DETOX DIET(7Days)
FITWITHJABIR
This document outlines a comprehensive
Detox diet along with anti inflammatory foods
for both vegetarians and non-vegetarians .
Disclaimer
Please note that this meal plan is a general guide and may not work for everyone, as
individual calorie needs vary based on factors such as age, gender, weight, height, and
activity level. It is important to calculate your own calorie requirements and adjust the plan
accordingly..
7 DAYS FREE GUIDE
Morning (Empty Stomach – 6:00 AM)
● Warm water + ½ lemon + pinch of turmeric + 1 tsp flax seeds (soaked overnight)
👉
Flushes toxins, boosts metabolism, turmeric + flax = anti-inflammatory &
omega-3.
Breakfast (7:00 AM)
Oats -20 gm
1scoop whey protein
500 ml Warm water
1tb chia seeds
Mid-Day Meal (10:00 AM)
3 boiled eggs (2whole eggs , remaining egg whites)+ 1 bowl papaya + kiwi + pomegranate
(rich in antioxidants & vitamin C
For vegetarians ( 1 veg besan chilla (gluten-free, rich in protein) + 1 cucumber-carrot juice
with min
Lunch (1:00 PM)
● 1 cup quinoa OR red rice
● 1 bowl moong dal / masoor dal (light protein, easy digest)
● 1 cup mixed sabzi with turmeric + ginger + garlic (broccoli, spinach, zucchini, beans,
carrot)
● Salad: beetroot + cucumber + lemon
Add 1scoop whey in this meal (no chicken or paneer if your gut health is
unhealthy otherwise add 100g chicken/paneer)
Evening Meal (5:00 PM)
● Green tea with tulsi + ginger
● 1 small bowl roasted chana OR 1 apple with cinnamon sprinkle
Before workout
1boiled sweet potatoe
After workout
1 scoop whey protein
Dinner (7:30-8:00 PM)
● Grilled salmon / chicken breast (if non-veg) OR sprout salad + sautéed veggies (veg
option)
● 1 small bowl millet khichdi with turmeric & curry leaves
● Steamed veggies (broccoli, carrot, zucchini, beans)
Before sleep
● 1 cup warm turmeric milk (use plant-based milk if preferred, add black pepper)
Key supplements
Whey protein ⬇️
Here is the link of best Whey Protein (It contains less carbs) and I would recommend you to
use during detox diet.
👇🏻
Use code: FITWITHJABIR (get upto 40%off on all products Protein, Creatine by using my
coupon)
[Link]
Increasing Protein Quality
Opt for whey protein supplementation to increase protein intake
without adding excessive calories (1 scoop = ~120 kcal, 24g protein).
Greek yogurt can be added to fruit salad for more protein.
Include lean meats like turkey or fish (instead of chicken occasionally)
to diversify protein sources.
Exercise
Combine the diet with strength training and cardio to increase heart
health. Aim for:
5 days of strength training (full-body or split routine)
1 days of cardio (moderate to high intensity)
Protein Intake:
Aim for 1.5-2.2g of protein per kg of body weight to maintain muscle
mass during weight loss. For example, if you weigh 60 kg, aim for
90-120g of protein per day.
Let me know if you need further customization based on your
preferences!
How to Calculate Desired Calories
To determine your daily calorie needs, you can use the following
formulas:
Step 1: Calculate BMR
- For men: BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height in
cm) - (5.677 × age in years)
- For women: BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height
in cm) - (4.330 × age in years)
Step 2: Calculate Total Daily Energy Expenditure (TDEE)
- Multiply your BMR by the appropriate activity factor.
Step 3: Create a Calorie Calorie surplus
- Aim for a surplus of 500 calories per day for Bulk
CONTACT ME FOR PERSONALIZED GUIDANCE
If you are still struggling in your body Transformation journey, whether
it's Fat loss, Muscle gain, or Weight gain, you can approach me for Paid
Guidance including customized Diet and workout plans according to
your own Body Preference. Reach out to me via WhatsApp or Instagram
Whatsapp: +91 7011397884
Instagram: @fitwithjabir
