Life After the Detox Meal Plan

So you’ve completed The 21 Day Sugar Detox and now, like a little birdie ready to try out her new wings, you’re ready to launch yourself back into the big wide world of food choices.

For many, day 22 is exciting! I CAN HAVE ALL THE THINGS! While for others, it’s daunting! WHAT AM I GOING TO EAT????? As a Certified 21DSD Coach for three years, I can tell you that having all the things will ruin all.your.progress. I always recommend that clients find their new normal. They experiment with reintroducing the NO foods one at a time to find out how they tolerate each food and then you start to learn the DIET OF YOU. Each of us has one, it’s made up of the foods that we enjoy AND tolerate well. It will be different for everyone and possibly for different periods of your life.

While you are working to find the DIET OF YOU, here is a FREE real food meal plan. It’s a little less restrictive than the 21DSD, but it’s still more restrictive than the SAD (Standard American Diet) that most of us have been on our whole lives.

I hope you enjoy the meal plan. Let me know in the comments below!

In health, Katie

Managing Blood Sugar Levels

Diabetes is “the single biggest global health epidemic of our time” (Hyman, 2012, p. 7). It contributes to many other health problems including retinopathy, kidney disease, gastroparesis, neuropathy, heart disease, cancer, dementia, and more. Managing blood sugar is a key to avoiding diabetes and the health problems that accompany it.

Glycemic Index 

The glycemic index (GI) is a way of measuring how quickly foods raise blood sugar (Cohen, 2010). Foods that are more slowly digested raise the blood sugar slowly, while foods that are quickly digested raise the blood sugar more quickly. The higher the number on the GI, the more that blood sugar will be increased. For those with Diabetes, managing blood sugar is key to managing Diabetes.

Glycemic Load

Glycemic load takes the glycemic index of the food and couples that information with the amount of that food, giving a more accurate prediction of how the blood sugar will respond. Glycemic load is considered to be a better tool when deciding what foods one should eat to manage blood sugar.

Glycemic Load and Glycemic Index

Food Serving Glycemic Load Glycemic Index
White bread 1 slice 10 70
Corn flakes 1 cup 21 81
Spelt Bread 1 slice 12 63
Rye Bread 1 slice 5 41
White rice 1 cup 23 64
Brown rice 1 cup 18 55
Baked Potato 1 medium 18 60
Sweet Potato 1 medium 11 25
Shredded Wheat 1 cup 17 83
Skim Milk 8 oz. 4 32
Oatmeal 1 cup 15 55
Banana 1 medium 11 42
Carrots, raw 3 oz. 1 16
Cashews 1 oz. 2 22
Lentils 1 cup 5 29
Pearl Barley 1 cup 11 25
Spaghetti 1 cup 23 48
Apple 1 medium 6 38
Orange 1 medium 5 42
Sucrose 2 tsp. 7 68


Bauman, E. & Friedlander, J. (2014). Therapeutic Nutrition. Penngrove, CA: Bauman College.Bauman, E. (4/10/15). Personal Communication
Cohen, S. (2010). Diabetes without Drugs. Emmaus, PA: Rodale, Inc.Hyman, M. (2012). The Blood Sugar Solution. New York, NY: Little, Brown and Company.

Life After the Detox Packages

Q: What is the Life After the Detox package?

A: You’ve completed the detox and you’ve made PROGRESS! But you’re not sure how you can go back into everyday life without eating ALL THE THINGS.

That’s where Life After the Detox comes in! The goal of this program is to be the bridge from Detox life into Life After the Detox.

Q: How can it help me?

A: Many people simply aren’t ready to “go it alone” after the detox and still have goals that they are working toward. We will discuss your goals in a Wellness Vision session and make a plan for the next six to eight weeks (depending if you are an online or in-person participant). We will take another trip to Whole Foods to find foods that can help bridge Detox life to Life After the Detox. I’ll analyze your current diet and and make recommendations for your Life After the Detox. We’ll have a potluck with meals that fit our Life After the Detox goals (in-person only).


