Mealplan

Detox Manual

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Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP

Lunch:

2 (toasted) spelled sandwiches with avacodo and scrambled eggs and possibly some salmon


Dinner: Brussels sprouts pie

Necessities:
Filo dough
500 grams of lean minced meat
bowl of mushrooms
tray of lean bacon
4 eggs
creme fraiche crefee
bag of sprouts
bulb of garlic
4 red onions
pepper and salt
fresh herbs
grated cheese

Preparation:
Boil sprouts, in the meantime fry the lean ground beef in coconut oil if it is brown
bacon afterwards, garlic cloves, onions and mushrooms and of course all fresh
herbs that you have in house and of course pepper and salt. In the meantime, the creme fraiche, the
mix the crefee, the grated cheese and 4 eggs with the mixer and grease the baking tin and
cover with the filo pastry. and then pierce holes here and there with a fork. The minced meat
vegetable mixture in the baking form, the cheese mixture over it and 45 minutes in one
preheated oven at 200 degrees, check for 30 minutes if it is not going too fast and
then your Brussels sprout cake is ready

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP

Lunch:

freshly sour apple cut into super small pieces, (low fat) (greek) yogurt over it a dash of honey (preferably not) and a handful of meusli or granola with raisins


Dinner: Sweet chicken salad

Requirements (for 2 people)
300 grams of chicken fillet
1 tsp turmeric
2 tsp curry powder
1 tsp garlic powder
Salt and pepper
2 medium-sized sweet potatoes
250 grams of green beans
Coconut oil for frying

Preparation
Cut the chicken fillet into cubes and sprinkle with the herbs. Leave it in for about 10 minutes.
In the meantime, peel the sweet potatoes. Boil the potatoes and green beans until they are tender.
Bake the chicken in coconut oil on low heat until done. Then do everything in a large bowl. Let it cool
and optionally add a dressing.

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP


Lunch: Thai omelet with shrimp

Requirements (for 2 people)

4 eggs
4 tbsp soy milk
1 shallot
2 cloves of garlic
2 tomatoes (in the size of tom tasty tomato)
75-100gr shrimp
1 tbsp. coarsely chopped coriander + 2 sprigs
1 tbsp. culieet
1 e.l soy sauce
salt and pepper
olive oil

Preparation
Break the eggs over a bowl, add the soy milk and beat the mixture lightly and frothy. Peel
and chop the shallot with the garlic. Peel the tomatoes; put boiling water in a cup. Lay
put the tomatoes on a cutting board and cut them slightly into the lower left corner. Then immerse
the tomatoes in boiling water for 15 seconds. Then peel the tomatoes and
cut into small pieces. Stir in the tomato, the shallot with the garlic, the coriander and the
shrimp through the egg mixture. Add salt and pepper to taste and stir the Culieet
and soy sauce. Heat a frying pan with olive oil. Pour the egg mixture into the pan. Turn
reduce the heat and fry the omelet until the bottom starts to color and the top almost dry
is. Fold the omelet in half and let it slide on a warm plate, garnish with the
coriander sprigs


Dinner: Crispy wraps with beef strips and green beans

Requirements (for 2 people)
4 large wraps
150 grams of beef strips
150 grams of green beans
2 spring onions
4 tablespoons Greek Yogurt

Preparation
If you have to cook for many eaters, preheat the oven to 200 degrees so that you get the wraps
can bake in it. If not, you can bake the wraps one by one in a dry frying pan.
Dip the beans, put them in a pan with boiling water and cook them in about 15 minutes. –
Heat a dash of oil in a frying pan, add the beef strips, season with
salt and pepper and fry the beef strips in about 8 minutes. Meanwhile, cut the
spring onions very fine, put half in a bowl and add the yogurt. Bring the
flavored yoghurt sauce with salt and pepper. Add the remaining spring onion to the
beef strips. Meanwhile, bake the wraps golden brown in the dry frying pan or in the oven. Invest
the wraps with the beef strips, followed by the green beans and finish with the yoghurt sauce.

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP

Lunch:

rice cakes or spelled crackers with cottage cheese, or roast beef or lean chicken fillet or salmon or nut paste


Dinner: Fried brussels sprouts with walnuts

Requirements (for 2 people)
200 grams of Brussels sprouts
1 onion
olive oil
15 grams of walnuts
1 clove of garlic, peeled
50 ml. Chicken broth (cube without sugar)

Preparation
Clean the sprouts and cut them into segments.

● Heat a frying pan without oil and sprinkle
herein the walnuts (in small pieces).

● Roast the walnuts until they turn light brown.

