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Weekday Detox Meal Plan

Party on the Weekend — Then Recover With This Weekday Detox Plan

Does a healthy diet just not mix with your typical weekend plans? If that sounds like you, you may want to try Shape's postweekend detox meal plan.

Weekends are meant for relaxing — and, for many, relaxing their diets. With happy hour Friday, a party Saturday, brunch Sunday, and movies, dinners out, errands (hello, drive-through), and more thrown into the mix, even the healthiest eater finds it hard to stay on track.

Unfortunately all that excess — in the form of carbs, fat, salt, sugar, and alcohol — can leave you feeling bloated, tired, hungry, and guilty. So come Monday, give your body what it’s craving to help reestablish a healthy equilibrium.


This four-day plan is filled with nourishing foods high in vitamins, minerals, fiber, and other nutrients to offset whatever happened over the weekend. It’s not a free pass to go whole hog on days off, but it will help lessen the impact when you’ve overdone it.

Every day: Fluids are key since extra salt, sugar, and alcohol can dehydrate your body. Start the day with a tall glass of water or warm cup of any type of tea, then drink throughout the day, aiming for 64 to 100 ounces to flush out the pollutants from the weekend.

Plan to eat three meals, with lunch four hours after breakfast and dinner between 6 and 7. Focus on nutrient-dense foods that are low in calories but high in vitamins and minerals since weekend fare tends to be the opposite: high-calorie and low-nutrient.

Have an afternoon snack around 4 p.m. of green drink powder mixed in water or a smoothie. Look for one (such as Greens Plus) containing sea vegetables, probiotics, grasses, and enzymes that will help aid in digestion. You can also have a whole-food snack after dinner if you are hungry.

Take a multivitamin, and at every meal, pop a 1,000-milligram omega-3 supplement, which will help reduce the inflammation that can be caused by poor eating. (Talk to your doctor first if you are on any medications since omega-3s may interact with some meds.)

Keep reading to see the daily meal plan after the break!

Monday: At each meal, divide your plate so that it’s half protein and half nonstarchy veggies — carbs are off-limits since most weekend foods are filled with processed carbs.

Sample Menu
Upon waking: 10 ounces warm water with lemon
Breakfast: Eggs with spinach and tomato; eight ounces green tea
Throughout the morning: 24 ounces water
Lunch: Salmon avocado salad with lemon juice and olive oil; eight ounces rooibos tea
Afternoon snack: Green drink powder mixed with 16 ounces water
Dinner: Almond-encrusted trout with watercress, asparagus, and yellow bell pepper; eight ounces iced tea
Night snack: Celery with almond butter; four to eight ounces water

Tuesday: Stay the course with Monday’s plan, but loosen up a little and incorporate dairy and fruit to optimize the variety of vitamins, minerals, and protein. High-water, high-fiber fruits such as berries, grapefruit, pears, cantaloupe, olives, and avocado will help clean out your gut and get your digestive system back on course, while dairy contains B vitamins, calcium, and vitamin D, all of which you likely skimped on over the weekend. The best options are kefir, plain Greek yogurt, cottage cheese, mozzarella cheese, parmesan cheese, and butter, and organic is the very best. At meals, fill your plate with one-quarter protein, one-quarter fruit, and half nonstarchy vegetables.

Sample Menu
Upon waking: 10 ounces green tea
Breakfast: Cottage cheese or plain Greek yogurt with blueberries, almonds, and flax or chia seeds; eight ounces water with orange slice
Throughout the morning: 24 ounces water with cucumber and sage or any combination of herbs
Lunch: Vegetable soup with tuna salad, sliced cucumber, and olives; eight ounces iced rooibos tea
Afternoon snack: Green drink powder mixed with 16 ounces water
Dinner: Roasted turkey, bell pepper, mushroom, and tomato shish kebab with bok choy and cauliflower mash; eight ounces water with lemon
Night snack: Carrots and hummus; four to eight ounces water

Wednesday: Today you can add healthy starches, such as legumes, brown rice, and sweet potatoes, at meals, but stick to a half-cup serving size. Your plate should be one-quarter protein, one-quarter starch, and half nonstarchy vegetables.

Sample Menu
Upon waking: 10 ounces oolong tea
Breakfast: Smoked salmon with sliced tomato, avocado, and onion; 8 ounces water
Throughout the morning: 24 ounces iced unsweetened raspberry-flavored water
Lunch: Grass-fed beef burger (no bun) with baked sweet potato fries with mustard and side salad; eight ounces warm water with lemon
Afternoon snack: Green drink powder mixed with 16 ounces water
Dinner: Roasted lemon chicken with broccoli and brown rice; eight ounces white tea
Night snack: Sunflower seeds and nuts; four to eight ounces water

Thursday: Today should be a "go light" day in preparation for the weekend. If you know you’ll be throwing in the towel on healthy eating the next few days, follow Monday’s plan (protein and nonstarchy vegetables). If your weekend won’t be so bad, stick with Tuesday’s or Wednesday’s guidelines. This will give you the essentials for a head start on balancing out your upcoming unbalanced eating.

Sample Menu
Upon waking: 16 ounces unsweetened flavored water
Breakfast: Peanut butter or guacamole celery boats; eight ounces herbal tea
Throughout the morning: 24 ounces water with lemon
Lunch: Turkey salad with lentil soup; eight ounces water
Afternoon snack: Green drink powder mixed with 16 ounces water
Dinner: Halibut with sautéed spinach and baked cinnamon apple; eight ounces iced tea
Night snack: Greek yogurt with walnuts; four to eight ounces strawberry-flavored water

More on Shape:

The Pre-Night-Out Workout
Seven Caffeine-Free Drinks For Energy
Ten Healthy Pasta Alternatives

Image Source: Thinkstock
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