Dr. Ahmed
Digestive health is vital for a healthy body. Although, our body naturally detoxifies itself, but the current dietary patterns and fast food overload greatly suggest that our gut might need a helping hand for detoxification.
A “Gut Cleanse Detox Diet” normally involves plenty of fruits, vegetables, detox drinks, smoothies, and herbal teas. These are preferred due to their high antioxidant and fiber content.
You may feel symptoms such as bloating, abdominal pain, constipation, diarrhea, or indigestion if your digestive health is compromised. Although these symptoms are not life-threatening, they can quickly impair your health.
So, if you’re having digestive issues, don’t worry; we’ve got you covered.
In this article, we have discussed a complete guide for the “Gut Cleanse Detox Diet” with three different weekly menu plans that have the most effective herbal teas, smoothies, and detox drinks.
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Gut Cleanse Detox Diet Plan – 1000 Calories/ Day
A 1000 daily calories sample menu plan for the “Gut Cleanse Detox Diet”, is presented with multiple smoothies and detox drinks that you can try depending on your ease.
| Day 1 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Monday | Breakfast | Ginger spiced oatmeal bowl | 200 |
| Snack | Cinnamon and Papaya detox drink | 150 | |
| Lunch | Avocado, chicken, and corn salad | 450 | |
| Snack | Peppermint, ginger & turmeric tea | 20 | |
| Dinner | Whole wheat spinach and corn pasta | 250 |
| Day 2 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Tuesday | Breakfast | Blueberry and banana chia seed pudding | 230 |
| Snack | Lemon peel, cinnamon, and ginger tea | 20 | |
| Lunch | Grilled chicken with hummus | 420 | |
| Snack | Mint and fennel seeds tea | 20 | |
| Dinner | Tuna Sandwich | 320 |
| Day 3 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Wednesday | Breakfast | Fennel-flavored semolina pudding | 210 |
| Snack | Carrot and apple juice | 120 | |
| Lunch | Chickpea and zucchini noodles | 380 | |
| Snack | Cumin seeds, mint, and cinnamon tea | 20 | |
| Dinner | Baked gorgonzola pears with almonds | 350 |
| Day 4 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Thursday | Breakfast | Greek yogurt with honey + 1 cup of blueberries | 220 |
| Snack | Chia Seeds and lemon water | 50 | |
| Lunch | Salmon and avocado tacos | 440 | |
| Snack | Mango, mint, and cumin juice | 110 | |
| Dinner | Egg Sandwich | 200 |
| Day 5 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Friday | Breakfast | Avocado Toast + sliced mango | 250 |
| Snack | Banana and pineapple smoothie | 190 | |
| Lunch | Quinoa salad bowl | 210 | |
| Snack | ½ cup Raisins and almonds mix | 120 | |
| Dinner | ½ cup vegetable rice + spicy mushroom bites | 290 |
| Day 6 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Saturday | Breakfast | Blueberry and chia pudding | 200 |
| Snack | Cucumber and apple juice with mint and lemon | 120 | |
| Lunch | Tomato soup with oatmeal tortilla | 350 | |
| Snack | 1 slice of Banana and Oats bread | 120 | |
| Dinner | Vegetable burritos | 220 |
| Day 7 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Sunday | Breakfast | Poached egg with whole wheat toast | 250 |
| Snack | Pomegranate and beet juice | 150 | |
| Lunch | Grilled chicken and vegetable salad bowl | 260 | |
| Snack | Oatmeal cookie | 120 | |
| Dinner | Roasted mushroom gravy with oatmeal tortilla | 310 |
Here is a table summarizing the 7-day Gut Cleanse Detox Diet menu to detox your gut:
| Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
|---|---|---|---|---|---|---|
| Monday | Ginger spiced oatmeal bowl 200 kcal | Cinnamon and Papaya detox drink 150 kcal | Avocado, chicken, and corn salad 450 kcal | Peppermint, ginger & turmeric tea 20 kcal | Whole wheat spinach and corn pasta 250 | 1070 |
| Tuesday | Blueberry and banana chia seed pudding 230 kcal | Lemon peel, cinnamon, and ginger tea 20 kcal | Grilled chicken with hummus 420 kcal | Mint and fennel seeds tea 20 kcal | Tuna Sandwich 320 kcal | 1000 |
