Detox Meal Plan

MEAL PLAN

OPTISLIM COCONUT LEMON 48 HOUR DETOX

A combination of cleansing super fruits such as lemon juice, coconut MCT’s, coconut water, coconut oil, papaya, pineapple & aloe vera.

Some of the benefits of using the Optislim 48hr Coconut Lemon detox program include:
  • Kick start weight loss
  • Re-energise the body
  • Rid excess water weight
  • Reduce belly bloating
  • Boost metabolism

1200 Calorie Meal Plan

Up to 75kgs

Day 1 Calories Day 2 Calories
Breakfast Fruit Salad 183 Health Kick Fresh Juice 170
Low Fat Yoghurt (170g) 160 Low Fat Yoghurt (170g) 160
Snack 1/4 Cup Almonds 132 40g Dried Fruit 132
1 Medium Banana 105 1/2 Cup Blueberries 43
Lunch Apple, Avovado & Sweet Onion Salad 205 Sweet Capsicum & Pineapple Salad 195
Snack Cup of Soup (eg. Spring Vegetable Soup) 80 Celer Sticks (100g) 15
Dinner Baked Tofu with Cabbage & Mushroom 322 Vegetable Stir-Fry 215
With 1/4 Avocado 81
Total 1187 1011

1500 Calorie Meal Plan

Up to 75kgs-100kgs

Day 1 Calories Day 2 Calories
Breakfast Berry Blast Fresh Juice 170 Fruit Salad 183
Low Fat Yoghurt (170g) 160 Low Fat Yoghurt (170g) 160
Snack 1/2 Cup Blueberries 43 Revitalise Juice 170
1/4 Cup Almonds 132 40g Dried Fruit 132
Lunch Raw Salad 200 Mini Beetroot Kebabs 142
Served wih: Served with:
> 1/4 Avocado 81 > Fennel & Orange Salad 100
Snack Banana Bix Ball 146 Cup of Soup (Eg. Spicy Pumpkin Soup) 115
40g Dried Fruit 132
Dinner Stir Fried Vegetable & Tofu 299 Steamed Vegetables 186
Served with:
> Green Salad 106
> With 1/4 Avocado 81
Total 1363 1375

1800 Calorie Meal Plan

Up to 100kgs-125kgs

Day 1 Calories Day 2 Calories
Breakfast Mushroom Omelette 305 Eggs & Avo Bowl 255
Revitalise Juice 170
Snack Fruit Salad 183 Low Fat Yoghurt (170g) 160
2x Banana Bix Ball 292 1 Banana (large) 121
Lunch Quinoa Stuffed Capsicum 221 Green Vegetable Stir-Fry 197
Served with: Served with:
> Side Salad 35 > Spicy Pumpkin Soup 115
> 14/ Avocado 81
Snack Celer Sticks (100g) 15 40g Dried Fruit 132
with Humms Dip (50g) 115 1/4 Cup of Almonds 132
1/4 Cup Almonds 132
Dinner Mushroom & Lentil Soup 158 Mushroom Omelette 305
Served with: Served with:
> Steamed Vegetables 186 > Raw Salad 200
Total 1723 1787

2000 Calorie Meal Plan

Over 125kgs

Day 1 Calories Day 2 Calories
Breakfast Eggs & Avo Bowl 255 Mango & Kiwi Breakfast Quinoa 397
Revitalise Fresh Juice 170 Health Kick Fresh Juice 170
Snack 1/4 Cup Almonds 132 1 Banana (large) 121
40g Dried Fruit 132 1/2 Cup Blueberries 43
Lunch Mini Beetroot Kebabs 142 Sweet Capsicum & Pineapple Salad 195
Served with: Cup of Soup (Eg. Curried Carrot Soup) 114
> Raw Salad 200
Snack Cup of soup (Eg. Mushroom & Lentil Soup) 158 1/4 Cup of Almond 132
1 Large Apple 116 Low Fat Yoghurt (170g) 160
Dinner Baked Tofu with Cabbage & Mushroom 322 Beetroot, Spinach & Sweet Potato Salad 161
Low Fat Yoghurt (170g) 160 Serve with: 1/2 Avovado 161
Fruit Salad 183
Total 1787 1837

