each meal
- Avoid added sugar
- This plan is grain free, so if you are looking for something more ‘carby’ - go for buckwheat, quinoa, sweet potato, squash or pumpkin
- Avoid habitual snacking
- Try to leave a 4-hour gap between each meal
- Move your body every day for at least 30 minutes, with lots of walking on top of this
- Make lunch a nourishing soup
- Include only vegetables, fruit, nuts, seeds, beans, lentils, chicken, turkey, any fish, tofu, and natural condiments like olive oil, vinegar, tamari etc.
THE NICE-TO-HAVES
- Choose one daily practice for relaxation and emotional wellbeing, like breathwork, journalling, or meditation. Do this for 10 minutes per day.
- Give yourself a break from screens in the evening to mentally wind down; try 8pm as a cut-off time.
- Add G.I. Fix, a blend of prebiotics, live bacteria, and nourishing herbs, for gut support; 2 in the evening.
- Aim for 3-4 cups of herbal tea of choice, we love green, nettle, or any detox blend to help support your cleanse.
- Choose 1 practice to support the lymphatic system; we love skin brushing and legs up the wall pose after a long day.
- Start your day with a contrast shower, ending on a cold cycle.
DAY 1
UPON RISING
Juice of ½ lemon & a pinch of cayenne in 500mls water.
BREAKFAST
Chilli Fried Eggs or Tofu + Rocket
Serves 2
Ingredients:
- Extra virgin olive oil, about 2 tbsp divided
- 1 chilli, roughly chopped
- 4 eggs or 1 block extra firm tofu
- 1/4 tsp salt
- 1/2 tsp cracked black pepper
- 1 avocado, sliced
- 2 handfuls each rocket and cherry tomatoes
- 1 tsp chilli flakes, (optional)
- If using tofu, add 1 tbsp nutritional yeast + ¼ tsp ground cumin
- 1 pink grapefruit, halved
Method:
1. In a large frying pan, heat the oil and chilli on a medium heat until fragrant. Don’t let the oil become too hot.
2. Crack the eggs in and fry until cooked, using a spoon to gently baste the chilli oil over the egg yolks to cook them or flip for an over easy finish. This should take about 2-3 minutes. If using tofu, crumble the tofu into your pan and season with nutritional yeast, cumin, salt and pepper. Stir until hot and spices are cooked through, about 3 minutes.
3. Plate your eggs, rocket, tomato and avocado. Finish with some extra chili flakes. Enjoy with a side of pink grapefruit.
LUNCH
Day 1 | Day 2 | Day 3
Puréed Lentil Soup
Serves 2
Ingredients:
- 1 tbsp coconut oil
- 1 shallot, roughly chopped
- 2 cloves garlic, roughly chopped
- 1 stick celery, roughly chopped
- 1 red pepper, deseeded & roughly chopped
- 2 tomatoes, roughly chopped
- 1 tbsp tomato puree
- 1 tbsp dried oregano
- 100g red lentils
- 800ml (4 cups) vegetable stock
- 2 bay leaves
- 1/2 tsp salt
- 1 tsp black pepper
- Juice of 1 lemon
- Small handful mixed herbs - parsley / basil / chives / roughly chopped
- Drizzle chilli oil / to serve (or 1 chilli / roughly chopped with some good quality olive oil)
Method:
1. In a medium saucepan on a medium heat, add the coconut oil. Once hot add the shallot, garlic and celery and fry for 2 minutes until soft.
2. In no particular order add the red pepper, tomatoes, tomato puree, oregano, lentils, stock and bay leaves. Season with salt and pepper. Give everything a good stir then bring to the boil before reducing to a simmer and cook for about2 0 minutes until the lentils are cooked. Add some water if you think it needs it.
3. Remove the bay leaves from the soup, add the lemon juice and use a stick blender to puree the soup until smooth.
* if you prefer to cook once, add another ½ -1x quantity to create a larger batch and freeze leftovers.
