Reset Rules

Feel free to start anytime you need a 10-day Nutrition Reset!

Rule 1:  CHANGE YOUR BEVERAGES! Retrain your taste buds and you really can survive with water, sparkling water, tea and milk (or milk alternative). This means no diet sodas. No juice. No sugar-sweetened beverages of any kind! Seltzer water is fine. Add lemon, lime to your water at restaurants. No coffee (yet!) Green tea has the caffeine and antioxidants you need. Most importantly - absolutely NO Alcohol of any kind for the 10 days! I promise you'll be fine and your liver will thank you.

 

Rule 2:  No sweets - that means no cookies, pies, cakes, desserts, puddings, doughnuts, muffins, cupcakes, syrup, honey, jam, jelly, candy, candy bars. You've had enough of these already - I'm sure.

 

Rule 3:  Eat every 2-3 hours, even if you are not feeling hungry yet - so stay ahead of your hunger! Don't skip snacks!

 

Rule 4:  Plan Ahead. Fail to plan, plan to fail. You CAN do anything for just 10 days.

Join the 10-Day Nutrition Reset Community by taking pictures of your foods, post on Instagram with #10DayNutritionReset

Day 1

Dairy-Free

Start your day with 1-2 cups hot green tea

 

Breakfast

Plant-Based Protein Smoothie (30g)

Blend with milk alternative

1/2 c fresh blueberries

 

AM Snack

1 Orgain Plant-based protein bar

Lunch

Chicken Tacos

1-2 corn tortilla wraps

Add rotisserie chicken

Chopped lettuce

Salsa, hot sauce

Snack

 1 oz dry roasted cashews

 

Supper

Zucchini Lasagna with Ground Turkey

Use Dairy free cream cheese in place of ricotta

3-bean salad

Evening Snack

1 oz frozen shelled edamame with salt

1-2 cups chamomile tea

Day 5

Vegan

Start with 1-2 cups hot green tea

Breakfast

1 piece toasted sprouted bread (Ezekiel brand)

2 tbsp dairy free cream cheese (Kite Hill)

Sliced pickled red onion

AM Snack

Soybeans sprinkled w/ salt

 

Lunch

Basalmic grilled portabello

Potato Bun

Veganaise Mayo

Lettuce, Tomato, Mustard

Baked Sweet Potato Fries

Afternoon Snack

Celery sticks w/ nut butter

Supper

Chili with tofu crumbles and kidney beans

Top w/ sliced scallions

10 small crackers

Evening Snack

15g plant protein shake

1-2 cups herbal tea

Day 9

Low-Carb

Start with 1-2 cups hot green tea

Breakfast

1 packet oatmeal

1 tbsp nut butter swirled in

3oz  turkey sausage

AM Snack

2 deviled eggs sprinkled with paprika

Lunch

Leftover stuffed bell pepper

Salad greens w/ dressing

Afternoon Snack

1 oz dry roasted cashews

Supper

Apricot Glazed Chicken

Roasted Broccoli

Side Salad

 

Evening Snack

Low-sugar Kind Bar

1-2 cups herbal tea

Day 2

Dairy-Free

Start with 1-2 cups hot green tea

Breakfast

1 slice sprouted grain bread

1 -2 tbsp dairy free cream cheese 

2oz smoked salmon

fresh chives on top

AM Snack

1/2 apple sliced

1 tsp nut butter of choice

Lunch

Curried Egg salad with olive oil mayo

3 puffed corn crisps

Fresh cucumbers

 

Afternoon Snack

Kite Hill Dairy Free Yogurt

 

Supper

3-4 oz Pork Tenderloin

Sauteed Brussel Sprouts

Roasted Carrots with honey

 

 

Evening Snack

1 oz dry roasted cashews with 1 tsp dried cranberries

1-2 cups herbal tea

Day 6

Gluten-Free

Start with 1-2 cups hot green tea

Breakfast

Crustless Quiche with spinach, tomato, feta

3/4 c. fresh pineapple

AM Snack

Turkey roll up

Sliced turkey, cheese, pickle

Lunch

Leftover Chili 

--or--

Waldorf Chicken Salad

3 Puffed Corn Cakes

Afternoon Snack

10 Parmesan 'crisps'

Supper

Thai Coconut Curry Pork, carrots, onions

Serve over Cauliflower Rice

Top w/ Cilantro or Parsley

Evening Snack

2 light Babybel Cheese discs

1-2 cups chamomile tea

Day 10

You made it!

Start with 1-2 cups hot green tea

Breakfast

Open-Faced Breakfast Sandwich made w/

2 scrambled eggs

2 pcs turkey bacon

1 slice sprouted bread

AM Snack

10grapes w/

4 cubes lowfat cheese

Lunch

1/2 can Amy's Lentil Soup

Add 3 oz shredded chicken

Side salad if desired

 

Afternoon Snack

Low-Sugar Yogurt

Supper

4oz Pork Loin

Steamed Cabbage

1/2 sweet potato w/ cinnamon

Evening Snack

1 square 60% or higher Dark Chocolate

1-2 cups herbal tea

Day 3

Gluten-Free

Start with 1-2 cups hot green tea

Breakfast

2-egg omelet add spinach, mushrooms or veggies of choice

2 pcs turkey bacon

1/2 banana

AM Snack

Other 1/2 banana with nut butter

Lunch

Tuna Salad with olive oil mayo atop green salad 

Lemon vinaigrette

5-6 gluten free crackers

 

Afternoon Snack

1 puffed corn crisp w/

 1oz lowfat cheese spread

 

Supper 

3-4 oz grilled sirloin steak 

Serve w/ chimichurri

Oven roasted aspargus

1/2 small sweet potato

 

 

Evening Snack

2 lowfat string cheese sticks

1-2 cups ginger tea

Day 7

Start with 1-2 cups hot green tea

Breakfast

Choose your favorite from previous days

AM Snack

Chobani Zero Greek Yogurt

Lunch

Leftover Thai Pork

--or--

Black Bean Burger

Roasted Veggies

Afternoon Snack

Low sugar Kind Bar

Supper

Oregano Chicken Breast

3-bean salad

Oven-Roasted Green Beans

 

Evening Snack

Orgain Plant-based protein bar

1-2 cups ginger tea

Day 4

Gluten-Free

Start with 1-2 cups hot green tea

Breakfast

1 packet oatmeal

1 tbsp nut butter swirled in

3oz  turkey sausage

AM Snack

1 Hard boiled egg sprinkled with cayenne pepper

Lunch

Leftover steak w/ chimichurri

Salad greens

2 oz croutons

Afternoon Snack

1/2 c hummus with carrots

Supper

Salmon Cakes with mustard sauce

Sauteed asparagus

 

Evening Snack

15g plant protein shake

1-2 cups herbal tea

Day 8

Gluten-Free

Start with 1-2 cups hot green tea

Breakfast

Choose your favorite from previous days

AM Snack

1 oz dry roasted pistachios

Lunch

Deviled Eggs (3 halves)

Arugula Salad with

Lemon Shallot Vinagrette

Afternoon Snack

1 oz turkey jerky

Supper

Stuffed Bell Peppers

Made with tomato sauce, 1/2 cup brown rice

Ground turkey, oregano

Evening Snack

15g plant protein shake

1-2 cups herbal tea

© 2020 by Joyful Apricot Nutrition Counseling