7-Day Sugar-Free Detox Shopping List
HERE IS YOUR SUGAR DETOX SHOPPING LIST BY RECIPES. IF YOU WANT TO PICK AND CHOOSE WHICH RECIPES TO CREATE HERE’S YOUR HANDY LIST. RECIPES ARE CATEGORIZED BY BREAKFAST, LUNCH, AND DINNER. RECIPES THAT ARE SPECIFIC TO MEAL PLAN 2 – VEGETARIAN ARE ALSO LABELED.
Breakfast
Egg Omelette with Avocado Slices
Serves 1
3 eggs
3/4 cup spinach
diced tomatoes
Sliced avocado (approximately 1/4 of
an avocado)
salt and pepper (to taste)
serves 2
2 cups romaine lettuce
1.5 stalks celery
1/2 cucumber
1 avocado
1.5 carrots
1 orange
1/4 cup parsley
6-10 ounces water (Depending on how thick you want it)
optional:
two heaping tablespoons (2 scoops) Further Food Collagen
beets, berries, soaked pumpkin seeds
1 teaspoon moringa
plus 1-2 hardboiled eggs
Coconut Chocolate Almond Chia Pudding
serves 1
1 cup unsweetened vanilla almond milk
4 tablespoons chia seeds
1 tablespoon raw cacao powder
2 tablespoons unsweetened shredded coconut
½ banana
1 teaspoon dried unsweetened goji berries (or other berry of choice)
1 scoop Further Food Collagen Protein Peptides (optional)
Anti-Inflammatory Superfood Turmeric Berry Smoothie
serves 2
Sweet Potato Hash Scramble (meal plan 2: omit sausage)
serves 1
1/2 tablespoon extra virgin olive oil
1 medium sweet potato (skin on, diced into cubes)
1 pre-cooked organic chicken sausage (diced)
1/2 teaspoon fresh ground black pepper
1/2 teaspoon freshly ground garlic sea salt*
2 eggs
Optional garnish – 1/2 avocado sliced or dash hot sauce or spoonful salsa or small handful shredded cheese of your choice
Quick and Easy Banana Oat Pancakes in a Blender
serves 2
2 eggs
1 banana
100ml of milk (I used oat milk)
½ cup of oats (4 heaped tablespoons or 60g), (rolled oats, Scottish porridge oats)
2 tablespoons of golden linseed
1 teaspoon of baking powder
1 teaspoon of vanilla extract
pinch of salt
1-2 tablespoons of cacao nibs (optional)
To serve: peanut butter, strawberries, and cacao nibs
Chocolate Collagen Protein Power Smoothie
serves 1
1 banana (frozen)
1 cup almond milk (or milk of choice)
1 tablespoon chia seeds
1 tablespoon almond nut butter (or any nut or seed butter of choice)
1 tablespoon cacao powder
1 teaspoon cinnamon
1 heaping tablespoon (1 scoop) Further Food Collagen
Mushroom, Spinach and Tomato Frittata
serves 8
8 large eggs
1/2 cup diced tomato
3 handfuls of baby spinach
4 mushrooms sliced
Coconut oil spray
1/4 teaspoon salt
Dash of fresh ground pepper
1 tablespoon nutritional yeast (optional)
SNACKS
No-Bake Almond Butter Protein Bars
serves 8
1 cup of raw creamy almond butter
3 tablespoons melted coconut oil
1/2 teaspoon vanilla extract
1 scoop of Further Food collagen peptides
1/2 tablespoon cinnamon
1 tablespoon flax seeds
1 tablespoon chia seeds
2 tablespoons unsweetened coconut flakes
