Fall is the best time to detoxify and fortify your body for the upcoming flu season. Processed foods and foods high in fat, sugar, sodium and cholesterol can quickly lead tothat you feel bloated, feeling tired and sluggish. With this 7 day diet plan you can give your body a delicious metabolism kick and help it stay fit and have a strong immune system with healthy nutrition and vitamins!
Metabolism diet plan for 7 days
For this 7 day diet plan we will not use the word “detox”. It has become a fad recently. FromJuicing over soupingto water cures - afterwards you tend to feel more tired and hungrier. The truth is that your body has natural detoxification abilities, especially if your diet consists of whole foods, including whole grains, fruits, vegetables, lean meats and healthy fats. To recharge and refresh our bodies, we simply need wholesome food.
To boost your metabolism and rid your body of waste and toxins, you should consider the following:
1. Maintain regular fluid intake: Drink at least two liters of water per day. Water helps flush out toxins and sodium that cause bloating. Thirst can also be confused with hunger. Therefore, drink before and between meals. A cup of unsweetened green tea also boosts your metabolism.
2. Avoid sugar and alcohol: At least for these 7 days, avoid alcohol and sweets. Instead, focus on filling your diet with whole foods. Once you let go of those empty calories, you will notice a big change in the way you feel.
Protein and fiber are important
3. Add protein and fiber to your diet: Your mantra for the next 7 days (and ideally forever) is “Protein and fiber!” Add protein and fiber to every meal and snack to keep your blood sugar levels stable and satisfy your appetite. Fiber comes from fruits, vegetables and whole grains. Protein comes from fish, lean meats, legumes, low-fat dairy products and nuts.
4. Eat lots of vegetables:For these 7 days, make sure to eat plenty of high-fiber vegetables with a high water content (e.g. spinach, butternut squash, asparagus, artichokes and cucumbers). These vegetables promote the healthy function of the liver, kidneys and gastrointestinal tract – your body's natural detoxification system.
These vegetables particularly stimulate the metabolism
5. Fat doesn't make you fat: Feel free to forget this nutritional myth. Healthy fats, consumed in moderation, help you manage bloating, lose weight, and provide many brain, heart, and bone health benefits.
6. Eat a low-sodium diet: Avoid prepackaged products and bagged soups that add sodium to your diet. By reducing sodium content, the body can get rid of excess water and the annoying feeling of bloating in the stomach.
Our 7thDays metabolism dietoffers seven recipes each for breakfast, lunch, dinner and snacks that are rich in protein, fiber and vegetables.
BREAKFAST
Pumpkin parfait
245g Greek yogurt
+ 120 g pumpkin puree
+ 1/2 Banana
+ 1 tbsp ground flaxseed
+ cinnamon
253 calories
Egg white omelette
1 Volleyball
+ the whites of two eggs
+ small onion, finely chopped
+ 1 Tomato
+ a handful of spinach
Heat 1 tablespoon of olive oil in a pan and add the egg and vegetable mixture. Add herbs and spices such as parsley, dill, coriander, cayenne pepper or paprika. Serve with half a grapefruit
229 calories
Ei-Avocado-Toast
1 slice of whole wheat toast
+ Spread 1/4 avocado on the toast
+ Spread 1 hard-boiled egg on top
250 calories
Here you can also find out more aboutdas gesunde Avocado Toastread!
Mediterranean breakfast
1 hard-boiled or poached egg
+ 1/4 Avocado
+ Salad with cucumbers, tomatoes and parsley
+ 150 g berries
270 calories
Crackers with cheese and turkey
85g sliced turkey breast
+ 2 cheese corners
+ a few cucumber slices, spinach leaves and fresh dill on 2 crunchy wholemeal crackers
260 calories
Porridge with berries
80 g oat flakes cooked in unsweetened almond or skimmed milk
+ 150 g berries
+ 4 walnuts
+ cinnamon
300 calories with almond milk; 350 calories with skim milk
2-ingredient pancakes
1 egg + 1 banana, mashed and prepared in a pan sprayed with cooking spray. Add your favorite spices and serve the pancakes with 60 g Greek yogurt, cinnamon and 2 tablespoons of flaked almonds.
300 calories
LUNCH
Creamy green soup with turkey breast and sweet potato sandwich
Ingredients for the soup:
60 g Spinat
1 Avocado
half a cucumber
1 spring onion
half a red pepper
60 ml vegetable broth
1 clove of garlic
1 tablespoon lemon juice
a pinch of chili powder (optional)
freshly ground pepper to taste
Preparation – Add all ingredients to the blender and blend until smooth.
For the sandwich: 1 slice of wholemeal bread + 85 g turkey breast + half a sweet potato (7 minutes in the microwave)
365 calories
Butternut squash soup with turkey and asparagus
140 g roasted skinless turkey breast + 80 g roasted asparagus
400 calories
Spinach and artichoke pasta
Cook 450 g of wholemeal pasta in a pot of salted water. In a pan, heat 2 tablespoons of olive oil + 1 large chopped shallot + 4 finely chopped garlic cloves. Then add 280g artichoke hearts (frozen and thawed). Add a cup of fresh spinach and 120 ml dry white wine, simmer for a few more minutes so that the wine evaporates. Pour the drained pasta over the top and serve.
388 calories, 6 servings
Fried chicken with avocado and cucumber salad
Fry 1 skinless chicken breast in 2 tablespoons olive oil. Prepare the salad with half a diced avocado, half a diced cucumber, fresh coriander and lime juice.
