budget body detox - chef hansen budget body 7 day detox this menu has been designed to feed one...

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Budget Body 7 Day Detox This menu has been designed to feed one individual for 7 days. Considerations for picky eaters, heavy eaters, food allergies or any other eating patterns are not included in this plan. Staple pantry items are not included. Most people have basic cooking products such as spices and cooking oil already, but you can include them in your budget if you don’t. The dollar store is typically a good place to stock up on inexpensive but handy cooking essentials. (See attached Recommended Pantry Staples List). There is a meal planned for every breakfast, lunch and dinner, which does include leftovers. Sometimes food tastes better the next day! Take advantage of any food leftover from the previous day’s meals and save yourself some time and money.

What is a Detox? Our bodies perform a natural detoxification process around the clock to remove toxins, utilizing important nutrients from our diet. Many toxins are those that are introduced to our system through eating, drinking, and just breathing, including air pollution, pesticides, phthalates from plastic, and chemicals in tobacco smoke. Over time, these toxins can negatively affect the way our bodies work, and could also lead to health complications.

Since toxins can be dangerous to human health, they must be processed within our bodies and excreted. Every person’s natural detoxification ability varies and may be influenced by diet, lifestyle, health status, and genes. Some people may require additional support in detoxification. This detox guide will help to support your body’s own detoxification capabilities.

What makes this detox plan different? You may have heard about juice cleanses or celebrity endorsed detox programs. Many times these programs require the purchase of specific supplements or related products that really aren’t necessary. They often can lead to fatigue, muscle wasting, and even the disruption of natural detoxification processes in the body. It’s important to remember that in order to assist the body’s natural detoxification capabilities, you must consume quality protein and carbohydrates. This detox guide ensures you are receiving adequate nutrition while focusing on whole foods that aid your body’s digestive system and detoxification abilities. We’re talking about refocusing the mind, body, and palate on healthy, tasty, and nutritious foods.

*Results vary depending on starting point, goals, and effort. Exercise and proper diet are necessary to achieve and maintain weight loss. Consult with your physician or dietitian before beginning any new diet program.

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Menu

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

Breakfast

Overnight oats

Berry spinach smoothie

Egg + Black Bean

Scramble

Overnight oats

Berry spinach smoothie

Egg + Black Bean

Scramble

Overnight Oats

Snack

Apple + Almonds

Apple + Hard-Boiled Egg

Apple + Almonds

Apple + Hard-Boiled

Egg

Apple + Almonds

Apple + Hard-Boiled

Egg

Apple + Almonds

Lunch

Lemon Pepper Tuna

Salad

Fish taco bowl (leftovers)

Pan Seared Shrimp with Black Bean

Salsa + Zucchini

(leftovers)

Roasted Salmon + Steamed Broccoli

(leftovers)

Lemon Pepper

Tuna Salad

Lemon Garlic Shrimp with

Green Beans (leftovers)

Spinach + Cabbage Salad with Salmon (leftovers)

