Gut Cleanse Detox: Meal Plans to Detox Your Gut in 7 Days

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.

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