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SAGAR MANTRY Health Management’s

10 Days Detox Plan

Day 1 of Detox Diet Plan:

Breakfast (8.30 AM) – 1 medium sized apple, 1 glass
of Cucumber, Mint and Apple/Pear Juice.

Mid-Morning Snack (10.30 AM) – 1 bowl of Papaya,

1 glass of water.

Lunch (12.00 Noon) - 2 glasses of water before food,

Roti and Green Vegetable (SABJI).

Afternoon Snack (4.00 PM) – 1 orange, 1 glass of water.

Evening Snack (6.30 PM) – 1 pear, 1 glass of water,1

glass of Cucumber, Mint and Apple/Pear Juice.

Dinner (8.00 PM) – Big Plate Salad, 2 roti and any

green sabji of your choice, 2 glasses of water before
food.

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Day 2 of Detox Diet Plan:
Breakfast (8.30 AM) – 1 Glass Jeera water on
empty stomach, Detox Spinach Green Smoothie

Mid-Morning Snack (10.30 AM) – 1 bowl of cabbage

and lettuce mix, 1 glass of water

Lunch (12.00 Noon) - 1 cucumber, ¼ onion, ¼

tomato, ½ carrot, 2 glasses of water before food, 2
Roti and sabji of your choice.

Afternoon Snack (4.00 PM) — Detox

Spinach Green Smoothie

Evening Snack (6.30 PM) – 1 cup

boiled beet, 1 glass of water

Dinner (8.00 PM) – Mixed boiled carrot,

broccoli and green beans, 2 glasses of water, 2
Roti and sabji of your choice

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Day 3 of Detox Diet Plan:
Breakfast (8.30 AM) – Cucumber, Mint and Apple/
Pear Juice, 2 glasses of water.

Mid-Morning Snack (10.30 AM) – 1 pear, 1 cup

sliced pineapples, 2 glasses of water Lunch (12.00
Noon) – 1 bowl of mixed cucumber, onions, tomato,
lettuce, 2 glasses of water + roti sabji of your choice.

Afternoon Snack (4.00 PM) – 1 orange or 1/2

grapefruit and 1 glass of water.

Evening Snack (6.30 PM) – 1 pear or 1 guava or

apple.

Dinner (8.00 PM) – Detox Salad and Roti and

Green Sabji.

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Day 4 of Detox Diet Plan:
Breakfast (8.30 AM) – Spinach Green Smoothie + 1
glass of jeera water before smoothie.

Mid-Morning Snack (10.30 AM) – Spinach Mint

Green smoothie.

Lunch (12.00 Noon) – 1 bowl of vegetable soup

made with cabbage, carrots and onions, roti +
green vegetable.

Afternoon Snack (4.00 PM) – 1 glass of cucumber,

Apple and Mint.

Dinner (8.00 PM) – 2 Roti and Green Sabji of your

choice + big plate of salad.

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Day 5 of Detox Diet Plan:
Breakfast (8.30 AM) – Big bowl of Kidney Bean
Salad.

Mid-Morning Snack (10.30 AM) – 150 gms of

tofu grilled, 2 glasses of water.

Lunch (12.00 Noon) – 1 cup of brown rice with

1 sabji.

Afternoon Snack (4.30 PM) - Chanaa Chaat (Boiled

Hot Grams, Onion, Tomataes).

Dinner (8.00 PM) - Detox Salad, 1 cup of brown rice

khichdi.

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Day 6 of Detox Diet Plan:
Breakfast (8.30 AM) – 2 glasses of Green Spinach
Detox Smoothie.

Mid-Morning Snack (10.30 AM) –Big bowl of

Kidney Bean Salad, 2 glasses of water.
Lunch (12.00 Noon) – 1 cup of cooked brown rice
+ Green Cooked Vegetable, 1 medium sized bowl
of vegetable soup, 2 glasses of water (Before
Eating)
Afternoon Snack (4.00 PM) – 1 apple, 1 glass of
water, 1 glass of green spinach smoothie
Evening Snack (6.30 PM) – 1 small bowl of boiled
dal with pinch of salt and lemon juice, 1 glass of
water.
Dinner (8.00 PM) – 1 bowl of mixed boiled
vegetables, 2 roti and green sabji of your choice, 1
glass of water

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Day 7 of Detox Diet Plan:

Breakfast (8.30 AM) – 1 bowl of watermelon, 1 glass

of Cucumber, Apple and Mint Juice.

