Reset Rules

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

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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

 

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AM Snack

1 Orgain Plant-based protein bar

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Lunch

Chicken Tacos

1-2 corn tortilla wraps

Add rotisserie chicken

Chopped lettuce

Salsa, hot sauce

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Snack

 1 oz dry roasted cashews

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Supper

Zucchini Lasagna with Ground Turkey

Use Dairy free cream cheese in place of ricotta

3-bean salad

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Evening Snack

1 oz frozen shelled edamame with salt

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1-2 cups chamomile tea

Day 5

Vegan

Start with 1-2 cups hot green tea

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Breakfast

1 piece toasted sprouted bread (Ezekiel brand)

2 tbsp dairy free cream cheese (Kite Hill)

Sliced pickled red onion

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AM Snack

Soybeans sprinkled w/ salt

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Lunch

Basalmic grilled portabello

Potato Bun

Veganaise Mayo

Lettuce, Tomato, Mustard

Baked Sweet Potato Fries

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Afternoon Snack

Celery sticks w/ nut butter

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Supper

Chili with tofu crumbles and kidney beans

Top w/ sliced scallions

10 small crackers

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Evening Snack

15g plant protein shake

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1-2 cups herbal tea

Day 9

Low-Carb

Start with 1-2 cups hot green tea

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Breakfast

1 packet oatmeal

1 tbsp nut butter swirled in

3oz  turkey sausage

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AM Snack

2 deviled eggs sprinkled with paprika

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Lunch

Leftover stuffed bell pepper

Salad greens w/ dressing

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Afternoon Snack

1 oz dry roasted cashews​

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Supper

Apricot Glazed Chicken

Roasted Broccoli

Side Salad

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Evening Snack

Low-sugar Kind Bar

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1-2 cups herbal tea

Day 2

Dairy-Free

Start with 1-2 cups hot green tea

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Breakfast

1 slice sprouted grain bread

1 -2 tbsp dairy free cream cheese 

2oz smoked salmon

fresh chives on top

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AM Snack

1/2 apple sliced

1 tsp nut butter of choice

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Lunch

Curried Egg salad with olive oil mayo

3 puffed corn crisps

Fresh cucumbers

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Afternoon Snack

Kite Hill Dairy Free Yogurt

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Supper

3-4 oz Pork Tenderloin

Sauteed Brussel Sprouts

Roasted Carrots with honey

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Evening Snack

1 oz dry roasted cashews with 1 tsp dried cranberries

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1-2 cups herbal tea

Day 6

Gluten-Free

Start with 1-2 cups hot green tea

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Breakfast

Crustless Quiche with spinach, tomato, feta

3/4 c. fresh pineapple

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AM Snack

Turkey roll up

Sliced turkey, cheese, pickle

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Lunch

Leftover Chili 

--or--

Waldorf Chicken Salad

3 Puffed Corn Cakes

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Afternoon Snack

10 Parmesan 'crisps'

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Supper

Thai Coconut Curry Pork, carrots, onions

Serve over Cauliflower Rice

Top w/ Cilantro or Parsley

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Evening Snack

2 light Babybel Cheese discs​

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1-2 cups chamomile tea

Day 10

You made it!

Start with 1-2 cups hot green tea

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Breakfast

Open-Faced Breakfast Sandwich made w/

2 scrambled eggs

2 pcs turkey bacon

1 slice sprouted bread

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AM Snack

10grapes w/

4 cubes lowfat cheese

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Lunch

1/2 can Amy's Lentil Soup

Add 3 oz shredded chicken

Side salad if desired

 

Afternoon Snack

Low-Sugar Yogurt

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Supper

4oz Pork Loin

Steamed Cabbage

1/2 sweet potato w/ cinnamon

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Evening Snack

1 square 60% or higher Dark Chocolate

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1-2 cups herbal tea

Day 3

Gluten-Free

Start with 1-2 cups hot green tea

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Breakfast

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

2 pcs turkey bacon

1/2 banana

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AM Snack

Other 1/2 banana with nut butter

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Lunch

Tuna Salad with olive oil mayo atop green salad 

Lemon vinaigrette

5-6 gluten free crackers

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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

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1-2 cups ginger tea

Day 7

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Start with 1-2 cups hot green tea

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Breakfast

Choose your favorite from previous days

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AM Snack

Chobani Zero Greek Yogurt

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Lunch

Leftover Thai Pork

--or--

Black Bean Burger

Roasted Veggies

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Afternoon Snack

Low sugar Kind Bar

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Supper

Oregano Chicken Breast

3-bean salad

Oven-Roasted Green Beans

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Evening Snack

Orgain Plant-based protein bar​

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1-2 cups ginger tea

Day 4

Gluten-Free

Start with 1-2 cups hot green tea

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Breakfast

1 packet oatmeal

1 tbsp nut butter swirled in

3oz  turkey sausage

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AM Snack

1 Hard boiled egg sprinkled with cayenne pepper

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Lunch

Leftover steak w/ chimichurri

Salad greens

2 oz croutons

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Afternoon Snack

1/2 c hummus with carrots

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Supper

Salmon Cakes with mustard sauce

Sauteed asparagus

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Evening Snack

15g plant protein shake

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1-2 cups herbal tea

Day 8

Gluten-Free

Start with 1-2 cups hot green tea

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Breakfast

Choose your favorite from previous days

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AM Snack

1 oz dry roasted pistachios

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Lunch

Deviled Eggs (3 halves)

Arugula Salad with

Lemon Shallot Vinagrette

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Afternoon Snack

1 oz turkey jerky

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Supper

Stuffed Bell Peppers

Made with tomato sauce, 1/2 cup brown rice

Ground turkey, oregano

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Evening Snack

15g plant protein shake

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1-2 cups herbal tea

© 2020 by Joyful Apricot Nutrition Counseling