What Does It Mean to Detox?

Detoxing isn’t about harsh juice cleanses or extreme diets; it’s about giving your body the essential nutrients it needs to naturally cleanse itself. Think of it as a gentle reset — especially after the dark winter months when our bodies might need a little extra TLC. (Tendor Loving Care) For women over 35, detoxing is the perfect time to reset the digestive system, improve energy levels, and support the body’s metabolism. It’s a great opportunity to say goodbye to poor diet habits and welcome in vibrant, whole foods that nourish and revitalize from the inside out.

Instead of turning to restrictive diets, focus on the foods that give your body the essential nutrients it craves. Start your day with a refreshing green smoothie packed with detoxifying cucumber, vitamin-rich spinach, and a zesty splash of lemon to help support the digestive system. Or, enjoy a bowl of antioxidant-loaded berries — full of fiber, vitamins, and water — to boost metabolism and improve digestion.

Spring brings the perfect energy for a fresh start, and it’s the ideal time to embrace whole foods that support your body’s natural detox process. With foods like leafy greens, hydrating cucumbers, and citrus fruits, you’re giving your body what it needs to cleanse and rejuvenate, leaving you feeling energized, refreshed, and ready for the season ahead!

Why This Plan and Health Benefits?

What’s in the Plan?

✅ High-Protein Meals

✅ Anti-Inflammatory Ingredients 

✅ Detox-Friendly Foods

✅ Gut-Friendly Foods

✅ Balanced Macronutrients

✅ Easy, No-Fuss Recipes

✅ Dairy-Free Options

✅ Whole Grains & Healthy Fats

Related article:

List of Anti-inflammatory Foods for women over 35

The Best Prebiotic and Probiotic Foods for Gut Health

Key Detox Ingredients

Each ingredient plays a specific role in helping your body flush out toxins, improve digestion, and enhance overall health. 

Here’s why these foods are so great for detoxing:

Lemon Juice

Lemon juice is a powerful detoxifier, helping to boost digestion and liver function. It’s packed with vitamin C, which aids in the production of bile, a substance produced by the liver that helps break down fat. A glass of warm lemon water in the morning can kickstart your digestive system and help flush out toxins, making it a perfect addition to any detox routine.

Spinach & Kale

These leafy greens are high in chlorophyll, which helps detoxify the liver and cleanse the blood. Both are also rich in vitamins K and C, which play key roles in supporting your immune system and maintaining healthy skin. The chlorophyll in spinach and kale binds to toxins in the body, helping to neutralize and eliminate them. Plus, their high fiber content promotes healthy digestion and bowel regularity, making them excellent detox companions.

Avocado

Avocados are packed with heart-healthy fats and fiber, making them a great addition to any detox plan. The healthy fats in avocados support the body’s metabolism and help reduce inflammation, while the fiber promotes digestive health by regulating bowel movements and supporting the digestive tract. Additionally, avocados are a rich source of fatty acids, which are essential for optimal cell function and help the body absorb fat-soluble vitamins that assist in detoxing.

Cucumber

Cucumbers are incredibly hydrating and support kidney function by helping to flush out excess waste and toxins from the body. Their high water content not only helps to keep you hydrated but also supports the elimination of toxins through the urinary system. They also have natural diuretic properties, which can help reduce bloating and promote healthy fluid balance in the body.

Turmeric

Turmeric is a well-known anti-inflammatory powerhouse, and its active compound, curcumin, helps to support detox organs like the liver and kidneys. It also plays a role in lowering cholesterol levels and supporting the detoxification process. Turmeric has been shown to stimulate the production of bile, which is vital for the breakdown of fats and detoxification. Its anti-inflammatory properties also help soothe the digestive system and reduce symptoms like bloating.

Chia Seeds

Chia seeds are an excellent source of fiber, which aids the digestive tract by promoting healthy bowel movements and improving gut health. The fiber in chia seeds helps cleanse the digestive system by binding to toxins and waste products and helping to move them through the intestines. Additionally, chia seeds help maintain healthy energy balance levels, keeping your energy stable throughout the day, which is essential during a detox.

Apple Cider Vinegar

Apple cider vinegar is a powerful detoxifier that helps balance blood sugar levels and supports digestion. It boosts the production of stomach acid, aiding in the breakdown of food and absorption of nutrients. This vinegar also helps to cleanse the liver and promote a healthy digestive system by balancing the pH of your gut. It’s particularly useful in regulating blood sugar levels, which can get out of balance when toxins accumulate in the body.

Garlic

Garlic is a natural detoxifier packed with sulfur-containing compounds that help neutralize and flush out toxins from the body. It supports the liver by stimulating detoxification enzymes that help break down harmful substances. Garlic also has antioxidant and anti-inflammatory properties that boost your immune system, making it a great addition to any detox plan. Its ability to stimulate circulation and improve digestion makes it a perfect ally in your detox journey.

