Doctor Tan notes that this menu is suitable for individuals who wish to:
- Lose weight and reduce fat
- Reduce belly fat
- Address mild lipid metabolism disorders or fatty liver
- Cleanse their body
- Improve digestion, reduce bloating, indigestion, and constipation
- Enhance liver, gallbladder, kidney, and endocrine functions
- Improve sleep quality
- Reduce stress
- Begin a healthy eating plan and a comprehensive healthy lifestyle for both body and mind
This menu is not suitable for individuals currently undergoing medical treatment, those with medical conditions requiring a specialized diet (such as diabetes, hyperthyroidism, high blood pressure), breastfeeding mothers (especially with infants under 6 months old), or anyone who believes this plan is not appropriate for their specific situation.
The menu spans 9 days, with the initial two days serving as a transition period. These two preparatory days help the body gradually adapt from a regular diet to the new 7-day detox regimen.
| Day | Breakfast | Lunch | Snack | Dinner |
| Preparation day one (saturday) | Vegetable salad - Lettuce, avocado, cherry tomatoes, apple - One handful of cashews - Homemade vinaigrette (one-half tablespoon extra virgin olive oil + one-half tablespoon apple cider vinegar + one-half teaspoon pink salt) | - Shredded boiled chicken salad with Vietnamese coriander and herbs, salt and pepper - Spicy mustard green soup cooked with chicken broth + fresh ginger + pink salt to taste - 1/4 cups (45-50g) quinoa | Fruit plate - Avocado, apple, mango - Goji berries, chia seeds, pistachios | Celery soup, colorful vegetable stew - Celery, potatoes, carrots, sweet potatoes - Stewed for 30 minutes with pink salt |
| Preparation day two (sunday) | Plant-based protein shake + spinach + kale Combine all ingredients in a blender. Blend and enjoy. | Herbal chicken stew + spinach soup with straw mushrooms + guava juice - Purchase one traditional Chinese medicine herbal packet + one silk chicken (or black chicken) + a few goji berries, red dates + add water and a little pink salt - Place all ingredients into a rice cooker and select the brown rice (or stew) setting | Guava juice | Full moon nourishing porridge - Marinate chicken wings with traditional fish sauce, then grill in an air fryer for 10 minutes - Bring water to a boil, add oats. Add carrots, sweet potatoes, dried shrimp, chicken wings, and seaweed for natural umami flavor. Then season with a little salt and crack two eggs into the pot |
| Detox day one (monday) | Plant-based protein shake + spinach + kale Combine all ingredients in a blender. Blend and enjoy. | Herbal chicken stew + spinach soup with straw mushrooms + guava juice - Purchase one traditional Chinese medicine herbal packet + one silk chicken (or black chicken) + a few goji berries, red dates + add water and a little pink salt - Place all ingredients into a rice cooker and select the brown rice (or stew) setting | Guava juice | Full moon nourishing porridge - Marinate chicken wings with traditional fish sauce, then grill in an air fryer for 10 minutes - Bring water to a boil, add oats. Add carrots, sweet potatoes, dried shrimp, chicken wings, and seaweed for natural umami flavor. Then season with a little salt and crack two eggs into the pot |
| Detox day two (tuesday) | Vegetable salad (carrots, bok choy, cauliflower) | Steamed or boiled vegetable plate with fermented tofu paste + strawberry kombucha | One-half avocado | Seaweed and tofu soup with tomatoes |
| Detox day three (wednesday) | Konjac noodles with vegetables | Ginger braised chicken + tomato and egg soup + boiled chayote shoots with garlic chili fish sauce + apple kefir water Apple kefir: Add apples to F0 kefir water. Leave at room temperature for one day. Then, refrigerate until cold and enjoy. | Fruit plate - Avocado, raspberries, blueberries - Goji berries, cashews, chia seeds | Similar to lunch (two main dishes) + additional boiled chayote shoots with Tamari soy sauce |