1/2 cup chopped almonds
Vegan and Gluten-Free Squash Hummus Dip
serves 6
2 15 oz cans garbanzo beans, liquid reserved
1 lb squash, cubed, peeled and seeded (here I used butternut squash)
1 lemon, juiced
1-2 garlic cloves, peeled
2 tablespoons cumin powder
1 tablespoon tahini
1 tablespoon olive oil
Salt & pepper, to taste
3 Ingredient No Sugar Added Chocolate Bark
serves 7
1/2 cup coconut oil measured solid, melted
1/3 cup cacao powder
1 teaspoon vanilla extract
2 tablespoon MCT oil (optional)
Optional Toppings:
chia seeds, cacao, cashews, grain free granola, blueberries
serves 2
2 medium oranges (navel, or caracas are nice varieties)
1 teaspoon cinnamon
serves 10
1 lb frozen mango
2 lemons, squeezed
1 cup unsweetened non dairy milk (here cashew milk)
2 scoops Further Food Collagen Peptides (optional)
Two Ingredient Anti-Inflammatory Turmeric Tea
serves 1
1 ½ cups boiling water
1 teaspoon Daily Turmeric Tonic
1 tablespoon coconut cream (or coconut milk) (optional)
½ teaspoon of raw honey (optional)
Strawberry Coconut Nice Cream (V)
serves 2
1 cup of frozen organic strawberries
2 tablespoons of creamed coconut (or coconut butter)
1 scoop of Further Food Collagen Peptides
Optional: Top with unsweetened shredded coconut
serves 3
1 5 ounce bag organic kale
1/2 teaspoon pink himalayan salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon organic garlic powder
1/2 teaspoon dehydrated minced onions
coconut oil spray
serves 3
Fruit Infused Ice Cubes
raspberries
red currants
pomegranate arils
rosemary
filtered water
Pomegranate Blackberry Cocktail
(Makes 1 serving)
3/4 cup sparkling water
1/3 cup pomegranate juice
pomegranate arils
fresh blackberries
ice cubes
Orange Pomegranate Cocktail
(Makes 1 serving)
3/4 cup sparkling water
1/3 cup freshly squeezed orange juice
orange slices
pomegranate arils
ice cubes
Raspberry Red Currant Cocktail
(Makes 1 serving)
1 cup sparkling water
fresh raspberries
fresh red currants
ice cubes
Golden Milk (aka Turmeric Latte)
serves 1
1 cup coconut milk or whole milk/non-dairy milk of choice
1 teaspoon Daily Turmeric Tonic
1 tablespoon sweetener of choice
plus, 1 cup of nuts, 1 cup edamame, and 1/2 cup of fresh blueberries and raspberries
Lunch
Anti-Inflammatory Carrot Lentil Turmeric Soup
serves 8
1 large onion, minced
3 carrots, peeled and chopped into 1″ chunks
1 sweet potato, peeled and chopped into 1″ chunks
4 teaspoons Daily Turmeric Tonic
1/2 teaspoon cayenne pepper
1 cup red lentils
6 cups vegetable broth
juice from 1/2 lemon
Optional Toppings
chives
parsley
pumpkin seeds
3 Ingredient Massaged Kale, Avocado Salad
1 bunch kale
½ of a ripe avocado
¼ cup lemon juice
salt and pepper to taste
Optional toppings: slivered almonds, sliced apple, sliced fennel, carrot ribbons etc.
