Challenge yourself to a disciplined 21-day program of clean eating and healthy nutrition. Create real, long-term change by taking back control of your diet and your life.

Your 21-day guide to cleaner eating and healthier living

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Read this brief guide for essential knowledge about the program, including how it works, what to expect, and how to optimize your results. In just 21 days, you can break unhealthy habits and take back control of your diet and your life!

Program Overview

This list contains all of the ingredients you’ll need to prepare the recipes during the first week of your Reset. Print it out and take it with you when you go food shopping.

Shopping List: Phase 1

This list contains all of the ingredients you’ll need to prepare the recipes during the second week of your Reset. Print it out and take it with you when you go food shopping.

Shopping List: Phase 2

¡Renueva tu nutrición con platillos de todo el mundo! Adentro encontrarás recetas saludables y nutritivas inspiradas en la cocina latinoamericana, mediterránea y de la India que dan a tu experiencia de Ultimate Reset una deliciosa variedad. Además, se preparan fácilmente con productos básicos de la despensa y están repletas de sabor.

Los sabores del mundo

The recipes in Ultimate Reset are designed to be simple, delicious, and fun to prepare. More important, they’ll fuel your body with the nutrients it needs to optimize your results. Enjoy!

Ultimate Reset Recipes

Asian stir-fry and ½ serving braised greens. Kale or collards work well for the braised greens, but we like chard for its flavor and texture (and vitamin K content). The Asian vegetable stir-fry also packs a nutritional punch—especially when prepared with Braggs Liquid Aminos. Round out the meal with brown rice if you feel like you need some extra calories to keep your stomach from growling.

Day 20 Dinner: Vegan Stir Fry

We know what you’re thinking—fruit again? Just remember that fruit is a key part of your Ultimate Reset journey. Its high water content helps keep you hydrated, and it’s full of vitamins, minerals, fiber, and phytonutrients. In short, it’s the perfect way to kick start your day.

Day 19 Breakfast: Fruit Plate

You may not be familiar with fennel, but you’ll be a fan after you try this roasted fennel bulb, which is paired with zesty lemon-flavored asparagus and broccoli. Note: Men can add 1 small green apple to dinner.

Day 18 Dinner: Roasted Fennel Bulb and Lemony Asparagus and Broccoli

Enjoy the vibrant flavors of these curried cauliflower and lemon-pepper kale dishes. They’re proof that eating healthfully can be incredibly delicious. Note: Men may add ¼ sliced medium avocado.

Day 16 Dinner: Curried Cauliflower and Lemon-Pepper Kale

Microgreen salad, ⅓ cup toasted pumpkin seeds, and dressing of choice from recipe guide. Toasted pumpkin seeds always make a tasty microgreen salad topper. Toss with your choice of dressing from our recipe guide. Note: Men may add an additional 1 Tbsp. toasted pumpkin seeds to salad.

Day 16 Lunch: Microgreen Salad

Satisfy your appetite and your sweet tooth with a baked sweet potato, which is high in beta-carotene (eat the skin for added fiber and nutrients). The side is garlic veggies (although you can sauté them with a shallot instead—your choice). If you’re still hungry, boil up some quinoa, which is high in protein and fiber.

Day 15 Dinner: Baked Sweet Potato and Garlic Veggies

Kick off week three with a meal of juicy, hydrating fruit. Focus on seasonal fruits and buy local for the best flavor and freshness (for example: 1-½ cups sliced green apple, ¾ cup sliced pear, 1 cup mixed berries, ¾ cup peach slices, ½ cup diced honeydew melon). Note: Men may have an additional ½ cup berries and an additional ½ cup melon.

Day 15 Breakfast: Fruit Plate

Hearty vegetable-miso soup, 1 cup prepared quinoa, and 1 cup steamed Swiss chard with lemon juice and 1 tsp. extra-virgin olive oil. Savor the flavor of this hearty vegetable-miso soup, which is paired with steamed Swiss chard—a plant that’s packed with iron, potassium, calcium, and vitamin C. Note: Men may have an extra ½ cup prepared quinoa.