Mid-Morning Snack (10.30 AM) –Oats meal with

chopped banana,1 Apple and 1 glass of water.

Lunch (12.00 Noon) – Sprouts Salad, 2

Glasses of Water.

Afternoon Snack (4.00 PM) – 2 glasses

of cucumber pear juice.

Evening Snack (6.30 PM) – 2 Guava, 1

glass of water.

Dinner (8.00 PM) – 1 bowl of mixed vegetable soup+

roti and green sabji, 2 glasses of water.

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Day 8 of Detox Diet Plan:
Breakfast (8.30 AM) – Green Spinach Smoothie + 1
glass of water + Handful of dry fruits like walnuts,
pistachio, almonds.

Mid-Morning Snack (10.30 AM) - Eat low GI fruits

like guava, pear or apple.

Lunch (12.00 Noon)- sprouts salad with onions,

lemon juice, pepper and a pinch of salt, 2 glasses
of water.

Afternoon Snack (4.00 PM)- Channa

Chaat, 2 glasses of water.

Evening Snack (6.30 PM)- A glass of

warm water and Walnuts.

Dinner (8.00 PM)- Roti Green Sabji

and Detox Salad.
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Day 9 of Detox Diet Plan:
Breakfast (8.30 AM)- Green Spinach
Detox Smoothie + 1 Apple.

Mid-Morning Snack (10.30 AM) – a

cup of tofu, 2 glasses of water.

Lunch (12.00 Noon)- 8-10 nuts detox salad + roti

and vegetable salad.

Afternoon Snack (4.00 PM)- 1 bowl of mixed

cucumber, onions, carrots, lettuce, 2 glasses of
water.

Evening Snack (6.30 PM) - Green Spinach

Detox Smoothie + channa chaat.

Dinner (8.00 PM)- Roti Sabji + Detox Salad

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Day 10 of Detox Diet Plan:

Breakfast (8.30 AM)- Green Smoothie.

Mid-Morning Snack (10.30 AM) - Eat low GI

fruits like guava, pear or apple.

Lunch (12.00 Noon)- Roti + cooked green

vegetable and detox salad.

Evening Snack - Green Juice and

Watermelon.

Dinner (8.00 PM)- Roti Sabji and Detox Salad

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10 DAYS EXERCISE PLAN

Day 1
⦁ A thirty minutes’ walk

⦁ Follow it up with twenty squats

Day 2
⦁ Start with ten Surya namaskars.

⦁ Do Virabhadrasana four times.

⦁ Do Leg rise ten times.

⦁ Rotate your waist, ten times clockwise, ten times

anticlockwise.

⦁ End it with stretching exercises

Day 3

⦁ Do standing front kicks, 10 times each side.

⦁ Do trunk twisting thirty times.

⦁ Do the classic Pilates move- the hundred, seated

twists, rolling like a ball, single leg circles,
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crisscross, and mermaid move. Do each of them at
least ten times.

⦁ Finish it with Surya Namaskars five times.

⦁ Do not forget to stretch.

Day 4
⦁ Do arm rotations, leg rotations, waist rotations all
ten times each side.

⦁ Do quick feet 100 times.

⦁ Do planks for thirty seconds, follow it up with twenty

squats, repeat this step four times

(plank followed by squats). This can act as a

beginner level Tabata.
⦁ Do a few stretching exercises.

Day 5
⦁ Go for a brisk walk, or walk fast for two minutes and
then walk slowly for another one minute. Do this for

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⦁ 40 minutes. This acts as interval training and is great
for weight loss.

OR
⦁ Do warm ups

⦁ Do 15 jump squats

⦁ Do 10 knee push-ups.

⦁ Do 10 lunges on each side.

⦁ Do 15 V sit ups.