Quick and Easy Salad Protein Bowl
*ingredients vary
Roasted Veggie Quinoa Salad with Sweet Pomegranate Vinaigrette
serves 4
1 medium butternut squash (diced)
2 cups of brussel sprouts (washed & sliced in half)
1 cup red quinoa
2 tablespoons extra virgin olive oil
2 cloves garlic
1 teaspoon salt
1 teaspoon pepper
1 tablespoon lemon juice
Dressing:
1/2 cup pomegranate juice (bottled or fresh)
1 tablespoon apple cider vinegar
2 tablespoons extra virgin olive oil
1 teaspoon garlic powder
salt and pepper to taste
Dinner (Meal Plan 1)
serves 4
MEATBALLS:
1 1/2 pounds ground chicken
1 teaspoon salt
1/2 teaspoon ground black pepper
2 tablespoons extra-virgin olive oil
COATING:
3 tablespoons tapioca starch
1/2 teaspoon salt
1/2 teaspoon smoked paprika
1/4 teaspoon ground black pepper
1/4 teaspoon rubbed sage
1/4 teaspoon coarse (granulated) garlic powder
1/4 teaspoon coarse (granulated) onion powder
pinch dried marjoram
pinch ground cayenne pepper
pinch ground cloves
GREENS:
1 bunch collard greens (about 1 pound)
1/2 cup water
2 teaspoons extra-virgin olive oil
1 clove garlic
1/4 teaspoon salt
pinch ground black pepper
plus, 1 spaghetti squash or 1 large zucchini
serves 4
2 tablespoons ghee
1 pound ground turkey
3 cups thinly slices bell peppers
3 cups thinly sliced onions
3 garlic cloves, minced
8 large lettuce, kale, or collard leaves
1⁄2 cup chopped fresh cilantro
1 tablespoon taco seasoning
Salsa and/or guacamole to taste
Anti-Inflammatory Lentil-Carrot Soup
serves 8
1 large onion, minced
3 carrots, peeled and chopped into 1″ chunks
1 sweet potato, peeled and chopped into 1″ chunks
4 teaspoons Daily Turmeric Tonic
1/2 teaspoon cayenne pepper
1 cup red lentils
6 cups vegetable broth
juice from 1/2 lemon
Optional Toppings
chives
parsley
pumpkin seeds
Colorful Broccoli, Mushroom Chicken Stir-fry with Wild Rice
serves 4
2 tablespoons sesame oil
1 pound chicken breast (cubed)
4 tablespoons gluten-free tamari
1 ½ cups broccoli florets
½ cup shiitake mushrooms (chopped into cubes)
1 small red bell pepper (chopped into cubes)
1 garlic clove (minced)
1 tablespoon chives (thinly sliced)
1 cup wild rice, quinoa or cauliflower rice
Spinach and Feta Turkey Burgers
serves 4
1 pound turkey (or bison)
1 egg beaten
1 cup crumbled feta cheese
3 cups frozen spinach, defrosted
Spices of your choice: paprika, oregano, cayenne pepper, salt, pepper
Olive oil or your choice of cooking oil
serves 6
2 tablespoons salted butter or olive oil, or mixture of both
½ pound crimini mushrooms (chopped)
2 shallots (chopped)
2 cloves garlic (chopped)
⅛ cup sherry cooking wine (optional)
2½ cups vegetable broth or water
2 teaspoons salt
½ teaspoon pepper
1 teaspoon dried or fresh thyme
½ cup of almond milk
Creamy Garlic Spaghetti Squash Casserole
serves 6
1 medium spaghetti squash
4 cups broccoli florets
1 pound sausage (spicy Italian or Chorizo are excellent choices)
2 cups mushrooms – diced
2 tablespoons minced garlic
16 ounces coconut milk
1/4 cup arrowroot flour
Salt and pepper
serves 2
Salmon
3/4-1 pound wild salmon
1 tablespoon coconut oil
1/2 lemon
Pecan crust
1/2 cup pecans, crushed
1/2 cup parsley
few pinches of sea salt
few pinches of pepper
serves 2
2 large zucchini squash
1 teaspoon avocado oil, or cooking fat of choice
1/2 teaspoon sea salt
additional seasonings like garlic, onion, chives, sesame seeds (not AIP), etc.
