How to Meal Prep for Ultimate Reset (Phase Three)

If you are ready for Phase Three of Beachbody’s Ultimate Reset, congratulations are in order!

You’ve made it through two weeks of this revitalizing inner-body tune-up and are ready to start the final week of your Reset journey. You may already be experiencing some of the physical and mental benefits of releasing old habits and eliminating certain foods from your diet.

If this program still feels like a daily struggle (without coffee!), don’t be alarmed – everybody is different, and your aha moment could come this week, or even after you’ve completed the program. But it will come!

In Phase Three, you’ll refine your diet a bit further by cutting back on grains and eating mainly fruits and vegetables. Added bonus: This should be the easiest week for you to prep.

Choose the freshest produce you can find, avoiding pre-cut or frozen vegetables, to make sure your prepped meals are vibrant and filled with maximum nutrition.

This simple plan will guide you through making your meals for the next five days. It includes the time-saving menu options listed in the Reset in a Crunch section of the program guide. If you have time for daily cooking, we recommend doing the main plan as laid out in the guide, but if you’re short on time, this is a great alternative.

Everything else you need to know about Phase Three is detailed in the program guide, which you should have read thoroughly before starting, and continue to refer to often throughout the process.

To share your experience with others, ask questions, and get support, join our Ultimate Reset: Phase Three Restore Facebook Group.

If you haven’t yet started your Ultimate Reset, learn more about this 21-day nutrition program designed to support and restore your body, and check out our guides for How to Meal Prep for Ultimate Reset (Phase One) and How to Meal Prep for Ultimate Reset (Phase Two).

Here are your meals for the week:

Breakfast M/T/W/Th/F: Fresh Fruit

Lunch M/W/F: Greek Salad with Avocado and Pine Nuts

Lunch T/Th: Microgreen Salad with Toasted Pumpkin Seeds and Avocado

Dinner M/W/F: Garlic Veggies with Baked Tempeh and Miso Soup

Dinner T/Th: Sweet Potato and Roasted Red Pepper Bisque with Baked Tempeh and Miso Soup

For breakfast each day, you’ll enjoy three cups of fresh fruit. Cut fruit can spoil quickly, so if you are able, we recommend replenishing with a fresh supply midweek.

Here is a closer look at your fresh and colorful lunches for the week:

Lunch M/W/F: Greek Salad with one small head of romaine lettuce, one medium cucumber, one medium tomato, five kalamata olives, ⅛ avocado, and two tablespoons pine nuts with two tablespoons Greek Dressing

Lunch T/Th: Microgreen Salad with three cups baby salad greens, ¼ medium carrot, ½ medium cucumber, ½ medium red bell pepper, ¼ cup sprouts (such as radish, alfalfa, or broccoli), ½ medium tomato, ¼ cup jicama, one tablespoon cilantro, one tablespoon roasted pumpkin seeds, and ½ avocado dressed with one tablespoon olive oil and one tablespoon red wine vinegar (or Greek Dressing)

Here is a closer look at your nourishing dinners for the week:

Dinner M/W/F: Garlic Veggies made with two garlic cloves, one carrot, ½ head broccoli, ½ zucchini, and ¼ red bell pepper sautéed in two teaspoons olive oil and dressed in two tablespoons lemon juice and 1½ teaspoons amino acids, served with two ounces baked tempeh and two cups of miso soup

Dinner T/Th: Sweet Potato and Roasted Red Pepper Bisque (see recipe below) with two ounces baked tempeh and two cups of miso soup

These are the meals and Ultimate Reset supplements you will enjoy on M/W/F:

These are the meals and Ultimate Reset supplements you will enjoy on T/Th:

Instructions:

1. Start by making the Baked Tempeh. Combine 5 Tbsp. apple cider vinegar, 5 Tbsp. Bragg Liquid Aminos, 4½ tsp. sesame oil, 4½ tsp. pure maple syrup, and 3 cloves chopped garlic in a shallow dish. Add 10 ounces tempeh cut into ½-inch strips; stir to coat tempeh in marinade. Place in refrigerator for one hour, stirring once to redistribute the marinade (while tempeh marinates skip to step 2). After about 50 minutes, turn preheat oven to 350° F. After 10 more minutes, place tempeh in the oven and bake for 10 to 15 minutes on each side. Remove from the oven and set aside to cool; leave oven on and set temperature to 400° F. When the tempeh is cool, place in a food storage container and store in refrigerator.

2. Arrange ½ cup pumpkin seeds in a single layer on a baking sheet. Bake for 5–10 minutes, stirring every 5 minutes, until very aromatic and slightly browned, being careful not to burn. Let cool before handling. Store in an airtight container. Serve with Microgreen Salad.

