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FOLLOW THE PLAN AND ACHIEVE SUCCESS

Time to reset! This week’s Lifestyle Plan is designed to reset your tastebuds so that you become more sensitive to healthy foods. Note the absence of ALL processed foods, junk food, refined sugar and sugar substitutes, dairy, gluten, alcohol and coffee.

The closer you stay to whole foods in the RESET, the faster your body will respond to good nutrition. More than any other week, it’s extremely important to adhere to the Foods to Include and Foods to Avoid lists.

The goal is to purify your gastrointestinal system, improve liver and kidney function and remove chemicals from your system. This week will be challenging, but it is an essential experience that will help you blossom into a healthier person. As the boot camp progresses, we’ll gradually be adding foods back into your meal plan, but until then be mindful about your cravings, your weaknesses and most importantly, your reason for getting well. You can do this!

Start a New Habit

Sip hot water flavored with lemon to stimulate digestive enzyme production. Fluid flushes toxins and keeps hunger at bay. It will also help cleanse your liver and kidneys. Add cayenne, turmeric, ginger or cinnamon for additional flavor.

TIP

Hungry? Studies show that drinking water can curb hunger. Consider having a glass at least 30 minutes before or after meals however, as taking them at meals can dilute digestive enzymes.

Fitness Goal

This week is the week to start moving! Your goal is 10,000 steps a day… which should only require an extra 30 minutes of your time if you’re taking every opportunity to squeeze in steps throughout the day.

SEVEN DAYS OF RESET MEALS

Note on Easy Substitutions:

We’ve provided easy substitutions for every applicable recipe this week. These are here if you truly don’t have time to prepare your meals, but we strongly recommend cooking or preparing the Happy Chef recipe whenever you can for best results!

Weight Loss Bonus!

Many people report weight loss on RESET, so it might be a good idea to hop on your scale so that you can compare again once you’ve finished. Some people choose to stay on RESET for longer than 7 days. Clients who’ve taken this approach in the past have achieved amazing clinical success.

Monday

Lunch

Lunch

Snack

Snack

  • sliced apples and cinnamon with 6 walnuts
Dinner

Dinner

Beginning of Week Prep Day
1. Prep solid ingredients of smoothies into Ziploc bags and store in freezer.
2. Prepare Honey Balsamic Dressing and Avocado Caesar Dressing (keeps for seven days).
3. Prepare Hearty Chunky Vegetable Soup.
4. Prepare Cranberry Pumpkin Walnut Trail Mix.

Tuesday

Lunch

Lunch

Snack

Snack

  • 1/4 cup fresh grapes and 12 pistachios

Wednesday

Lunch

Lunch

Snack

Snack

  • baby carrots and 10 roasted almonds

Thursday

Lunch

Lunch

Snack

Snack

  • celery sticks and almond butter
Dinner

Dinner

Mid-Week Prep Day

1. Stock up on ingredients for second half of week.
2. Prepare Citrus Sesame Dressing before Friday.

Saturday

Lunch

Lunch

Snack

Snack

  • sliced apples and cinnamon with 6 walnuts
Dinner

Dinner

Download a PDF of this week's lifestyle plan!

Prefer a printed version of this lifestyle plan? Just click the button and check your downloads folder.

Foods to Include

  • Dairy substitutes: rice, soy and nut milks such as almond milk and coconut milk, Vegennaise (mayonnaise substitute), Earth Balance (butter substitute), Rice Cheese (dairy cheese substitute), soy yogurt, soy or coconut milk creamer
  • Organic whole grains: brown rice, oats, millet, amaranth, teff, tapioca, buckwheat, potato flour, quinoa, corn, black rice Fruits and vegetables: whole fruits (unsweetened, frozen or water-packed), canned fruits, dried fruit, all vegetables (raw, steamed, sauteed, juiced, or roasted)
  • Vegetable protein: edamame, split peas, lentils, legumes, chickpeas, beans, soy, tofu, vegetarian meat substitutes, tempeh
  • Nuts and seeds: walnuts, hazelnuts, pecans, almonds, cashews, nut butters (peanut, almond or tahini), sesame, pumpkin and sunflower seeds
  • Oils: cold-pressed olive, flax, safflower, sesame, almond, sunflower, walnut, coconut, grapeseed
  • Drinks: filtered or distilled water, decaffeinated herbal teas, seltzer or mineral water
  • Sweeteners: brown rice syrup, agave nectar, stevia, honey, blackstrap molasses, maple syrup Condiments: vinegar, vegan worcestershire sauce, Braggs Amino Acids, all spices including salt, pepper, basil, carob, cinnamon, cumin, dill, garlic, ginger, mustard, oregano, parsley, rosemary, tarragon, thyme and turmeric

Foods to Exclude

  • Dairy and eggs: all
  • Butter and mayonnaise: all
  • Non-organic or processed grains: wheat, barley, spelt, kamut, rye, triticale
  • Animal protein: chicken, turkey, pork, beef, veal, sausage, cold cuts, canned meats, frankfurters, shellfish, fish
  • Oils: shortening, processed oils, salad dressings, hydrogenated oils and spreads
  • Drinks: alcohol, coffee, caffeinated beverages, soft drinks, soda, energy drinks, vitamin water
  • Sweeteners: white and brown refined sugars, high-fructose corn syrup, sugar substitutes, splenda, Sweet and Low, sugar alcohols
  • Condiments: chocolate, ketchup, relish, chutney, barbecue sauce, teriyaki, pancake syrup, Fruits and vegetables: creamed vegetables, sugar coated dried fruit, yogurt or chocolate covered fruit

Note: All grocery lists are designed for two people. Multiply by 1.5 for three people, 2 for four people or divide in half if cooking solo!

