Your Plant-Based Weekly Meal Plan

(Detox-Supportive Edition)

These five dinners are still delicious and satisfying—now tuned to align with a Flush-style detox: lower toxic load in, higher waste out. In practice, that means prioritising whole plants, added fibre, polyphenols, and clean cooking methods, while keeping ultra-processed ingredients, excess sugar, and unnecessary additives low. Pair meals with hydration, mineral-rich seasonings, and regular bowel movements to support natural elimination pathways (liver–bile–gut, kidneys, skin).

Why plant-rich works for detox

Lower input of contaminants: Fewer animal fats (a common reservoir for fat-soluble pollutants) and more plants reduce average dietary exposure.
More fibre = better carry-out: Soluble/insoluble fibre binds bile and some contaminants in the gut, supporting regular excretion.
Polyphenols & crucifers: Bright plants and brassicas (broccoli, cabbage) support antioxidant defences and normal phase I/II liver enzymes.
Hydration & minerals: Water + potassium/magnesium-rich foods support normal kidney filtration and stool form.

Cook in stainless steel, cast iron, or quality ceramic; avoid scratched non-stick. Store in glass where you can. Rinse produce; peel if heavily waxed. Use filtered water.

How to use this plan

Make 1 recipe/day (or batch-cook 2–3 to mix and match).
Keep everything unsweetened; favour extra virgin olive oil/avocado oil; salt to taste with iodised or sea salt.
Add a side salad or steamed greens to any meal for extra fibre.
Through the day: drink filtered water (aim for pale-straw urine), optionally add lemon or unsweetened herbal tea.

Night 1 — 15-Minute Vegan Ramen (protein-forward, light on additives)

Why it’s detox-supportive: Fermented miso brings prebiotics and peptides; nori and shiitake add minerals and polyphenols. Tofu delivers complete plant protein to stabilise blood sugar and appetite.

Detox tweaks

Add pak choi/spinach in the last minute for folate and magnesium.
Swap part of soy sauce for tamari (gluten-free) if needed.
Finish with spring onion + sesame seeds for sulfur compounds and lignans.

(Use low-sodium miso/soy if you’re salt-sensitive. Keep the broth at a gentle simmer to preserve aromatics.)

Night 2 — Blackberry Tacos (high-fibre + polyphenols)

Why it’s detox-supportive: Blackberries pack anthocyanins; chickpeas and corn bring soluble/insoluble fibre to keep things moving.

Detox tweaks

Warm tortillas directly on a dry skillet (no oils needed).
Add a red cabbage slaw (lime + cumin + pinch of salt) for cruciferous support.
Include fresh coriander (cilantro) to diversify phytochemicals.

(Choose whole-corn or whole-wheat tortillas; keep them unsweetened and additive-light.)

Night 3 — Vegan Cottage Pie (comfort food, clean build)

Why it’s detox-supportive: Lentils + mushrooms = prebiotic fibre, minerals, and glutamate-rich savouriness without processed gravy packs.

Detox tweaks

Use extra virgin olive oil; skip ultra-processed spreads. For the mash, try olive-oil potato mash or half cauliflower/half potato for extra brassica.
Add a thyme/rosemary sprinkle (antioxidant aromatics).
Serve with steamed greens (kale/greens beans) and a squeeze of lemon.

(Simmer uncovered to reduce naturally; avoid thickening with additives.)

Night 4 — Summer Buddha Bowl (colour + crunch)

Why it’s detox-supportive: Quinoa offers complete protein + insoluble fibre; tahini–lemon dressing provides sesame lignans and vitamin C to support collagen and iron absorption.

Detox tweaks

Roast with 160–180°C gentle heat to limit acrylamide/PAH formation.
Add fermented veg (kimchi/sauerkraut) for microbiome diversity.
Include parsley or watercress for extra nitrate/polyphenols.

(Rinse quinoa well; cook in filtered water. Use glass/steel trays, avoid damaged non-stick.)

Night 5 — Quinoa Salad (batch-friendly, travel-ready)

Why it’s detox-supportive: High-fibre mix of seeds, lentils, and veg improves stool bulk and frequency—central to any Flush approach.

Detox tweaks

Add ground flaxseed (1–2 tbsp/portion) to boost soluble fibre and lignans (help bind bile).
Dress with EV olive oil + lemon + mustard; skip sugary dressings.
Fold in fresh herbs (basil/thyme) and a handful of rocket for bitter compounds that stimulate bile flow.

Smart sides & add-ons (use anywhere)

Simple bitter greens: Rocket, endive, radicchio with lemon/olive oil.
Steamed broccoli (cruciferous) with a drizzle of tahini–lemon.
Gut-happy topper: 1 tbsp ground chia/flax over any bowl or soup.
Mineral boost: A pinch of iodised salt and nori flakes here and there.

Shopping & storage (cleaner inputs)

Prefer organic for the “Dirty Dozen” when feasible (berries, leafy greens).
Buy dry legumes in bulk; soak and cook in filtered water (or choose BPA-free cans, rinse well).
Store leftovers in glass; cool quickly and refrigerate to limit biogenic amines.
Keep spices fresh (6–9 months) for maximum polyphenol potency.

Daily rhythm to amplify results

Hydration: 30–35 ml/kg/day as a starting point (adjust for heat/activity).
Fibre target: 30–40 g/day from meals above (add chia/flax/beans to reach it).
Movement: A brisk walk after dinner supports glucose control and gut motility.
Sleep: 7–9 hours; your liver clock loves consistency.

Recipe reminders (original ingredients & methods)

Use the ingredient lists and steps exactly as written in your source for:

15-Minute Vegan Ramen (miso, tofu, shiitake, nori)
Blackberry Tacos (blackberry salsa + spiced chickpeas)
Vegan Cottage Pie (lentils/mushrooms + mash topping)
Summer Buddha Bowl (quinoa, roasted veg, tofu, tahini-lemon)
Quinoa Salad (roasted pepper, mushrooms, lentils, herbs, hummus)

(The “Detox tweaks” simply layer on fibre, polyphenols, and clean-cooking choices to fit a Flush-aligned routine—no need to change the core recipes unless you want to.)

Final notes on “detox”

Your body detoxifies all day, every day via liver, kidneys, gut, skin, and lungs. A Flush-style plan doesn’t replace that; it supports it: reduce incoming burden, feed the gut, stay regular, and keep hydration high. This plant-forward week does exactly that—without sacrificing flavour or satisfaction.