7 Day Apple Cider Vinegar Diet Plan | ACV Cleanse

What is the Apple Cider Vinegar Cleanse?

Apple cider vinegar cleanse (ACV cleanse) is a dietary regimen that incorporates apple cider vinegar as a key ingredient, usually as a cleansing drink with apple cider vinegar consumed daily.

Apple cider vinegar has been around for ages, but it’s recently gained superfood status thanks to some pretty impressive potential health benefits.

This apple cider vinegar cleanse features a complete 7-day apple cider vinegar diet, offering delicious apple cider vinegar meals and apple cider vinegar recipes that will help you detox effectively.

For this apple cider vinegar diet, follow these simple 7-day apple cider vinegar cleanse instructions below to maximize the benefits of ACV throughout the day:

• Morning (on an empty stomach): Start your day by mixing 1-2 tablespoons of raw, unfiltered apple cider vinegar (ACV) with 8 oz of warm water. Drink this 15-30 minutes before breakfast to kickstart your metabolism.
• Mid-day: Prepare the same ACV drink before lunch to aid digestion and help maintain steady energy levels throughout the day.
• Evening: Finish your day with another ACV detox drink before dinner, helping your body process your meal more efficiently.
• Pro tip: If the taste is too intense, try adding a teaspoon of honey or a splash of 100% apple juice to make it more enjoyable without losing the benefits.

Apple Cider Vinegar Benefits

• Weight loss support: Some studies suggest that ACV might help with weight loss by making you feel fuller and reducing calorie intake.
• Improves Digestion: The probiotics in raw, unfiltered ACV (often called “the mother“) could support gut health, helping to break down food more efficiently and prevent indigestion or bloating.
• Balances Blood Sugar: There’s evidence that ACV could help regulate blood sugar levels, which is great news for folks managing type 2 diabetes.
• Heart Health: Some research indicates that ACV might help lower cholesterol and blood pressure levels.
• Promotes Better Sleep: The acetic acid in ACV helps regulate blood sugar, which can lead to more restful sleep by preventing sugar highs and lows that disrupt sleep patterns.
• Detoxification: It helps support liver function and cleanse the lymphatic system by flushing out toxins, enhancing the body’s natural detox process.
• Skin and Hair Health: Some people swear by ACV for clearer skin and shinier hair, though more research is needed.
• Reduces Acid Reflux: For some people, ACV can balance stomach acid and reduce symptoms of acid reflux, especially when consumed before bed.

7 Day Apple Cider Vinegar Cleanse Diet Meal Plan

This 7 day apple cider vinegar cleanse diet supports detoxification, weight loss, digestion, and vitality by incorporating apple cider vinegar into daily meals.

The 7-day apple cider vinegar diet combines nutrient-rich, whole foods with the cleansing properties of ACV to help flush out toxins, reduce bloating, and balance your body’s pH levels.

Day 1: Detox Kickstart

Morning:

• ACV Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water (on an empty stomach).

Breakfast:

• Green Smoothie: Blend spinach, banana, apple, and chia seeds with almond milk. (1 cup spinach, 1 banana, 1 apple, 1 tbsp chia seeds, 1 cup almond milk)

Mid-day:

• ACV Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water. (same as morning ACV drink)

Lunch:

• Mixed Green Salad with Grilled Chicken: Grill chicken breast, slice, and serve over mixed greens with apple cider vinegar dressing. (1 chicken breast, 2 cups mixed greens, 1 tbsp olive oil, 1 tbsp ACV)

Evening:

• ACV and Ginger Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water and 1 tsp grated ginger.

Dinner:

• Baked Salmon with ACV Glaze: Bake salmon with an apple cider vinegar glaze and serve with steamed broccoli. (1 salmon fillet, 1 cup broccoli)

Snacks:

• Carrot Sticks with Hummus: Slice carrots and dip in hummus. (1 cup carrot sticks, 2 tbsp hummus)
• Apple Slices with Almond Butter: Slice apples and dip in almond butter. (1 apple, 2 tbsp almond butter)

Day 2: Fiber Focus

Morning:

• ACV Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water (on an empty stomach).

Breakfast:

• Overnight Oats with Berries and Almonds: Soak oats in almond milk overnight. Top with fresh berries and almonds. (1/2 cup oats, 1 cup almond milk, 1/4 cup berries, 1 tbsp almonds)

Mid-day:

• ACV Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water. (same as morning ACV drink)

Lunch:

• Lentil Soup with Whole Grain Crackers: Simmer lentils with carrots, celery, and garlic. Serve with whole grain crackers. (1 cup lentils, 2 whole grain crackers)

Evening:

• ACV and Lemon Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water and juice from half a lemon.

Dinner:

• Baked Tofu with an ACV-Soy Sauce Marinade: Bake tofu with a mixture of apple cider vinegar and soy sauce, served with brown rice. (1/2 block tofu, 1 cup brown rice)

Snacks:

• Apple Slices with Almond Butter: Slice apples and dip in almond butter. (1 apple, 2 tbsp almond butter)
• Cucumber Slices with Guacamole: Slice cucumbers and dip in guacamole. (1 cucumber, 2 tbsp guacamole)

Day 3: Hydration Boost

Morning:

• ACV Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water (on an empty stomach).