Pantry Dry Goods

Pantry Dry Goods

  • amaranth flour or oat flour
  • old fashioned rolled oats
  • oat cereal squares
  • quinoa
  • whole grain crackers
  • brown rice cakes
  • brown rice
Canned Goods

Canned Goods

  • 1 can black beans
  • 2 cans or packages lentils
  • 1 can chickpeas
  • 1 block firm tofu
  • 1 can beets
  • 1 can diced tomatoes
  • 2 large cartons vegetable broth
  • 1 can butter beans
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • almond butter
  • honey
  • pitted dates
  • dried cranberries
  • raw cashews
  • raw walnuts
  • raw almonds
  • pistachios
  • raw pumpkin seeds
  • ground flax seeds or chia seeds
Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

  • almond, coconut or vanilla soy milk
  • pomegranate blueberry juice or water
Frozen Goods

Frozen Goods

  • frozen dark sweet cherries
  • frozen mango
  • frozen pineapple
  • frozen strawberries, blueberries or raspberries
  • frozen spinach
  • frozen kale or swiss chard (omit if buying fresh)
  • frozen carrots
  • frozen corn
Fresh Produce

Fresh Produce

  • 1 red onion
  • 3 onions
  • 2 bunch garlic
  • ginger
  • 1 container cherry tomatoes
  • 1 bunch celery
  • 1 large bag mixed baby greens or spinach
  • 1 bag pea sprouts or broccoli sprouts
  • 1 hothouse cucumber
  • 4 sweet potatoes
  • 2 red potatoes
  • 2 carrots
  • 1 bag baby carrots
  • 4 avocado
  • 4 lemons or limes
  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 bag asian mix or shredded cabbage with carrots (3 oz)
  • 4 hearts of romaine lettuce
  • 1 large head cauliflower
  • 1 bunch kale or swiss chard (omit if buying frozen)
  • 1 red bell pepper
  • 1 jalapeño chile
  • 1 bunch grapes
Spices, Oils and Sauces

Spices, Oils and Sauces

  • salt
  • pepper
  • coconut oil
  • extra virgin olive oil
  • balsamic vinegar
  • red wine vinegar
  • rice vinegar (not seasoned)
  • dry white wine or water
  • vegan Worcestershire sauce
  • Braggs Amino Acids or Tamari
  • Asian sesame oil
  • dried tarragon
  • ground cumin
  • dried thyme leaves
  • red pepper flakes
  • Dijon mustard
  • capers
  • tomato paste

Note: All grocery lists are designed for two people. Multiply by 1.5 for three people, 2 for four people or divide in half if cooking solo!

Pantry Dry Goods

Pantry Dry Goods

  • oat or corn cereal squares (Chex)
  • brown rice cakes
Spices, Oils and Sauces

Spices, Oils and Sauces

  • olive oil
  • Asian sesame dressing
  • Dijon herb salad dressing
  • balsamic salad dressing
  • hot sauce
  • Alfredo sauce
  • hummus
  • cinnamon
Nuts, Seeds & Dried Fruit

Nuts, Seeds & Dried Fruit

  • raw walnuts
  • almond butter
  • raw almonds
  • ground flaxseed meal
  • pistachios
  • cranberry nut & seed trail mix
Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

Nut Milk, Juices, Water, and Sauce Substitutes in Refrigerator Section

  • 3 superfood smoothie starters or similar product
Frozen Goods

Frozen Goods

  • breakfast tofu scramble bowl
  • quinoa
  • 2 bags frozen cauliflower
  • frozen sweet potatoes
  • frozen breakfast muffin
  • frozen brown rice
  • frozen kale
  • frozen red potatoes, diced
  • frozen corn
  • frozen spinach
  • frozen carrots
  • frozen snap peas
Fresh Produce

Fresh Produce

  • 1 red onion
  • 1 container cherry tomatoes
  • 1 bunch celery or 1 container pre-cut celery
  • 1 large bag mixed baby greens or spinach
  • 1 bag broccoli sprouts or pea sprouts
  • 1 hothouse cucumber
  • 2 carrots
  • 1 bag baby carrots
  • 1 bag julienned carrots
  • 4 avocados
  • 4 lemons
  • 1 bunch cilantro
  • 1 bunch parsley
  • 1 bag Asian salad mix or shredded cabbage with carrots
  • 1 bag hearts of romaine lettuce
  • 1 bag Caesar salad mix
  • 1 bag southwestern salad mix
  • 1 bunch grapes
Canned Goods

Canned Goods

  • 2 cans chunky tomato soup
  • 2 cans beets
  • 2 cans or packages lentils
  • 1 can black beans
  • 1 can chickpeas
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