Q: Do I have to buy a bunch of stuff (supplements, meal replacement shakes, bars, etc.)? 

A: Nope. You’ll still just be buying real food.

Q: What do I need to buy?

A: Besides my coaching fee, you don’t need to buy anything. Practical Paleo and some food samples are included in the fee.

Q: How much is the Life After the Detox package?
  • Online price: $149 per person
  • Local in-person group: $199
Q: What’s the difference between the In-Person group and the Online group?
Online Group In-Person Group
Practical Paleo
Access to our Private Facebook Group
Access to my Expertise as a Nutrition Consultant
Accountability Partner
Daily Educational Detox Videos
Three conference calls:

  • Wellness Vision
  • Life After the Detox – what can I eat now?
  • Diet Analysis and Recommendations
Four In-Person Sessions:

  • Wellness Vision
  • Life After the Detox Whole Foods  Shopping “field trip”
  • Life After the Detox Meal Swap/Potluck
  • Diet Analysis and Recommendations
Life After the Detox Swag Bag

  • Filled with Foods to help you ease back into everyday life
Cost $149 $199
Life After the Detox Package — Online

Life After the Detox Package — In-Person

Quick & Easy Deviled Eggs

This is quite possibly the easiest deviled eggs that you’ll ever make. I had a dinner gathering to attend and completely forgot that I said I’d bring an appetizer. We had basically ZERO food in the fridge, but we did have eggs, Primal Kitchen Chipotle Lime Mayo, a lime, and cilantro. So I decided to give it a go! My uncle raved about these deviled eggs, so I knew they were good enough to make again for Christmas Eve dinner at a friend’s house. There were already deviled eggs at the party, (OOPS!) but mine flew off the platter. Needless to say, I knew I needed to blog about this recipe.

I would love to know your thoughts!


6 eggs, hardboiled

1/4 cup Primal Kitchen Chipotle Lime Mayo

half of 1 lime, juiced

1 tsp. sea salt

paprika, for garnish

12 cilantro leaves , for garnish

Maldon sea salt (optional), for garnish


  1. If you have an Instant Pot, you *need* to hard boil your eggs with it. Even farm fresh eggs peel like butter. Add 1 cup of water to the IP. Place 6 eggs in the IP on the removable rack or in a steamer basket. Using the Manual feature and the + / – button to adjust to 7 minutes. (I have found that 7 minutes is the sweet spot for me, but yours may range from 6-8 minutes). When the IP is done, manually release the pressure and add eggs to an ice bath to stop the eggs from continuing to cook. Peel! If you don’t have an Instant Pot, you should get one! In all seriousness, feel free to hard boil your eggs however you like.
  2. Once the eggs are peeled, halve the eggs. Place the yolks, mayo, sea salt, and lime juice in a bowl. Use an immersion blender to combine the ingredients until the texture is smooth and creamy.
  3. Spoon the yolk mixture back into the eggs.
  4. Sprinkle with paprika and Maldon sea salt (if using).  Add a cilantro leaf to each deviled egg.
  5. Enjoy!


PS – I can’t wait for Primal Kitchen Santa Cruz to open. I imagine they will be rocking some deviled eggs on their menu too. It is estimated to open in April of 2018.

PPS – Oh and the even better news, these are 21 Day Sugar Detox compliant!


Five Packable Lunches while on The 21DSD

My favorite Lunch Box (it has freezer packs built right in!)

PackIt Freezable Lunch Bag



Smoked salmon and Paleo Gingered Beets. Be sure to check the ingredients, some smoked salmon has sugar in the ingredients. This smoked salmon from Vital Choice is 21DSD compliant.



Jalapeno-dill Tuna Salad from The 21-Day Sugar Detox Cookbook


Turkey, Bacon, and Avocado Lettuce Wraps


Layer sliced turkey, bacon slices, and avocado on the inside of romaine lettuce. Top with a drizzle of mustard. Optional: add additional veggies – sprinkle with diced olives, diced tomato, diced onions, pickles, or peppercinis, etc.

