5-day Inside & Out Reset Recipe

Blend

Add frozen mixed berries, spinach, banana, Greek yogurt, almond milk, ground flaxseed, protein powder (if using), lemon juice and grated ginger to a high-speed blender.

Blend on high until smooth, about 45–60 seconds. If too thick, add 2–4 tablespoons of additional almond milk; if too thin, add a few ice cubes or more frozen fruit.

Taste and adjust: add a small drizzle of honey or maple syrup if extra sweetness is desired (optional). Pour into a glass and drink within 30 minutes of making for best nutrient retention.

Cook oats

Combine rolled oats and water (or milk) in a small saucepan. Bring to a gentle boil, then reduce heat and simmer 4–6 minutes, stirring occasionally, until oats are tender and most liquid is absorbed.

Stir in chia seeds and cinnamon, then remove from heat. Fold in diced apple and top with chopped walnuts and a drizzle of honey or maple syrup.

Serve warm. This breakfast provides slow-release carbohydrates, fiber and healthy fats to support steady energy during the reset.

Cook quinoa

Rinse quinoa briefly under cold water. Combine 1/2 cup quinoa and 1 cup water in a small pot. Bring to a boil, reduce to low, cover and simmer 12–15 minutes until water is absorbed. Remove from heat and let stand 5 minutes, then fluff with a fork.

While quinoa cooks, prep veggies: dice cucumber, halve cherry tomatoes, slice avocado and chop parsley. Rinse and drain chickpeas if using canned.

Assemble bowl: place cooked quinoa and baby spinach in a bowl. Top with chickpeas, cucumber, cherry tomatoes, avocado and parsley.

Dress: whisk together olive oil, lemon juice, salt and pepper in a small bowl; drizzle over the bowl and toss gently to combine. Serve at room temperature or chilled.

Portion carrot sticks or bell pepper slices and serve with 2 tablespoons hummus. This simple snack provides fiber, vitamins and plant-based protein to hold you until dinner.

Prepare and heat

If using tofu, press it ahead (at least 15 minutes) to remove excess moisture, then cut into 1-inch cubes. Heat 1 teaspoon olive oil in a nonstick skillet or wok over medium-high heat.

Add minced garlic and sauté 30 seconds until fragrant. Add broccoli florets and sliced zucchini and bell pepper. Stir-fry 4–6 minutes until vegetables are crisp-tender.

Push vegetables to the side and add tofu cubes to the hot pan. Let sear undisturbed 2–3 minutes per side until golden; then stir to combine with the vegetables. If using fish, sear separately 2–3 minutes per side until cooked through and flaky.

Add tamari (soy sauce) and toss to coat. Heat through 30–60 seconds more. Sprinkle sesame seeds on top if using.

Serve stir-fry over 1/2 cup cooked brown rice or cauliflower rice. Enjoy a light, nutrient-dense dinner that supports digestion and satiety.

Aim to drink about 8 cups of water across the day; sip regularly. Have 1–2 cups of herbal (caffeine-free) tea in the evening to support calm digestion and sleep.

If using probiotic yogurt or a supplement, take once daily with food per product instructions to support gut microbiome during the reset.