Day 11 Dinner: Miso Soup, Greens and Quinoa

Sweet potato and roasted red pepper bisque, Greek salad (without chicken and pine nuts), and Greek dressing. Last night’s sweet potato and roasted red pepper bisque will taste even better today—especially when paired with a Greek topped with zesty Kalamata olives and pine nuts. Note: Men may add ½ sliced medium avocado.

Day 10 Lunch: Veggie Bisque and Greek Salad

Sweet potato and roasted red pepper bisque and roasted asparagus with slivered almonds. Your sweet tooth will thank you when this beta-carotene filled sweet potato and roasted red pepper bisque—paired beautifully with roasted asparagus—crosses your lips.

Day 9 Dinner: Veggie Bisque

½ serving pinto beans and rice, microgreen salad, ⅓ cup toasted pumpkin seeds, and dressing of choice from recipe guide. Pile veggies—we recommend jicama, tomatoes, and carrots—on top of this green salad for added nutrition and texture. Hopefully you made enough beans and rice last night for today, because you’ll be enjoying them again in this deliciously well-rounded meal. Note: Men may have 1 full serving of Pinto Beans and Rice.

Day 9 Lunch: Beans and Rice with Salad

Quinoa salad, microgreen salad, ⅓ cup toasted pumpkin seed, and 1 serving dressing of choice from recipe guide. Toasted pumpkin seeds add a satisfying crunch—and a healthy dose of zinc—to this flavorful pairing of quinoa salad and microgreen salad that will leave you feeling refreshed and ready to take on the afternoon.

Day 6 Lunch: Salad Two Ways

Baked Tempeh, ⅛ sliced medium avocado, and ½ cup steamed spinach or kale. This power breakfast is filled with healthy fats, protein, fiber, and essential nutrients thanks to a medley of avocado, marinated baked tempeh, steamed kale, and crunchy whole grain toast. Note: Men may have an additional ¼ avocado.

Day 6 Breakfast: Baked Tempeh and Veggies

Quinoa salad, ½ cup hummus, and raw vegetable plate (consisting of approx. 10 baby carrots, 8–10 cherry tomatoes, 10 slices red bell pepper, and 5 string beans). Quinoa salad, raw veggies, and creamy hummus combine to create a deliciously light midday meal that’s high in fiber and packed with protein.

Day 5 Lunch: Salad and Veggie Plate with Hummus

Farina with walnuts, apple, and maple syrup. Velvety brown rice cereal lightly sweetened with maple syrup and topped with crunchy walnuts, which are high in omega-3 fats, makes for a scrumptious, satisfying breakfast. Note: Men may increase walnuts to 4 Tbsp.

Day 5 Breakfast: Brown Rice Cereal

Use whatever fruit is seasonal and fresh in your area (for example: 1 cup mixed berries, 1 kiwifruit, ½ cup sliced peaches, ½ cup cubed honeydew melon) and ¾ cup plain organic yogurt sweetened with ½ tsp. pure maple syrup or a pinch of stevia. Colorful and refreshing, this fruit plate boasts an entire day’s worth of vitamin C and plenty of antioxidants. Pair it with plain yogurt for a dose of calcium, and enjoy with whole grain toast for some healthy carbs (we recommend sprouted whole grain bread for the extra vitamins and minerals). Note: Men may add 2–3 Tbsp. slivered almonds to the yogurt OR increase yogurt to 1-¼ cups. Vegan Breakfast Option: Fresh fruit plate with whatever is seasonal and fresh in your area (for example: 1 cup mixed berries, 1 kiwifruit, ½ cup sliced peaches, ½ cup cubed honeydew melon) and ½ cup shredded young coconut meat. Note: Men may increase shredded young coconut meat by ⅓ cup.