| Wednesday | Fennel-flavored semolina pudding 210 kcal | Carrot and apple juice 120 kcal | Chickpea and zucchini noodles 380 kcal | Cumin seeds, mint, and cinnamon tea 20 kcal | Baked gorgonzola pears with almonds 350 kcal | 1080 |
| Thursday | Greek yogurt with honey + 1 cup of blueberries 220 kcal | Chia Seeds and lemon water 50 kcal | Salmon and avocado tacos 440 kcal | Mango, mint, and cumin juice 110 kcal | Egg Sandwich 200 kcal | 1020 |
| Friday | Avocado Toast + sliced mango 250 kcal | Banana and pineapple smoothie 190 kcal | Quinoa salad bowl 210 kcal | ½ cup Raisins and almonds mix 120 kcal | ½ cup vegetable rice + spicy mushroom bites 290 kcal | 1060 |
| Saturday | Blueberry and chia pudding 200 kcal | Cucumber and apple juice with mint and lemon 120 kcal | Tomato soup with oatmeal tortilla 350 kcal | 1 slice of Banana and Oats bread 120 kcal | Vegetable burritos 220 kcal | 1010 |
| Sunday | Poached egg with whole wheat toast 250 kcal | Pomegranate and beet juice 150 kcal | Grilled chicken and vegetable salad bowl 260 kcal | Oatmeal cookie 120 kcal | Roasted mushroom gravy with oatmeal tortilla 310 kcal | 1090 |
This is a 1000 KCal Gut Cleanse Detox menu specifically designed for overweight individuals who aim to lose weight and simultaneously cleanse their gut.
The calorie estimation may not be perfect as it all depends on what is your cup size, portion size, and even some other factors such as fresh fruits might have more calories and vitamins than stale ones.
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Gut Cleanse Detox Diet Plan – 1500 Calories/ day
A 1500-calorie sample menu plan that is loaded with health recipes to maintain your current weight and improve gut health.
| Day 1 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Monday | Breakfast | Banana pancakes + 1 apple | 240 |
| Snack | Cucumber, Orange, and ginger juice | 150 | |
| Lunch | Spicy peanut and broccoli noodles with clam sauce | 400 | |
| Snack | Coconut & cashew banana bars | 220 | |
| Dinner | 1 cup brown rice with grilled tofu with yogurt dip | 450 |
| Day 2 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Tuesday | Breakfast | Mix vegetable omelet with multi-grain toast | 270 |
| Snack | Apple and spinach juice with lemon | 120 | |
| Lunch | Pesto and mushroom sandwiches | 390 | |
| Snack | ½ cup Chocolate covered frozen strawberries | 220 | |
| Dinner | Tomato sauce chicken pasta | 400 |
| Day 3 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Wednesday | Breakfast | Toasted wheat bread with olive oil fried egg and a slice of watermelon | 290 |
| Snack | Raspberries and pear smoothie | 180 | |
| Lunch | Honey garlic chicken bites with boiled rice | 410 | |
| Snack | Pineapple peel water with lemon, orange, and mint | 50 | |
| Dinner | Beef kebobs with avocado dip + pineapple chunks | 500 |
| Day 4 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Thursday | Breakfast | Mixed berry porridge bowl | 230 |
| Snack | Watermelon and mint smoothie | 150 | |
| Lunch | Sweet and sour chicken with oat tortilla + fruit salsa | 550 | |
| Snack | 1 cup of Kiwi, pineapple, and berry fruit mix | 210 | |
| Dinner | Steamed Chicken + Spanish rice + ½ cup apricots | 420 |
| Day 5 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Friday | Breakfast | Black currants, banana, and oats breakfast smoothie | 210 |
| Snack | Sugarcane juice | 120 | |
| Lunch | Beef steak with tomato mushroom sauce | 520 | |
| Snack | A handful of mixed nuts | 120 | |
| Dinner | Whole wheat spinach pasta + honey glazed carrots | 450 |
| Day 6 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Saturday | Breakfast | Chocolate oatmeal bowl | 280 |
| Snack | Cucumber, ginger, and pineapple juice | 170 | |
| Lunch | Grilled tuna with chickpea and spinach salad | 430 | |
| Snack | 1 cup frozen raspberries | 150 | |
| Dinner | Mushroom penne pasta with tomato sauce and low-fat cream | 530 |
| Day 7 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Sunday | Breakfast | Egg and avocado sandwich | 240 |