⦁ Follow it up with stretching exercises.

Day 6
⦁ Do jump rope 50 times.

⦁ Do squat 40 times.

⦁ Do planks for 1 minute.

⦁ Repeat this procedure three times, or if you feel

weak you can do it two times.

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Day 7

⦁ Do Suryanamaskar 15 times.

⦁ Do the bow pose 4 times.

⦁ Do the cobra pose 4

⦁ Do the dolphin plank 4 times.

⦁ Do stretching exercises.

⦁ Do pranayama- Kapalbhati, Anulom Vilom, and Bhramari,

10 circles each

Day 8

⦁ Do jump rope 50 times.

⦁ Do squat 40 times.

Day 9

⦁ Do Leg rise ten times.

⦁ Rotate your waist, ten times clockwise, ten times

anticlockwise.

⦁ Do 5 minutes’ walk

Day 10

⦁ Do 20 minutes yoga

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VEGETABLE JUICE RECIPES FOR BREAKFAST

Vegetable Soup
Prep Time: 15 minutes | Cook Time: 12 minutes |
Serves: 4
Ingredients: olive oil, garlic, ginger, spring
onions, celery, cabbage, carrots, capsicum,
French beans.
Instructions:

1.In a pan or pot, take 1 tablespoon oil. you can

use olive oil or sesame oil or sunflower oil. you
can also

Use butter. add ½ teaspoon finely chopped garlic

(lahsun) and ¾ teaspoon finely chopped ginger
(adrak).

2. Saute till the raw aroma of both ginger and

garlic goes away. saute for some seconds, but do
not brown them.

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3.Then add ¼ cup chopped spring onions. you can
also add chopped onions instead of spring onions.

saute till translucent. you can also add ½ teaspoon

chopped celery in this step.
4.Now ADd ½ cup finely chopped cABbAGe, ⅓ cup
finely chopped cARrots, ¼ to ⅓ cup finely chopped
cApsicum ANd ¼ cup finely chopped French beANs.

5.Saute for 1 to 2 minutes. then add 3 cups water.

Cucumber, Apple/ Pear, Mint Juice Recipe

Prep Time: 15 minutes | Cook Time:
10-15 minutes | Serves: 4
Ingredients: Pear/Apple, Cucumber,
Mint leaves.

Instructions:
1.Peel the fruits and cut into
small pieces.
2.Chill for 1 hour (optional).

3.Take a powerful blender add crushed ice and water.

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4.Drop all the fruits in the blender and blend at
high speed for 1 minute.

5.Pour into tall glasses and garnish with

sprouts.

Detox Spinach Mint Green Smoothie

Prep Time: 10 minutes, plus chill time (2-12
hours) | Cook Time: none | Serves: 10

Ingredients: Bananas, Spinach, Lemon, Mint

Leaves.

Instructions:
⦁ Peel bananas, cut into slices and put into a blender.
Wash spinach leaves and add to blended. Squeeze
juice of 1 lime (can be replaced with orange or
lemon) into the blender. Add water as needed. add
Mint leaves

⦁ Blend until smooth and serve.

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Pear, Grape and Cucumber Smoothie
Prep Time: 10 minutes, plus chill time (2-12
hours) | Cook Time: none | Serves: 10
Ingredients: Pears, Grape, Cucumber, Apple, Ice
Cubes.

Instructions:
⦁ Wash hands and the fruit before beginning

⦁ On a chopping board peel the Pears using a

vegetable knife.

⦁ Then chop in half - if the white part running down

the center of the Pear seems quite hard then carefully
take it out using the knife and discard, chop the
remainder into small pieces

⦁ Chop the cucumber into small cubes

⦁ Add the chopped Pears and the grapes and blend

until the mixture is smooth.

⦁ Add the apple and the ice cubes into the blender
then blend until no large pieces are present

⦁ Pour into glasses and serve straight away

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Detox Salad
Ingredients & Method: Tomatoes (cut into small
pieces), Cabbage, Capsicum, soaked Peanuts/
Groundnuts, Black Pepper powder and Rock Salt.
Mix all the ingredients and serve.

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