Day 4 Breakfast: Fruit Plate with Yogurt

Lentil-Lime salad, microgreen salad, 2 Tbsp. toasted pumpkin Seeds, and 1 serving dressing of choice from recipe guide. Loaded with fiber and zesty flavor, lentil-lime salad compliments the veggie-packed microgreen salad perfectly. Top off your salad with mineral-packed toasted pumpkin seeds, and be sure to make enough to have leftovers for lunch tomorrow.

Day 3 Lunch: Salad Two Ways

1 slice whole-grain toast; 2 scrambled eggs, prepared with 1 tsp. extra-virgin olive oil; and 1-½ cups steamed kale or spinach. Whole grain toast, scrambled eggs, and steamed spinach make this breakfast a nutrient-packed power meal. Sprinkle on some pine nuts and your favorite herbs for an added flavor burst. Note: Men may add 1 cup mixed berries. Vegan Breakfast Option: Fruit Salad. Note: Men may have an additional 1 cup cubed papaya.

Day 3 Breakfast: Eggs, Greens and Toast

Greek salad (with chicken and pine Nuts) and 1 serving Greek dressing. Marinated chicken breast punches up the protein in this twist on a classic Greek salad, which includes pine nuts, Kalamata olives, and homemade Greek dressing for some extra zing.

Day 2 Lunch: Greek Salad

Miso soup, microgreen Salad, 1/3 cup toasted pumpkin Seeds, and 1 serving dressing of choice from recipe guide. Who says salad has to be boring? Jicama, sprouts, and pumpkin seeds help make this microgreen salad a true power lunch. Note: Men may increase Toasted Pumpkin Seeds in salad by 2 Tbsp.

Day 1 Lunch: Soup and Salad

Food cravings, coffee headaches, frequent bathroom stops—the first day can be full of challenges as you break old habits and adopt healthier ones. But if you stay focused, it can also be full of triumphs.

Day 1: Diary

Now is when you’re likely starting to notice significant results. You might have lost a few pounds. Your clothes might feel a tiny bit looser. And healthy eating is becoming increasingly easier. Keep it up! The results only get better from here.

Day 6: Diary

Two weeks down and one to go! Having completed the Release Phase, you’re likely feeling lighter, more energetic, and happier than you’ve felt since beginning the program. You’re doing great. Keep it up!

Day 14: Diary

Just one week to go! Today begins phase three, Restore. You’re likely starting to notice that each day becomes a little easier, that you’re looking leaner, and that you’re feeling healthier, more energetic, and focused than you have in a while. Enjoy it!

Day 15: Diary

Life is full of nutritional challenges—like skipping the donuts in the break room in favor of a fruit plate—but overcoming them builds confidence and fuels success. Stay focused—you’re in the home stretch of your Ultimate Reset!

Day 17: Diary

Get ready for the journey ahead with a heart-opening sequence provided in this 30-minute class with Yoga Expert Bee. It will prepare you both physically and mentally.

Ultimate Reset Week 1: Yoga to Reclaim with Bee

Learn more about the Ultimate Reset program.

Program & Nutrition Guide

This list contains all of the ingredients you’ll need to prepare the recipes during the third week of your Reset. Print it out and take it with you when you go food shopping.

Shopping List: Phase 3

To learn more, go to UltimateReset.com or reach out to your Team Beachbody Coach.

UltimateReset.com

½ serving carrot-seaweed Medley, microgreen salad, 2 Tbsp. toasted pumpkin seeds, and dressing of choice from recipe guide. The carrot-seaweed medley is a deliciously light addition to the now familiar microgreen salad. The medley might be all veggie, but it offers a complete protein (thanks to the edamame) and plenty of additional amino acids (thanks to Braggs Liquid Aminos in the dressing). Note: Men may have 1 full serving of carrot-seaweed medley.