Shake the walnuts from the pan and let them cool. Heat in another pan of olive oil. Bake the onion in it
the Brussels sprouts 2-3 minutes. Add the clove of garlic. Always add a dash
broth. Let the Brussels sprouts cook in 5-7 minutes and remove the moisture from the broth
evaporate until the sprouts are covered with a light gravy. Add salt and pepper to taste.
Stir in the walnuts and serve immediately.

VARIATION:
1. Sprinkle curry or turmeric over the sprouts after the garlic has been added
2. Just before serving, add 30 grams of grated cheese over the sprouts

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP

 


Lunch: Farmers omelet


Necessities
Eggs
Farmer soup vegetables (Vegan)
Optional:
Lean bacon or chicken fillet

Preparation
Beat eggs with farmers soup vegetables and fry (possibly with bacon or chicken fillet).

 


Dinner: Smoked chicken salad with chestnut mushrooms

Requirements (4 people)
250 g chestnut mushrooms (in quarters)
3 tbsp olive oil
salt and pepper
250 g vine cherry tomatoes
1 clove of garlic (chopped)
2 sprigs of fresh thyme (the leaves)
1 zucchini (along the length in thin slices)
100 g of mixed salad
1 smoked chicken fillet
aluminium foil

Preparation
Preheat the oven to 200 ° C. Meanwhile, place the mushrooms on a baking sheet and
sprinkle with 1 tbsp olive oil, salt and pepper. Place the tomatoes on a sheet of aluminum foil and sprinkle with the garlic, thyme, salt, pepper and 1 tbsp olive oil. Close the aluminum foil to a package. Place the package with the mushrooms on the baking sheet. Bake the whole approx. 20minutes in the oven. Meanwhile, bring water to the boil in a pan and boil the Zucchini slices are cooked in approx. 1 minute. Remove the zucchini slices from the pan and let them drain on kitchen paper. Cut the chicken fillet into thin strips. Add the juice from the tomato package to 1 tbsp olive oil and season the dressing with salt and pepper. Spoon the mushrooms, the tomatoes, zucchini slices, lettuce and chicken strips lightly mixed. Apply the salad taste with the dressing.

Breakfast: Apple cinnamon waffles

Necessities
3 large eggs
1 tbsp coconut oil, liquid (+ extra for greasing)
1 teaspoon honey (optional)
3 tbsp coconut flour
2 tbsp coconut grater
½ tsp cinnamon
¼ tsp baking soda
1 medium-sized apple, peeled and grated

Preparation
Mix eggs, coconut oil and honey in a small bowl. Combine coconut flour,
coconut grater, cinnamon and baking soda in another bowl. Pour the liquid ingredients into the dry ones
ingredients and stir until smooth. Stir the grated apple into the batter. Fat you
waffle iron with coconut oil and heat it in the middle position. Use approximately 60 ml
batter per waffle; pour this amount on the waffle iron and bake for 3-4 minutes or until none
steam comes out of the waffle maker and the waffles are golden brown. Repeat with the rest of it
batter.

Lunch: Mozzarella sandwich with spicy mushrooms

Requirements (4 people)
1 tbsp olive oil
250 g mushrooms (in parts)
1 clove of garlic (pressed)
1 tbsp fresh parsley (chopped)
1 tbsp fresh chives (chopped)
salt and pepper
4 slices of wholemeal bread or spelled
1 ball of mozzarella (in slices)

Preparation
Heat the oven to 200 ° C. Heat the olive oil in a frying pan and fry the mushrooms together
with the garlic in about 5 minutes. Add the parsley and chives and add
season with salt and pepper. 2 Cover the slices of bread with the mozzarella cheese and bake
slices in the oven for approx. 5 minutes until the cheese has melted. Sprinkle the mushrooms on the
au gratin slices and serve

Diner:

Pasta met tomaten en scampi’s

Dinner: Pasta with tomatoes and scampi

Necessities
1 medium onion
2 cloves of garlic
200g scampi, peeled, raw
4 tomatoes
150g arugula
280g of pasta
1 chilli pepper (chopped)
salt pepper
olive oil
3 tablespoons parmesan cheese

Preparation
Chop the onion. Squeeze the garlic clove. Wash the tomatoes and cut into cubes. Cook the pasta and
fry the onion, garlic and scampi in oil for 2 minutes. Add the tomatoes and bring
seasoned with pepper and salt. Then add the chili pepper and fry for a while. Sprinkle
with Parmesan cheese and simmer for 5 minutes. Mix the sauce with the cooked pasta and
season with salt and pepper to taste and finish with some arugula.