Snack

Hummus + Cucumber

Edamame Hummus + Baby Carrots

Edamame

Hummus + Cucumber

Edamame Hummus + Baby Carrots

Dinner

Fish + Black Bean Taco Bowl with Cabbage Slaw

Pan Seared Shrimp with Black Bean

Salsa + Zucchini


Mushroom + Spinach Frittata

with Black Bean Salsa

Lemon Garlic

Shrimp with Green Beans

Spinach + Cabbage

Salad with Salmon

Steamed Cod with Red

Cabbage + Avocado Slaw

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Shopping List Fresh Fruits + Vegetables Apples x 7 $1.49/lb Avocado x 2 $.87 Baby Carrots x 1 bag $0.99 Cilantro x 1 OPTIONAL Cucumbers x 1 $1.00 Lemon x 3 OPTIONAL Lime x 3 OPTIONAL Mushrooms x 8 oz $2.49 Red cabbage x 1 $.99 Spinach x 16 oz $5.00 Tomatoes x 2 $.88 Zucchini x 1 lb $1.49 Frozen Fruits + Vegetables Frozen Broccoli (16oz) $1.00 Frozen Berries x 2 bags $3.32 Frozen Edamame (8 oz) $2.00 Frozen Green Beans (16oz) $1.00 Fish Frozen Salmon x 1 lb $5.00 Frozen Atlantic Cod x 1lb $5.00 Tuna x 12 oz STAPLE ITEM Raw Jumbo Shrimp x 1 lb $7.99 *Additional coupons can be found at your local grocery stores. Shop for what is on sale. If fresh berries are less expensive than frozen berries, go with fresh! All food prices are based on Safeway in Phoenix, AZ

Rice/Grains Oats x 18 ounces STAPLE ITEM Legumes Black Beans x 3 cans $0.88 Garbanzo Beans x 1 can $0.88 Nuts/ Seeds Almonds STAPLE ITEM Beverages Almond Milk x 32 oz $2.00 Misc. Eggs x 1 dozen $0.99 Nonfat Greek yogurt x 16 oz $3.00 Garlic STAPLE ITEM

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(Recommended) Staple Pantry Items Oils, Vinegars, and Condiments Oils: extra-virgin olive oil, coconut, avocado oil Vinegars- apple cider, balsamic, distilled white, red wine Seasonings Kosher salt Black pepper Dried herbs and spices: bay leaves, cayenne pepper, crushed red pepper, cumin, ground coriander, garlic powder, oregano, paprika, rosemary, thyme, cinnamon, ginger, nutmeg Spice blends: chili powder, curry powder, Italian seasoning Stevia Canned Goods and Bottled Items Almond butter Canned beans: black, cannellini, garbanzo, kidney Olives Honey Low-sodium stock or broth Canned tomatoes: crushed, paste, sauce Salsa Tuna fish Grains and Legumes Rice: brown and white Quinoa Oats

**Highlighted ingredients are staple items needed for the meal plan

Refrigerator Basics Large eggs Almond milk or Coconut milk Freezer basics Frozen fruit: berries, peaches Frozen vegetables: broccoli, bell pepper and onion mix, peas, spinach Storage Produce Garlic Onions (red, yellow) Sweet potatoes Nuts or seeds: almonds, sunflower, chia

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Hardboiled Eggs (Sunday Prep) Prep Time: 5 minutes Yield: 3 servings (Morning snack: Day 2, Day 4, Day 6) INGREDIENTS 3 large eggs PREPARATION

1. Place the eggs in a saucepan and fill with enough cold water to cover the eggs (they should sit in a single layer). Bring to a boil over medium-high heat. As soon as the water comes to a boil, turn off the heat and cover the pan; let sit for 13 minutes

2. Drain the eggs, then transfer to a bowl of ice water. Let cool completely. 3. To peel, gently crack the eggs on the countertop all over, then roll them between your

hands. Peel the eggs.

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Overnight Oats with Berries Prep Time: 10 minutes Yield: 1 serving (Breakfast: Day 1, Day 4, Day 7) INGREDIENTS 1/4 cup old fashioned oats 1 Tablespoon chia seeds ½ cup non-fat Greek yogurt 1 teaspoon honey 1/4 cup almond milk Dash of cinnamon 1/4 cup frozen berries, thawed PREPARATION

1. Add the oats, chia seeds, yogurt, honey, almond milk and cinnamon to a large bowl. Mix well.

2. Cover and refrigerate. 3. In the morning top with ¼ cup berries.

**Recipe can be tripled and made ahead of time for Days 1, 4 and 7 but oats are best tasting when made fresh the night before each day** **If chia seeds are not available any type of seeds such as flax, sunflower, hemp can be substituted**

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Lemon Pepper Tuna Salad Prep Time: 10 minutes Yield: 1 servings (Lunch: Day 1 + Day 5) INGREDIENTS 1 tablespoon olive oil ½ lemon juiced ¼ teaspoon kosher salt ⅛ teaspoon black pepper 6 ounces canned tuna in water, drained 1 cup spinach ½ tomato, sliced PREPARATION