Day 21 Lunch: Veggie Medley and Salad

Eat a colorful variety your favorite seasonal local fruits for your first meal of the day (for example: 1-½ cups sliced green apple, ¾ cup sliced pear, 1 cup mixed berries, ¾ cup peach slices, ½ cup diced honeydew melon). Note: Men may have an additional ½ cup berries and an additional ½ cup melon.

Day 21 Breakfast: Fruit Plate

Fill your plate with a colorful variety your favorite local seasonal fruits for your first meal of the day (for example: 1½ cups sliced green apple, ¾ cup sliced pear, 1 cup mixed berries, ¾ cup peach slices, and ½ cup diced honeydew melon). Note: Men may have an additional ½ cup berries and an additional ½ cup melon.

Day 18 Breakfast: Fruit Plate

Butternut, acorn, delicata, spaghetti—choose whatever squash you like best for this light, nutrient-packed meal that also includes crisp green beans with lemon.

Day 17 Dinner: Roasted Delicata Squash and Green Beans with Lemon

Moroccan carrot salad over 3 cups salad greens and 1 serving dressing of choice from recipe guide. Packed with flavor (and beta-carotene), this savory Moroccan carrot salad will liven up your usual microgreens. Choose whatever dressing you like, but the vinaigrette will complement the salad’s robust flavors nicely. Note: Men may add ¼ sliced medium avocado to salad.

Day 17 Lunch: Moroccan Carrot Salad

Day 17 Breakfast: Fruit Plate

Edamame and roasted corn succotash delivers complete plant protein while seasoned steamed kale provides vitamin C plus some bone building calcium in this last meal of the Release phase.

Day 14 Dinner: Edamame and Roasted Corn Succotash with Lemon-Pepper Kale

1 serving kabocha squash with garlic-tahini filling and 1 cup steamed broccoli or your favorite vegetable. Sweet roasted kabocha squash dressed with savory garlic tahini sauce coupled with your choice of steamed veggies will nourish your body and satisfy your palate. Note: Men may toss the steamed vegetables with 2 tsp. of extra-virgin olive oil.

Day 13 Dinner: Roasted Kabocha Squash

Mediterranean roasted beets over a microgreen salad, 1/3 cup toasted pumpkin seeds, and choice of dressing from recipe guide. Toss the extra Mediterranean roasted beets you prepared last night onto some baby greens for a delicious new spin on the now familiar microgreen salad. Note: Men may have an additional 2 Tbsp. toasted pumpkin seeds or ¼ sliced medium avocado.

Day 13 Lunch: Roasted Beets over Salad

Quinoa-lentil Pilaf, cucumber and tomato salad, and ¼ sliced medium avocado. You’ll be glad you made enough quinoa lentil pilaf last night for today’s lunch. Combined with tomato salad made with fresh herbs and red onion, it’s the perfect power lunch. Note: Men may have ½ sliced medium avocado.

Day 11 Lunch: Pilaf and Salad

Quinoa-lentil pilaf and 1-½ cups steamed broccoli with lemon juice and 1 tsp. extra-virgin olive oil. Sautéed veggies and spices, like cumin and turmeric, add flavor to this fiber-filled and protein-packed quinoa-lentil pilaf that is sure to keep you satisfied (tip: save time tomorrow by making enough for lunch). Steamed broccoli, which is an excellent source of vitamin C and phytonutrients, rounds out this balanced dinner. Note: Men may add 2 tsp. olive oil to broccoli.

Day 10 Dinner: Pilaf and Broccoli

Seasoned mashed chickpeas and 1 serving nori gomasio. Today’s menu starts with mashed chickpeas (aka garbanzo beans) paired with avocado and miso soup. Light, cleansing, and high in fiber and protein, this meal might just be the perfect breakfast.