APPLE, AVOCADO AND SWEET ONION SALAD

Serves: 4

Calories per serve: 205
Ingredients

  • 1 small lettuce
  • 2 large red apples, cored, unpeeled, cut into extra thin wedges
  • 1 large ripe avocado, peeled and sliced
  • 1 large onion, sliced extra thin
  • ½ cup low fat French dressing
  • 1 tbsp fresh chives, snipped

Directions

  • 1. Wash lettuce, shred and divide on four plates
  • 2. Arrange apple, avocado and onion slices on leaves
  • 3. Drizzle with dressing
  • 4. Garnish with chives and serve

BEETROOT, SPINACH & SWEET POTATO SALAD

Serves: 2
Calories per serve: 161
Ingredients

  • 1 beetroot, unpeeled, cut into wedges
  • 1/2 sweet potato, unpeeled, cut into wedges
  • 1 clove garlic, crushed
  • 4 cups baby spinach leaves
  • 60g green beans, blanched
  • 60g red onion, chopped
  • 30g sunflower seeds
  • Lemon juice
  • Pepper to taste

Directions

  • 1. Preheat oven to 200c
  • 2. Place beetroot, sweet potato, red onion and garlic in baking dish, drizzle lightly with olive oil
  • 3. Bake for 45mins, turning occasionally
  • 4. Arrange spinach, roast vegetables, green beans and sunflower seeds on serving plates
  • 5. Drizzle with lemon juice and salt and pepper to taste

FRESH JUICE

Option 1 (Berry Blast)

Serves: 1

Calories per serve: 170
Ingredients – select one option

  • 1 cup blueberries
  • 1 cup raspberries
  • 1 cup strawberries
  • 1 large orange
  • 1. Process selected ingredients in a juicer, serve over ice if needed

Fresh Juice Option 2 (Revitalise)

Serves: 1
Calories per serve: 170
2 medium apples
3 medium carrots
4 stalks of celery
Ginger to taste
1. Process selected ingredients in a juicer, serve over ice if needed

Fresh Juice Option 3 (Tropical Punch)

Serves: 1
Calories per serve: 170
1 medium apple
1 large orange
½ lemon
1 cup of pineapple
1. Process selected ingredients in a juicer, serve over ice if needed

Fresh Juice Option 4/5 (Health Kick)

2 medium beets

2 large carrots
1 large apple
½ lemon
Ginger to taste
1. Process selected ingredients in a juicer, serve over ice if needed

FRUIT SALAD

Serves: 1
Calories per serve: 183
Ingredients

  • 2 kiwi fruit
  • 120g mango cheek
  • 150g strawberries, no stems

Directions

  • 1. Remove the skin from the kiwi fruit and slice
  • 2. Remove the skin and dice the mango
  • 3. Cut the strawberries in half
  • 4. Arrange all the fruit on a bowl and serve

GREEN VEGETABLE STIR FRY

Serves: 1
Calories per serve: 197
Ingredients

  • 2 broccoli florets
  • Thumb sized piece fresh ginger
  • 10g fresh chilli
  • 1 garlic clove
  • 10 sugar snap pea pods
  • 1 tbsp soy sauce
  • 1 cup shredded green cabbage
  • 60g button mushrooms
  • 1 cup bean sprouts
  • 1 tbsp vegetable oil

Directions

  • 1. Peel and chop the garlic and ginger
  • 2. Finely chop the chilli
  • 3. Chop the broccoli into smaller florets
  • 4. Wash the mushrooms and slice thickly
  • 5. Wash the sugar snap peas
  • 6. Heat the oil in a wok or frying pan until hot
  • 7. Place the garlic, ginger and chilli into the pan and fry for 1-2 mins
  • 8. Add the broccoli, mushrooms, cabbage and sugar snap peas and fry for a further few minutes
  • 9. Add the bean sprouts and soy sauce and stir for 1 min and serve