Ginger

Ginger is known for its ability to ease indigestion and boost the immune system. It contains compounds that promote healthy digestion by stimulating the production of digestive enzymes, which help break down food and support nutrient absorption. Ginger also has anti-inflammatory properties, making it excellent for reducing bloating and digestive discomfort. Plus, it can help reduce nausea and improve circulation, both of which aid in the detoxification process.

Berries

Berries like blueberries, strawberries, and raspberries are packed with antioxidants, which help fight off free radicals and support the body’s natural detoxification processes. These powerful antioxidants protect the body from oxidative stress while also promoting the health of the digestive system. The high fiber content in berries helps to regulate digestion and keep things moving smoothly in the gut, making them a perfect detox food.

Microgreens

Microgreens are incredibly nutrient-dense and have natural detoxifying properties. These tiny greens, such as radish and broccoli sprouts, are packed with vitamins, minerals, and antioxidants that support liver function and help eliminate toxins from the body. They are also rich in chlorophyll, which can help detoxify the blood and cleanse the digestive system. Adding microgreens to your detox plan ensures you're getting a concentrated dose of nutrients in every bite.

Each of these ingredients plays a vital role in supporting your body’s natural detox processes, helping to cleanse the digestive system, boost energy levels, and promote overall well-being. By incorporating these powerhouse foods into your meals, you’ll feel lighter, more energized, and ready to take on the season ahead!

What to Eat & Avoid

Eat:

• Leafy Greens (Spinach, Kale, Collard Greens, Bok Choy)

• Cruciferous Vegetables (Broccoli, Cabbage)

• Citrus Fruits (Lemons, Juicy Strawberries)

• Whole Grains (Quinoa, Brown Rice, Oats)

• Lean Protein (Chicken Breast, Turkey, Salmon)

• Nuts & Seeds (Almonds, Chia Seeds, Walnuts)

• Olive Oil & Coconut Oil (Heart-healthy fats)

• Herbal Teas (Green Tea, Detox Teas)

Avoid:

• Processed Foods

• Sugary Snacks

• Dairy Products (if sensitive)

• Alcohol

• Fried Foods

• Artificial Sweeteners

Detox meal plan

Here’s a 3-day detox high-protein meal plan (70g-80g) packed with all the key detox ingredients. These meals are designed to support your metabolism, detoxify your body, and provide essential nutrients while keeping you full and energized. Each day includes breakfast, lunch, dinner, and snacks that are high in protein and rich in detox-friendly ingredients.

Day 1

Breakfast: Turmeric Avocado Smoothie

• Ingredients:

  • 1/2 avocado
  • 1/2 cup unsweetened almond milk
  • 1 tsp turmeric powder
  • 1 tsp chia seeds
  • 1/2 cup spinach
  • 1/2 banana
  • Ice cubes

• Instructions:

  1. Combine all ingredients in a blender.
  2. Blend until smooth and creamy.
  3. Pour into a glass and enjoy your anti-inflammatory, gut-supporting, protein-packed smoothie.

Lunch: Lemon Garlic Salmon Salad

• Ingredients:

  • 4 oz wild-caught salmon
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tbsp lemon juice
  • 1 cup mixed greens (spinach, kale)
  • 1/4 cucumber, sliced
  • 1/4 avocado, sliced
  • 1 tbsp chia seeds
  • Salt and pepper to taste

• Instructions:

  1. Heat olive oil in a pan over medium heat. Add garlic and cook for 1 minute until fragrant.
  2. Add the salmon and cook for 4-5 minutes on each side until cooked through.
  3. In a bowl, toss mixed greens, cucumber, and avocado.
  4. Top with the cooked salmon, lemon juice, and a sprinkle of chia seeds.
  5. Season with salt and pepper and serve.

Dinner: Spicy Turmeric Chicken with Steamed Vegetables

• Ingredients:

  • 4 oz chicken breast
  • 1 tsp turmeric powder
  • 1/2 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1 tbsp olive oil
  • 1 cup broccoli, steamed
  • 1/2 cup cauliflower, steamed
  • 1/4 cup quinoa (cooked)

• Instructions:

  1. Season the chicken with turmeric, paprika, cayenne, salt, and pepper.
  2. Heat olive oil in a pan over medium heat and cook the chicken for 6-7 minutes per side, until cooked through.
  3. Steam broccoli and cauliflower until tender.
  4. Serve the chicken with steamed vegetables and quinoa for a balanced, detox-friendly dinner.

Snack: Garlic and Ginger Hummus with Veggies

• Ingredients:

  • 1/4 cup hummus
  • 1 carrot, sliced
  • 1 cucumber, sliced
  • 1/4 bell pepper, sliced

• Instructions:

  1. Serve hummus with fresh veggie slices.
  2. Enjoy as a gut-friendly, protein-packed snack that supports digestion.

Day 2

Breakfast: Lemon-Ginger Chia Pudding

• Ingredients:

  • 1/4 cup chia seeds
  • 1/2 cup unsweetened almond milk
  • 1 tbsp lemon juice
  • 1/4 tsp ground ginger
  • 1/4 tsp vanilla extract
  • 1 tbsp berries (optional)

• Instructions:

  1. In a bowl, mix chia seeds, almond milk, lemon juice, ginger, and vanilla extract.
  2. Let the mixture sit in the fridge for at least 3 hours or overnight.
  3. Top with berries before serving for a burst of antioxidants.