400 calories
Spaghetti squash with chicken, mushrooms and spinach
Cut the spaghetti squash in half lengthwise, remove the seeds and place on a baking sheet, cut side down. Bake in the oven at 200 degrees for 45 minutes or until tender. Remove the pumpkin flesh from the shell with a fork and place it in a bowl. In a separate pan, saute diced chicken breast and mushrooms until chicken is browned and mushrooms are tender. Add cooked spinach to chicken and mushrooms and cook for a few minutes. Serve with the pumpkin.
296 calories
Stuffed chicken breast with artichokes and almonds, served with healthy sweet potato fries
In a small bowl, combine artichokes, spinach, almonds, Parmesan, orange zest and 1/4 teaspoon salt and pepper.
Using a sharp knife, cut a pocket in the thickest part of each chicken breast, about 2 inches wide. Stuff some of the artichoke mixture into each bag. Season the chicken with 1/2 teaspoon each salt and pepper. Heat oil in a large skillet over medium-high heat. Fry the chicken breasts until golden brown, 5 to 7 minutes per side.
For the fries: Cut 1 large sweet potato into 1cm thick sticks. Spray with cooking oil and season with 1/2 teaspoon dried basil, 1/2 teaspoon dried oregano and salt and pepper. Spread the fries on a baking tray lined with baking paper and bake at 220 degrees for 20 minutes, then turn them over and bake for a few more minutes.
296 calories
Mexican tuna salad - ready in just 10 minutes
Place 170g canned tuna, 1 chopped green pepper, 2 chopped spring onions, 2 tablespoons salsa, 6 red pepper stuffed olives, 2 tablespoons low-fat mayonnaise, 1 tablespoon lime juice and 1/2 teaspoon cumin in a medium bowl. Mix with a fork and season with pepper if necessary.
309 calories
DINNER
Baked salmon with braised baby artichokes
Top a salmon steak (approx. 100 g) with parsley and bake at 190 degrees for about 20 minutes. Serve with braised baby artichokes.
433 calories
Seared tuna steak with mixed vegetables
Fry tuna steak (approx. 100 g) in 2 tablespoons of olive oil and serve with 1 portion of vegetables (steamed, grilled or baked).
373 calories
Muted bass with fennel, parsley and capers
Steam bass, fennel, parsley and capers in a metal or bamboo Asian-style steamer.
350 calories
Pork kebabs
For the marinade, combine the juice of one lemon, 1 tablespoon oil, 2 teaspoons dried oregano, 1 teaspoon rosemary, 1 crushed garlic clove, 1/4 - 1/2 teaspoon freshly ground black pepper in a bowl or a sealable plastic bag.
Remove all visible fat from the pork and cut into 2cm cubes. Marinate the cubes in the refrigerator for 30 minutes. (You can also add the vegetables. Mushrooms and zucchini absorb the flavors particularly well.) In the meantime, soak the wooden skewers in water. Wash and cut vegetables for kebabs. Thread the meat and vegetables alternately onto the skewers. Depending on the size of your pork cubes and the length of the skewers, you should get 1 large or 2 small skewers per person. Place on the indoor or outdoor grill and grill for 8 to 10 minutes.
316 calories
Chili with corn and beans
Put 450 g ground beef and 2 teaspoons chili powder in a casserole dish and fry over medium heat for 6 minutes. Stir in 200g corn and 200g black beans, 1 can of low-sodium fat-free beef broth and 1 can of tomato sauce (425g); bring to a boil. Reduce heat and simmer covered for 10 minutes. Remove lid and simmer for 5 minutes, stirring occasionally. Ladle chili into bowls. If desired, top each portion with sour cream and garnish with spring onions.
300 calories
Grilled lamb and vegetables Mediterranean style
Ingredients: 4 tbsp lemon juice, 80 ml olive oil, 1 minced garlic clove, 1 tbsp fresh or dry mint, 680 g sirloin steak cut into cubes, 8 baby bella mushrooms, 8 small cherry tomatoes, 1 green pepper cut into 2 cm strips, 2 small zucchini, diced. Marinate the lamb cubes overnight in a resealable bag (with lemon juice, olive oil, garlic, mint, salt and pepper). Skewer the meat and vegetables alternately, turning every 15-20 minutes. Serve on a bed of lettuce drizzled with balsamic vinegar.
300 calories
Spicy black bean burritos
Fill a tortilla with 50g black beans, ¼ avocado slice and a handful of baby spinach leaves, sprinkle 1/8 teaspoon garlic powder on top and add 1 teaspoon of your favorite sauce.
365 calories
SNACKS
170 g Greek yogurt + 4 tbsp pomegranate seeds
140 calories
10 raw almonds + 2 dried figs or apricots
120 calories
1 clementine + 1 hard-boiled egg
110 calories
1 cheese wedge on a whole grain cracker with a few apple slices
100 calories
Celery sticks with 1 tablespoon peanut butter + 10 raisins
130 calories
100 g carrot and cucumber sticks with 85 g hummus
180 calories
Smoothie made from 1 cup raw spinach, 1/2 cup kale, 1 tbsp chia seeds, 1 tbsp flax seeds, 1/2 banana orPersimmon fruit, 120 g fat-free Greek yogurt and a little water
180 calories
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
Also interesting:7-day detox treatment in autumn to give your body a new start!