GRILLED VEGETABLE KEBABS

Serves: 4
Calories per serve: 70
Ingredients

  • ½ a red capsicum, seeded, cut into 2cm squares
  • 1 red onion, cut into small segments
  • 1 zucchini, cut into 1cm slices
  • 12 cherry tomatoes
  • 8 button mushrooms
  • 4 tsp olive oil
  • 1 clove garlic, finely chopped
  • Salt to taste

Directions

  • 1. Preheat the grill
  • 2. Put all the vegetable pieces in a bowl, add the oil and mix well
  • 3. Thread vegetables onto skewers
  • 4. Put the skewers on the grill and cook for about 4 mins per side, turning them once
  • 5. Put all the vegetables back in the bowl, stir in the garlic, season with salt to taste then serve

GREEN SALAD

Serves: 1
Calories per serve: 106
Ingredients

  • 100g lettuce (any type)
  • 50g baby spinach
  • 10g rocket
  • 40g cucumber
  • 1 celery stalk
  • ½ green capsicum
  • 10 pea pods
  • 100g bean sprouts

Directions

  • 1. Arrange the lettuce, spinach and rocket on a plate or bowl
  • 2. Chop the cucumber, celery, capsicum into bite sized pieces
  • 3. Arrange over lettuce
  • 4. Top with bean sprouts and sugar snap peas
  • 5. Serve with low fat vinaigrette dressing or a squeeze of lemon

MANGO & KIWI BREAKFAST QUINOA

Serves: 2
Calories per serve: 397
Ingredients

  • 1 cup cooked quinoa
  • 1 cup almond milk
  • ½ cup kiwi, chopped
  • 120g mango, chopped
  • 25g unsweetened shredded coconut
  • 30g pecans

Directions

  • 1. Place already cooked quinoa into two bowls and top with mango, kiwi, pecans and coconut
  • 2. Pour almond milk into bowl and serve

MINI BEETROOT KEBABS

Serves: 4
Calories per serve: 142
Ingredients

  • 450g can whole baby beets
  • 1 green capsicum
  • 1 red capsicum
  • 600g baby yellow squash
  • 1 medium onion, cut into eights
  • 100g mushrooms, halved
  • 1 tbsp olive oil
  • 8 skewers

Directions

  • 1. Cut capsicum and squash into even bite size pieces and thread onto skewers with baby beets and remaining vegetables
  • 2. Heat grill, brush skewers with a little oil and cook for 3-4 minutes until cooked to taste

MUSHROOM AND LENTIL SOUP

Serves: 6
Calories per serve: 158
Ingredients

  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 garlic cloves, chopped
  • 400g flat mushrooms, chopped
  • 250g cup mushrooms, chopped
  • 3 ½ cup chicken or vegetable stock
  • 1 medium potato, peeled and chopped
  • 400g can brown lentils, rinsed and drained
  • Salt and pepper to taste

Directions

  • 1. Heat oil in a large saucepan over medium-high heat
  • 2. Add onion and garlic and cook for 3 minutes or until tender
  • 3. Add mushrooms to pan and cook, stirring often over medium heat for 5 mins or until tender
  • 4. Add stock, potato and half the lentils to the pan , stir to combine
  • 5. Cover and bring to the boil, stirring occasionally
  • 6. Reduce heat to low and simmer, covered for 20-25 minutes or until potato is tender
  • 7. Puree soup until desired consistency, season with salt and pepper
  • 8. Stir through remaining lentils, cook over low heat for 5 mins then serve

