3-Day Clean Eating Reset

Smoothie: Start the day with a green Smoothie
Salad: Have a Salad for lunch
Snack: A small Snack
Sides: two Sides of veggies with a protein at dinner

A man without self-control is like a city broken into and left without walls.
Proverbs 25:28
Sometimes our walls fall down and we need to “reset” ourselves. This quick 3-day reset is a great way to get refocused and nourish your body. It’s simple and easy to implement – I like to do it on a Tues/Wed/Thurs between particularly busy weekends.
This plan gives you a whopping 8 cups of veggies per day! If you don’t like the particular veggies in the menu, you can substitute with any from the list below. The same veggies are used frequently throughout the meals in order to keep grocery shopping simple, but feel free to exchange your favorites from the approved list. Please see the FAQ section below for other answers to your questions.
**Be sure to drink at least 64 ounces of water a day.

Day 1
Breakfast: Green Smoothie (check out simplegreensmoothies.com for lots of options and inspiration – you don’t have to use these exact recipes.)
Chocolate Smoothie: Blend together: 1 cup almond or coconut milk (OR ½ cup canned full-fat coconut milk and ½ cup water or coconut water), 1 cup kale, 1 banana, ¼ cup unsweetened cocoa powder, ice, 1 T protein powder (see below for suggestions).

Lunch: Green Salad with Tuna (can substitute chicken) with a side of Berries

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3 cups of greens
palm-sized portion of canned/jarred tuna
1 cup cucumber slices
3 T avocado
1-2 T salad dressing (homemade or healthy version like Tessamae’s)
Toss salad ingredients together with dressing. ½ cup berries on the side

Snack: Celery Sticks (1 cup or more) with 1 packet of Justin’s Almond Butter (or 2 T of nut butter)

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Dinner: Hamburger With Toppings

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1 palm-sized hamburger patty (make extra for tomorrow’s lunch)
1 cup sautéed onions
1 cup chopped tomatoes
handful of basil leaves (optional)
3 T avocado (optional)

Day 2
Breakfast: Green Smoothie
Bloat Buster: 1 cup coconut or almond milk (OR ½ cup canned full-fat coconut milk and ½ cup water or coconut water), 1 cup spinach, 1 cup chopped pineapple, ½ t turmeric, 1-inch chunk of ginger, 1 T protein powder, ice. Blend.

Lunch: Taco Salad

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3 cups mixed greens
1 palm-sized hamburger patty
1 cup chopped peppers (raw or sautéed)
3 T avocado or 1 mini wholly guacamole pack (optional)
pico de gallo or salsa (optional)
1-2 T of salad dressing

Snack: 1 cup baby carrots and 1 pack Oloves (or 1 oz olives)

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Dinner: Chicken and Veggies

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palm-sized portion of baked or grilled chicken (make extra for tomorrow’s lunch)
1 small baked sweet potato (or 1 cup roasted) with healthy fat (coconut oil/butter/olive oil)
1-2 cups bagged veggie mix (cauliflower/broccoli/carrots) steamed/sautéed/roasted with olive oil/butter/coconut oil

Day 3
Breakfast: Green Smoothie
Tropical Smoothie: Blend: 1 cup coconut milk (or ½ cup full fat canned coconut milk and ½ cup water or coconut water), 1 cup leafy greens, ½ cup pineapple, ½ cup mango, 1 banana, 1 scoop protein powder, ice.

Lunch:  Apple Walnut Chicken Salad

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3 cups leafy greens palm-sized portion of chicken
2 T chopped walnuts
1 cup chopped celery
½ cup chopped apple
1-2 T salad dressing

Snack: 1 cup sliced cucumber with 1 wholly guacamole pack (or 2 oz of guacamole)

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Dinner: Fish Tacos (may substitute chicken)

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palm-sized portion of baked or sautéed fish
jicama “tortillas” (shown in above pic) or lettuce leaf “wraps”
2 cups mixed peppers and onions (raw or sautéed)
3 tablespoons of avocado or mini wholly guacamole pack (optional)
pico de gallo or salsa (optional)
Divide fish among the jicama tortillas or lettuce leaves and add avocado.

FAQ

Q: Can I have coffee?
A: Yes, but no more than 12 ounces. I prefer that you do not use any dairy creamers during the reset. You may use almond or coconut milk or make butter coffee: add 1/2 teaspoon grass-fed butter and 1/2 coconut oil to your coffee and blend. Don’t knock it til you’ve tried it! ;-)

Q: I don’t like cucumbers or peppers. Can I substitute with other vegetables?
A: Absolutely! You may exchange with any vegetable from the approved list below.

Q: I don’t like fish. Is that a deal-breaker?
A: Not a deal breaker! You are welcome to substitute chicken, beef, or a hard boiled egg instead of the fish.

Q: What kind of protein powder do you recommend?
A: Please see this post for recommended protein powders.

Q: What salad dressing should I use?
A: One without any icky oils like soybean, cottonseed, canola, or vegetable. You can make a batch of your own using:  1/4 cup olive oil, 1/4 cup favorite vinegar orlemon juice, 1/2 tsp mustard (optional) and salt to taste. Or buy a healthy brand like Tessamae’s (found in most big grocery stores in the refrigerated section).

Q: Can I repeat meals or snacks that I like better than the others?
A: Sure. But just remember that variety is important in a well-balanced diet. Different foods offer different nutrients.

Q: I am starving before lunch time, the smoothie is not keeping me full.
A: Two options: You can either add 1 T coconut oil or MCT oil to your smoothie (the healthy fat should help keep you full longer) or you can snack on any vegetables from the approved list below.

Approved Veggies:
Asparagus
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery and Celery Root
Collard Greens
Cucumbers
Daikon
Eggplant
Fennel
Green Beans
Green Onions
Jicama
Kale
Kohlrabi
Leeks
Okra
Onions
Peppers
Radishes
Snow Peas
Sugar Snap Peas
Summer Squash
Swiss Chard
Tomatoes
Winter Squash: spaghetti and pumpkin

What do you think? This is doable, right? Only 3 days!

2 Comments

  • Judy Posted August 29, 2015 1:06 pm

    I think this is doable. I’m concerned about the amount of food, since I’m a volume eater. But also feel cravings will be diminished since no sugars.

    So even though this shows three days, we are doing four?

    • Chelsea Posted August 30, 2015 6:43 am

      Judy – I think you’ll be surprised at how filling the Reset is! My feedback from clients is that it is more than enough food! All of the fiber really helps to keep you full. If you are still hungry you add MCT oil to your smoothies and more veggies throughout the day. And yes, for the September 2015 challenge we will be doing it Mon-Thurs every week in the month of September. So glad you are participating! 🙂

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