Health

Easy To Follow 3-Day Sugar Detox Meal Plan To Lose Weight

Easy To Follow 3-Day Sugar Detox Meal Plan To Lose Weight

More people now are becoming aware of how sugar can detrimentally affect their health and are seeking ways to reduce or eliminate it from their diets.

After doing a number of 10-day and 30-day guided sugar detoxes
with people over the last couple of years and ultimately writing a book on the topic, I realize that folks often fall into two camps: The “tell me what I can and can’t eat” crowd and the “let me learn why I eat the way I do” contingent. Regardless of what “camp” you fall into, these steps will help you curtail your sugar consumption and set you on a stronger path toward looking and feeling healthy this summer (and for the rest of your life):


3-DAY SUGAR DETOX

DAY 1

Breakfast: Poached Egg over Tomato & Avocado Salad

Every summer I rejoice when sun-ripened heirloom tomatoes make their debut at the farmers market. If you’ve only been eating conventional, flavorless beefsteak tomatoes from the grocery store, then I encourage you to try ugly but charismatic and wonderfully flavorful heirlooms. Tomatoes are rich storehouses of lycopene, a red-colored carotenoid similar to beta-carotene, but unlike beta-carotene, lycopene doesn’t convert to vitamin A. Instead, it is incorporated into the small intestine. It has been shown to be beneficial for bone and cardiovascular health. Tomatoes and avocados not only taste delicious when they are paired but also make a formidable nutritional duo. The healthy, monounsaturated fat found in avocado helps your body absorb the vitamin A you’ll be getting from the tomato’s other carotenoids: alpha- and beta-carotene. Add some protein by pairing the tomato and avocado with a poached egg. Vegans can substitute chickpeas or silken tofu for the egg.

Makes 2 servings

Ingredients

  • 2 eggs
  • 2 tablespoons distilled vinegar
  • 1 avocado, diced
  • 1 tomato, diced
  • ½ shallot, thinly sliced
  • 1 ounce microgreen mix
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon sea salt
  • 1 teaspoon pepper

Method

  1. Poach 1 egg in water with the distilled vinegar in a medium saucepan for 4 minutes. Remove the egg with a slotted spoon and place it on a paper towel on a plate. Do the same for the second egg, using the same water.
  2. Plate the diced avocado, tomato, shallots, and microgreens.
  3. Add a poached egg on top of the salad. Drizzle it with olive oil and a sprinkling of sea salt and peppe

Lunch: Leafy Green Salad with Roasted Beets, Bean Sprouts & Miso-Glazed Tempeh

Take a tablespoon or two of miso and glaze two ¼-inch-thick tempeh slices. Let sit for 10 minutes or more. Next, rub olive oil on six small washed beets and wrap in aluminum foil in an oven at 375°F. Place on a baking sheet and roast for around 45 minutes or until it can be easily pierced with a fork. Let cool and slice beets. Set aside. While beets are in the oven, prepare a skillet with a tablespoon of extra-virgin olive oil and place ¼-inch-thick slices of tempeh into the pan and fry until they’re golden brown, about 4 minutes each side. Take 2 cups of your favorite dark leafy green, like kale, chard, or spinach and add to a large salad bowl. Add a handful of bean sprouts, tempeh and 3 of the roasted beets (save the remainder for Day 3). Dress with Carrot-Ginger Vinaigrette (recipe below).

Carrot-Ginger Vinaigrette

Popular in Japanese restaurants, carrot-ginger dressing brings the natural sweetness of carrots together with the zesty flavor of ginger. To peel ginger quickly, cut off a chunk and take the edge of a spoon between your thumb and forefinger and work carefully in one direction to peel off the skin. It’ll reveal the stringy, yellow flesh below, ready for chopping or grating.

4 servings (reserve for other days)

Ingredients

  • 2 small carrots, peeled and chopped
  • 1 tablespoon rice vinegar
  • ½ inch ginger, peeled and mashed
  • 1 teaspoon tamari sauce
  • 1 teaspoon sesame oil

Method

  1. Cook the carrots in boiling water for about 7 minutes or until they are tender. Drain the carrots.
  2. Puree the carrots in a blender along with the rice vinegar, ginger, tamari sauce, and sesame oil, until the dressing is smooth but slightly granular.