| Snack | Kiwi juice with chia seeds | 130 | |
| Lunch | Caribbean casserole + autumn salad | 430 | |
| Snack | Roasted sweet potato with lime and pepper | 240 | |
| Dinner | Edamame stew + roasted beets and orange sauce | 440 |
Here is a table summarizing the 7-day Gut Cleanse Detox diet menu for individuals who would like to maintain their current weight:
| Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
|---|---|---|---|---|---|---|
| Monday | Banana pancakes + 1 apple 240 kcal | Cucumber. Orange and ginger juice 150 kcal | Spicy peanut and broccoli noodles with clam sauce 400 kcal | Coconut & cashew banana bars 220 kcal | 1 cup brown rice with grilled tofu with yogurt dip 450 kcal | 1480 |
| Tuesday | Mix vegetable omelet with multi-grain toast 270 kcal | Apple and spinach juice with lemon 120 kcal | Pesto and mushroom sandwiches 390 kcal | ½ cup Chocolate covered frozen strawberries 220 kcal | Tomato sauce chicken pasta 400 kcal | 1400 |
| Wednesday | Toasted wheat bread with olive oil fried egg and a slice of watermelon 290 kcal | Raspberries and pear smoothie 180 kcal | Honey garlic chicken bites with boiled rice 410 kcal | Pineapple peel water with lemon, orange, and mint 50 kcal | Beef kebobs with avocado dip + pineapple chunks 500 kcal | 1430 |
| Thursday | Mixed berry porridge bowl 230 Kcal | Watermelon and mint smoothie 150 kcal | Sweet and sour chicken with oat tortilla + fruit salsa 550 kcal | 1 cup of Kiwi, pineapple, and berry fruit mix 210 kcal | Steamed Chicken + Spanish rice + ½ cup apricots 420 | 1550 |
| Friday | Black currants, banana, and oats breakfast smoothie 210 kcal | Sugarcane juice 120 kcal | Beef steak with tomato mushroom sauce 520 kcal | A handful of mixed nuts 120 kcal | Whole wheat spinach pasta + honey glazed carrots 450 kcal | 1420 |
| Saturday | Chocolate oatmeal bowl 280 kcal | Cucumber, ginger, and pineapple juice 170 kcal | Grilled tuna with chickpea and spinach salad 430 kcal | 1 cup frozen raspberries 150 kcal | Mushroom penne pasta with tomato sauce and low-fat cream 530 kcal | 1560 |
| Sunday | Egg and avocado sandwich 240 kcal | Kiwi juice with chia seeds 130 kcal | Caribbean casserole + autumn salad 430 kcal | Roasted sweet potato with lime and pepper 240 kcal | Edamame stew + roasted beets and orange sauce 440 kcal | 1480 |
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Gut Cleanse Detox Diet Plan – 1700 – 2000 Calories/ day
The following “Gut detox diet plan” has a little more than the required calories. This gut detox menu is full of healthy meals and has various smoothie options to keep you fit and well-nourished.
This diet plan may be best for those individuals who love to gain muscles and healthy weight without adding extra fat.
| Day 1 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Monday | Breakfast | 1 cup bran flakes cereal + 2 apples | 240 |
| Snack | Banana and turmeric smoothie | 170 | |
| Lunch | Creamy Black bean soup + whole grain gingerbread | 520 | |
| Snack | Bran muffins | 240 | |
| Dinner | Turkey, corn, and vegetable wraps + tomato sauce | 550 |
| Day 2 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Tuesday | Breakfast | Brown rice cake with nut butter + 1 cup low-fat milk | 330 |
| Snack | Carrot, ginger, and honey juice | 150 | |
| Lunch | Stir-fried edamame + 1 cup brown rice + beets and cabbage salad | 550 | |
| Snack | 2 apples + and a handful of almonds | 220 | |
| Dinner | Tuna salad with sprinkled olive oil | 500 |
| Day 3 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Wednesday | Breakfast | Low-fat Granola bar + 2 Bananas + 1 cup orange juice | 310 |
| Snack | Turmeric, orange, and mango smoothie | 210 | |
| Lunch | Potato, peas, and leek soup with garlic bread | 470 | |
| Snack | Roasted chickpeas and raisins 1 cup | 220 | |
| Dinner | Beef steak with asparagus and lime | 550 |
| Day 4 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Thursday | Breakfast | Whole wheat waffles + 1 cup of low-fat milk | 310 |
