3-day Body Reset Recipe

Assemble overnight oats

In a jar or bowl, combine 0.5 cups rolled oats, 120 ml almond milk, 3 tbs plain Greek yogurt, 1 tsp chia seeds and 0.25 tsp cinnamon. Stir to combine, cover and refrigerate at least 2 hours or overnight. In the morning top with 0.25 cups fresh blueberries, 6 chopped almonds and 1 tsp honey or maple syrup if desired. Stir before eating.

Add 1 cup baby spinach, 0.75 cups frozen mixed berries, 0.5 small banana, 180 ml almond milk (or water), 1 tbs ground flaxseed and 1 tbs protein powder (if using) to a blender. Blend on high until smooth, about 45–60 seconds. Pour into a glass and enjoy immediately. Adjust liquid to preferred thickness.

Arrange 2 cups mixed salad greens on a plate. Top with 120 g thinly sliced grilled chicken, 0.5 cup cucumber slices, 0.5 cup halved cherry tomatoes and 0.25 avocado diced. Drizzle with 1 tbs extra-virgin olive oil and 1 tsp fresh lemon juice. Season with 0.25 tsp sea salt and 1/8 tsp black pepper. Toss gently and serve.

Preheat oven to 200°C (400°F). Place 150 g salmon fillet on a lined baking sheet and arrange 10 asparagus spears beside it. Drizzle salmon and asparagus with 1 tsp olive oil, sprinkle 1 tsp minced garlic, 0.25 tsp sea salt and 1/8 tsp black pepper. Top salmon with lemon slices. Roast for 12–15 minutes, until salmon flakes easily with a fork and asparagus is tender-crisp. Serve hot.

Rinse 0.5 cup quinoa under cold water. In a small pot bring 120 ml water to a boil, add quinoa, reduce heat to low, cover and simmer 12–15 minutes until water is absorbed. Fluff with a fork and let cool slightly. In a bowl combine cooked quinoa, 0.5 cup diced roasted sweet potato, 0.25 cup black beans, 0.25 cup diced red bell pepper and 1 tbs chopped cilantro. Dress with 1 tsp lime juice, 0.25 tsp cumin and 0.25 tsp sea salt. Toss and serve warm or at room temperature.

Press and cube 150 g extra-firm tofu to remove excess water. Heat 1 tsp olive or avocado oil in a nonstick skillet over medium-high heat. Add tofu cubes and cook, turning occasionally, until lightly browned on all sides, about 6–8 minutes. Push tofu to the side, add 1 cup broccoli florets and 0.25 cup sliced red onion; sauté 3–4 minutes until vegetables are bright and slightly tender. Stir in 1 tbs tamari, 0.5 tsp sesame oil, 0.5 tsp grated ginger and 1 tsp minced garlic. Cook another 1–2 minutes until sauce is hot and coats ingredients. Serve immediately.

Lay 1 whole-grain wrap or collard green leaf flat. Spread 2 tbs hummus across the center. Layer with 0.25 cup shredded carrots, 0.25 cup sliced cucumber, 2 tbs sprouts, 60 g sliced turkey (if using) and 0.5 cup fresh spinach. Fold or roll tightly. Slice in half and serve with raw baby carrots or an apple if desired.

Heat 1 tsp olive oil in a medium saucepan over medium heat. Add 0.25 cup diced yellow onion and sauté 3–4 minutes until translucent. Add 1 tsp minced garlic and cook 30 seconds. Add 0.5 cup chopped zucchini and sauté 3 minutes. Stir in 0.5 cup cooked lentils and 0.5 cup diced tomatoes. Add 0.25 tsp dried oregano, 0.25 tsp sea salt and 1/8 tsp black pepper. Simmer 5–7 minutes until flavors meld and mixture is heated through. Adjust seasoning and serve.

Use raw baby carrots, an apple or 2 tbs unsalted mixed nuts between meals if needed. Drink herbal tea and water throughout the day, aiming for the suggested daily water target. Portions and snacks should be adjusted to hunger and individual energy needs.