QUINOA STUFFED CAPSICUM

Serves: 6
Calories per serve: 221
Ingredients

  • 400ml vegetable broth
  • ¼ cup water
  • 1 bay leaf
  • 1 cup quinoa, rinsed
  • 2 red, yellow and green capsicums
  • 4 medium carrots, finely chopped
  • 2 medium onions, finely chopped
  • 1 tbsp canola oil
  • 2 tbsp sunflower seeds
  • 2 tsp dried parsley flakes
  • ½ tsp salt
  • ½ tsp dried basil
  • ½ tsp dried oregano
  • ½ tsp paprika
  • A pinch of dried marjoram
  • A pinch of dried thyme
  • A pinch of cayenne pepper

Directions

  • 1. In a small saucepan, bring the broth, water and bay leaf to the boil
  • 2. Add quinoa, reduce heat, cover and simmer for 12-15 mins or until liquid is absorbed, discard bay leaf
  • 3. Cut capsicums in half lengthways and discard seeds
  • 4. Cook capsicums in boiling water for 3-5 mins or until crisp-tender, drain and rinse in cold water
  • 5. In a fry pan, sauté the carrots and onions until tender, add the quinoa, sunflower seeds and seasonings, cook and stir for 2 mins or until heated through
  • 6. Spoon mixture into capsicum halves
  • 7. Place in a lined baking tray and bake uncovered at 180°C for 20-25mins or until capsicums are tender

SIDE SALAD

Serves: 1
Calories per serve: 35
Ingredients

  • ½ cup rocket
  • 6 cherry tomatoes
  • ¼ bag lettuce
  • 6 slices cucumber

Directions

  • 1. Rinse the rocket and lettuce, drain and place in a salad bowl
  • 2. Cut cherry tomatoes in half and add the rocket and lettuce with the sliced cucumber
  • 3. Toss to combine and serve

SPICY PUMPKIN SOUP

Serves: 3
Calories per serve: 115
Ingredients

  • 500g pumpkin, cleaned and evenly cut into pieces
  • 1 cup vegetable stock
  • 1 small onion, diced
  • 2 tsp Thai or Indian curry paste, or to taste
  • ½ lime, juiced

Directions

  • 1. Place pumpkin in a circular configuration around the outer edge of a microwave-safe plate, sprinkle with water and microwave on high for 6-7 mins, mash roughly and keep warm
  • 2. Place onion, curry paste and stock in a microwave safe jug, cover and microwave on high for 5-6 mins
  • 3. Uncover and stir in the pumpkin and lime juice, serve

SPRING VEGETABLE SOUP

Serves: 6
Calories per serve: 80
Ingredients

3 tsp olive oil

1 red onion, diced finely

1 red capsicum, diced finely

2 bunches asparagus, woody ends removed, sliced finely

1 litre salt reduced vegetable stock

2 tbsp tomato paste

3-4 drops Tabasco sauce, or to taste

Directions

  • 1. Add the oil to a large saucepan and heat
  • 2. Add onion, capsicum and stir fry for 1 minute
  • 3. Add stock and tomato paste and stir well to combine all ingredients
  • 4. Bring soup to the boil over medium heat, stirring occasionally
  • 5. Reduce heat and cook gently until vegetables are almost tender, about 5 mins
  • 6. Stir in asparagus and continue cooking for 5 mins7. Remove from heat, season to taste with Tabasco sauce and serve

STEAMED VEGETABLES

Serves: 1
Calories per serve: 186
Ingredients

  • 1 cup chopped zucchini
  • 100g broccoli
  • 100g carrots
  • 1 small pumpkin
  • 100g cauliflower
  • 1 cup chopped kale

Directions

  • 1. Peel and chop the pumpkin into cubes
  • 2. Peel and slice the carrots
  • 3. Cut the cauliflower and broccoli into smaller florets
  • 4. Wash the kale
  • 5. Place all the ingredients in a steamer, steam for 15-20mins or until vegetables are tender and serve