Day 9 Breakfast: Chickpea Mash

Pinto beans and rice, 1 cup steamed zucchini, and 1 cup string beans with lemon juice and 2 tsp. extra-virgin olive oil. Cumin and coriander spice up a classic bowl of beans and rice (tip: save time tomorrow by making enough for your lunch). Steamed zucchini and string beans drizzled with zesty lemon juice round out this light yet filling meal. Note: Men may double the amount of vegetables and use an additional 1 tsp. extra-virgin olive oil.

Day 8 Dinner: The Ultimate Beans and Rice

Microgreen salad, ¼ cup toasted pumpkin seeds, ¼ sliced medium avocado, 1 serving dressing of choice from recipe guide. Sliced avocado and toasted pumpkin seeds supply healthy fats in this nourishing, fiber-packed microgreen salad. Toss with your choice of dressing from our recipe guide. Note: Men may have an additional ¼ sliced medium avocado OR an additional 2 Tbsp. Toasted Pumpkin Seeds.

Day 8 Lunch: Microgreen Salad

Fresh fruit plate with whatever is seasonal and fresh in your area (for example: 1 kiwifruit, 1 cup mixed berries, 1 cup peach slices, 1 cup diced honeydew melon). Fill your plate with a colorful variety your favorite local seasonal fruits for your first meal of the day (for example: 1-½ cups sliced green apple, ¾ cup sliced pear, 1 cup mixed berries, ¾ cup peach slices, and ½ cup diced honeydew melon).

Day 8 Breakfast: Fruit Plate

Roasted root medley, and ½ serving zucchini-cashew soup. Zucchini-cashew soup is the perfect complement to a hearty plate of roasted root vegetables. Throw in a green salad, and you have a well-balanced, fiber and nutrient-packed evening meal. Note: Men may have 1 full serving of Zucchini-Cashew Soup.

Day 6 Dinner: Root Medley and Soup

Stir-Fried Veggies, Cucumber and Tomato Salad, ¾ cup prepared Quinoa, and 1 serving nori gomasio. This Asian-inspired meal is a veggie lover’s delight. Stir-fried veggies over quinoa and Japanese cucumber salad deliver a unique flavor and plenty of nutrients in this healthy, palate-pleasing dinner. Note: Men may have an additional ¼ cup prepared quinoa.

Day 4 Dinner: Veggie Stir Fry and Salad

Nori rolls with tempeh and veggies and Lentil-Lime Salad. Yesterday’s recipes were so good we brought them back! Tangy lentil-lime salad, a protein-packed nori roll, and microgreen salad make for a perfectly balanced lunch.

Day 4 Lunch: Veggie Sushi Rolls and Salad

1 cup cooked oatmeal with 1 cup fresh blueberries and ½ cup organic plain yogurt sweetened with 1 tsp. pure maple syrup or a pinch of stevia. Packed with fiber, antioxidants, and calcium, this hearty bowl of steel-cut oats layered with blueberries and plain yogurt will help kick start your morning. Add maple syrup or stevia for a touch of natural sweetness. Note: Men may add another ½ cup plain yogurt OR 1 hard-boiled egg OR 2 Tbsp. chopped walnuts mixed into the oatmeal.

Day 2 Breakfast: Oatmeal and Yogurt

1 slice whole-grain toast; 2 scrambled eggs, prepared with 1 tsp. extra-virgin olive oil; and 1-1/2 cups steamed kale or spinach. This protein-packed, nutrient-rich combination of eggs, kale, spinach, and whole grain toast provides an ideal start to your Ultimate Reset. Note: Men may add a second slice of toast and increase steamed kale to 2 cups.

Day 1 Breakfast: Eggs, Greens and Toast

Give yourself a pat on the back. You’ve completed your first week, and are ready to transition from phase one (“Reclaim”) to phase two (“Release”). In this phase you’ll continue refine your diet and focus even more intently on cleansing your body.

Day 7: Diary

The Detox is likely starting to do its job, which means more trips to the bathroom each day. Don’t worry—that’s a common experience during the release process, so let it happen. And remember, this journey will get a little easier every day.