Dinner (Meal Plan 2)
Lentil and Mushroom Walnut Veggie Balls
serves 5
1 cup cooked lentils
8 ounces cremini or baby bella mushrooms
1/4 cup raw walnuts
2 tablespoon ground flax seeds
1-2 tablespoons coconut oil
1/2 medium onion, chopped
2 cloves garlic, chopped
2 teaspoon rice vinegar
1 tablespoon chopped fresh sage
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh parsley
1 teaspoon oregano or italian seasoning
sea salt + pepper to taste
1/2 cup cooked quinoa (can probably sub rolled oats)
2 1/2 tablespoons gluten free bread crumbs
plus, 1 spaghetti squash or 1 large zucchini
serves 4
½ cup chopped Brussels sprouts
1 tablespoon Dijon mustard or horseradish
½ teaspoon garlic powder
½ teaspoon onion powder salt and freshly ground black pepper, to taste
Coconut oil cooking spray, for greasing
4 to 6 slices (¼ inch, or 6 mm, thick) tempeh or extra-firm tofu, cut into bite-sized pieces (you can substitute with black beans)
3 tablespoons (45 ml) organic barbecue sauce or garlic teriyaki sauce
4 flour tortillas (or corn for gluten-free)
2 romaine lettuce leaves, shredded
1 medium carrot, shredded
1 avocado, halved, pitted, and sliced
1 shallot, thinly sliced
Anti-Inflammatory Lentil-Carrot Soup
serves 8
1 large onion, minced
3 carrots, peeled and chopped into 1″ chunks
1 sweet potato, peeled and chopped into 1″ chunks
4 teaspoons Daily Turmeric Tonic
1/2 teaspoon cayenne pepper
1 cup red lentils
6 cups vegetable broth
juice from 1/2 lemon
Optional Toppings
chives
parsley
pumpkin seeds
Colorful Broccoli, Mushroom Tofu Stir-fry with Wild Rice
serves 4
2 tablespoons sesame oil
8 ounces of firm tofu or tempeh
4 tablespoons gluten-free tamari
1 ½ cups broccoli florets
½ cup shiitake mushrooms (chopped into cubes)
1 small red bell pepper (chopped into cubes)
1 garlic clove (minced)
1 tablespoon chives (thinly sliced)
1 cup wild rice, quinoa or cauliflower rice
Spicy Vegan Black Bean Burgers
serves 6
FOR THE BURGERS
1 flax egg (1 tablespoon ground flax + 3 tablespoons water)
1/2 jalapeno – with seeds removed
1 small white onion
3 scallions (white and green parts diced)
1 package of Better Bean Co. Cuban Black Beans (1 1/2 cups)
1/2 cup of gluten free panko bread crumbs
1/4 cup gluten free rolled oats
1/2 cup of red or orange bell pepper, diced.
1/8 cup of ketchup
juice of 1 lime
1/4 teaspoon chili powder
1 teaspoon cumin
1 teaspoon garlic powder
1/2 teaspoon salt
dash of black pepper
FOR THE TANGY CHIPOTLE AIOLI
1/2 cup vegan mayo
1/2 tablespoon garlic powder
1 teaspoon hot sauce
1 teaspoon smoked paprika
1/2 teaspoon salt
optional: 1 teaspoon ketchup. (sometimes I add ketchup when I don’t want the aioli too spicy, but also feel it needs more to mellow out the mayo taste- test while you combine ingredients to find what you like!)
serves 6
2 tablespoons salted butter or olive oil, or mixture of both
½ pound crimini mushrooms (chopped)
2 shallots (chopped)
2 cloves garlic (chopped)
⅛ cup sherry cooking wine (optional)
2½ cups vegetable broth or water
2 teaspoons salt
½ teaspoon pepper
1 teaspoon dried or fresh thyme
½ cup of almond milk
Creamy Garlic Spaghetti Squash Casserole
serves 6
1 medium spaghetti squash
4 cups broccoli florets
8 ounces firm tofu
2 cups mushrooms – diced
2 tablespoons minced garlic
16 ounces coconut milk
1/4 cup arrowroot flour
Salt and pepper
Eggplant and Herbed Millet Veggie Burgers
serves 4
½ cup millet grain
2 cup/1 medium eggplant, diced in small squares
4 tablespoons olive oil + more to lightly fry
1/2 teaspoon of salt
½ cup chopped fresh parsley
¼ cup green onions (green tops only), chopped
1 tablespoons fresh mint (optional)
Zest of ½ lime (or small lemon)
2 tablespoons of lime juice (or lemon)
Pinch of black pepper
½ cup canned chickpeas
½ teaspoons cumin
1 egg
2 tablespoons rice flour (or any other gf flour of your choice)
serves 2
2 large zucchini squash
1 teaspoon avocado oil, or cooking fat of choice
1/2 teaspoon sea salt
additional seasonings like garlic, onion, chives, sesame seeds (not AIP), etc.