Chronic fatigue, digestive issues, and poor sleep have you on edge. Going on a 10-day detox diet seems like the best solution – it’ll help you get rid of toxins, boost your metabolism and give you a burst of energy. The thing is you’re not sure that mainly drinking juice for 10 days is something you can do. The good news is, you don’t have to go on a restrictive diet to detox. Forget the Master Cleanse and other crazy diets that are impossible to stick to long-term. Instead, revamp your food choices with healthy foods and change your eating habits. This is the best way to detox. You’ve probably read your fair share of diet plans, so here’s a shopping guide that will make your meal prep and diet so much easier. It includes a for a 10-day detox diet shopping list and expert tips on how to get the most bang for your buck.
About The 10-Day Detox Diet Plan Shopping List
This dieting plan gives you many healthy eating options to choose from. Furthermore, it’s flexible enough to include your preferences. And the best part — it has some advice on how to choose the best foods without breaking the bank.
Here’s what you need to know about stocking up on healthy, healing foods before going on a 10-day detox.
Read More: 10-Day Detox Diet: How To Get All The Benefits Of A Detox Without Juicing
Foods To Eat
First up, here’s what should be in your shopping cart as you prepare for your detox:
Healthy Meats (Grass-Fed Beef, Lean Poultry, Salmon, Tuna)
Some meats are high in fat, especially saturated fat. Eating a lot of saturated fat can raise cholesterol levels in your blood, and having high cholesterol increases your risk of coronary heart disease (13).
The type of meat product you choose and how you cook it can make a big difference in the saturated fat content.
While on this detox diet, choose lean meats. A rule of thumb is that the more white a cut of meat has, the more fat it contains. So for bacon, for example, you’ll choose back bacon because it has less fat than the streaky bacon.
For fish, you’ll choose the fatty kind like salmon. It is rich in Omega 3 fatty acids which support heart health, boost immunity, lower inflammation, and promotes weight loss by decreasing fat stores and increasing serotonin production (10). You’ll need to be wary of fish that might have high mercury levels like swordfish.
Other tips to help you buy healthier options:
- Buy more seafood (salmon, tilapia, etc.) than red meat (beef, lamb, pork).
- Buy skinless chicken and turkey.
- Limit processed meats such as sausages, beef burgers, and salami as they’re rich in fat and salt.
- Check nutrition labels on pre-packed meats to see how much fat it contains.
Leafy Greens (Kale, Spinach, Lettuce, Chicory, Collard Greens, And Mustard Greens)
They’re one of the most nutrient-dense forms of vegetables available so they should be in every diet. Spinach is best for detox diets because it’s high in magnesium (14).
Leafy greens are also rich in calcium, folate, and iron (7). Because of their very low-calorie count, you can eat as much as you want without adding unnecessary calories to your daily intake.
Cruciferous Vegetables (Broccoli, Cauliflower, Cabbage)
They’re loaded with vitamins and minerals that promote good health and contain sulfur compounds that eliminate toxic heavy metals from the body (4). Cabbage is one of the best detoxifying foods because it contains chemicals known as glucosinolates, which help cleanse our bodies’ carcinogens (5).
Try eating cruciferous vegetables at least twice a week.
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Fruits (Apples, Pears, Oranges)
They’re rich in vitamin C which supports the immune system and contains antioxidants that neutralize harmful toxins inside your body (16). Apples are rich in fiber and they lower cholesterol levels so you’ll be better able to fight off inflammation and disease. Pears are also rich in fiber so they’re a good choice for the detox diet (6).
Berries (Strawberries, Blueberries, Blackberries)
They contain high levels of anthocyanins which prevent cancer by neutralizing free radicals that cause cell damage. Berries are highly acidic which helps get rid of old, calcified plaque from the body (1).
Root Vegetables (Carrots, Beets, Parsnips)
They’re suitable for your digestive system because they have a lot of fiber. They are also low energy-dense foods and are rich in antioxidants. Be careful not to over consume them as they are high in carbs and overeating can cause blood sugar spikes (8).
Eggs (Pastured Eggs)
They contain all of the essential amino acids necessary for building muscle and also support the immune system while boosting energy levels (15).
Olive Oil
It lowers blood pressure, fights cancerous cells by inhibiting tumor growth, and improves blood circulation, reducing the risk of heart attacks and strokes (11). Use olive oil liberally as you cook to enjoy all of the health benefits it has to offer.
Nuts And Nut Butters (Almond, Peanut, And Cashew)
They’re high in protein and fiber which is great for weight loss (9). They also contain heart-healthy monounsaturated fats so they lower cholesterol levels and prevent clogged arteries.