Breakfast:

Chocolate mousse

Lunch:

Apple crumble

Dinner:

Chili con carne

Monday

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP

Lunch:

2 (toasted) spelled sandwiches with avacodo and scrambled eggs and possibly some salmon


Dinner: Brussels sprouts pie

Necessities:
Filo dough
500 grams of lean minced meat
bowl of mushrooms
tray of lean bacon
4 eggs
creme fraiche crefee
bag of sprouts
bulb of garlic
4 red onions
pepper and salt
fresh herbs
grated cheese

Preparation:
Boil sprouts, in the meantime fry the lean ground beef in coconut oil if it is brown
bacon afterwards, garlic cloves, onions and mushrooms and of course all fresh
herbs that you have in house and of course pepper and salt. In the meantime, the creme fraiche, the
mix the crefee, the grated cheese and 4 eggs with the mixer and grease the baking tin and
cover with the filo pastry. and then pierce holes here and there with a fork. The minced meat
vegetable mixture in the baking form, the cheese mixture over it and 45 minutes in one
preheated oven at 200 degrees, check for 30 minutes if it is not going too fast and
then your Brussels sprout cake is ready

tuesday

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP

Lunch:

freshly sour apple cut into super small pieces, (low fat) (greek) yogurt over it a dash of honey (preferably not) and a handful of meusli or granola with raisins


Dinner: Sweet chicken salad

Requirements (for 2 people)
300 grams of chicken fillet
1 tsp turmeric
2 tsp curry powder
1 tsp garlic powder
Salt and pepper
2 medium-sized sweet potatoes
250 grams of green beans
Coconut oil for frying

Preparation
Cut the chicken fillet into cubes and sprinkle with the herbs. Leave it in for about 10 minutes.
In the meantime, peel the sweet potatoes. Boil the potatoes and green beans until they are tender.
Bake the chicken in coconut oil on low heat until done. Then do everything in a large bowl. Let it cool
and optionally add a dressing.

Wednesday

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP


Lunch: Thai omelet with shrimp

Requirements (for 2 people)

4 eggs
4 tbsp soy milk
1 shallot
2 cloves of garlic
2 tomatoes (in the size of tom tasty tomato)
75-100gr shrimp
1 tbsp. coarsely chopped coriander + 2 sprigs
1 tbsp. culieet
1 e.l soy sauce
salt and pepper
olive oil

Preparation
Break the eggs over a bowl, add the soy milk and beat the mixture lightly and frothy. Peel
and chop the shallot with the garlic. Peel the tomatoes; put boiling water in a cup. Lay
put the tomatoes on a cutting board and cut them slightly into the lower left corner. Then immerse
the tomatoes in boiling water for 15 seconds. Then peel the tomatoes and
cut into small pieces. Stir in the tomato, the shallot with the garlic, the coriander and the
shrimp through the egg mixture. Add salt and pepper to taste and stir the Culieet
and soy sauce. Heat a frying pan with olive oil. Pour the egg mixture into the pan. Turn
reduce the heat and fry the omelet until the bottom starts to color and the top almost dry
is. Fold the omelet in half and let it slide on a warm plate, garnish with the
coriander sprigs


Dinner: Crispy wraps with beef strips and green beans

Requirements (for 2 people)
4 large wraps
150 grams of beef strips
150 grams of green beans
2 spring onions
4 tablespoons Greek Yogurt

Preparation
If you have to cook for many eaters, preheat the oven to 200 degrees so that you get the wraps
can bake in it. If not, you can bake the wraps one by one in a dry frying pan.
Dip the beans, put them in a pan with boiling water and cook them in about 15 minutes. –
Heat a dash of oil in a frying pan, add the beef strips, season with
salt and pepper and fry the beef strips in about 8 minutes. Meanwhile, cut the
spring onions very fine, put half in a bowl and add the yogurt. Bring the
flavored yoghurt sauce with salt and pepper. Add the remaining spring onion to the
beef strips. Meanwhile, bake the wraps golden brown in the dry frying pan or in the oven. Invest
the wraps with the beef strips, followed by the green beans and finish with the yoghurt sauce.

thursday

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP

Lunch:

rice cakes or spelled crackers with cottage cheese, or roast beef or lean chicken fillet or salmon or nut paste


Dinner: Fried brussels sprouts with walnuts

Requirements (for 2 people)
200 grams of Brussels sprouts
1 onion
olive oil
15 grams of walnuts
1 clove of garlic, peeled
50 ml. Chicken broth (cube without sugar)

Preparation
Clean the sprouts and cut them into segments.

● Heat a frying pan without oil and sprinkle
herein the walnuts (in small pieces).

● Roast the walnuts until they turn light brown.

