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