Joy's 3 Day Detox Diet

You were doing so well last week on your “New Year, New You” diet plan… and then the weekend came. You lost track, gave in to temptation, and are back to feeling bloated two weeks in to 2011. Awww, shucks.

Before you give up, try this detox diet designed by Joy Bauer, the TODAY show’s fitness and nutrition expert and author of Your Inner Skinny. It has everything you need to get back on track, and fast.

Just follow Joy’s menu plan strictly (that means no additions or substitutes) for three to five days in a row this week, and you’ll have a second chance to start the year bloat-free, energized, and ready to burn some serious fat.

Here’s your daily menu:

Breakfast

Joy’s Protein Power Smoothie
In a blender, combine ¾ cup skim milk (for vegan plan, substitute soy or almond milk), ½ banana, ½ cup frozen raspberries, ½ cup frozen blueberries, 1 scoop vanilla whey protein powder (for vegan plan, substitute soy, rice, or pea protein powder), ¼ teaspoon cinnamon, and 5 ice cubes. Blend until smooth and frothy.

+ Optional black coffee or tea (regular or decaffeinated)

Lunch

Large spinach salad
• Unlimited spinach leaves
• Unlimited antioxidant-rich produce (Best choices include bell peppers, tomatoes, carrots, red onions, broccoli, and sliced beets. You may also add cucumbers, mushrooms, celery, and cauliflower.)
• ½ cup red kidney, pinto, or black beans
• 1 tablespoon toasted, chopped pecans
• Dress with 1 teaspoon olive oil and unlimited balsamic or red wine vinegar

+ 1 pink or red grapefruit

+ 1 cup green tea (regular or decaffeinated)

+ Drink two 8-ounce glasses water (with optional lemon) within 30 minutes of eating. Drink as much additional water as you’d like during the meal.

Snack

½ cup unsalted pistachio nuts (in shell)

+ 1 cup green tea (regular or decaffeinated)

Dinner

Unlimited baked, grilled, broiled, or poached fish
Good choices include cod, halibut, haddock, and wild salmon, seasoned with fresh lemon and black pepper (for vegan plan, substitute Sautéed Tofu**—see recipe below)

+ Unlimited steamed broccoli with optional fresh lemon and black pepper

+ 1 cup green tea or naturally caffeine-free herbal tea

+ Drink two 8-ounce glasses of water (with optional lemon) within 30 minutes of eating. Drink as much additional water as you’d like during your meal.

**Recipe: Sautéed Tofu
• Oil spray (canola or olive oil)
• 1 block extra firm tofu, drained and pressed for at least 30 minutes
• 1 clove garlic, minced
• Fresh lemon juice or balsamic vinegar

Liberally coat a large nonstick skillet with oil spray, and preheat the skillet over medium-high heat. Cut the tofu into 1-inch cubes. Add the tofu cubes to the skillet in a single layer and cook, without stirring, for 2 minutes. Toss the cubes and cook for 6 minutes, stirring every few minutes to brown the tofu evenly on all sides. Add additional oil spray as necessary to prevent the tofu from sticking to the skillet. Add the garlic and sauté for 30 more seconds (watch the pan closely to make sure the garlic doesn’t burn). Transfer the tofu to a plate and dress with unlimited fresh-squeezed lemon juice or balsamic vinegar.