{"id":1945,"date":"2025-02-04T10:26:49","date_gmt":"2025-02-04T10:26:49","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/effortless-meal-prep-for-a-3-day-refresh.html"},"modified":"2025-02-04T10:26:49","modified_gmt":"2025-02-04T10:26:49","slug":"effortless-meal-prep-for-a-3-day-refresh","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/effortless-meal-prep-for-a-3-day-refresh.html","title":{"rendered":"Effortless Meal Prep for a 3-Day Refresh"},"content":{"rendered":"

No matter what sent you off course, it\u2019s easy to get back on track with\u00a03-Day Refresh.<\/p>\n

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.<\/p>\n

They can also help you take stock of\u00a0habits that may not be contributing positively to your health.<\/p>\n

Pro tip<\/strong>: Learn the difference between a cleanse and detox here.<\/p>\n

But abruptly changing your diet and daily routine can feel\u00a0like a daunting task, especially if you\u2019re pressed for time or you aren\u2019t used to cooking your own meals.<\/p>\n

That\u2019s 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!<\/p>\n

This is 3-Day Refresh stripped down to be bare-bones simple: You\u2019ll eat the same meals\u00a0each day, but it\u2019s only three days (not too bad, right?).<\/p>\n

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.<\/p>\n

Or try this 3-Day Refresh meal prep.<\/p>\n

Ready to get started?<\/p>\n

Here\u2019s what your meals will look like when you\u2019re done:<\/strong><\/h2>\n<\/p>\n

Each day you\u2019ll follow this simple schedule of drinks, meals, and snacks:<\/strong><\/h3>\n

Morning:<\/strong>8\u201310 oz. filtered water with lemon<\/p>\n

Breakfast (within 1 hour of waking up):<\/strong>Shakeology smoothie\u00a0blended with 1\u00bc cups water, 1 cup ice, \u2154 cup frozen cherries (or blueberries or blackberries), \u00bd tsp. pure almond (or vanilla) extract, and a dash of nutmeg (optional; free)<\/p>\n

Optional Morning Tea (at least 1 hour after breakfast):<\/strong>1 cup unsweetened herbal or green tea<\/p>\n

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

Lunch (at least 1 hour after Fiber Sweep):<\/strong>Cauliflower Rice Tabbouleh and a\u00a0Mojito (1 packet Vanilla Fresh blended with 1 cup water, 2 Tbsp. lime juice, and 3\u20134 mint leaves)<\/p>\n

Afternoon Snack (at least 1 hour after lunch): <\/strong>\u00bd red bell pepper\u00a0and 1 stalk celery (or other options from the vegetables list) with 2 Tbsp.\u00a0hummus<\/p>\n

Optional Afternoon Tea (at least 1 hour after snack):<\/strong>1 cup unsweetened, caffeine-free herbal tea (stevia sweetener is allowed)<\/p>\n

Dinner (at least 1 hour after tea):<\/strong>Moroccan Carrot Salad, 1 cup vegetable broth with parsley or cilantro (optional), and 1 packet Vanilla Fresh blended with 1\u00bc cups filtered water<\/p>\n

Evening Tea (at least 1 hour after dinner):<\/strong>1 cup unsweetened, caffeine-free herbal tea (stevia sweetener is allowed)<\/p>\n

This is what one day of 3-Day Refresh drinks and meals will look like from morning to night:<\/strong><\/h3>\n

\"3-Day<\/p>\n

Instructions:<\/strong><\/h3>\n

1.<\/strong> Each day, you\u2019ll make your Shakeology, Vanilla Fresh, Fiber Sweep, and optional teas just before drinking.<\/p>\n

2.<\/strong> Prepare your snacks. Slice 1\u00bd red bell peppers and 3 stalks celery into\u00a0sticks for dipping. Divide evenly between three food storage containers. Top each with 2 Tbsp. hummus. Seal lids and place in refrigerator.<\/p>\n

3.<\/strong> 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 \u00bd chopped tomato, \u00bd cup chopped cucumber, \u00bc cup chopped onion, \u00bd\u2013\u00be cup chopped parsley, 2 Tbsp. lemon juice,\u00a03 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.<\/p>\n

(This recipe can also be made with cooked cauliflower rice if preferred. Cook\u00a0finely chopped cauliflower in a nonstick pan over medium heat 5 minutes. Allow to cool before mixing with\u00a0other ingredients.)<\/p>\n

\"3-Day<\/p>\n

4.<\/strong> Now make the Moroccan Carrot Salad. Grate 6 carrots over a large bowl. Add 1\u00bd tsp. olive oil, 2 Tbsp. lemon juice, 6 Tbsp. chopped parsley (or cilantro), 1\u00bd\u00a0cloves finely chopped garlic,\u00a0\u00bc tsp. cumin,\u00a0\u00bc tsp. paprika,\u00a0\u00bc tsp. cinnamon,\u00a0\u00bc tsp. cayenne pepper (optional), and \u00bc tsp. Himalayan salt. Stir to combine.<\/p>\n

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.<\/p>\n

\"3-Day<\/p>\n

5<\/strong>. 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.<\/p>\n

6.<\/strong>\u00a0That\u2019s it \u2014 you\u2019re done!<\/p>\n

3-Day Refresh Grocery List<\/h2>\n

Produce<\/strong>4 lemons2 cups frozen cherries (or blueberries or blackberries)3 limes1 bunch fresh mint2 small red bell peppers3 medium stalks celery1 cup cauliflower florets1 small\u00a0tomato (or \u00bd medium)1 Persian cucumber or small cucumber1 small onion1 bunch parsley1 bunch cilantro (optional)6 medium carrots (or 1 bag shredded carrots)2 cloves garlic<\/p>\n

Miscellaneous<\/strong>3-Day Refresh<\/strong>hummus3 cups organic vegetable brothherbal tea (optional)green tea (optional)<\/p>\n

Pantry<\/strong>pure almond or vanilla extract (optional)extra-virgin olive oilHimalayan saltnutmegcinnamonchili flakes (optional)stevia (optional)cuminpaprikacayenne pepper<\/p>\n

\"No-Cook<\/p>\n

Photos by Kirsten Morningstar<\/p>\n

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