Detox Meal Plan

APPLE, AVOCADO AND SWEET ONION SALAD

Serves: 4
Calories per serve: 205

Ingredients:

• 1 small lettuce
• 2 large red apples, cored, unpeeled, cut into extrathin 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

EGGS & AVO BOWL

1 Serve
255 Calories

Ingredients:

• 2 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.

GREEN VEGETABLE STIR FRY

Serves: 1
Calories per serve: 197

Ingredients:

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

Directions:

1. Peel and chop the garlic and ginger
2. Finely chop the chilli
3. Chop the broccoli into smaller flflorets
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

MUSHROOM OMELETTE

4 Servings
305 Calories

Ingredients:

• 1/3 cup hoisin sauce
• 1 tsp sesame oil
• 1/3 cup water
• ¼ cup peanut oil
• 4 eggs
• 500g mushrooms, sliced thinly
• 1 bunch bok 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.Use a small bowl and combine the hoisin sauce and sesame oil.
3. 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 fifilling in. Drizzle over sauce mixture to 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, fifinely sliced
• 1 small green chilli, fifinely sliced
• 1 tbsp toasted sesame seeds
• Salt and pepper to season

Directions:

1. Trim the core away from the pineapple, then cut offff the skin
2. Cut the flflesh 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

BAKED TOFU WITH CABBAGE & MUSHROOM

4 Servings
322 Calories

Ingredients:

• 800g extra-fifirm tofu, patted dry (cut into 2cm pieces)
• 2½ tablespoons black bean-garlic sauce
• 2 tablespoons sesame oil
• 2 teaspoons sesame seeds
• 10 cups chopped cabbage
• 3 cups chopped 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.

FRESH JUICE

Option 1 (Berry Blast)
Serves: 1
Calories per serve: 170

Ingredients – select one option:

• 1 cup blueberries
• 1 cup strawberries
• 1 cup raspberries
• 1 large orange

Directions:

1. Process selected ingredients in a juicer, serve over ice if needed

Option 2 (Revitalise)
Serves: 1
Calories per serve: 170

Ingredients:

• 2 medium apples
• 4 stalks of celery
• 3 medium carrots
• Ginger to taste

Directions:

1. Process selected ingredients in a juicer, serve over ice if needed

Option 3 (Health Kick)
Serves: 1
Calories per serve: 170

Ingredients:

• 2 medium beets ½ lemon
• 2 large carrots Ginger to taste
• 1 large apple

Directions:

1. Process selected ingredients in a juicer, serve over ice if needed

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 sugar snap peas
• 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

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, fifinely chopped
• 2 medium onions, fifinely chopped
• 1 tbsp canola oil
• 2 tbsp sunflflower seeds

Directions:

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

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 confifiguration 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

BEETROOT, SPINACH & SWEET POTATO SALAD

Serves: 2
Calories per serve: 161

Ingredients:

• 1 beetroot, unpeeled, cut into wedges
• ½ sweet potato, unpeeled, cut into wedges
• 1 clove garlic, crushed
• 4 cups baby spinach leaves
• 60g green beans, blanched
• 60g red onion, chopped
• 30g sunflflower seeds
• Lemon juice
• Pepper to taste

Directions:

1. Preheat oven to 200°C
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 sunflflower seeds on serving plates
5. Drizzle with lemon juice and salt and pepper to taste

FRUIT SALAD

Serves: 1
Calories per serve: 183

Ingredients:

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

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

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

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 cauliflflower and broccoli into smaller flflorets
3. Wash the kale
4. Place all the ingredients in a steamer, steam for 15-20mins or until vegetables are tender and serve

VEGETABLE STIR FRY

Serves: 1
Calories per serve: 215

Ingredients:

• 60g broccoli, cut into smaller flflorets
• 1 cup bean sprouts
• 1 small onion, peeled and chop
• 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 fifinely
• 1 red chilli, fresh, fifinely chopped
• 1 garlic clove, peel and chopped fifinely
• 1 small lime
• 1 tbsp sunflflower 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