Breakfast:

• Chia Seed Pudding with Fresh Fruit: Soak chia seeds in almond milk overnight and top with fresh fruit. (3 tbsp chia seeds, 1 cup almond milk, 1/4 cup fresh fruit)

Mid-day:

• ACV Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water. (same as morning ACV drink)

Lunch:

• Cucumber and Avocado Soup: Blend cucumber, avocado, and lemon juice into a chilled soup. (1 cucumber, 1 avocado, 1 tbsp lemon juice)

Evening:

• ACV and Turmeric Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water and 1/2 tsp turmeric.

Dinner:

• Grilled Shrimp with an ACV Marinade: Marinate shrimp in apple cider vinegar and grill, served with a side of quinoa. (1/2 lbs shrimp, 1/2 cup quinoa)

Snacks:

• Watermelon Slices: Enjoy fresh watermelon slices. (1 cup watermelon)
• Celery Sticks with Peanut Butter: Fill celery sticks with peanut butter. (1 cup celery sticks, 2 tbsp peanut butter)

Day 4: Probiotic Power

Morning:

• ACV Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water (on an empty stomach).

Breakfast:

• Greek Yogurt with Honey and Walnuts: Top Greek yogurt with honey and chopped walnuts. (1 cup Greek yogurt, 1 tbsp honey, 2 tbsp walnuts)

Mid-day:

• ACV Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water. (same as morning ACV drink)

Lunch:

• Kimchi and Tofu Stir-Fry with Brown Rice: Stir-fry tofu with kimchi and garlic. Serve with brown rice. (1/2 block tofu, 1/2 cup kimchi, 1/2 cup brown rice)

Evening:

• ACV and Mint Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water and a few fresh mint leaves.

Dinner:

• Baked Chicken Stir-Fry with Vegetables: Stir-fry chicken with a variety of vegetables and use apple cider vinegar in the sauce. (1 chicken breast, 2 cups mixed vegetables)

Snacks:

• Kefir Smoothie with Berries: Blend kefir with fresh berries for a probiotic-rich smoothie. (1 cup kefir, 1/2 cup berries)
• Carrot Sticks with Hummus: Slice carrots and dip in hummus. (1 cup carrot sticks, 2 tbsp hummus)

Day 5: Antioxidant Abundance

Morning:

• ACV Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water (on an empty stomach).

Breakfast:

• Acai Bowl: Blend frozen acai with banana and almond milk. Top with granola and fresh berries. (1 acai packet, 1 banana, 1/4 cup granola, 1/4 cup mixed berries)

Mid-day:

• ACV Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water. (same as morning ACV drink)

Lunch:

• Spinach and Blueberry Salad with Grilled Shrimp: Toss spinach and blueberries, then top with grilled shrimp and apple cider vinegar vinaigrette. (2 cups spinach, 1/2 cup blueberries, 5 shrimp)

Evening:

• ACV and Cinnamon Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water and 1 tsp cinnamon.

Dinner:

• Lentil and Vegetable Soup with an ACV Drizzle: Serve warm lentil soup with a drizzle of apple cider vinegar. (1 cup lentil soup)

Snacks:

• Sliced Pears with Goat Cheese: Slice pears and top with crumbled goat cheese. (1 pear, 2 tbsp goat cheese)
• Baked Sweet Potato Fries: Slice sweet potatoes, season, and bake. (1 medium sweet potato)

Day 6: Balance and Recovery

Morning:

• ACV Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water (on an empty stomach).

Breakfast:

• Protein Pancakes: Make pancakes using oats, bananas, and eggs, served with a drizzle of honey. (1/2 cup oats, 1 banana, 2 eggs)

Mid-day:

• ACV Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water. (same as morning ACV drink)

Lunch:

• Quinoa Salad with Cucumber and Feta: Toss cooked quinoa with cucumber, feta, and apple cider vinegar dressing. (1 cup quinoa, 1/2 cup cucumber, 1/4 cup feta)

Evening:

• ACV and Beet Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz beet juice.

Dinner:

• Stuffed Bell Peppers with Rice and Beans: Fill bell peppers with a mixture of brown rice, beans, and veggies, baked with ACV drizzle. (2 bell peppers, 1 cup rice, 1 cup beans)

Snacks:

• Homemade Trail Mix: Combine nuts, seeds, and dried fruit for a nutritious snack. (1/4 cup nuts, 1/4 cup dried fruit)
• Yogurt with Berries: Top Greek yogurt with fresh berries. (1 cup Greek yogurt, 1/2 cup berries)

Day 7: Final Detox Push

Morning:

• ACV Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water (on an empty stomach).

Breakfast:

• Overnight Oats with Chia Seeds: Mix oats with almond milk, chia seeds, and top with fruit. (1/2 cup oats, 1 cup almond milk, 2 tbsp chia seeds)

Mid-day:

• ACV Detox Drink: 1-2 tablespoons of raw, unfiltered ACV mixed with 8 oz warm water. (same as morning ACV drink)

Lunch:

• Chickpea Salad with Apple Cider Vinegar Dressing: Mix chickpeas with diced cucumbers, tomatoes, and apple cider vinegar dressing. (1 cup chickpeas, 1 cup mixed vegetables)

Evening:

• ACV and Green Tea Detox Drink: Brew green tea and add 1-2 tablespoons of raw, unfiltered ACV.