Dark Chocolate (At Least 70% Cacao)
It’s full of antioxidant-rich cocoa which lowers blood pressure, helps reduce the risk of stroke and heart attack and improves mood by increasing serotonin levels in the brain. It also contains magnesium which is needed to produce energy for your body and it increases serotonin levels to help with cravings (2).
Read More: 5-Day Detox Diet Plan: Why Juicing Won’t Work, And What To Do Instead
10-Day Detox Diet Shopping List: Foods To Avoid
Cut these foods out of your diet to enjoy the benefits of a detox:
- Artificial sweeteners
- Coffee and caffeine (including decaf)
- Processed foods with artificial ingredients, preservatives, or high-fructose corn syrup
- Alcohol
- Refined sugar
- Foods that contain trans fats
Shopping Tips For Healthy Eating
Healthy eating doesn’t have to be stressful, or expensive. Use these tips for successful shopping:
Eat Before You Go
Never go shopping on an empty stomach. It will make it harder to resist temptation, and your healthiest choices may not be the first thing you grab off the shelf. Instead, eat a healthy snack before heading out.
Read Labels
Since the Nutrition Facts label sometimes isn’t enough to know what’s really in a packaged food, you should also take the time to check out the ingredient list (12). If you recognize only one or two of the first several ingredients on an item’s label (and maybe not even those), don’t buy it. You probably won’t like whatever mystery ingredients are lurking in there.
Plan Ahead
Go with a shopping list, and stick to it. An easy way to blow your healthy eating plan is to wander into the store without any idea of what you’re looking for – or worse yet, stop somewhere else after leaving the supermarket because “you just have to pick up something.”
Stick with your original plan by making sure that everything on your list can be found in one place: as soon as possible. That means no impulse buys at an extra store, and no saving “just one more thing” for another trip.
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Go Seasonal
One way to make healthy eating cheaper is by sticking with what’s fresh and available seasonally— foods that grow when the weather permits. For example, watercress is popular during the winter months, while citrus fruits like oranges are peak in the summer. Seasonal produce is not only cheaper but also packed with more nutrients.
Buy The Rainbow
If you want to get vitamins, minerals, fiber, and antioxidants all at once, aim for color-coded varieties on your next trip to the supermarket. Aim for red, orange, yellow, green, blue/purple, and brown (or black) produce: think cranberries next time you’re buying cranberry juice and dark leafy greens like mustard greens or kale instead of iceberg lettuce.
Buy Frozen Produce
If you need produce that’s not in season but don’t want to go over your budget, then stock up on frozen fruits and vegetables. Frozen foods are often just as nutritious as fresh produce, but can be more convenient to keep around. There are many ways to incorporate frozen fruits and veggies into your diet — you can use frozen blueberries and frozen spinach for blended smoothies.
The Bottom Line
Navigating the supermarket aisles can feel overwhelming when you’re trying to make healthy food choices. But with this 10-day detox diet shopping list, you can skip the stress and leave the market with bags full of healthy options.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
SOURCES:
- Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits (2017, ncbi.nlm.nih.gov)
- Cocoa and Chocolate in Human Health and Disease (2011, ncbi.nlm.nih.gov)
- Coconut oil: what do we really know about it so far? (2019, academic.oup.com)
- Crucial facts about health benefits of popular cruciferous vegetables (2012, sciencedirect.com)
- Cruciferous Vegetables and Human Cancer Risk: Epidemiologic Evidence and Mechanistic Basis (2009, ncbi.nlm.nih.gov)
- Effects of Intake of Apples, Pears, or Their Products on Cardiometabolic Risk Factors and Clinical Outcomes: A Systematic Review and Meta-Analysis (2019, academic.oup.com)
- Green Leafy Vegetables – an overview (n.d., sciencedirect.com)
- Grown to be Blue—Antioxidant Properties and Health Effects of Colored Vegetables. Part I: Root Vegetables (2019, ncbi.nlm.nih.gov)
- Health Benefits of Nut Consumption (2010, ncbi.nlm.nih.gov)
- Omega-3 Fatty Acids – Consumer Fact Sheet (2021, ods.od.nih.gov)
- Potential Health Benefits of Olive Oil and Plant Polyphenols (2018, ncbi.nlm.nih.gov)
- Reading Food Labels | National Institute on Aging (2019, nia.nih.gov)
- Saturated Fatty Acids and Risk of Coronary Heart Disease: Modulation by Replacement Nutrients (2010, ncbi.nlm.nih.gov)
- The bioavailability of magnesium in spinach and the effect of oxalic acid on magnesium utilization examined in diets of magnesium-deficient rats (1995, pubmed.ncbi.nlm.nih.gov)
- The Impact of Egg Nutrient Composition and Its Consumption on Cholesterol Homeostasis (2018, ncbi.nlm.nih.gov)
- Vitamin C in Disease Prevention and Cure: An Overview (2013, ncbi.nlm.nih.gov)