Day 9: Diary

Congratulations for making it past the halfway mark of your Ultimate Reset! Don’t stress if you’re feeling tired or if your energy levels swing up and down—this journey isn’t easy, but it’s full of rewards, including weight loss.

Day 11: Diary

Now past the halfway point, you’re likely starting to feel cravings and hunger pangs subside. You might still be experiencing swings in energy, but all in all, things are positive—you’re losing weight and feeling better than you have in a while. Keep it up!

Day 12: Diary

With just a few days to go, you’re likely feeling more clean and lighter—inside and out. If you’re still plagued by hunger, ask yourself “Am I truly hungry or am I tired or just thirsty?” If it’s hunger, take advantage of the optional afternoon snack to tide you over to dinner.

Day 18: Diary

There’s no getting around it—Ultimate Reset is tough. And you’re tired of salad. But you’re almost there, and you’ve made some incredible progress. Take a moment to appreciate how great you feel and look, and use that feeling to stay motivated as you complete the final days of the program.

Day 19: Diary

Just one day to go! Victory is in sight. You might have noticed that your energy levels have evened out, hunger pangs have subsided, and that you’re actually going to miss being on the program. That’s a good thing—it means that you’re more likely to maintain your healthy habits after the program ends.

Day 20: Diary

Mins/Day

Get lean and toned with a mix of ballet barre, Pilates, and cardio.

Create a lean, toned physique through a fun fusion of ballet barre, Pilates, and cardio interval training. Feel the burn as you sweat, stretch, and strengthen to energize your entire body.

Weeks

Workouts

Intermediate

Barre Blend

Commit to 100 workouts & build strength while you melt away fat.

Torch calories with high-intensity cardio and resistance training, while a live DJ turns up the energy as you burn off pounds. Your goal: complete 100 workouts and unlock the best version of you.

Morning Meltdown 100

Workouts that meet you where you are, keep you coming back, and empower you to reach your goals. Get BODi now to start your first block.

BODi Membership Required

Lose weight happily and keep it off for good!

The way to eat a lot of food and still lose weight! Learn Ilana’s flexible approach to weight loss where you can reach your goals without counting calories or giving up wine, carbs or treats!

Lessons

2B Mindset

Release stress with this 40-minute gentle flow class with Yoga Expert Bee. Using twists and self-massage techniques, you'll open up the body to help get rid of tension and any heaviness and stagnation.

Ultimate Reset Week 2: Yoga to Release with Bee

This 30-minute class with Yoga Expert Bee, helps restore your energy and create a sense of balance from the inside out.  A mixture of yin/restorative poses relaxes the entire body. 

Ultimate Reset Week 3: Yoga to Restore with Bee

Resetting your health isn’t only about optimizing your internal mechanisms. To achieve your fullest possible transformation, you also need to optimize the way you live. The tips and advice in this guide will help you do just that.

Self-Care

Esta guía lo guía a través de su programa Ultimate Reset de 21 días.

Guía del Programa Y de Nutrición

Many ingredients in the Ultimate Reset recipes might be unfamiliar to you. Don’t panic! Most are available at your local health food store or favorite supermarket. Here’s a rundown of the key foods, spices, and condiments you’ll be enjoying, and how they can benefit your body.

Ingredients List

Reset with dishes from around the world! Inside, you’ll find wholesome and nourishing Latin American, Mediterranean, and Indian-inspired recipes to give your Ultimate Reset experience some delicious variety, all while using budget-friendly pantry staples that are easy to make and full of mouthwatering flavor.

A Taste of the World

If you’re feeling like your body needs a bit more fuel—or that you absolutely can’t make it from lunch to dinner without a bite to eat—grab a snack. The suggestions on this list will help ease your hunger pangs without derailing your Reset.

Snack Ideas

It’s the last meal of your Ultimate Reset, so savor every bite. Velvety avocado-cucumber soup and savory roasted vegetables combine to create a dish that’s as delicious as it is packed with fiber, vitamins, minerals, and other key nutrients.