| Detox day four (thursday) | Pan-seared salmon - Slice salmon fillets, pan-sear with extra virgin olive oil or air fry for 8 minutes at 170 degrees Celsius - Sauce: Olive oil (if pan-searing, use leftover oil) + one tablespoon hot water + one-fourth teaspoon pink salt + one-half teaspoon monk fruit sugar + ba rosemary sprigs + a few mint leaves + a little ground pepper - Serve with: Red bell pepper boiled for one minute, broccoli boiled for two minutes, baby carrots boiled for 5 minutes + hydroponic lettuce + sea grapes | Oyster mushrooms stir-fried with shallots + sour cobia fish soup + fermented whey water - Fermented whey water: Ferment fresh milk using the usual yogurt-making method. Then strain the liquid. This liquid is fermented whey water - Combine with fresh fruits and enjoy | Colorful fruit plate Cantaloupe (orange), strawberries (red), avocado (green, yellow), tree tomato (purple, red), jicama (white) | Similar to lunch + additional boiled peas with Tamari soy sauce |
| Detox day five (friday) | Button mushrooms stir-fried with garlic Halve button mushrooms and stir-fry with extra virgin olive oil and coconut oil Serve with various vegetables: Carrots, lettuce, broccoli, bell peppers | Mackerel braised with tomatoes + loofah and jute leaf soup + kale and dandelion salad with passion fruit dressing + pomegranate juice Passion fruit dressing: one passion fruit + one tablespoon extra virgin olive oil + one-fourth teaspoon salt + one-half teaspoon monk fruit sugar + a little ground pepper | Pomegranate juice | Similar to lunch + additional boiled peas with Tamari soy sauce |
| Detox day six (saturday) | Colorful konjac noodle stir-fry Stir-fry like regular rice vermicelli, but replace vegetable oil with extra virgin olive oil and rice vermicelli with shirataki (konjac) noodles | Stir-fried frog with lemongrass and chili + konjac noodle soup with chicken and sour leaf + boiled okra with fermented tofu paste + craft ginger beer | A bunch of grapes | Boiled napa cabbage, served with soft-boiled eggs, fish sauce + leftover konjac noodle soup with chicken and sour leaf from lunch |
| Detox day seven (sunday) | Soft-boiled eggs with vegetables (spinach, carrots) | Colorful stir-fried squid + water spinach soup with clams + orange carrot juice | Orange carrot juice | Chicken and vegetable soup |
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Mustard green soup is one dish that can be included in a detox menu. Photo illustration: Bui Thuy |
The doctor advises against consuming starches throughout this 7-day detox menu, with the exception of the initial two preparation days, detox day one dinner, and the small amounts of seeds included in the menu (chia seeds, sesame seeds, goji berries, etc.).
Protein
- Recommended: Plant-based protein (mushrooms, seaweed); eggs; locally caught sea fish; naturally raised freshwater fish; free-range chicken (skin removed).
- Not recommended: Animal milk and dairy products, red meat (pork, beef, goat, etc.), processed meats (sausages, cold cuts, canned meats, etc.), organ meats, legumes, nuts.
Fats
- Recommended: Avocado; extra virgin olive oil, cold-pressed coconut oil, cold-pressed avocado oil.
- Not recommended: Margarine, trans fats, reused cooking oil, refined oils, sunflower oil, corn oil, soybean oil.
Vegetables and Fruits
- Recommended: Most vegetables and fruits are encouraged. Specifically, consume all 5 plant colors: green, purple/blue, red/pink, yellow/orange, white.
- Not recommended (or limited): Very sweet or starchy varieties (mango, durian, jackfruit, pumpkin, various types of potatoes, etc.).
Spices
- Sugar: Avoid for 7 days, except for stevia and monk fruit sugar.
- Salt: Limit intake. If consumed, use only: coarse sea salt, Himalayan pink salt; traditional fish sauce; Tamari soy sauce.
- Umami (MSG flavor): Do not use industrial MSG or products containing it. Prioritize natural umami flavors.
Cooking Methods
- Recommended: Steaming, boiling, stewing, pan-searing, quick stir-frying with minimal oil, air frying at 170 degrees Celsius or below for under 10 minutes.
- Not recommended: Grilling over direct flame, deep-frying, stir-frying or braising with excessive oil, high-temperature cooking.
Thuy Quynh