Dinner:

• Grilled Shrimp with an ACV Marinade: Marinate shrimp in apple cider vinegar and grill, served with a side of quinoa. (1/2 lb shrimp, 1/2 cup quinoa)

Snacks:

• Greek Yogurt with Honey: Enjoy a cup of Greek yogurt topped with honey. (1 cup Greek yogurt, 1 tbsp honey)
• Carrot Sticks with Hummus: Slice carrots and dip in hummus. (1 cup carrot sticks, 2 tbsp hummus)

Potential Side Effects of the Apple Cider Vinegar Diet

While apple cider vinegar is generally safe for most people, it’s important to be aware of potential side effects before adopting the apple cider vinegar diet:

• Tooth Enamel Erosion: The acidity of apple cider vinegar can damage tooth enamel if not properly diluted. Always dilute ACV with water and consider drinking it through a straw to minimize contact with your teeth.
• Digestive Issues: Due to its acidic nature, ACV can irritate the stomach lining, potentially causing acid reflux or ulcers. Consuming ACV may also lead to nausea in some individuals.
• Low Potassium Levels (Hypokalemia): Excessive ACV consumption may lower potassium levels, leading to muscle cramps, weakness, and heart irregularities. Stick to the recommended 1-2 tablespoons per day.
• Throat Irritation: ACV can cause a burning sensation or irritation in the throat, especially if taken undiluted. Always mix ACV with at least 8 oz of water to prevent this issue.
• Delayed Stomach Emptying (Gastroparesis): Apple cider vinegar may slow down digestion, which could exacerbate conditions like gastroparesis. This can be problematic for individuals with diabetes or digestive disorders.
• Interaction with Medications: ACV may interfere with certain medications, particularly diuretics and insulin, due to its effects on potassium levels and blood sugar regulation.
• Skin Burns: When applied topically, undiluted ACV may cause skin burns or irritation. Always dilute the apple cider vinegar before using it on your skin.
• Bone Loss and Decreased Mineral Density: Long-term, excessive use of ACV may lower bone density due to its potential to leach minerals from the body. Use apple cider vinegar in moderation to prevent this risk.

Tips for Success on Your Apple Cider Vinegar Cleanse

By following these tips, you can maximize the benefits of your apple cider vinegar cleanse:

• Start Slowly: If you’re new to the ACV diet, begin with small amounts, such as 1 teaspoon in water, and gradually increase to 1-2 tablespoons per serving. This allows your body to adjust to the acidity and minimizes digestive discomfort.
• Choose the Right Apple Cider Vinegar: Opt for raw, unfiltered apple cider vinegar with “the mother” for maximum potential benefits.
• Dilute Properly: Always dilute ACV with at least 8 oz of water to protect your tooth enamel and avoid irritation in your digestive tract. Drinking it undiluted can harm your teeth and stomach lining over time.
• Use a Straw: To prevent the acidity from directly affecting your teeth, sip your apple cider vinegar drink through a straw. This helps reduce contact with tooth enamel and decreases the risk of erosion.
• Stay Hydrated: Drink plenty of water throughout the day to help flush toxins and support digestion. Hydration is key during any cleanse, especially when using ACV, as it can be dehydrating for some people.
• Pair with Whole Foods: Maximize the benefits of your apple cider vinegar cleanse diet by eating a diet rich in whole, unprocessed foods. Incorporate fruits, vegetables, lean proteins, and whole grains to nourish your body and support detoxification.
• Add Lemon or Honey: If you find the taste of ACV too strong, try adding a squeeze of lemon juice or a teaspoon of honey to your drink. This not only improves the flavor but adds extra health benefits, like boosting vitamin C or soothing the digestive tract.
• Exercise Regularly: While on the apple cider vinegar cleanse diet, incorporate light to moderate exercise like walking, yoga, or stretching. Physical activity helps stimulate circulation, digestion, and overall well-being, complementing the detox process.

The Bottom Line

The 7-day apple cider vinegar cleanse can be a great way to kickstart healthier habits and potentially reap some of the benefits of apple cider vinegar.

This regimen not only helps detoxify your body but also introduces you to delicious apple cider vinegar recipes and apple cider vinegar meals that are nutritious and satisfying.

Remember, it’s not a magic bullet for weight loss or health issues, but rather a tool that can complement a balanced diet and healthy lifestyle.

As with any cleanse or detox diet change, it’s crucial to consult with a healthcare professional, especially if you have any underlying health conditions. The goal is to feel better, not worse!

So, are you ready to give the 7 day apple cider vinegar diet a try? Remember, the journey to better health is a marathon, not a sprint.

This 7 day apple cider vinegar diet could be your first step towards a healthier you.

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FAQs About the Apple Cider Vinegar Cleanse