Dinner: Quinoa with Fresh Tomatoes, Chopped Zucchini & Avocado

Wash ½ cup quinoa thoroughly in a sieve. Bring the quinoa and 1 cup vegetable broth to a boil in a medium saucepan. Reduce the heat to low, cover the saucepan, and let the broth simmer until the quinoa is tender and most of the liquid has been absorbed, about 15 minutes. Fluff the quinoa with a fork and let cool. While the quinoa is cooking, halve ½ cup of cherry tomatoes, shred 1 cup of zucchini, and slice an avocado. Top the quinoa with the tomatoes, zucchini, and avocado. Add a little salt to taste.

Drink: Apple, Mint & Strawberry Tea

This recipe was inspired by the whole-fruit teas that are concocted at my local café. Although you can serve it hot or cold, I particularly love it hot, even in warm weather, because the heat from the water releases the naturally sweet flavor from the fruit. As your taste buds start to re-acclimate, you’ll find that the flavors of whole fruit are perfectly satisfying.

Serves 2

Ingredients

  • ⅓ cup green apple, diced
  • ¼ cup strawberries, diced
  • 2 to 3 sprigs mint leaves
  • 2¼ cups boiling water

Method

Place the apple, strawberries, and mint in a teapot. Add the water and let steep for 2 minutes. Enjoy.

Snacks:

  • Easy-to-peel whole oranges or mandarins
  • Handfuls of cashews, almonds, or your favorite nut
  • Seaweed snacks

DAY 2

Breakfast: Brussels Sprouts Hash with Mushrooms

Ingredients

  • 1½ tablespoons extra-virgin olive oil, divided
  • 1 shallot, diced
  • 1 garlic clove, diced
  • 1 portobello cap
  • ½ pound Brussels sprouts
  • Pinch of sea salt
  • 2 tablespoons mushroom broth
  • Squeeze of lemon
  • 1 pastured egg

Method

  1. Heat 1 tablespoon olive oil and a chopped shallot in a nonstick skillet over medium heat. Sauté for 2 minutes or until the shallot is translucent. Add 1 chopped garlic clove and sauté for another minute.
  2. Add 1 large portobello mushroom cap, ½ pound of chopped Brussels sprouts, and salt to the skillet. Cover the mixture and sauté for 5 minutes or until mushrooms and Brussels sprouts start to soften. Sprinkle with a couple of tablespoons of mushroom broth and a little lemon juice halfway through and cover.
  3. In a separate nonstick skillet, heat the remaining olive oil, then crack the egg into the skillet. Cover the skillet and let the egg steam for 2 to 3 minutes, making sure not to overcook the yolk. To serve, mound the Brussels sprouts and mushroom on a plate and place the egg on top.

Lunch: Leafy Green Salad with Quinoa, Tomatoes, Zucchini & Avocado

Place 2 cups of leafy greens into a bowl. Slice up another ½ cup of cherry tomatoes, shred ½ cup of zucchini, and slice an avocado. Massage the leafy greens with some olive oil and lemon dressing. Toss the quinoa together with the greens, tomatoes, and zucchini. Add the avocado and a little sea salt to taste. Dress with a drizzle of olive oil and a squeeze of lemon.

Dinner: Brown Rice Summer Rolls

Prepare ¼ cup of quinoa in advance along with a cup of bean sprouts, julienne ½ cup zucchini, and slice an avocado. Set each ingredient up in various stations, along with a small station of torn mint and Thai basil. Take brown rice paper skin and dip in water for around 20 seconds so it’s thoroughly wet. Place on a flat, clean surface. Add a little of the veggies, the quinoa, and the herbs and roll the rice paper appropriately until all ingredients are used. Dress with Carrot-Ginger Vinaigrette from DAY 1.

Drink: Turmeric-Ginger Tea

Make yourself with fresh ginger and turmeric and hot water, or source from your favorite tea purveyor!