DINNER
Roast Chilli Tofu, Squash, + Broccoli with Sun-dried Tomatoes + Avocado Tahini Dressing
Serves 2
Ingredients:
- 2 shallots, halved
- 1 leek, roughly chopped
- 1 bulb of garlic, sliced in half across the waist
- 1 small butternut squash, peeled and chopped roughly into 1-inch pieces
- 2 red chillis, sliced in half lengthways
- 2 tbsp olive oil
- 1 tbsp dried oregano, herbs de Provence
- 1 tsp chili flakes
- 1 tsp paprika
- 1/4 tsp cayenne pepper
- 1 tsp sea salt
- Black pepper to taste
- 1 tbsp balsamic vinegar
- 1 lemon
- Large handful or parsley and stalks
- 4 tbsp sun-dried tomatoes in oil, roughly chopped
For The Avocado + Tahini Dressing:
- 1 avocado, pitted & peeled
- 2 tbsp tahini
- 1 garlic clove, roughly chopped (optional)
- 1 tbsp sesame oil
- 1 tsp apple cider vinegar
- Juice of 1 lime
- 1/2 tsp salt
- 1 tsp pepper
- Splash of water, roughly 50ml (1/4 cup)
Method:
1. Preheat your oven to 200°C/180°C fan.
2. Place the tofu in a suitable roasting dish and add the shallots, leek, garlic, squash and chilli.
3. Place the oil, oregano, chili flakes, paprika, cayenne, salt, pepper, vinegar and 50ml of water in a clean jam jar with the lid firmly attached and shake to combine.
4. Pour over the tofu. Cut the lemon in two and squeeze the juice over the tofu, adding the lemon halves into the tray along with the parsley and sun-dried tomatoes in oil. Bake for 20 minutes.
5. Finally scatter the broccoli around the tofu and roast for the final 5-10 minutes.
6. Add the ingredients for the dressing to a high-speed blender or NutriBullet and blitz until smooth and creamy. Add a splash more water to loosen if you think it needs it.
7. Once the broccoli has begun to crisp up, serve alongside the tofu with lots of dressing.
8. Reserve the leftovers for another day.
DAY 2
UPON RISING
Juice of ½ lemon & a pinch of cayenne in 500mls water.
BREAKFAST
Keto Cabbage Burrito
Serves 2
Ingredients:
- 4-6 green or savoy cabbage leaves, depending on their size
- 1 small avocado, pitted and peeled
- 1 tsp olive oil
- Juice of ½ or 1 lime, depending on size and juiciness
- Salt and pepper to taste
- 1 small chilli, roughly chopped
- 1 tbsp extra virgin olive oil
- 4-6 eggs
- ½ small cauliflower, ‘riced’ with either a cheese grater or food processor
- 10 coriander leaves, picked
- 3-4 slices pickled red onion, (optional)
Method:
1. If you want to make a quick pickled onion, slice the onion and add it to a clean jar or shallow bowl. Cover with a few tbsp of apple cider vinegar and water and let sit.
2. Bring a pan of salted water to the boil and add the cabbage leaves for 30 seconds. Drain and run under cold water. Set aside on a paper towel to dry out.
3. Combine the avocado, olive oil, 1/4 tsp of salt, 1/2 tsp pepper, juice or ½ lime and chili in a bowl. Use the back of a fork to mash together. Set aside
4. In a medium frying pan heat the coconut oil or olive oil. Cook the cauliflower until al dente, about 3 minutes, seasoning with salt and pepper as you go. Remove from the pan and set aside. In a separate bowl whisk the eggs and season with the remaining salt and pepper.
5. Add to the pan and leave them to sit for a moment or two until the edges look cooked. Using a spatula, gently pull the eggs around the pan a few times being careful not to over scramble. This will give you silky smooth eggs. Remove from the heat as soon as they are just under. The eggs will continue to cook once on the plate.
6. To assemble the burritos, open a cabbage leaf wide and place a spoonful of cauli-rice in the middle, leaving a gap at the bottom. Top with the smashed (or sliced if you would rather) avocado and finally the scrambled eggs. Add a few coriander leaves, some red onion folding the bottom of the leaf up and then fold the sides over each other.
LUNCH
Same as Day 1
DINNER
Baked Salmon with Super Greens Pesto + Crispy Green Salad
Serves 2
For The Pesto:
- Large handful basil & stalks, roughly chopped
- 2 handfuls rocket
- 1 clove garlic, roughly chopped
- 2 tbsp nutritional yeast
- Juice of 1/2 a lemon
- 1/2 tsp salt
- 1 tsp cracked black pepper
- 100ml (1/3 cup) oil
- 4 tbsp of pistachios, pine nuts + walnuts
For The Salmon:
- 1 side of salmon
- 1 tbsp olive oil
- Juice of 1 lemon
- Salt and pepper to taste
For The Crunchy Side Salad:
- 1/2 iceberg roughly chopped
- 1/2 cucumber, roughly chopped
- 1 green pepper, roughly chopped
- 1 handful radish, roughly chopped
- 1 handful mange tout, shredded
- 1 tbsp good quality olive oil
- 1 tbsp balsamic vinegar
- Juice of 1/2 a lemon
Method:
1. Add all the ingredients for the pesto, except the nuts in a high-speed blender or Nutri-Bullet and pulse a couple of times to combine. Add the nuts in two batches so you have a chunky, nutty and coarse texture. Set it aside.