1. Whisk together olive oil, lemon juice, salt and pepper. Add tuna and mix to combine.

2. Serve over spinach and top with sliced tomatoes Nutrition Facts for one serving: 283 calories; 15g total fat; 3.5g carbohydrates; 34.5g protein **Recipe can be tripled and made ahead of time for all 3 days**

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Easy Hummus Prep Time: 15 minutes Cook Time: 5 minutes Yield: 1 1/2 cups (PM Snack: Day 1, Day 3, Day 5, Day 7) INGREDIENTS 1 clove garlic, peeled 1 (15-ounce can) garbanzo beans, drained and rinsed 2 tablespoons lemon juice 2 tablespoons olive oil 1 tablespoon ground coriander 2 teaspoons cumin 1/4 teaspoon kosher salt 1/8 cup water PREPARATION

1. Add garlic, garbanzo beans, lemon juice, olive oil, coriander, cumin and salt into a food processor fitted with the chopping blade.

2. Power on machine and slowly pour water through the opening in the top of the food processor using just enough water to achieve a thick consistency. Continue processing for about 1 minute to thoroughly blend ingredients. Add more water if necessary.

3. Package in storage container and keep in fridge. Nutrition Facts for one serving (1/4 cup dip): 80 calories; 2g total fat; 0g saturated fat; 0mg cholesterol; 13g carbohydrates; 3g fiber; 3g protein **Ground coriander can be found in the spice section of most grocery stores. Find a grocery store that does bulk spices where you can purchase only the amount you need**

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Fish + Black Bean Taco Bowl with Red Cabbage Slaw Prep Time: 15 minutes Cook Time: 10-12 minutes Yield: 2 servings (Dinner: Day 1 + Lunch: Day 2) INGREDIENTS 1 tablespoon olive oil 2 teaspoons chili powder 1/2 teaspoon kosher salt 10 ounces ( about 2 fillets) frozen Atlantic Cod, thawed Slaw 2 cups shredded purple cabbage 1 tablespoon apple cider vinegar 1/4 cup chopped cilantro Salt and pepper to taste 1 cup black beans, rinsed + drained 1/2 avocado, thinly sliced PREPARATION

1. Preheat oven to 400 F. Mix together olive oil, chili powder, and salt. Spread over fish and bake on sheet pan until fish flakes easily, about 10-12 minutes.

2. Mix together purple cabbage, apple cider vinegar, cilantro and salt and pepper. Toss to combine.

3. Serve 1 piece of fish over 1/2 cup black beans and 1/4 avocado. (Save remaining portion for tomorrow’s lunch)

Nutrition Facts for one serving: 453 calories; 15g total fat; 41g carbohydrates; 38.5g protein

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Berry Spinach Smoothie Prep Time: 5 minutes Yield: 1 serving (Breakfast: Day 2 + Day 5) INGREDIENTS 1 cup almond milk 1 tablespoon chia seeds 1 cup spinach ½ cup non-fat Greek yogurt 1 cup frozen berries PREPARATION

1. Add almond milk, chia seeds, spinach, yogurt and frozen berries to a blender. Blend until smooth.

Nutrition Facts for one serving: 253 calories; 7g total fat; ;32g carbohydrates; 17g protein **Recipe must be made fresh for each day**

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Pan Seared Shrimp with Black Bean Salsa + Zucchini Prep Time: 15 minutes Cook Time: 5 minutes Yield: 2 servings (Dinner: Day 2 + Lunch: Day 3) INGREDIENTS ½ cup black beans 1 tomato, seeded + diced ½ avocado, diced 1/2 lime, juiced 2 tablespoons chopped cilantro Pinch of salt 2 teaspoons olive oil, divided 8 ounces frozen jumbo shrimp, thawed ½ teaspoon kosher salt ¼ teaspoon black pepper 2 cups sliced zucchini (about 1 pound zucchini) 1 clove garlic, minced PREPARATION

1. To make the salsa, mix together black beans, tomato, avocado salt, lime juice and cilantro in a small bowl. Set aside.

