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Your complete 7-day detox diet planner — a day-by-day meal checklist with shopping lists, hydration tracker, and prep-day guide. Based on research from evidence-based detox diet plan at HealthSecrets.com.
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| Feature | Detail |
|---|---|
| Duration | 7 days (+ Day 0 prep + Days 8–14 transition) |
| Daily Calories | 1,500–1,800 kcal from whole, nutrient-dense foods |
| Daily Fiber Target | 30–40 g (most Americans only get ~15 g) [1] |
| Daily Water Target | 8–10 glasses (64–80 oz) filtered water + herbal teas |
| Key Foods | Cruciferous vegetables, leafy greens, berries, citrus, garlic, clean protein |
| Foods Eliminated | Processed foods, added sugars, alcohol, refined grains, fried foods |
| Expected Results | Reduced bloating, improved energy & mental clarity by Days 5–7 |
| Estimated Budget | $80–$120 for the full week |
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This isn't a starvation cleanse. It's a structured 7-day whole-food reset designed to provide your liver's Phase I and Phase II detoxification enzymes with the specific nutrients they need — sulforaphane from cruciferous vegetables, glutathione precursors from clean protein, and fiber that binds toxins in your gut for elimination [2].
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Use the checkboxes below to track each meal, snack, and hydration goal daily. The shopping list is organized by category so you can knock it out in a single trip. Prep everything on Day 0 — that's the single biggest predictor of whether you'll stick with it.