21-Day Cortisol Detox Diet
A structured 21-day plan focused on whole foods and healthy habits to reduce stress and improve energy levels.
Ingredients
Main Ingredients
- 1 bunch Leafy greens (spinach, kale, arugula)
- 1 head Cruciferous vegetables (broccoli, cauliflower)
- 1 cup Berries (blueberries, strawberries)
- 1 cup Oats or quinoa
- 2 medium Sweet potato
- 1 lb Lean protein (chicken, turkey, fish, tofu, tempeh)
- 2 servings Fatty fish (salmon, mackerel) twice a week
- 1 cup Nuts and seeds (almonds, walnuts, chia, flax)
- 1 whole Avocado
- 4 tablespoons Olive oil
- 1 cup Plain yogurt or kefir (if you tolerate dairy)
- 4 cups Bone broth or low-salt broth
- 1 tablespoon Herbs and spices (turmeric, ginger, garlic, cinnamon)
- 2 cups Chamomile tea and decaf green tea
- 1 whole Lemon
- 1 tablespoon Apple cider vinegar
- to taste Sea salt and black pepper
- 1 gallon Water Aim for steady sips all day
Instructions
Planning
- Plan your week. Pick simple meals for breakfast, lunch, dinner, and two snacks.
- Prep on one day: chop vegetables, cook a grain, roast a tray of vegetables, cook proteins.
- Follow meal timing: eat every 3–4 hours to keep blood sugar steady. Don’t skip breakfast.
Week 1 (Reset)
- Remove caffeine, sugar, and alcohol. Eat whole foods and drink water and herbal tea.
Week 2 (Build)
- Increase lean protein and healthy fats. Add one fatty fish meal. Do short daily walks.
Week 3 (Stabilize)
- Keep steady meals and sleep routine. Reintroduce small amounts of tolerated foods if needed.
End of Day Routine
- End each day with a calming routine: dim lights, no screens 30–60 minutes before bed, and have a warm herbal tea.
Notes
Start simple. Use 3–4 core meals and repeat them to make prep easy. Set alarms for meals if you forget to eat. Keep a water bottle by your side and sip often. Sleep at consistent times each night. Do short calm practices after a stressful moment.
Nutrition
Serving: 1gCalories: 400kcalCarbohydrates: 50gProtein: 35gFat: 15gSaturated Fat: 3gSodium: 500mgFiber: 10gSugar: 5g