2. Heat 1 teaspoon olive oil over medium high heat in a large non-stick skillet. Add shrimp to skillet and season with salt and pepper. Sear shrimp, about 2 minutes on each side or until shrimp is pink and forms the letter “C”. Remove from pan and set aside.

3. Heat remaining 1 teaspoon olive oil in the skillet over medium high heat. Add zucchini, garlic and salt and pepper to taste. Cook for 4-5 minutes until zucchini is slightly tender. Remove from heat and set aside.

4. Serve half of the shrimp with half of the zucchini mixture. Top with half of the black bean salsa. Save remaining portion for Wednesday lunch.

Nutrition Facts for one serving: 363 calories; 17g total fat; 20g carbohydrates; 32.5g protein

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Egg + Black Bean Breakfast Scramble Prep Time: 5 minutes Cook Time: 5 minutes Yield: 1 serving (Breakfast: Day 3 + Day 6) INGREDIENTS 1 teaspoon olive oil 1 cup raw spinach ½ cup black beans 2 eggs, beaten Salt and pepper to taste PREPARATION

1. Heat olive oil over medium heat in a medium nonstick skillet. 2. Add spinach and black beans. Sauté for 1 minutes until spinach has wilted and cooked

down. 3. Add eggs to pan and cook for 1-2 minutes until cooked. Season with salt and pepper

and serve. Nutrition Facts for one serving: 308 calories; 14.5g total fat; 23g carbohydrates; 21g protein

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Roasted Salmon + Steamed Broccoli Prep Time: 10 minutes Cook Time: 15 minutes Yield: 2 servings (Dinner: Day 3 + Lunch: Day 4) INGREDIENTS 1 tablespoon olive oil, divided 8 ounces frozen sockeye salmon (2 fillets), thawed ½ teaspoon kosher salt ¼ teaspoon black pepper 16 ounces frozen broccoli ½ lemon PREPARATION

1. Heat oven to 425 F. Place thawed fish on a foil-lined baking sheet. Brush salmon with ½ tablespoon olive oil and season with salt and pepper.

2. Bake for 10-12 minutes until fish flakes easily with a fork. 3. Meanwhile, steam frozen broccoli in bag if microwave safe or remove from bag and

place in microwave safe dish. Steam in microwave for 2-4 minutes until tender. Drizzle remaining olive oil on broccoli.

4. Squeeze fresh lemon over salmon and broccoli. Portion into 2 servings saving one for Lunch, Day 4

Nutrition Facts for one serving: 305 calories; 16.5g total fat; 7g carbohydrates; 33g protein

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Mushroom + Spinach Frittata with Black Bean Salsa Prep Time: 5 minutes Cook Time: 10 minutes Yield: 1 serving (Dinner: Day 4) INGREDIENTS ½ cup black beans ½ tomato, seeded and diced ½ avocado, diced ¼ teaspoon kosher salt ½ lime, juiced 2 tablespoons chopped cilantro 1 teaspoon olive oil 4 ounces sliced mushrooms 1 cup spinach 2 eggs, beaten PREPARATION

1. To make the salsa, mix together black beans, tomato, avocado salt, lime juice and cilantro in a small bowl. Set aside.

2. Heat olive oil over medium heat in a medium nonstick skillet. 3. Add mushrooms and sauté for 4-5 minutes. Stir in spinach and cook until spinach has

wilted and cooked down, about 1-2 minutes. 4. Add eggs to spinach and mushroom mixture. Do not stir. Reduce heat and cover.

Cook for 2 minutes or until eggs have set. Season with salt and pepper and serve with salsa.

