The Wild Rose Meal Plan

Beyond the herbal formulas provided in each of the kits, a crucial part of the Wild Rose D-Tox programs lies in the accompanying Wild Rose meal plan. Eating according to the diet recommendations has a synergistic effect with the formulas, enhancing the benefits of the cleanse.  

This exercise in mindful eating can also serve as an opportunity to revisit your daily dietary choices – and discover that making healthier choices in the kitchen does not mean sacrificing flavour or enjoyment!

 

Making better food choices 

Food delivery – instant satisfaction – no cooking required. It's easy to get through the day without stepping into the kitchen when delivery services and ready-made processed foods are so readily available. Convenience, combined with endless options, draws us in when time and energy are lacking. 

At some point, though, a warning bell goes off if we take a genuine interest in our own sustained health. Cooking at home is of vital importance because it is one way of knowing what we are consuming. Taking an interest in our diet, particularly during the detox program, will create a healthy awareness in one's life. Many people find a desire to maintain several of the lifestyle changes started while on the Wild Rose meal plan.  

The Wild Rose meal plan’s golden rules 

Follow these golden rules while on any of the Wild Rose D-Tox programs: 

• 80% or more of food consumed should be alkaline or neutral. 

• 20% or less of food consumed should be acid-forming. 

• No flour products (cakes, cookies, bread, buns, pasta). 

• No dairy products (except for butter). 

• No sugar-rich foods, like tropical fruits or sweets. 

• No yeast-containing or fermented foods. 

For a detailed list of acceptable and recommended foods, please refer to the insert included with all Wild Rose kits. 

Organic foods 

Organic agriculture is a system of management that uses safer and environmentally friendlier methods for growing food. They include natural pest control, crop rotation, composting, mulching and the use of pest-resistant seed varieties, along with the avoidance of any irradiation or genetic engineering. The purpose is to produce food with the fewest possible toxins and create a fertile environment for plants, birds, predatory insects, earthworms and microorganisms. The result is health supporting food and richer, more arable soil. While detoxing, always prioritize organic ingredients. 

Vegetables & fruit 

You may eat vegetables cooked (lightly steamed is preferable, but other ways are acceptable) or raw. A good salad dressing is simply fresh lemon juice, oil and herbs. 

The sweeter a fruit is, the poorer it is. Avoid sweet tropical fruits like bananas, melons, and pineapples. Keep your fruit consumption to one serving of domestic fruit per day: apples, pears, peaches, plums and berries.

 

Grains & legumes 

Grains must be whole, cracked, or rolled, not the flour of the grain. You must avoid foods that contain flour. Most grains are quite acceptable to eat unless one has an allergy. The most recommended grains for the detox diet, in descending order, are millet, buckwheat, brown rice, quinoa, spelt, amaranth, rye, cornmeal, seven grain cereal, Red River cereal, oats and oatmeal, kamut, and wheat. 

Too many legumes (such as beans) in the diet can sometimes cause excessive gas and discomfort. Most illnesses can be traced to digestive problems. Therefore, foods that cause difficult digestion should be eaten only occasionally. We recommend only two to three servings of legumes per week. 

Animal protein 

The Wild Rose meal plan is designed for both meat eaters and vegetarians. It is not meant to change your opinions about eating meat or being a vegetarian. During this time of cleansing, we do suggest an extreme reduction in animal protein.  

If these foods pertain to your diet, whenever possible choose meats that are wild or organically raised. We recommend organic chicken, turkey and wild fish. Organic meats are from animals that are fed organic, non-pesticide food and are not injected with growth hormones or given excess amounts of antibiotics. They are therefore a much safer and healthier alternative. 

Yeast-containing & fermented foods 

One should do away with foods containing yeast, as well as nutritional yeast or supplements with yeast in them, while on the detox. This means no mushrooms, grapes (including raisins), or oranges – as yeast naturally occurs on the skins of these foods. 

No wines, beers or other fermented drinks are allowed – as yeast is a main ingredient in these foods. No vinegar, soy sauce, black tea or miso – these are also fermented foods. Black tea is not allowed because it is fermented during production.  

Sugar 

White and brown sugar, dried fruit and fruit juices are to be avoided because yeast finds these foods the most attractive to grow on. Fruit juice, whether natural or sweetened, contains too much sugar and should be avoided while on this program.  

Remember to read labels carefully when buying food. If you do not usually do this, you will be surprised at the large amount of “healthy” packaged food that contains added sugar. Keep in mind that ingredients like molasses, brown rice syrup, malt, fruit juice concentrate, honey, maple syrup, maltose, glucose and fructose are all sugars. 

Flour 

All flour, bread and flour products such as pasta, cakes, pancakes, flour in sauces and crackers must be eliminated. Flour products are not recommended as they create a glue-like substance when mixed with water. This substance has a tendency to congest the intestinal tract, something you want to avoid.  

Flour products, because they are already broken-down during processing, make it easier for the body to quickly turn into simple sugars. Whole grains are considered a complex carbohydrate and may be eaten on this program. 

Coffee 

If one drinks coffee regularly, a small amount can be enjoyed during the 12-day program. A maximum of two cups is allowed daily, with no sweeteners or milk. Large amounts of coffee can weaken the immune system and over time, can also cause stress to the adrenal glands. 

A word about cooking oils 

We suggest you eliminate or reduce your consumption of highly refined commercial oils, which are high in omega-6. Modern oil production subjects seeds and their oils to many processes including hexane solvent extraction, degumming, bleaching and deodorizing. The resulting oil is devoid of the nutritional qualities that were originally present in the seed.  

Unrefined oils we recommend for use are olive oil, grape seed oil or ghee (clarified butter) for cooking, and hemp, olive or grape seed oils for room temperature dressings. You can also enjoy omega-3 oils, such as those found in fish. We do not recommend the use of flax seed oil in cooking or at room temperature.  

Staying hydrated 

Water is extremely important while on the Herbal D-Tox program. Remember it is best to drink either spring, distilled or reverse osmosis water (not tap water), or herbal teas while cleansing.  

Rather than recommending a minimum number of glasses per day, it is suggested that you don’t wait until you are thirsty to drink water. At this point, you are already becoming dehydrated. Try to consume as much as comfortable, keeping 1.5 – 2 litres as a general guideline, including herbal teas. Liquids will help to flush toxins from your body.

In conclusion 

At first, this meal plan might appear to leave very little to eat, but your diet can actually become quite exciting and creative. Many people feel overwhelmed at the idea of dietary changes, especially if they’re used to relying on takeout or quick, processed options. However, those who take that first step often find that they discover a whole new world of flavours and dishes they may never have tried before.  

The feedback from those who embrace these changes is overwhelmingly positive – many say they feel so good that they don’t want to go back to their old habits, even after the cleanse is over. They report higher energy levels, better digestion, and a general sense of well-being. 

It’s also important to remember that no one’s journey is perfect, and that's completely okay. If you don’t follow the Wild Rose meal plan to the letter, that’s not a failure. Be proud of yourself for starting the process and making an effort to prioritize your health. Every small step counts, and what matters most is that you’ve taken that crucial first step toward a healthier lifestyle. The journey isn’t about perfection; it’s about progress and discovering how good you can feel with just a few thoughtful changes.