Simple No-Cook Meal Prep for 3-Day Refresh

Simple No-Cook Meal Prep for 3-Day Refresh

No matter what sent you off course, it’s easy to get back on track with 3-Day Refresh.

Clean-eating programs like 3-Day Refresh (and the 21-day Ultimate Reset) give you an opportunity to refocus your health goals, give your body and digestive system a break.

They can also help you take stock of habits that may not be contributing positively to your health.

Pro tip: Learn the difference between a cleanse and detox here.

But abruptly changing your diet and daily routine can feel like a daunting task, especially if you’re pressed for time or you aren’t used to cooking your own meals.

That’s why we created this super-simple meal prep that will guide you through making all of your meals for 3-Day Refresh in under an hour without cooking a single thing!

This is 3-Day Refresh stripped down to be bare-bones simple: You’ll eat the same meals each day, but it’s only three days (not too bad, right?).

If you want to add more variety, or hot meals other than soup, simply read the 3-Day Refresh Program Guide that came with your kit, and swap in a recipe you like.

Or try this 3-Day Refresh meal prep.

Ready to get started?

Here’s what your meals will look like when you’re done:

3-Day Refresh is Easy with this Super Simple No-Cook Meal Prep

Each day you’ll follow this simple schedule of drinks, meals, and snacks:

8–10 oz. filtered water with lemon

Breakfast (within 1 hour of waking up):
Shakeology smoothie blended with 1¼ cups water, 1 cup ice, ⅔ cup frozen cherries (or blueberries or blackberries), ½ tsp. pure almond (or vanilla) extract, and a dash of nutmeg (optional; free)

Optional Morning Tea (at least 1 hour after breakfast):
1 cup unsweetened herbal or green tea

Fiber Sweep (at least 1 hour after morning tea):
Lemon Drop (1 packet Fiber Sweep blended with 1 cup iced water, lemon juice to taste, and a dash of cinnamon)

Lunch (at least 1 hour after Fiber Sweep):
Cauliflower Rice Tabbouleh and a Mojito (1 packet Vanilla Fresh blended with 1 cup water, 2 Tbsp. lime juice, and 3–4 mint leaves)

Afternoon Snack (at least 1 hour after lunch):
½ red bell pepper and 1 stalk celery (or other options from the vegetables list) with 2 Tbsp. hummus

Optional Afternoon Tea (at least 1 hour after snack):
1 cup unsweetened, caffeine-free herbal tea (stevia sweetener is allowed)

Dinner (at least 1 hour after tea):
Moroccan Carrot Salad, 1 cup vegetable broth with parsley or cilantro (optional), and 1 packet Vanilla Fresh blended with 1¼ cups filtered water

Evening Tea (at least 1 hour after dinner):
1 cup unsweetened, caffeine-free herbal tea (stevia sweetener is allowed)

This is what one day of 3-Day Refresh drinks and meals will look like from morning to night:

3-Day Refresh is Easy with this Super Simple No-Cook Meal Prep


1. Each day, you’ll make your Shakeology, Vanilla Fresh, Fiber Sweep, and optional teas just before drinking.

2. Prepare your snacks. Slice 1½ red bell peppers and 3 stalks celery into sticks for dipping. Divide evenly between three food storage containers. Top each with 2 Tbsp. hummus. Seal lids and place in refrigerator.

3. Next, make the Cauliflower Rice Tabbouleh. Finely chop (or pulse in a food processor) 1 cup cauliflower florets, until they resemble couscous. Place cauliflower in a large bowl and add ½ chopped tomato, ½ cup chopped cucumber, ¼ cup chopped onion, ½–¾ cup chopped parsley, 2 Tbsp. lemon juice, 3 tsp. olive oil, Himalayan salt to taste, and chili flakes to taste (optional). Stir to combine. Divide evenly between three food storage containers and place in refrigerator.

(This recipe can also be made with cooked cauliflower rice if preferred. Cook finely chopped cauliflower in a nonstick pan over medium heat 5 minutes. Allow to cool before mixing with other ingredients.)

3-Day Refresh No-Cook Meal Prep Cauliflower Tabouleh Salad

4. Now make the Moroccan Carrot Salad. Grate 6 carrots over a large bowl. Add 1½ tsp. olive oil, 2 Tbsp. lemon juice, 6 Tbsp. chopped parsley (or cilantro), 1½ cloves finely chopped garlic, ¼ tsp. cumin, ¼ tsp. paprika, ¼ tsp. cinnamon, ¼ tsp. cayenne pepper (optional), and ¼ tsp. Himalayan salt. Stir to combine.

Taste the salad to see if it needs more herbs or spices. These are free ingredients, so you can add as much as you like. Divide salad between three food storage containers and place in refrigerator.

3-Day Refresh No-Cook Meal Prep Moroccan Carrot Salad

5. If you want to prep your optional dinner soups ahead of time, set out three small food storage containers. Pour 1 cup vegetable broth into each. Add chopped fresh parsley or cilantro to taste; cover and place in refrigerator.

6. That’s it — you’re done!

3-Day Refresh Grocery List

4 lemons
2 cups frozen cherries (or blueberries or blackberries)
3 limes
1 bunch fresh mint
2 small red bell peppers
3 medium stalks celery
1 cup cauliflower florets
1 small tomato (or ½ medium)
1 Persian cucumber or small cucumber
1 small onion
1 bunch parsley
1 bunch cilantro (optional)
6 medium carrots (or 1 bag shredded carrots)
2 cloves garlic

3-Day Refresh
3 cups organic vegetable broth
herbal tea (optional)
green tea (optional)

pure almond or vanilla extract (optional)
extra-virgin olive oil
Himalayan salt
chili flakes (optional)
stevia (optional)
cayenne pepper

No-Cook Meal Prep for 3-Day Refresh

Photos by Kirsten Morningstar