Nutrition Facts for one serving: 450 calories; 25g total fat; 35g carbohydrates; 26g protein

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Lemon Garlic Shrimp with Green Beans + Mushrooms Prep Time: 10 minutes Cook Time: 10 minutes Yield: 1 serving (Dinner: Day 5 + Lunch: Day 6) INGREDIENTS 1 tablespoon olive oil 1 clove garlic, finely minced 8 ounces frozen jumbo shrimp, thawed ¼ teaspoon kosher salt Black pepper, to taste 16 ounces frozen green beans, thawed + drained 4 ounces sliced mushrooms ½ lemon PREPARATION

1. Preheat oven to 400 F 2. Line a baking sheet with foil or parchment. Toss together oil, garlic, shrimp, salt

and pepper. Evenly lay on one half of the baking sheet. 3. One the other half of the baking sheet evenly spread mushroom and green

beans. 4. Bake for 10 minutes or until shrimp is pink and forms a “C” shape. 5. Juice lemon over shrimp, green beans and mushrooms. Portion half of meal for

Lunch, Day 6. Nutrition Facts for one serving: 340 calories; 16g total fat; 19g carbohydrates; 30g protein

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Spinach + Purple Cabbage Salad with Salmon Prep Time: 10 minutes Cook Time: 10 -12 minutes Yield: 2 servings (Dinner: Day 6 + Lunch: Day 7) INGREDIENTS 2 tablespoons olive oil, divided 8 ounces frozen sockeye salmon fillets (2 fillets), thawed ½ lime, juiced 1 tablespoon apple cider vinegar Pinch of salt and pepper 2 cups spinach 2 cups thinly sliced purple cabbage PREPARATION

1. Heat oven to 425 F. Place thawed fish on a foil-lined baking sheet. Brush salmon with 1 tablespoon olive oil and season with salt and pepper.

2. Bake for 10-12 minutes until fish flakes easily with a fork. 3. Meanwhile, whisk together 1 tablespoon olive oil, lime juice, apple cider vinegar, salt and

pepper in a large bowl. Fold in spinach and red cabbage. 4. Serve salad with salmon. Portion half of meal for Lunch, Day 7.


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Steamed Cod with Red Cabbage + Avocado Slaw Prep Time: 10 minutes Cook Time: 10 minutes Yield: 1 serving (Dinner: Day 9) INGREDIENTS 1 cup thinly sliced red cabbage 1 tablespoon apple cider vinegar 1/4 cup chopped cilantro ½ avocado, diced Salt and pepper to taste 5 ounces frozen Atlantic cod fillet (1 fillet), thawed PREPARATION

1. Mix together purple cabbage, apple cider vinegar, cilantro, avocado and salt and pepper. Toss to combine. Set aside.

2. Steam cod in the microwave in a steam basket. Steam for 2-3 minutes until fish is cooked through. Season with salt and pepper and serve with cabbage + avocado slaw.


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Category Avoid Recommended

Fruits Fruit juices/spreads/preserves with added sugars

Apples, pears, blackberries, blueberries, strawberries (fresh, canned, juiced w/ no added sugars) All other unsweetened, fresh, frozen, water-packed, or canned fruits, 100% fruit juices

Vegetables Corn, breaded or creamed vegetables

Cruciferous vegetables (broccoli, cauliflower, kale, cabbage, Brussels sprouts); raw greens (red and green lettuce, romaine, spinach, endive) All other frozen or fresh vegetables; carrots, mushrooms, bell peppers, unsweetened vegetable juices

Legumes All other canned, frozen, or dry beans/ peas, hummus

Fish Fresh, wild-caught fish, including cod, halibut, salmon, flounder, sole, tilapia, mahi mahi, trout

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Beverages Regular or diet sodas, energy/sports drinks, alcoholic beverages, coffee, non-herbal teas, other caffeinated and decaf beverages

Water: filtered, mineral, seltzer, herbal teas

Spices/ Condiments

Chocolate, BBQ sauce, ketchup, dijon mustard, relish Processed and hydrogenated oils Mayonnaise/dressings with dairy/ gluten/ sugars Prepackaged seasonings with gluten/dairy/sugars

All vinegars (except malt) All fresh or dry herb/spices Oils: olive, flaxseed, canola, safflower, sunflower, sesame, walnut, pumpkin, almond, coconut

