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Detox & Hydration Plan
A gentle, cleansing plan that flushes out toxins, improves digestion, and restores hydration. Ideal for rest or recovery days between intense training cycles.
Duration
1 Week
Calories
1500–1700 kcal/day
Macros Distribution
Protein — 25%
Carbs — 55%
Fat — 20%
Monday
5 MealsMorning Detox
2 items
- Warm lemon water
- 5 soaked almonds
Breakfast
2 items
- Cucumber mint smoothie
- Papaya bowl
Lunch
2 items
- Vegetable soup
- Steamed rice (small portion)
Snack
2 items
- Coconut water
- Apple slices
Dinner
2 items
- Lentil broth
- Boiled vegetables
Tuesday
5 MealsMorning Detox
2 items
- Green tea with ginger
- Walnuts (4 pcs)
Breakfast
1 items
- Oats porridge with chia seeds
Lunch
2 items
- Vegetable khichdi
- Cucumber salad
Snack
2 items
- Cucumber mint water
- Fruit bowl
Dinner
2 items
- Clear vegetable soup
- Sweet potato (1 small)
Wednesday
5 MealsMorning Detox
2 items
- Aloe vera juice
- Green smoothie
Breakfast
2 items
- Steamed idlis (2)
- Tomato chutney
Lunch
2 items
- Vegetable rice bowl
- Spinach soup
Snack
2 items
- Green tea
- Sliced watermelon
Dinner
2 items
- Boiled moong dal
- Vegetable stew
Thursday
5 MealsMorning Detox
2 items
- Lukewarm honey-lemon water
- 2 soaked dates
Breakfast
1 items
- Smoothie (banana + oats + flaxseeds)
Lunch
3 items
- Brown rice
- Vegetable curry
- Green salad
Snack
2 items
- Coconut water
- Fruit salad
Dinner
2 items
- Vegetable soup
- Steamed broccoli
Friday
5 MealsMorning Detox
2 items
- Cucumber mint drink
- Handful of raisins
Breakfast
2 items
- Oats bowl with almond milk
- Berries
Lunch
2 items
- Vegetable khichdi
- Spinach soup
Snack
2 items
- Lemon water
- Cucumber slices
Dinner
2 items
- Pumpkin soup
- Steamed vegetables
Saturday
5 MealsMorning Detox
2 items
- Ginger tea
- 5 soaked almonds
Breakfast
2 items
- Papaya + pineapple fruit bowl
- Herbal tea
Lunch
2 items
- Vegetable broth
- Brown rice (small portion)
Snack
2 items
- Coconut water
- Mixed nuts (small handful)
Dinner
2 items
- Moong soup
- Grilled vegetables
Sunday
5 MealsMorning Detox
1 items
- Warm water + lemon + mint leaves
Breakfast
1 items
- Oats with banana slices
Lunch
2 items
- Vegetable khichdi
- Beetroot salad
Snack
2 items
- Green tea
- Apple slices
Dinner
2 items
- Clear soup
- Steamed veggies
Notes
Focus on hydration — at least 3 liters of water daily. Avoid processed foods, sugar, caffeine, and fried items. Include herbal teas and light activity like yoga or stretching.