| Snack | Banana, spinach, kale, and lemon smoothie | 230 | |
| Lunch | Baked Red sauce chicken macaroni + 1 cup mint margarita | 570 | |
| Snack | Air-fried oat cookies (2) | 240 | |
| Dinner | Chicken burritos + tomato sauce | 450 |
| Day 5 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Friday | Breakfast | Hard-boiled eggs + 1 slice of multigrain bread + 1 apple | 230 |
| Snack | Coconut water with chia seeds | 120 | |
| Lunch | Chicken and celery stir fry with a whole wheat tortilla + roasted beets and kale | 520 | |
| Snack | Granola bars | 300 | |
| Dinner | Cinnamon French Toast (2) + Honey-glazed sweet potatoes | 530 |
| Day 6 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Saturday | Breakfast | Breakfast burrito + 1 cup melon chunks | 250 |
| Snack | Beetroot and strawberry smoothie | 180 | |
| Lunch | Baked salmon + asparagus dip + roasted veggies | 530 | |
| Snack | Peanut butter cookies | 320 | |
| Dinner | Loaded chicken quinoa salad + pineapple juice | 530 |
| Day 7 | Meal | Food Item | Calories (Kcal) |
|---|---|---|---|
| Sunday | Breakfast | Overnight oats with banana light cream and chia seeds | 370 |
| Snack | Kale, kiwi, and pear smoothie | 160 | |
| Lunch | Thyme roasted butternut soup with whole grain tortilla + fruit salsa | 570 | |
| Snack | Boiled corn with lime and pepper | 150 | |
| Dinner | Broccoli stem fries with hummus dip + orange juice | 560 |
Here is a table summarizing the 7-day Gut Cleanse Detox diet menu to detox your gut and gain healthy weight simultaneously:
| Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
|---|---|---|---|---|---|---|
| Monday | 1 cup bran flakes cereal + 2 apples 240 Kcal | Banana and turmeric smoothie 170 kcal | Creamy Black bean soup + whole grain gingerbread 520 kcal | Bran muffins 240 kcal | Turkey, corn, and vegetable wraps + tomato sauce 550 kcal | 1720 |
| Tuesday | Brown rice cake with nut butter + 1 cup low-fat milk 330 kcal | Carrot, ginger, and honey juice 150 kcal | Stir-fried edamame + 1 cup brown rice + beets and cabbage salad 550 kcal | 2 apples + and a handful of almonds 220 kcal | Tuna salad with sprinkled olive oil 500 kcal | 1750 |
| Wednesday | Low-fat Granola bar + 2 Bananas + 1 cup orange juice 310 Kcal | Turmeric, orange, and mango smoothie 210 kcal | Potato, peas, and leek soup with garlic bread 470 kcal | Roasted chickpeas and raisins 1 cup 220 kcal | Beef steak with asparagus and lime 550 kcal | 1860 |
| Thursday | Whole wheat waffles + 1 cup of low-fat milk 310 kcal | Banana, spinach, kale, and lemon smoothie 230 kcal | Baked Red sauce chicken macaroni + 1 cup mint margarita 570 kcal | Air-fried oat cookies (2) 240 kcal | Chicken burritos + tomato sauce 450 kcal | 1800 |
| Friday | Hard-boiled eggs + 1 slice of multigrain bread + 1 apple 230 kcal | Coconut water with chia seeds 120 kcal | Chicken and celery stir fry with a whole wheat tortilla + roasted beets and kale 520 kcal | Granola bars 300 kcal | Cinnamon French Toast (2) + Honey-glazed sweet potatoes 530 kcal | 1700 |
| Saturday | Breakfast burrito + 1 cup melon chunks 250 kcal | Beetroot and strawberry smoothie 180 kcal | Baked salmon + asparagus dip + roasted veggies 530 kcal | Peanut butter cookies 320 kcal | Loaded chicken quinoa salad + pineapple juice 530 kcal | 1810 |
| Sunday | Overnight oats with banana light cream and chia seeds 370 kcal | Kale, kiwi, and pear smoothie 160 kcal | Thyme roasted butternut soup with whole grain tortilla + fruit salsa 570 kcal | Boiled corn with lime and pepper 150 kcal | Broccoli stem fries with hummus dip + orange juice 560 kcal | 1810 |
Extra Tips for a Gut Cleanse Detox Diet:
- Limit the intake of processed foods and saturated fats
- Eat plenty of foods that are rich in prebiotics and probiotics
- Add foods with a high water content such as cucumber, celery, watermelon, etc.
- Add vegetable juices and smoothies to your daily diet.
You can download these Gut Cleanse Meal Plans in PDF Format by Clicking here
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