An Easy Meal Prep for 3-Day Refresh

An Easy Meal Prep for 3-Day Refresh

If you’ve tried all-liquid detoxes or juice cleanses, and suffered fatigue, headaches, and moodiness only to have the weight you lost (mostly water!) creep back, there’s another way to rev your metabolism and jumpstart a clean-eating lifestyle.

3-Day Refresh combines three specially formulated shakes, plus one fiber drink with whole foods to help you de-bloat, squash cravings, and start eating nutritious foods like vegetables, fruits, and healthy fats.

Filled with plenty of nutrition, fiber, and good-for-you fats, this plan is short enough to make it doable in any circumstance — even if you’re traveling.

Best of all, you don’t have to sit miserably at the dinner table with a cup of liquid while your family or friends enjoy a satisfying meal. You get to eat real food with them.

Ready to get started?

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

Try the 3-Day Refresh with This Easy Meal Prep | Beachbodyblog.com

Day One and Three:

Wake Up: Drink 8 to 10 ounces of filtered water with optional lemon slice

Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe

Mid-Morning: Drink Fiber Sweep mixed with 1 cup filtered water

Lunch (at least 1 hour after Fiber Sweep): Vanilla Fresh shake blended with 1¼ cup filtered water. Eat 12 strawberries, 5 asparagus spears roasted with 1 tsp. olive oil

Afternoon Snack (at least one hour after lunch): 2 medium stalks celery with 2 Tbsp. hummus

Dinner (at least one hour after afternoon snack): Vanilla Fresh blended with 1¼ cup filtered water. Veggie Stir-Fry, and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs

Day Two:

Wake Up: Drink 8 to 10 ounces of filtered water with optional lemon slice

Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe

Mid-Morning: Fiber Sweep mixed with 1 cup filtered water

Lunch (at least one hour after Fiber Sweep): Vanilla Fresh shake blended with 1¼ cup filtered water. Eat 1 cup raspberries, ¾ cup cauliflower florets roasted with 1 tsp. olive oil and a dash of cumin

Afternoon Snack (at least one hour after lunch): ½ large carrot (or 5 baby carrots) with 2 Tbsp. hummus

Dinner (at least one hour after afternoon snack): Vanilla Fresh blended with 1¼ cup filtered water. Spinach salad (recipe below), and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs

Try the 3-Day Refresh with This Easy Meal Prep | Beachbodyblog.com

How to Put Together Your Meal Prep:

  1. Roast the asparagus and cauliflower. See preparation directions below.
  2. Make the Veggie Stir-Fry. See prep directions below.
  3. Next, build the spinach salad. See prep directions below.
  4. Now, put together the afternoon snacks. Cut 4 stalks of celery ribs, and cut the reserved half of the carrot into matchsticks. Divide the celery between 2 small food containers, and place the carrots in another container. Add 2 Tbsp. of hummus to each dish. Place in the refrigerator.
  5. If you’re going to include the optional vegetable broth in your 3-Day Refresh menu, fill three food containers with 1 cup of broth each. Add up to ¼ cup fresh herbs, like chopped parsley or cilantro.
  6. If you purchased a whole cantaloupe, cut it into cubes so that you have 3 cups of cut fruit. Divide evenly between 3 food storage containers or small plastic bags, and place them in the refrigerator.
  7. You’re already finished! Now enjoy your 3-Day Refresh!

Roasted Asparagus and Cauliflower 

  • Heat oven to 400°F.
  • Arrange 10 asparagus spears on a baking sheet, drizzle with 2 tsp. olive oil, and season with Himalayan salt if desired.
  • On the same baking sheet, place ¾ cup of cauliflower florets and drizzle with 1 tsp. olive oil and a dash of ground cumin.
  • Place the baking sheet in the oven for 20 minutes or until vegetables are tender-crisp.
  • Remove from oven and set aside to cool for 20 minutes.
  • Divide asparagus evenly between two food storage containers, and place cauliflower in another container.
  • Place containers in the refrigerator.

Veggie Stir-Fry

  • Chop 1 clove of garlic, ½ inch of ginger, 1 cup of green beans, 2½ large carrots (reserve the other half carrot), and 1½ red bell peppers.
  • Heat a skillet over medium heat and add the garlic and ginger. Stir frequently for 1–2 minutes.
  • Add green beans, carrots, bell peppers, ¼ tsp. sea salt, and 2 Tbsp. vegetable broth.
  • Cook for 5–7 minutes more, or until the vegetables are tender-crisp.
  • Set aside to cool for 20 minutes, then divide evenly between 2 food storage containers.
  • Place in the refrigerator.

Spinach Salad

  • In a large food storage container, place 2 cups baby spinach, ½ cucumber, ½ red bell pepper, ¼ cup sprouts, and ½ of a tomato.
  • Top with 1 tsp. sunflower seeds, and place half a lemon in the dish.
  • When you’re ready to eat, squeeze the lemon over the salad as a dressing.

Grocery List

Fruit
1 medium cantaloupe (or 3 cups cubed cantaloupe)
1 container raspberries
24 medium strawberries
1 lemon

Vegetables
2 cups baby spinach
1 bag cauliflower florets (or 1 small cauliflower)
1 cup green beans
3 carrots
1 bunch celery
2 red bell peppers
1 small container of sprouts (radish, alfalfa, or broccoli)
1 medium tomato
1 small cucumber
10 asparagus spears
1 bunch parsley or cilantro, optional
garlic
ginger

Miscellaneous
3-Day Refresh
26 oz. low-sodium, organic vegetable broth
1 tsp. sunflower seeds
prepared hummus (pick a hummus with a short, clean ingredients list)

Pantry
olive oil
cumin

 

Try the 3-Day Refresh with This Easy Meal Prep | BeachbodyBlog.com

Photos by Kirsten Morningstar