3. While the tempeh marinates, make the Sweet Potato and Roasted Red Pepper Bisque. Bring 2 cups water to a boil in a saucepan over medium heat. While it heats, peel and cube 2 sweet potatoes. When the water boils, add the sweet potatoes and cook for 5 to 7 minutes; drain and set aside. Place a whole bell pepper directly on the flame of a grill or gas stovetop. Use tongs to turn the pepper frequently until its skin is evenly charred. Place the pepper in a small paper bag or a bowl covered with a towel for 10 minutes, then peel the skin under running water. Remove the stem and seeds. Place sweet potato, bell pepper, 2 tsp. finely chopped ginger, 3 tsp. extra virgin olive oil, 4 tsp. miso paste, 2 cups vegetable broth, Bragg Liquid Aminos or Himalayan salt to taste (if desired) in a blender or food processor, in 2 or more batches if necessary; cover with a lid and a kitchen towel (to trap any splatter). Blend until smooth; adding water if needed. Divide evenly between two Mason jars or other food storage containers. Place in refrigerator.

4. Make the Garlic Veggies. Finely chop 6 garlic cloves and chop 3 carrots, a large head of broccoli, 3 zucchinis, and a red bell pepper. Heat 2 Tbsp. olive oil in a large skillet over medium-high heat. Add garlic and cook, stirring frequently for 30 seconds. Add carrot and broccoli; cook, stirring frequently, for one minute. Add 3 Tbsp. water and cover skillet with a lid; cook for 1 minute. Remove lid and add zucchini and bell pepper; cook, stirring frequently, for 2 to 3 minutes or until tender-crisp. Remove from heat. Add 6 Tbsp. lemon juice and 4–5 tsp. Bragg Liquid Aminos (if desired); mix well. Set aside to cool, then divide evenly between three food storage containers and place in fridge.

5. Next, make the Greek Salads. Prepare three food storage containers. To each, add 1 head of chopped romaine lettuce, 1 chopped cucumber, 1 tomato cut in wedges, and 5 kalamata olives. Cover food containers and place in refrigerator. Serve with 2 Tbsp. Greek Dressing.

6. Now, make the Greek Dressing. Place 1/2 cup extra-virgin olive oil, 1/4 cup red wine vinegar, 1 Tbsp. balsamic vinegar, 1/4 cup fresh lemon juice, 2 tsp. dried oregano, 1 clove garlic (chopped), 1 tsp. Dijon mustard, 1/2 tsp. Himalayan salt, and 2 Tbsp. chopped fresh parsley in a blender or food processor (in 2 or more batches, if necessary); cover with lid and blend until smooth. Place in a jar or airtight container. If dressing solidifies when cold, hold at room temperature for 30 minutes before use. Stir before serving. Serve with Greek Salad and Microgreen Salad (if desired).

7. Your next task will be to make the Microgreen Salads. Prepare two large Mason jars or other food storage containers. To each, add 3 cups baby salad greens, 1/4 carrot, 1/2 cucumber, 1/2 red bell pepper, 1/4 cup sprouts, 1/2 medium tomato, 1/4 cup jicama, 1 Tbsp. cilantro, and 1 Tbsp. roasted pumpkin seeds. Cover and place in refrigerator. Serve with ½ avocado and top with 1 Tbsp. olive oil and 1 Tbsp. red wine vinegar (or 2 Tbsp. Greek Dressing).

8. Our photographer made her miso soup just before eating it, but you can prepare a large batch for the week all at once. Bring 9½ cups of water to a boil, then turn off the heat. In a small bowl, mix 5 Tbsp. of miso paste with ½ cup of the hot water until blended. Add the miso and water mixture to the pot along with 10 Tbsp. dried wakame seaweed and five chopped green onions. Let cool. Stir well, then divide evenly between five food storage containers. Place in refrigerator.

9. Fruit will stay freshest if chopped just before serving, but if you choose to prep your breakfasts now, chop 3 cups strawberries, 2 kiwifruits, 1 small cantaloupe, and 1 small honeydew melon (or other fruits). Place fruit in a large bowl, add 2 cups grapes, and stir to combine. Divide evenly between five food storage containers. Place in refrigerator.

Grocery List

Produce
3 cups strawberries
2 kiwifruits
1 small cantaloupe
1 small honeydew melon
2 cups grapes
½ cup fresh lemon juice (or 2 lemons)
2 heads romaine lettuce
6 cups baby salad greens
2 medium sweet potatoes
3 medium red bell peppers
4 medium carrots
1 large head of broccoli (or 2 small heads)
3 medium zucchinis
3 medium cucumbers
3 medium tomatoes
1 bunch fresh cilantro
1 bunch fresh parsley
5 stalks green onions
½ cup sprouts
1 small jicama (or 1/2 cup chopped jicama)
1 medium avocado
1-inch fresh ginger
1 head garlic (or 10 cloves)
10 kalamata olives

Protein
10 oz. tempeh

Dry Goods and Pantry
½ cup raw green pumpkin seeds (pepitas)
2 cups vegetable broth
apple cider vinegar
red wine vinegar
balsamic vinegar
Bragg Liquid Aminos
extra virgin olive oil
olive oil
sesame oil
pure maple syrup
miso paste
Dijon mustard
dried oregano
dried wakame seaweed
Himalayan salt

Are you ready for a Reset? Get your Ultimate Reset kit here, and save up to $81!

Photos by Rebecca Gutierrez