Shake the walnuts from the pan and let them cool. Heat in another pan of olive oil. Bake the onion in it
the Brussels sprouts 2-3 minutes. Add the clove of garlic. Always add a dash
broth. Let the Brussels sprouts cook in 5-7 minutes and remove the moisture from the broth
evaporate until the sprouts are covered with a light gravy. Add salt and pepper to taste.
Stir in the walnuts and serve immediately.

VARIATION:
1. Sprinkle curry or turmeric over the sprouts after the garlic has been added
2. Just before serving, add 30 grams of grated cheese over the sprouts

Friday

Breakfast:

Smoothie fruit and / or vegetables and ½ scoop of JP

 


Lunch: Farmers omelet


Necessities
Eggs
Farmer soup vegetables (Vegan)
Optional:
Lean bacon or chicken fillet

Preparation
Beat eggs with farmers soup vegetables and fry (possibly with bacon or chicken fillet).

 


Dinner: Smoked chicken salad with chestnut mushrooms

Requirements (4 people)
250 g chestnut mushrooms (in quarters)
3 tbsp olive oil
salt and pepper
250 g vine cherry tomatoes
1 clove of garlic (chopped)
2 sprigs of fresh thyme (the leaves)
1 zucchini (along the length in thin slices)
100 g of mixed salad
1 smoked chicken fillet
aluminium foil

Preparation
Preheat the oven to 200 ° C. Meanwhile, place the mushrooms on a baking sheet and
sprinkle with 1 tbsp olive oil, salt and pepper. Place the tomatoes on a sheet of aluminum foil and sprinkle with the garlic, thyme, salt, pepper and 1 tbsp olive oil. Close the aluminum foil to a package. Place the package with the mushrooms on the baking sheet. Bake the whole approx. 20minutes in the oven. Meanwhile, bring water to the boil in a pan and boil the Zucchini slices are cooked in approx. 1 minute. Remove the zucchini slices from the pan and let them drain on kitchen paper. Cut the chicken fillet into thin strips. Add the juice from the tomato package to 1 tbsp olive oil and season the dressing with salt and pepper. Spoon the mushrooms, the tomatoes, zucchini slices, lettuce and chicken strips lightly mixed. Apply the salad taste with the dressing.

Saturday

Breakfast: Apple cinnamon waffles

Necessities
3 large eggs
1 tbsp coconut oil, liquid (+ extra for greasing)
1 teaspoon honey (optional)
3 tbsp coconut flour
2 tbsp coconut grater
½ tsp cinnamon
¼ tsp baking soda
1 medium-sized apple, peeled and grated

Preparation
Mix eggs, coconut oil and honey in a small bowl. Combine coconut flour,
coconut grater, cinnamon and baking soda in another bowl. Pour the liquid ingredients into the dry ones
ingredients and stir until smooth. Stir the grated apple into the batter. Fat you
waffle iron with coconut oil and heat it in the middle position. Use approximately 60 ml
batter per waffle; pour this amount on the waffle iron and bake for 3-4 minutes or until none
steam comes out of the waffle maker and the waffles are golden brown. Repeat with the rest of it
batter.

Lunch: Mozzarella sandwich with spicy mushrooms

Requirements (4 people)
1 tbsp olive oil
250 g mushrooms (in parts)
1 clove of garlic (pressed)
1 tbsp fresh parsley (chopped)
1 tbsp fresh chives (chopped)
salt and pepper
4 slices of wholemeal bread or spelled
1 ball of mozzarella (in slices)

Preparation
Heat the oven to 200 ° C. Heat the olive oil in a frying pan and fry the mushrooms together
with the garlic in about 5 minutes. Add the parsley and chives and add
season with salt and pepper. 2 Cover the slices of bread with the mozzarella cheese and bake
slices in the oven for approx. 5 minutes until the cheese has melted. Sprinkle the mushrooms on the
au gratin slices and serve

Diner:

Pasta met tomaten en scampi’s

Dinner: Pasta with tomatoes and scampi

Necessities
1 medium onion
2 cloves of garlic
200g scampi, peeled, raw
4 tomatoes
150g arugula
280g of pasta
1 chilli pepper (chopped)
salt pepper
olive oil
3 tablespoons parmesan cheese

Preparation
Chop the onion. Squeeze the garlic clove. Wash the tomatoes and cut into cubes. Cook the pasta and
fry the onion, garlic and scampi in oil for 2 minutes. Add the tomatoes and bring
seasoned with pepper and salt. Then add the chili pepper and fry for a while. Sprinkle
with Parmesan cheese and simmer for 5 minutes. Mix the sauce with the cooked pasta and
season with salt and pepper to taste and finish with some arugula.

Sunday

Breakfast:

Chocolate mousse

Lunch:

Apple crumble

Dinner:

Chili con carne

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