Day 21 Dinner: Avocado-Cucumber Soup and Roasted Veggies

You’re going outside the microgreens box today, and it feels good! Cilantro, Himalayan salt, maple syrup, lime juice, and olive oil compliment the full flavors of the avocado and jicama. This simple lunch not only satisfies and hydrates, but also tastes super yummy. Enjoy!

Day 20 Lunch: Jicama-Avocado Salad

Day 20 Breakfast: Fruit Plate

Mediterranean roasted beets, ½ serving baked tempeh, and ½ serving coconut collard greens. Today’s dinner is sure to satisfy with nutrient-dense Mediterranean roasted beets, protein-packed tempeh, and coconut collard greens that are so indulgent you’ll think you’re cheating. Note: Men may have 1 full serving of coconut collard greens.

Day 19 Dinner: Veggies, Greens and Tempeh

Hearty vegetable-miso soup, microgreen salad, 2 Tbsp. toasted pumpkin seeds, and dressing of choice from recipe guide. Try the creamy garlic dressing with Dijon mustard to add some zest to the veggie-filled microgreen salad. The side is a hearty vegetable-miso soup that’s full of phytonutrients and is prepared with sesame oil, which adds a delicious nutty flavor. Note: Men may add another 2 Tbsp. toasted pumpkin seeds to salad.

Day 19 Lunch: Soup and Salad

Spinach salad with 1 serving dressing of choice from recipe guide and baked sweet potato. Baked sweet potato anchors this hearty meal, which includes a nutrient rich spinach salad topped with crunchy jicama and tossed with your favorite dressing from the recipe guide. Note: Men may add ¼ sliced medium avocado to Spinach Salad.

Day 18 Lunch: Vegan Baked Potato and Salad

Day 16 Breakfast: Fruit Plate

Asian cabbage salad, ¼ sliced medium avocado, and miso soup. Cilantro, red onion, ginger juice, and sesame oil bring this Asian cabbage salad to life, and a savory miso soup rounds out the meal. Note: Men may have an additional ¼ sliced medium avocado.

Day 15 Lunch: Soup and Salad

½ serving coconut-kabocha squash soup, microgreen salad, 1 Tbsp. toasted pumpkin seeds, and dressing of choice from recipe guide. Pureed kabocha squash blended with velvety coconut milk is nothing short of mouthwatering for today’s lunch, which also includes a microgreen salad. Choose light canned coconut milk for less saturated fat and calories. Note: Men may have 1 full serving of coconut-kabocha squash soup.

Day 14 Lunch: Soup and Salad

Fruit is back on the menu. If you’ve been eating the same fruits for most of your breakfasts, try switching things up to keep things interesting and to get a broader array of nutrients.

Day 14 Breakfast: Fruit Plate

1 cup steamed spinach, ¼ sliced medium avocado, seasoned mashed chickpeas, and 1 serving nori gomasio. Break your overnight fast with a satisfying and nutrient-loaded meal of mashed chickpeas, creamy avocado, and steamed spinach seasoned with gomasio. Yum!

Day 13 Breakfast: Chickpea Mash

Mediterranean roasted beets, coconut collard greens, and ¼ cup toasted millet. Today’s dinner is sure to satisfy with nutrient-dense Mediterranean roasted beets (make extra for tomorrow’s lunch) and coconut collard greens that are so indulgent you’ll think you’re cheating. Note: Men may have an additional ½ cup toasted millet.

Day 12 Dinner: Veggies, Greens and Grains

Hearty vegetable-miso soup, microgreen salad, 1/3 cup toasted pumpkin seeds, and 1 serving dressing of choice from recipe guide. Try the creamy garlic dressing with Dijon mustard to add some zest to the veggie-filled microgreen salad. The side is a hearty, nutrient-packed vegetable-miso soup that’s prepared with sesame oil, which adds a delicious nutty flavor. Note: Men may add ½ small sliced medium avocado to the salad.