Lunch: Avocado Chicken Lettuce Wraps

• Ingredients:

  • 4 oz grilled chicken breast, sliced
  • 1/4 avocado, mashed
  • 1/4 cup cucumber, thinly sliced
  • 1/4 cup microgreens
  • 2 large lettuce leaves (for wraps)
  • 1 tsp apple cider vinegar
  • Salt and pepper to taste

• Instructions:

  1. In a bowl, combine mashed avocado, cucumber, microgreens, and a splash of apple cider vinegar.
  2. Place grilled chicken slices in the lettuce leaves.
  3. Spoon the avocado mixture onto the chicken, fold the lettuce, and enjoy your refreshing, detox-friendly wrap!

Dinner: Garlic and Ginger Shrimp Stir-Fry

• Ingredients:

  • 4 oz shrimp, peeled and deveined
  • 1 tbsp olive oil
  • 1 clove garlic, minced
  • 1 tsp fresh ginger, grated
  • 1 cup spinach
  • 1/2 cup bell pepper, sliced
  • 1/4 cup quinoa (cooked)

• Instructions:

  1. Heat olive oil in a pan over medium heat. Add garlic and ginger, cooking for 1 minute.
  2. Add shrimp and cook until pink, about 3-4 minutes.
  3. Toss in spinach and bell pepper, and cook for 2-3 more minutes.
  4. Serve with quinoa for a detoxifying, protein-packed dinner.

Snack: Apple Cider Vinegar & Berries

• Ingredients:

  • 1/2 cup mixed berries
  • 1 tsp apple cider vinegar (diluted in 1 cup of water)

• Instructions:

  1. Mix the berries with apple cider vinegar water for a sweet and tangy antioxidant boost.

Day 3

Breakfast: Spinach & Garlic Scramble

• Ingredients:

  • 2 eggs
  • 1/2 cup spinach
  • 1/2 clove garlic, minced
  • 1 tsp olive oil
  • Salt and pepper to taste

• Instructions:

  1. Heat olive oil in a pan and sauté garlic for 1 minute.
  2. Add spinach and cook until wilted.
  3. Crack eggs into the pan and scramble until cooked through.
  4. Season with salt and pepper for a high-protein, detox-friendly breakfast.

Lunch: Turmeric & Cucumber Salad with Grilled Chicken

• Ingredients:

  • 4 oz grilled chicken breast, sliced
  • 1/2 cucumber, sliced
  • 1/4 avocado, sliced
  • 1 tsp turmeric
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

• Instructions:

  1. In a bowl, combine cucumber, avocado, and grilled chicken.
  2. Drizzle with olive oil, lemon juice, and sprinkle turmeric on top.
  3. Toss and serve. This salad supports liver function and metabolism.

Dinner: Baked Lemon Garlic Cod with Roasted Veggies

• Ingredients:

  • 4 oz cod fillet
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 clove garlic, minced
  • 1 cup roasted Brussels sprouts
  • 1/2 sweet potato, diced

• Instructions:

  1. Preheat oven to 375°F (190°C).
  2. Rub the cod fillet with olive oil, garlic, lemon juice, and salt.
  3. Place cod on a baking sheet and bake for 15-20 minutes.
  4. Roast Brussels sprouts and sweet potato in the oven for 25-30 minutes, tossing halfway.
  5. Serve together for a satisfying, protein-packed detox meal.

Snack: Turmeric Ginger Tea

• Ingredients:

  • 1 cup hot water
  • 1 tsp turmeric
  • 1/2 tsp ginger
  • 1 tsp honey (optional)

• Instructions:

  1. Mix turmeric, ginger, and honey into hot water.
  2. Stir well and sip for a calming, anti-inflammatory treat.

This 3-day detox high-protein meal plan is designed to support your digestive system, improve energy levels, and metabolism, while also providing your body with the essential nutrients it needs to detoxify and thrive. The combination of anti-inflammatory, gut-friendly, and detox-friendly foods will leave you feeling revitalized and nourished. Enjoy!

Detox Habits for Women Over 35

1. Start Your Day with Lemon Water 🍋

2. Prioritize Protein in Every Meal

3. Sip on Herbal Teas (Green Tea or Ginger Tea)

4. Move Your Body Daily (Yoga, Walking, or Strength Training)

5. Add Collagen to Your Coffee or Smoothie

6. Focus on Whole Foods & Avoid Processed Foods

7. Get Enough Sleep to Support Detox & Recovery

If you're ready to turn these habits into a lasting part of your lifestyle, read here and check out the checklist!

Ready to Refresh?

Spring is the ideal time to give your body a reset with nourishing foods and mindful habits. This high-protein detox plan will leave you feeling energized, lighter, and ready to embrace the new season. Let’s spring into a stronger, healthier YOU! 🌷💪

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