Snacks:

  • Banana
  • Celery sticks, lightly salted, or with nut butter
  • Kale chips

DAY 3

Breakfast: Breakfast Barley “Risotto”

Ingredients

  • 1½ tablespoons extra-virgin olive oil, divided
  • 1 cup pearl barley
  • 2½ cups mushroom broth (preferably homemade)
  • 1 leek, chopped
  • 1 shallot, diced
  • 1 cup Brussels sprouts
  • ½ bunch kale, chopped
  • 1 to 2 tablespoons tamari sauce

Method

  1. Add ½ tablespoon of olive oil to a pressure cooker or large pot over low heat. Add 1 cup barley (or any other whole grain) and sauté for 1 minute, being sure to stir the barley so it doesn’t burn. Add 2½ cups mushroom broth and put a lid on. Cook in the pressure cooker for 20 minutes or in a regular pot for about 40 minutes, until the barley is tender.
  2. Meanwhile, heat 1 tablespoon of olive oil over a medium heat in a nonstick skillet. Add the leek and shallot and sauté them for 2 minutes or until they are fragrant.
  3. Add 2 handfuls of shredded Brussels sprouts and let them begin to crisp up in the pan for about 3 minutes. Next add the kale and 2 tablespoons water to the skillet. Cover and sauté for another 2 to 3 minutes until kale is wilted.
  4. When the barley is ready, drain any remaining liquid (if any), add a little tamari sauce, and stir in Brussels sprouts and kale.

Lunch: Leafy Green Salad with Roasted Portobello, Beets, Bean Sprouts & Asparagus Spears

Place 2 mushrooms on a baking sheet and drizzle them with 2 tablespoons of extra-virgin olive oil. Roast the mushrooms at 400°F for 15 minutes. Take the leftover beets from Day 1, bean sprouts, and fresh asparagus spears, and toss with 2 cups of leafy greens. Remove the portobello from the oven and slice. Dress with Carrot-Ginger Vinaigrette from DAY 1.

Dinner: Balsamic-Glazed Roasted Portobello

Prepare ½ cup of wild rice with 1½ cups of vegetable broth in a pressure cooker over low pressure for 25 minutes. Then, place 2 mushrooms on a baking sheet and drizzle them with 1 tablespoon of olive oil and ½ tablespoon of balsamic vinegar. Roast the mushrooms at 400°F for 15 minutes. On a separate baking sheet, add the remainder of the asparagus and drizzle with a little olive oil, salt, and pepper. Roast them at the same temperature for 12 minutes. Remove rice and plate. Next add the mushroom along with the roasted asparagus. Sprinkle with sea salt, to taste.

Photo: Summer Rayne Oakes

Drink: Turmeric-Charged Macadamia Nut Milk

Ingredients

  • 1 cup macadamia nuts, soaked overnight
  • 1 teaspoon coconut oil
  • 4 cardamom pods, dry-roasted
  • 1 teaspoon turmeric
  • Pinch of white pepper
  • ½ teaspoon vanilla extract
  • ⅛ teaspoon cinnamon and nutmeg

Method

  1. Soak 1 cup macadamia nuts in water overnight, drain, and add to a blender with 2 cups of filtered water. Blend for 2 minutes. Strain liquid through nut bag. The remaining macadamia nuts can be either composted or oven-roasted and used as a topping on salads, soups, or yogurt.
  2. Meanwhile, add cardamom pods in a heavy nonstick skillet. Cook over medium-high heat until the pods are fragrant, about 1 minute. Let cool and grind in a spice grinder.
  3. Next place the coconut oil in the heavy skillet. Reduce the heat to medium and add the turmeric, pepper, and vanilla extract and stir for 2 minutes. Add the nut milk.
  4. Strain the mixture and top with cinnamon and nutmeg. If you’d like it chilled, then add an ice cube and let sit for 4 to 5 minutes.

Snack

  • A whole apple with hummus, unsweetened almond butter, or slices of aged gouda
  • Cucumber slices, lightly salted
  • Seaweed snacks

Easy To Follow 3-Day Sugar Detox Meal Plan To Lose Weight
Easy To Follow 3-Day Sugar Detox Meal Plan To Lose Weight
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