Free 3-Day Detox Diet Menu for You!

Here's your Detox Diet Menu created by Dr. Perricone!  He's one of the world's best dermatologists and a proponent of anti-inflammatory clean eating!

Your Detox Diet...Meal by Meal

Wake Up

1.    8 to 12 oz. spring water.


  • 3 egg whites and 1 whole egg or a 3 egg omelet.  Or can have 4-6 oz. grilled salmon.
  • ½ cup cooked oatmeal (not instant).
  • 2” wedge of cantaloupe or 1/3 cup fresh berries.
  • 8 - 12 oz. spring water.


  • 4-6 oz. grilled salmon or tuna. Option: you can also use packaged salmon and mix a little mayo and fresh squeezed lemon.
  • 2 cups green salad made with romaine lettuce or other dark leafy greens.
  • Dressing: extra virgin olive oil and fresh squeezed lemon to taste.
  • 1 kiwi fruit or cantaloupe and berries as above.
  • 8 – 12 oz. spring water.

Mid-Afternoon Snack

  • 2 oz. slice of turkey breast or 6 oz. plain yogurt.
  • 1 apple
  • Small handful of hazelnuts, walnuts or almonds.  


  • 4-6 oz. grilled salmon.
  • Green Salad and Dressing as described above.
  • 1 cup steamed veggies. Especially asparagus, broccoli, spinach, etc.
  • Cantaloupe and berries.
  • 8 – 12 oz. spring water.

Before Bedtime Snack

  • 2 oz. slice chicken or turkey breast or 6 oz. plain yogurt.
  • 1 pear or apple.
  • Small handful of hazelnuts, walnuts or almonds.

Your Detox Diet Menu Shopping List

Organic counts if you can...

The main proteins (breakfast, lunch, snacks or dinner)

  • 1 dozen fresh cage-free eggs.
  • Old-fashioned oatmeal.  Cooked oatmeal is a great source of fiber and low glycemic carbohydrates.  (Instant oatmeal will rapidly raise your blood sugar, triggering a burst of inflammation.)
  • 1 1/2 to 1 3/4 pounds of fresh, wild salmon minimum, cut into 6 portions. 
    Smoked salmon or lox are not recommended on the three-day diet because of the salt intake.  Option: you can also use packaged wild salmon (such as Bumblebee brand) which will help you avoid cooking as much!
  • 8 ounces of thinly sliced, low-salt turkey or chicken breast.
  • 18 ounces plain yogurt
  • 2 packages of low-sodium tuna packed in water.

Low-glycemic fruits

  • 2 ripe cantaloupes  Cantaloupe is very hydrating to the skin and contains important antioxidants.
  • 1 pint of strawberries
  • 1 pint of blueberries
  • 1/2 pint of raspberries
  • 1/2 pint of blackberries
    (Blueberries, blackberries, raspberries, strawberries are high in antioxidants.)
  • 3 green (e.g. Granny Smith) apples
  • 2 pears or an additional 2 green apples
  • 2-3 kiwi fruit
  • 2 lemons

Green vegetables

  • 1 pound of asparagus
  • 1 pound of broccoli
  • 1 pound of fresh spinach
  • 2 heads of romaine lettuce
    (NO root vegetables, such as potatoes, carrots, beets, parsnips, etc.)

Good sources of healthy fats

  • Raw, unsalted almonds
  • Hazelnuts
  • Walnuts
    (These nuts are great source of fatty acids and folic acid.)
  • 8-ounce bottle of extra virgin olive oil


  • Green Tea bags.  Make 1-2 gallons to supplement your water.
  • 3 or 4 gallons of Spring Water.  The Dr. Perricone 3 Day Detox Plan calls for six 8- to 12-ounce servings of water and an additional 2 glasses of water minimum throughout the day. Try keeping fresh or filtered water at your desk at work or in your car.
  • No Juice, No Coffee or Toast. If you normally drink large amounts of coffee or sodas, drink black or green tea to prevent caffeine withdrawal.

(Your Detox Diet Plan Cheat Sheet!)

Ok, no one is perfect.  I tweaked the detox diet menu with these:

  • Stevia sweetner
  • Honey
  • Cascadian Farms Granola Cereal just because I didn't want to cook oatmeal in the mornings!
  • I found Eggland's Best eggs already boiled and ready to go!

Doctor Matt Coach's Review and Personal Experience...

There comes a point when your body tells you it's time to 'detox' but you want real food. 

When I did this detox diet plan

  • I found it easy to find all the ingredients.
  • The overall cost of my meals went up some due to the cost of the fish.
  • The food is very easy to prepare.

The second day was tough with a mild headache and soreness.  I was yawning alot, (but I also stopped my Diet Cokes cold turkey!)  By the end of the third day, I could truly tell I was more alert and relaxed.  For what ever reason, my eyes seems less 'swollen' and more open.  I was truly impressed with the results and will plan on doing this every 3-4 months just to 'cleanse' my body with real food.

I want to give true thanks to Dr. Nicholas Perricone for doing the research on anti-inflammatory diets and eating clean.  Click to find more about Dr. Perricone's Detox Diet Menu options and recipes!

Do you want a different kind of Detox Plan?  Check out the 3-Day Shakeology Cleanse!

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