Day 12 Lunch: Soup and Salad

More fruit! Think of fruit as nature’s candy—candy that’s best when it’s seasonal, local, fresh, and enjoyed in a variety of colors and flavors.

Day 12 Breakfast: Fruit Plate

Fill your plate with a colorful variety your favorite local seasonal fruits for your first meal of the day (for example: 1½ cups sliced green apple, ¾ cup sliced pear, 1 cup mixed berries, ¾ cup peach slices, and ½ cup diced honeydew melon).

Day 11 Breakfast: Fruit Plate

Day 10 Breakfast: Fruit Plate

Baked tempeh, ½ cup steamed broccoli, and ½ cup prepared brown rice. This simple and satisfying vegan version of the classic “meat and potatoes” dinner includes marinated baked tempeh, colorful steamed veggies, and nutty brown rice. Note: Men may have an additional ½ serving of Brown Rice.

Day 7 Dinner: Vegan “Meat and Potatoes”

Zucchini-Cashew Soup, Microgreen Salad, ⅓ cup Toasted Pumpkin Seeds, and 1 serving dressing from recipe guide. Light yet surprisingly filling, this soup and salad combo will not only please your palate, but also deliver a bevy of essential nutrients.

Day 7 Lunch: Soup and Salad

Oatmeal with apples and flax seeds and ½ cup plain organic yogurt sweetened with 1 tsp. pure maple syrup. Walnuts and flax seeds add a dose of omega-3 fatty acids to fiber-packed oatmeal topped with crispy green apple chunks. Add some plain yogurt for a boost of calcium and protein. Note: Men may have an additional ½ cup yogurt OR an additional ½ cup oatmeal OR 2 additional Tbsp. flax seeds. Vegan Breakfast Option: Fresh fruit plate with whatever is seasonal and fresh in your area (for example: 1 cup mixed berries, 1 kiwi fruit, ½ cup sliced peaches, ½ cup cubed honeydew melon) and ½ cup shredded young coconut meat. Note: Men may increase shredded young coconut meat by ⅓ cup.

Day 7 Breakfast: Oatmeal and Yogurt

Miso soup, stir-fried Veggies, ½ cup prepared brown rice, and 1 serving nori gomasio. Miso soup and stir-fried veggies over brown rice deliver a savory dinner filled with essential nutrients that will benefit your body from head to toe. Note: Men may have an additional ½ cup prepared Brown Rice.

Day 5 Dinner: Veggie Stir Fry and Miso Soup

Nori rolls with tempeh and veggies, Japanese cucumber salad, and miso soup. Creamy avocado and savory tempeh not only make this DIY nori roll mouthwateringly delicious, but also satisfy hunger with protein and healthy fats. Savory miso soup and crisp Japanese cucumber salad round out the meal. Note: Men may add another ¼ sliced medium avocado to salad OR add ½ cup prepared Brown Rice.

Day 3 Dinner: Veggie Sushi Rolls and Miso Soup

There's no meat in this Southwestern veggie taco, but black beans and brown rice combine to create a complete protein. Topped with guacamole, salsa, and corn—and enjoyed with a kale salad—it's an almost perfectly balanced meal. Note: Men may have an additional ¼ medium avocado.

Day 2 Dinner: Southwestern Veggie Taco

Baked salmon, 1-1/2 cups steamed asparagus with lemon, 1 cup boiled baby potatoes (with skin). Baked salmon, steamed asparagus, and boiled baby potatoes create a perfectly balanced meal. Just wait until you taste the marinade—healthy has never tasted so delicious! Vegan Dinner Option Baked tempeh, 1-1/2 cups steamed asparagus with lemon juice and 1 tsp. olive oil, and 1 cup boiled baby potatoes (with skin). Note: Men may use 2 tsp. olive oil on asparagus.

Program Materials

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