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Simple Swaps for Our 3-Day Detox

Photo: Colin Price

There's no magical combination of superfoods in our 3-Day Detox, so it's fine to substitute a food in the same food group for around the same calories, if needed. Plus, see our tips for making the most of the detox.

Basic Substitutions

If you're interested in the Cooking Light 3-Day Detox, don't let allergies, aversions, or preferences stand between you and a healthy reset. Follow the 5 Pillars of the Detox, and use these substitutions to help you mold the detox into something that works for you, your budget, your schedule, and your time.

PROTEIN
Swap an equal amount of another lean protein (chicken breast, fish, shrimp, or lean steak).

FRUIT
Use an equal amount of another fresh fruit.

VEGETABLES
Sub an equal amount of another low-calorie vegetable (carrots, green beans, zucchini, broccoli, cauliflower, spinach, leafy greens, or cucumber).

QUINOA
Swap an equal amount of another cooked whole grain.

DAIRY
We list dairy swaps with recipes where they make sense. You may add 1 to 2 Tbsp. milk, soy milk, or almond milk to coffee, if desired (no sugar, though).

RETHINK DAIRY

Most cleanse or detox diets eliminate dairy, but unless you have a diary allergy or intolerance, research doesn't show conclusive findings that eliminating it improves your health. Our plan includes dairy, but in small amounts—and we suggest substitutes if you opt to go dairy-free.

TRY CUTTING CAFFEINE

It's ideal to eliminate caffeine along with processed food, added sugar, and alcohol—so if you can do it, go for it! But if the thought holds you back from following the plan, allow yourself one cup of coffee or tea per day. A splash of dairy is fine, but avoid any added sugars or sweeteners, including artificial ones.

Photo: Jennifer Causey

HYDRATE

Reach for water throughout the day, don't wait until you feel thirsty. Add a squeeze of lemon or lime, or toss in cucumber slices for flavor if you struggle getting plain water down.

WANT TO TRY THE 3-DAY DETOX, BUT CURIOUS HOW TO FEED YOUR FAMILY WHILE FOLLOWING IT?
The plan consists of nutrient-rich foods that are healthy for all ages, and meals and recipes can be adapted to feed more. Consider preparing all meals or at least the dinner meal for everyone, adapting as needed for taste preferences.