Detox Blog Series Part 3 – Sample Detox Diet Menus

This is what we have been been waiting for and Mobile Personal Training Specialist Kat Rotunno has provided you with simple, effective sample meal plans that even I can follow (for those who are close to me know that training is my strength and cooking is my weakness!)! Enjoy !

Detox Blog Series

Part 3

Sample Detox Diet menus

Breakfast

1 cup of fresh fruit salad with 200g of natural yoghurt

Or

2 egg omelette with blanched spinach, ½ cup mushrooms, ¼ onion and ½ capsicum

Lunch

Cajun chicken Salad (see recipe)

Or

Roast pumpkin and beetroot salad with spinach and pinenuts

Dinner

100g Salmon fillet with steamed asian greens (choy sum, gai lan and broccolini)

Or

Grilled lamb cutlets dusted with Moroccan seasoning with roasted Mediterranean vegetables (capsicum, red onion, pumpkin, zucchini and eggplant) and homemade mint yoghurt

(natural yoghurt, chopped mint leaves and squeeze of lemon juice)

Or

Vegetable Curry (see recipe)

Snacks

Fresh berries with a dollop of natural yoghurt

Or

Nut trail mix (e.g. 10 almonds, 10 goji berries, 10 pepitas)

Or

Homemade Hummus Dip (see recipe) with veggie sticks

Recipes

Hummus Dip

• 1 x 400g can chickpeas, rinsed, drained
• 60ml (1/4 cup) fresh lemon juice
• 2 tbs tahini
• 2 tbs water
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1 small garlic clove, crushed
•  Salt & freshly ground black pepper

 

Place chickpeas, lemon juice, tahini, water, cumin, coriander and garlic in the bowl of a food processor and process until a smooth paste forms. Taste and season with salt and pepper. (Add a little extra lemon juice or water if the hummus is too thick.)

 

Cajun chicken salad

 

Serves 2

 

1 tsp Cajun spice

200g skinless chicken breast

2 cups mixed lettuce

1 quartered tomato

1 chopped cucumber

1 carrot, grated

5 mushrooms, sliced

Spray oil

 

Dressing

½ lemon juiced

½ tsp Dijon or whole grain mustard

 

1. Heat frypan to medium heat. Spray oil in the pan, spread the Cajun seasoning evenly over chicken and place into fry pan and cook each side for about 3 mins or until cooked. Take the chicken out of the fry pan allow to rest while preparing the salad.

 

2. To make the dressing combine ingredients and mix.

 

3. Place the lettuce and all other vegetable in a bowl and mix in dressing.

 

4. Cut the chicken into thin slices. Serve salad with chicken on top.

 

 

Vegetable Curry

 

Serves 4-6

 

Olive Oil Spray

1 onion, chopped

2 cloves garlic, crushed

2 tsp ground cumin

2 tsp ground coriander

3 tsp curry powder

500g potatoes, cut bites size

500g pumpkin, cut bite sizes

2 large zucchini, thickly sliced

2 large carrots, thickly sliced

400g can crushed tomatoes

1 cup vegetable stock

100g broccoli florets

150g green beans, cut into short lengths

¼ cup chopped coriander

1 cup no fat natural jalna yoghurt

 

1. Spray deep pan with oil, add the onion and garlic and cook until softened. Add the ground cumin, coriander, and curry powder and cook for 1-2mins, until fragrant.
2. Add potatoes, pumpkin, zucchini, carrots and beans and toss to coat in spices
3. Stir in tomatoes and stock, bring to boil, then reduce heat and simmer, covered for 30mins or until vegetables are tender.
4. Add broccoli and simmer, uncovered, for 5mins or until all vegetables are tender.
5. Stir in coriander and serve with yoghurt.

 

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