Rice/ Grains Cornmeal/flour, corn starch Foods with wheat and wheat flours; processed cereals; gluten-containing products: spelt, kamut, rye, barley

Gluten-free oats, quinoa, buckwheat, millet, potato flour, tapioca, arrowroot, amaranth

Nuts/ Seeds Peanuts/ Peanut butter All other nuts and seeds including milks and unsweetened butters

Sweeteners Foods with refined sugars, cane sugar/juice, corn syrup, glucose, sucrose, dextrose, honey, maple syrup, extracts (e.g. vanilla)

Stevia

Dairy Products/ Milk Substitutes

Milk, cheese, cottage cheese, cream, butter, margarine, ice cream, non-dairy creamers, soy milk

**Plain nonfat Greek yogurt is ok** Unsweetened milk alternatives: rice, hazelnut, hemp, almond, coconut

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Detox Meal Plan: Day 1

1293 Calories • 128g Carbs (35g Fiber) • 50g Fat • 97g Protein

Simple Overnight Oats 1 serving

Apples 1 small (2-3/4" dia) • (149g) Almonds 15 almond • (18 g)

Tuna 6 oz •170 g)

Olive oil 1 tbsp • (14 g)

Spinach 1 cup • (30 g)

Tomatoes 1/2 medium whole (2- 3/5" dia) • (62 g)

Hummus

1 serving

Cucumber 1/2 cup, sliced • (60 g)

Fish + Black Bean Taco Bowl with Apple Cabbage Slaw 1 serving

BREAKFAST MID-MORNING

SNACK LUNCH

AFTERNOON SNACK

DINNER

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Detox Meal Plan: Day 2 1365 Calories • 128g Carbs (36g Fiber) • 49g Fat • 103g Protein

Berry Spinach Smoothie 1 serving

Hard-Boiled Egg 1 egg Apple 1 medium

Fish + Black Bean Taco Bowl with Apple Cabbage Slaw 1 serving

Edamame 1/2 cup

Pan Seared Shrimp with Black Bean Salsa + Zucchini

1 serving


SNACK LUNCH

AFTERNOON SNACK

DINNER

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BREAKFAST MID MORNING SNACK

LUNCH AFTERNOON SNACK

Egg + Black Bean Scramble

1 serving

Almonds (15 each)

Apple 1 medium • (178 g)

Pan Seared Shrimp with Black Bean Salsa + Zucchini

1 serving

Hummus

1 Serving Baby Carrots

3 ounces

DINNER

Roasted Salmon + Steamed Broccoli 1 serving

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Apples 1 small (2-3/4" dia) • (149 g)

Hard-Boiled Egg 1 egg


1 serving

Edamame

1/2 cup • (68 g)

Mushroom + Spinach Frittata with Black Bean Salsa 1 serving


SNACK LUNCH

AFTERNOON SNACK

DINNER

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BREAKFAST MID MORNING

SNACK LUNCH AFTERNOON

SNACK

Berry Spinach Smoothie 1 Serving

Apple 1 medium Almonds 15 each

Lemon Pepper Tuna Salad 1 Serving

Edamame ½ cup (68g)

DINNER

Lemon Garlic Shrimp with Green Beans 1 serving

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Egg + Black Bean Scramble 1 Serving

Almonds 15 almond • (18 g) Apple 1 medium • (178 g)

Lemon Garlic Shrimp with Green Beans 1 Serving

Edamame ½ cup • (68 g)

DINNER

Spinach + Purple Cabbage Salad with Salmon 1 serving

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Detox Meal Plan: Day 7

1325 Calories • 110g Carbs (30g Fiber) • 58g Fat • 91g Protein




Apple 1 small (2-3/4" dia) •(149g)

Spinach + Purple Cabbage Salad with Salmon 1 serving

Hummus 1 serving

Almonds

15 each

Baby Carrots 3 ounces

DINNER

Steamed Cod with Purple Cabbage + Avocado Slaw

1 serving

budget body detox - chef hansen budget body 7 day detox this menu has been designed to feed one...

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