I like to make about 3-4 of these depending on how hungry you usually are at lunch time.


Shrimp and Avocado Salad and a green salad.

Basic Salad Building Rules:

Greens – Choose your base of greens: spinach, kale, mixed greens, romaine, butter lettuce, etc.

Veggies – Add more veg: bell peppers, carrots, beets, cucumbers, artichokes, radishes, avocado, jicama, cabbage, etc.

Fruits – Add some fruit! While on the detox, choose from either apples or grapefruit. After the detox expand your fruit options.

Nuts/Seeds – Add a sprinkling of pumpkin seeds, pecans, almonds, macadamia nuts, etc.

Cheese (optional, levels 1 and 2 of the detox only) – Add some feta, goat cheese, parmesan, or whatever cheese you have on hand.

Salad Dressing – check out this post of my favorite homemade salad dressings.

BOOM! Now you ave an epic salad to go with your shrimp and avocado salad.


Cobb Salad


Katie’s Favorite Homemade Salad Dressings

Balsamic Dressing

3 T balsamic vinegar

1 T Gluten-Free Dijon mustard

5 T extra virgin olive oil

1 T finely chopped fresh basil

Pinch of minced garlic

sea salt and pepper to taste


Add all ingredients to a mason jar or salad dressing container like this one (OXO Good Grips Salad Dressing Shaker) or this one (Kolder Salad Dressing Bottle, Glass) and shake, shake, shake! Store extra in the fridge. (21DSD Compliant)


Apple Cider Italian Vinegar

5 T extra virgin olive oil

4 T apple cider vinegar

1 T Balanced Bites Italian Spice Blend 


Add all ingredients to your dressing container and shake, shake, shake. Store extra in the fridge. (21DSD Compliant)


Mustard Vinaigrette

3 T raspberry balsamic vinegar

3 T extra virgin Olive Oil

3 T Gluten-Free mustard

sea salt and pepper to taste


Add all ingredients to your dressing container and shake, shake, shake. Store extra in the fridge. (NOT 21DSD Compliant) **Jim’s most favorite, easy, go-to dressing.


Sesame Ginger Vinaigrette

2 T rice wine vinegar

2 T coconut aminos

2 T honey

4 T extra virgin olive oil

1/2 t sesame oil (not toasted)

1 t sesame seeds

2 t fresh grated ginger


Add all ingredients to your dressing container and shake, shake, shake. Store extra in the fridge. (NOT 21DSD Compliant)


Lemon Garlic Dressing

2 lemons, juiced

4 T extra virgin olive oil

1 t garlic sea salt

1 t lemon pepper


Add all ingredients to your dressing container and shake, shake, shake. Store extra in the fridge. (21DSD Compliant) **Katie’s favorite, easy, go-to dressing.

Paleo Gingered Beets

Most people feel kind of “meh” about beets and I used to be one of those people. I slowly began liking them more and more, but my husband wasn’t having it. He was firmly on the “meh” train. Enter Paleo Gingered Beets. They have revolution-ized beets for him. He could eat them EVERY DAY. I brought these to Easter too and convinced even more beet skeptics. I highly suggest you try the recipe and see if you become a convert!

Paleo Gingered Beets


2 8.8 oz packages of Love Beets (plain), chopped

4 cloves of garlic, minced

1 in piece of fresh ginger, grated

(optional) chiffonade of mint leaves, about 2 T

2 T extra virgin olive oil

1T red wine vinegar

1 T coconut aminos

sea salt and pepper to taste


  1. In a small bowl combine coconut aminos, olive oil, vinegar, garlic, ginger, mint, sea salt, and pepper. Whisk to combine. Set aside.
  2. In a medium bowl (with a lid), add the beets and then stir to combine all the ingredients. Allow the flavors to enhance by letting it sit in fridge for at least an hour. Enjoy!