What Can You Really Eat On A Cleanse – Example Meal Plan

If you check out our website regularly, you probably read our take on what you can really eat on a cleanse – and no, it’s not just juices and smoothies.

Oftentimes, people view “detoxing” as something to get nervous about because they take it too religiously. However, by going to extremes I can assure you that your body will lash out. You will feel miserable, groggy and deprived – hardly how you want to feel when you are trying to do something positive for yourself. This often leads to post-cleanse binging on snacks and candy, reversing any of the potentially positive effects from your little experiment in the first place.

Instead, we’re all about choosing whole foods that are filling and satisfying. A trick I always use when deciding what to eat? Choose something with as few ingredients as possible. For example, if you’re purchasing almond butter, make sure the only ingredients read “almonds”, instead of an option that may contain added sugars or preservatives.

In addition, while I sometimes grab a nutrition bar for a quick pick-me-up, I forgo these during my mini cleanses, or when I am trying to lean down. This helps me nix unnecessary sugars (even in the form of dates or organic palm sugar) and carbs. That being said, you can totally make your own at home!

One final note on when you should try to “reset”. If you’ve gone away on vacation, or spent the weekend indulging in food and drinks too much, or maybe you’re looking for that extra push to get rid of unwanted bloating, grogginess or fatigue, this meal plan could serve as really great guidelines. Of course, I want to reiterate that these are only guidelines. While 4-5 meals works best for me, some prefer having only 3 bigger meals or 6 smaller meals. Adjust according to your preferences. If you find you need to cut or add some calories do that as well, just make sure they’re coming from good sources.

detox meal plan guide


  • 1/2 Cup Oatmeal Or Yogurt (Greek Or Coconut)
  • 1/2 Cup Berries
  • 1 Cup Almond Milk
  • 2 TBSP Nut Butter (Almond Or Cashew)
  • 1 TBSP Chia Seeds
  • 1 TBSP Hemp Seeds

This should be one of your more carb-heavy meals of the day to get you energized for all your tasks ahead. This is especially true if you workout in the mornings. However, if you find you’re not all that hungry in the AM, you can also opt for an egg (or tofu, if you’re vegetarian/vegan) and vegetable omelette/scramble with a side of green juice.

If you’re making the above concoction, simply throw all the ingredients in a mason jar and enjoy!


  • 1 oz. Cashews Or Almonds, OR
  • Green Juice, OR
  • Kombucha

Instead of waiting until lunch desperately while your stomach is grumbling, have a small snack. I love cashews over almonds as they are calming and also help get rid of sweet tooth cravings. However, kombucha is also oddly satisfying and helps get in your fermented food of the day in a quick way.

detox meal plan guide


  • 2 Cups Leafy Greens (Romaine, Baby Kale, Arugula, Mesclun)
  • 1/4 Cup Cherry Tomatoes
  • 1/4 Cup Cucumbers
  • 2 Chopped Portobello Mushroom Caps
  • 1/4-1/2 Cup Sprinkled Quinoa
  • 1/2 Avocado
  • 4 Oz Protein of Choice (Farm Raised Salmon, Chicken, Beans Tofu, Etc.)
  • 2 TBSP Lemon & Olive Oil mix

Lunch should never leave you feeling like you need a siesta, so choose lighter fare. I tend to stick with salads with one healthy complex carb. Quinoa is a great salad mix-in, but if you tolerate other carbs better like brown rice, farro or even sweet potato, more power to you.

When it comes to dressings, also keep it as simple as possible. Lemon and olive or hemp oil is a great mix to drizzle over your greens, but some add apple cider vinegar. Fun fact: ACV actively helps to relieve bloating!


  • Chopped Veggies & Hummus, OR
  • Organic Jerky, OR
  • Yogurt Cup

You’re in your final stretch to dinner and it’s probably around 4 or 5 o’clock. If you’re like us, you probably don’t sit down to dine until around 7 or even 8 – meaning you still have a few hours left. If you’re reaching for that candy bar, STOP! Satisfy your hunger with a protein-rich snack. Chickpea-filled hummus and veggies is a great, light snack, but healthy, organic beef jerky (we prefer this Krave option, sold at Whole Foods) is a good pick for big meat-eaters, too. It all depends on what your body feels better processing.

detox meal plan guide


  • 1 Cup Mixed Vegetables
  • 1 TBSP Coconut Oil
  • Optional Seasoning
  • 4 Oz Protein of Choice (Farm Raised Salmon, Chicken, Beans Tofu, Etc.)
  • Lemon

I tend to keep this meal, the simplest, easiest and smallest. It’s typically a protein and vegetable medley. Again, if you don’t eat meat there is nothing wrong with opting for tofu, tempeh, beans or any other alternative protein source – preferably organic.


  • 1 Cup Of Cherries, OR
  • Dark Chocolate Squares

On day 1 of your reset, you might be feeling so good, you don’t even need a sweet pick-me-up, but as the days progress – especially if you’re new to this lifestyle, your cravings may begin to get more pronounced. Nip this in the bud with 1 cup of cherries or a square or two of (at least 70% cacao) dark chocolate.


  • At least 8-10 cups of water a day

This step is imperative! Make sure you carry your water bottle around with you all day. I personally prefer to reuse my 1 liter bottles of water for a week or so until I buy a new one.

In conclusion, it’s important to reiterate that this “reset” is supposed to get your body used to eating lower-sodium, lower-sugar and less refined foods. It may be a little difficult at first but if you follow this roughly for at least 21 days (how long it takes to form new habits), you will be good to go. Once this more extreme phase is over, feel free to include foods like protein bars, wheat, cheese, etc. – however, sparingly.

For more Food & Fitness features, check out our articles here.

Would you try this detox meal plan?


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