The best “detox” recipes for weight loss are simply meals that are high in vegetables, fibre and protein, moderate in calories and easy to make. They keep you full, support digestion and make a calorie deficit easier to maintain. Here are eight easy recipes for breakfast, lunch, dinner and snacks.
What makes a recipe good for weight loss?
- Protein at every meal to control hunger and protect muscle
- Vegetables filling half the plate for volume with few calories
- Fibre from legumes, whole grains, seeds and fruit
- Healthy fats in small amounts for flavour and fullness
- Little added sugar or refined starch
Breakfast
1. Berry chia overnight oats
40 g oats, 1 tbsp chia seeds, 150 g Greek yoghurt, 100 ml milk, a handful of berries. Mix the night before and refrigerate. About 350 kcal and 20 g protein.
2. Spinach and feta egg muffins
Whisk 6 eggs with a handful of chopped spinach, diced peppers and 50 g crumbled feta. Pour into a muffin tin and bake at 180°C for 18 to 20 minutes. Makes 6; two make a filling breakfast.
Lunch
3. Lentil and vegetable soup
Soften 1 onion, 2 carrots and 2 celery sticks in a little olive oil. Add 150 g red lentils, 1 tin chopped tomatoes, 1 litre vegetable stock, cumin and paprika. Simmer for 20 minutes. Serves 4; high in fibre and plant protein. More ideas in our detox soup recipes.
4. Quinoa, chickpea and rainbow salad
Combine cooked quinoa, chickpeas, cucumber, cherry tomatoes, red pepper, parsley and red onion. Dress with olive oil, lemon juice and a pinch of salt. Keeps well for packed lunches.
Dinner
5. Baked salmon with lemon and greens
Bake a salmon fillet with lemon slices and garlic for 12 to 15 minutes at 200°C. Serve with steamed broccoli and green beans. Rich in omega-3 fats and protein.
6. Tofu and vegetable stir-fry
Stir-fry cubed firm tofu until golden, then add broccoli, peppers, mangetout and carrots with garlic, ginger and a splash of low-salt soy sauce. Serve with a small portion of brown rice.
7. Chicken and vegetable traybake
Toss chicken thighs, courgette, red onion, peppers and cherry tomatoes with olive oil, oregano and paprika. Roast at 200°C for 30 to 35 minutes. One tray, minimal washing up.
Snack or drink
8. Green protein smoothie
1 handful spinach, ½ banana, 1 scoop protein powder or 150 g yoghurt, 1 tbsp ground flaxseed, 250 ml milk. See more detox smoothies for weight loss.
How to use these recipes
- Pick one breakfast, one lunch and one dinner for each day.
- Batch-cook soup and salad on the weekend.
- Drink water as your main drink and limit alcohol.
- Combine with daily movement.
Avoid the common pitfalls in our list of detox weight-loss mistakes. For a full plan, see the 7-day detox plan.
A note on “detox” claims
These recipes do not remove toxins; your liver and kidneys do that (NCCIH). Their value is that they are nutritious, filling and easy to stick to, which is what makes weight loss last. The World Health Organization’s guidance on a healthy diet follows the same principles.
Frequently asked questions
How much weight can I lose with detox recipes?
Combined with a modest calorie deficit and activity, about 0.5 to 1 kg per week is realistic and sustainable.
Are these recipes suitable for vegetarians?
Recipes 1, 2, 3, 4, 6 and 8 are vegetarian. Swap salmon or chicken for tofu, tempeh or beans in the others.
This article is for general information and is not a substitute for medical advice.