SWEET CAPSICUM & PINEAPPLE SALAD

Serves: 6
Calories per serve: 195
Ingredients

  • 1 small pineapple, cut lengthways into quarters
  • ½ red capsicum, cut into 2cm strips
  • ½ green capsicum, cut into 2cm strips
  • ½ yellow capsicum, cut into 2cm strips
  • 1 small red onion, chopped
  • 80ml vegetable oil
  • 60ml white wine vinegar
  • 2 cloves garlic, crushed
  • 1 small red chilli, finely sliced
  • 1 small green chilli, finely sliced
  • 1 tbsp toasted sesame seeds
  • Salt and pepper to season

Directions

  • 1. Trim the core away from the pineapple, then cut off the skin
  • 2. Cut the flesh into triangular chunks and place in a bowl with capsicums and red onion, combine well
  • 3. For the vinaigrette, mix together oil, white wine vinegar, chilli, garlic and sesame seeds
  • 4. Dress combined ingredients with the vinaigrette and serve

SWEET POTATO AND LENTIL SOUP

Serves: 6
Calories per serve: 123
Ingredients

  • 2 tbsp safflower oil
  • 1 medium onion, diced
  • 2 small tomatoes, diced
  • 1 tsp fresh ginger, minced
  • 1 ½ tsp turmeric
  • 1 tsp cumin powder
  • 1 tsp ground coriander
  • ½ tsp cinnamon
  • 1/8 tsp cayenne pepper
  • Pinch of sea salt
  • 2-3 medium sweet potatoes, peeled and cut into ¾ inch cubes
  • 7 cups vegetable broth
  • 1 cup brown lentils
  • 1 cup baby spinach

Directions

  • 1. In a large pot, heat oil over medium heat and sauté onion for about 2 mins
  • 2. Stir in tomatoes and ginger, cook for additional 3 mins
  • 3. Stir in turmeric, cumin, coriander, cinnamon, cayenne and salt and cook for 2 mins
  • 4. Add the sweet potatoes, broth and lentils, bring to the boil then reduce heat and cover, simmer for 30 mins
  • 5. Add spinach and simmer for an additional 10 mins then serve

VEGETABLE STIR FRY

Serves: 1
Calories per serve: 215
Ingredients

  • 60g broccoli, cut into smaller florets
  • 1 cup bean sprouts
  • 1 small onion, peeled and chopped
  • 60g button mushrooms, washed and cut into quarters
  • 60g carrots, peeled and sliced
  • ½ capsicum, cut into strips
  • Thumb sized root ginger, peel and chopped finely
  • 10g red chilli, fresh, finely chopped
  • 1 garlic clove, peel and chopped finely
  • 1 small lime
  • 1 tbsp sunflower or vegetable oil

Directions

  • 1. Heat the oil in a wok or frying pan until smoking
  • 2. Place the ginger, garlic, chilli and onions into the pan and fry until softened slightly
  • 3. Add the remaining vegetables and stir fry until soft
  • 4. Finish with a squeeze of lime and serve

BAKED TOFU WITH CABBAGE & MUSHROOM

4 Servings
322 Calories
Ingredients

  • 800g extra-firm tofu, patted dry (cut into 2cm pieces)
  • 2½ tablespoons black bean-garlic sauce
  • 2 tablespoons sesame oil
  • 2 teaspoons sesame seeds
  • 10 cups chopped napa cabbage
  • 3 cups (cop in half) shiitake mushroom
  • 1 bunch scallions, cut in 2cm pieces
  • 2 tablespoons Shao Hsing rice wine (or dry sherry)
  • 2 teaspoons hot sauce, (such as sriracha)

Directions

  • 1. Preheat oven to 200°c. Place baking paper on 2 x oven trays and spray with canola oil spray.
  • 2. Toss tofu in a large bowl add 1 tablespoon sesame oil, sesame seeds, and 2 tablespoons black bean sauce.
  • 3. Place tofu on 1 oven tray. Roast the tofu on the lower rack of oven, turn until browned, cook 25 to 30 minutes.
  • 4. Toss mushrooms cabbage, scallion pieces, the rest of black bean sauce (½ tablespoon), and remaining sesame oil (1 tablespoon) in the large bowl. Place vegetables on the second baking tray.
  • 5. After 10 minutes of the tofu cooking, place the vegetables on the upper rack of oven. Turn vegetables over after 20 minutes and continue to cook a further 20mins or until tender.
  • 6. Serve the tofu over the vegetables. Lightly pour hot sauce, rice wine (or sherry) and stir through dish until combined.

