A meal plan to support digestion
YOUR meal plan to support post-holiday detoxing should focus on whole, nutrient-dense foods to support digestion, hydration, and energy.
Here’s what nutritionist Keisha Black said you can do over three days.
Day 1
Breakfast
Warm lemon water to start
Smoothie: Spinach, frozen berries, banana, chia seeds, almond milk, and a scoop of protein powder
Snack
A handful of mixed nuts and a green apple
Lunch
Quinoa salad with cucumbers, cherry tomatoes, avocado, parsley, olive oil, and lemon juice
Grilled salmon or a plant-based protein option
Snack
Carrot and celery sticks with hummus
Dinner
Roasted sweet potatoes, steamed broccoli, and baked chicken breast seasoned with turmeric and garlic
Drink
Herbal tea (peppermint or dandelion)
Day 2
Breakfast
Oats with almond milk, chia seeds, sliced banana, and a sprinkle of cinnamon
Snack
A small handful of raw almonds and an orange
Lunch
Stir-fry with tofu, kale, sweet peppers, mushrooms, and sesame oil served over brown rice
Snack
Cucumber slices with a squeeze of lime and a dash of sea salt
Dinner
Lentil soup with carrots, celery, spinach, and fresh herbs
Side of mixed greens with olive oil and balsamic vinegar
Drink
Ginger tea
Day 3
Breakfast
Avocado toast on whole-grain bread topped with a poached egg and a sprinkle of chilli flakes
Snack
A small bowl of mixed berries
Lunch
Grilled chicken or chickpea salad with arugula, cucumbers, shredded carrots, and spicy dressing
Snack
Plain Greek yoghurt or coconut yoghurt with a drizzle of honey and pumpkin seeds
Dinner
Baked cod or tofu with roasted Brussels sprouts, asparagus, and quinoa
Drink
Chamomile tea
