The Detox Menu Plan for People Who Love Food

Whether your mind is foggy, your body is dragging, or your sugar habit has gotten out of control, you could probably use a tune-up. The good news: You can cleanse without deprivation. In fact, you don't even have to stop chewing. "With my recipes, you're not doing an extreme juice fast. You're just removing foods that may trigger inflammation in the body, like sugar, meat, and refined grains," says Sarah Britton, certified nutritional practitioner and founder of the popular whole-food blog MyNewRoots.org. "In their place, you'll be eating lots of nutrient-dense fruits and vegetables, which are rich in fiber, antioxidants, and anti-inflammatory compounds." The cleanse lasts four days, which Britton considers the ideal length. ("People feel pretty lousy during the first three days, with headaches and fatigue, as they get sugar and caffeine out of their system. I call it a healing crisis.") You can prep most of the nourishing meals—soups, salads, even a stir-fry—ahead and in big batches, then mix and match throughout the day. For snacks, stock up on carrot and celery sticks and berries. Once you finish, Britton says, you'll feel refreshed and invigorated—"like you've just woken up from a great sleep!"

Most of the recipes here make multiple servings and can last throughout the cleanse. For each meal below, eat one serving of the recipe. Feel free to tailor the menu to your taste: If you love the Baked Apples, for example, substitute one for the Coconut-Date Bite at dessert. Or sip the Carrot Smoothie every day for breakfast. If you get hungry between meals, you can snack on unlimited amounts of raw vegetables, like red bell pepper strips or broccoli florets.

Get the Recipes

Carrot-Apple Smoothie

Green Ginger Smoothie

Winter Kale Slaw

Green Pea and Mint Soup

Roasted Sweet Potato and Garlic Soup

Parsnip "Rice" and Broccoli

Smoky Pumpkin Seed Butter

Coconut-Date Bites

Baked Apples

Menu Plan

Day One

Breakfast: Baked Apple

Lunch: Winter Kale Slaw

Snack: Smoky Pumpkin Seed Butter served with carrot and celery sticks

Dinner: Roasted Sweet Potato and Garlic Soup

Dessert: Coconut-Date Bite

Day Two

Breakfast: Green Ginger Smoothie

Lunch: Parsnip "Rice" and Broccoli

Snack: Smoky Pumpkin Seed Butter* served with carrot and celery sticks

Dinner: Green Pea and Mint Soup

Dessert: Baked Apple*

Day Three

Breakfast: Carrot-Apple Smoothie

Lunch: Roasted Sweet Potato and Garlic Soup*

Snack: Smoky Pumpkin Seed Butter* served with carrot and celery sticks

Dinner: Winter Kale Slaw*

Dessert: Coconut-Date Bite*

Day Four

Breakfast: Green Ginger Smoothie

Lunch: Green Pea and Mint Soup*

Snack: Smoky Pumpkin Seed Butter* served with carrot and celery sticks

Dinner: Parsnip "Rice" and Broccoli*

Dessert: Baked Apple

*If you made this recipe on a previous day, eat one serving of the leftovers at this meal.