2. Preheat your oven to 200°/180°C fan.
3. Place the salmon in a suitable baking dish and add the oil, wine, lemon juice, salt, pepper and dried oregano. Bake for 10 minutes before removing the salmon from the oven. Smoother the salmon with 2 tbsp pesto and place back in the oven and cook for a further 10 minutes or until the salmon has cooked through.
4. Place the ingredients for the salad in a bowl and toss together.
5. Once ready to serve divide the salad up over two plates and serve with plenty of salmon and some leftover pesto.
6. Reserve any leftovers for another day.
DAY 3
UPON RISING
Juice of ½ lemon & a pinch of cayenne in 500mls water.
BREAKFAST
Flakey Hot Smoked Salmon Breakfast Salad
Serves 2
Ingredients:
- 2 fillets hot smoked salmon or trout
- 4 handfuls mixed salad leaves
- 4 handfuls cherry tomatoes, halved
- 1 small cucumber, roughly chopped up
- Small handful parsley, roughly chopped
- 2 tbsp almonds, roughly chopped
- 1 tsp sumac
For The Lemon Cleanse Dressing:
- 3 tbsp chia seeds
- 1 garlic clove
- Juice and zest of 1 lemon
- 1 tbsp tamari
- 1 tbsp wholegrain mustard
- 2 tbsp olive oil
- 1 tsp apple cider vinegar
- 1/4 tsp salt
- 1 tsp pepper
- Splash of water to loosen
Method:
1. Preheat your oven to 180°C/160°C fan. Place the salmon or trout on a baking tray and warm for 5-10 minutes.
2. Combine the salad leaves, rocket, preserved lemon, tomatoes, cucumber, parsley, sumac and almonds in a large bowl and toss together.
3. Split the salad evenly over two plates and flake over the hot smoked fish.
4. Place all the ingredients for the dressing in a high-speed blender or NutriBullet and blitz for 30 seconds.
5. Finish with a drizzle of Lemon Cleanse Dressing.
LUNCH
Same as Day 1
DINNER
Spring Chicken Vegetable Stew
Serves 2 with leftovers
Ingredients:
- 1 tbsp olive oil,
- 2 shallots, roughly chopped
- 4 cloves of garlic, roughly chopped
- 2 sticks celery, roughly chopped
- 4-6 boneless chicken thighs
- 2 small beetroots, roughly chopped
- 1 (x 400g) tinned butterbeans, drained
- 1 cup of green peas
- 1 bunch of asparagus
- 1200ml (6 cups) mushroom or chicken stock
- 3 bay leaves
- 1/2 tsp salt
- 1 tsp pepper
- Juice of 1/2 a lemon
- 2 handfuls kale
- Drizzle good quality olive oil
Method:
1. In a heavy bottomed saucepan or cassoulet dish with a lid, on a medium heat, add the oil. Once hot add the shallots, garlic and celery and fry for 2 minutes until soft.
2. Add the chicken thighs and fry for 5 minutes on each side until beginning to brown.
3. Remove the chicken from the pan and add the carrot, beetroots, mushrooms and beans and give everything a good mix.
4. Add the stock, bay leaves and season with salt and pepper. Bring to the boil and then reduce to a simmer, allow to cook for 30 minutes stirring occasionally. Add more stock if you think it needs it.
5. Add the chicken back in the pan and continue to cook for a further 25 minutes.
6. Once the beets are soft and the chicken has cooked through, stir in the lemon juice, kale green peas, and asparagus shoots.
7. Once ready to serve, divide the stew and a drizzle of oil.
8. Reserve any leftovers for another day.
Disclaimer: The information presented in this article is for educational purposes only and is not intended to diagnose, prevent, or treat any medical or psychological conditions. The information is not intended as medical advice, nor should it replace the advice from a doctor or qualified healthcare professional. Please do not stop, adjust, or modify your dose of any prescribed medications without the direct supervision of your healthcare practitioner.
