Try the 3-Day Refresh with This Easy Meal Prep

I have been asked recently about what the 3-Day Refresh is and how it works. I am sharing a post written by Team Beachbody explaining what the Refresh is and an easy way to meal prep if you decide to do the 3-Day Refresh. The 3-Day Refresh is a great way to get back on track, or as a quick start right before you start a new program. Ask me how you can get yours for free!

Try the 3-Day Refresh with This Easy Meal Prep

July 8, 2016 | BY: Sabrina Tillman and Kirsten Morningstar

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

The 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 more real, 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? We’ve made it easy to jump right in.

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

Day One and Three:

Upon Waking: 8–10 oz. glass 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 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:

Upon Waking: 8–10 oz. glass 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.

Follow these instructions to make your meals quickly:

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! That was fast, wasn’t it? Enjoy your 3-Day Refresh!

Quick Recipes and Food Preparation

Roasted Asparagus and Cauliflower Preparation

·       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 Preparation

·       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 Preparation

·       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
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