Skip the Juice Cleanse — Try This One-Day Meal Plan

Seventeen Magazine

Forget silly juice cleanses: These 5 easy recipes will help you recharge your body in just one day.

Breakfast: Detox with Oatmeal & Fresh Berries


Oatmeal has soluble fiber, which clears out the crud in your digestive system that's left behind by junk food-plus the meal itself is super-filling.

Ingredients:

  • ½ cup quick-cook 1-minute oatmeal (skip the instant kind - it has more salt and sugar!)

  • 1 cup skim milk

  • ¼ cup fresh or frozen berries

Directions: Mix milk and oatmeal in a microwavable bowl (add more or less milk depending on desired thickness) and microwave for about a minute. Stir, then add berries.

Related: Healthy Celebs' Favorite Snacks


Lunch: Up your energy with Roast Beef Roll-Ups


Want to kick that feeling of being constantly exhausted? Lean roast beef contains iron, a mineral that helps boost your energy levels for good.

Ingredients:

  • 1 8" whole-wheat wrap

  • 4 oz. (4 slices) lean roast beef

  • 4 thin slices tomato

  • ½ cup lettuce

  • ½ cup red or green peppers

  • 2 tsp. mustard

Directions: Spread mustard on wrap, then add slices of roast beef, tomatoes, lettuce and peppers. Roll the wrap up, then cut the wrap into four equal sections and dig in.

Related: Are You Sabotaging Your Diet? Take This Quiz to Find Out

Afternoon Snack: Have a better period with Toasty Cheese Sticks


This snack is perfect for satisfying the afternoon munchies, and research says that the calcium (in the cheese) may make your menstrual cramps less painful.

Ingredients:

  • 2 slices whole-wheat bread

  • 1 oz. slice part-skim mozzarella cheese

  • ½ cup low-sodium marinara sauce

Directions: Toast bread, then place the cheese between the two slices. Stick the sandwich into the microwave for a few seconds, or until cheese is melted. Cut the sandwich into four, finger-sized sections. Use marinara dipping sauce for extra flavor. (It's kind of like a healthier version of your favorite restaurant app.)

Related: 5 Healthy-Sounding Foods That Aren't

Dinner: Fight off diseases with a Shrimp and Veggie Stir Fry


This delicious super meal has omega-3s and antioxidants that can help protect you against everything from colds to cancer.

Ingredients:

  • 1 cup cooked brown rice, prepared according to package

  • 3 oz. shrimp

  • ½ cup frozen broccoli

  • ½ cup frozen red or green pepper strips

  • 1 tbsp. canola oil

  • 1 tbsp. low-sodium soy sauce

Directions: Pour oil in a wok pan (or medium-sized frying pan) and heat on medium heat for 1-2 minutes. Add shrimp and cook for about 3-5 minutes, flipping shrimp occasionally. Toss in frozen broccoli and pepper strips and cook for another 5 minutes or until veggies have thawed, while adding in low-sodium soy sauce. Serve over rice.

Related: "I Got Skin Cancer at 17"

Nighttime Treat: Sleep better with Chocolate-y Cereal and Skim Milk!


This bedtime snack contains trytophan (in the milk's protein), carbs (from the cereal), and melatonin (from the cherries)-all of which will make your brain sleepy, so you can doze off more easily.

Ingredients:

  • 1 cup Special K Chocolatey Delight cereal

  • 3/4 cup skim milk

  • ¼ cup dried cherries

Directions: This one's pretty simple - just pour cereal into bowl then add milk and cherries. Grab a spoon and chow down.

[Credit:] 17 Experts: Bethany Thayer, R.D., an American Dietetic Association spokesperson; Dawn Jackson Blatner, R.D., L.D.N., a nutritionist in Chicago, IL.

Is it easy or hard for you to maintain a healthy diet? What are your favorite good-for-you foods?

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