BANANA BIX BALLS

Makes 12 Balls
Calories per serve: I46
Ingredients

  • 100g almonds
  • 4Weet-Bix, crumbled
  • 1large ripe banana, coarsely chopped
  • 200g fresh medjool dates, pitted, coarsely chopped
  • 1 teaspoon vanilla extract
  • 5 tablespoons desiccated coconut

Directions

  • 1 Use a food processor to finely chop the almonds. Then Add Banana, date, vanilla and 2 tbs of the coconut. Process until combined.
  • 2 Take a heaped tablespoon of the mixture and roll into balls. Place remaining coconut on a plate and roll balls over to coat. Store in container in the fridge for up to 3 days.

MUSHROOM OMELETTE

4 Servings
305 Calories
Ingredients

  • 1/3 cup hoisin sauce
  • 1 teaspoon sesame oil
  • 1/3 cup water
  • 1/4 cup peanut oil
  • 4 eggs
  • 500g mushrooms, sliced thinly
  • 1 bunch Bock Choy cut into 3cm lengths
  • 80g bean sprouts

Directions

  • 1. Use a jug to beat the eggs and water together. Take a wok over high heat and pour in 2 teaspoons of peanut oil. Pour in one-quarter of egg mixture, Cook for 2-3 minutes or until just set. Rest onto a plate and cover. Repeat method for 3 more batches, Using same amount of oil each time.
  • 2. Use remaining peanut oil in wok and heat over medium heat. Add mushrooms and cook, for 2-3 minutes or until tender. Add the Bok Choy and cook, for minutes or until wilted.
  • 3. Use a small bowl and combine the hoisin sauce and sesame oil.
  • 4. Divide omelettes among serving plates. Disperse bean sprouts among plates, place on half of each omelette. Top with the mushroom mixture. Fold omelette in half to hold the filling in. Drizzle over sauce mixture to serve.

STIR FRIED VEGETABLES & TOFU

4 Servings
299 Calories
15 Mins 10 Mins

Ingredients

  • 1 tablespoon vegetable oil
  • 2 tablespoons soy sauce
  • 2 teaspoons sesame oil
  • 2 teaspoons sugar
  • 1 brown onion, halved, thinly sliced
  • 2 garlic cloves, finely sliced
  • 2cm piece fresh ginger, finely grated
  • 200g honey-soy tofu, sliced
  • 125g baby corn
  • 125g snow peas, trimmed
  • 100g mushrooms, sliced
  • 1 bunch baby bok choy, leaves separated

Method

  • 1. Whisk together soy sauce,, sugar and sesame oil. Season with pepper.
  • 2. Heat oil in a wok or large frying pan over high heat. Stir-fry onion, garlic and ginger for 2 minutes or until onion has softened.
  • 3. Add tofu, corn, snow peas and mushroom. Stir-fry for 3 to 4 minutes or until vegetables are just tender (be careful not to break up tofu). Add sauce mixture and bok choy. Stir-fry for 1 minute to combine. Serve.

EGG & AVO BOWL

Serves 1
Calories –255
Ingredients

  • 2x Large Eggs
  • ¼ Avocado Sliced
  • 1 Cup Baby Spinach, Raw
  • Lemon juice, drizzle
  • White vinegar, drizzle

Directions

  • 1. Fill a small pan one third full with cold water and bring it to the boil.
  • 2. Add the vinegar and turn down to simmer. Crack the eggs one at a time into a small bowl and gently tip into the simmering water.
  • 3. Lightly poach for 3-4 minutes. Remove with a slotted spoon and drain
  • 4. Place raw spinach in serving bowl, place eggs over the spinach. Place avocado and drizzle with lemon juice.
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