This is 3-Day Refresh stripped down to be bare-bones simple. You’ll eat the same meals each day, but it’s only three days (not too bad, right?). 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 that you like. Or, try this
3-Day Refresh meal prep.
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:
ach day you’ll follow this simple schedule of drinks, meals, and snacks:
Upon Waking:
8–10 oz. filtered water with lemon
Breakfast (within 1 hour of waking up):
Shakeology smoothie blended with 1¼ cup water, 1 cup ice, ⅔ cup frozen cherries (or blueberries, or blackberries), ½ tsp. pure almond (or vanilla) extract and a of dash nutmeg (optional; free)
Optional Morning Tea (at least 1 hour after breakfast):
1 cup unsweetened herbal or green tea
Fiber Sweep (at least 1 hour after morning tea):
Lemon Drop (1 packet Fiber Sweep blended with 1 cup iced water, lemon juice to taste, and a dash of cinnamon)
Lunch (at least 1 hour after Fiber Sweep):
Cauliflower Rice Tabbouleh and a
Vanilla Fresh Mojito (1 packet Vanilla Fresh blended with 1 cup water, 2 Tbsp. lime juice, and 3–4 mint leaves)
Afternoon Snack (at least 1 hour after lunch):
½ red bell pepper and 1 stalk celery (or other options from the vegetables list), with 2 Tbsp. hummus
Optional Afternoon Tea (at least 1 hour after snack):
1 cup unsweetened, caffeine-free herbal tea (stevia sweetener is allowed)
Dinner (at least 1 hour after tea):
Moroccan Carrot Salad, 1 cup vegetable broth with parsley or cilantro (optional), and 1 packet Vanilla Fresh blended with 1¼ cup filtered water
Evening Tea (at least 1 hour after dinner):
1 cup unsweetened, caffeine-free herbal tea (stevia sweetener is allowed)
This is what one day of 3-Day Refresh drinks and meals will look like from morning to night:
Follow these instructions to make your meals quickly:
1. Each day you’ll make your Shakeology, Vanilla Fresh, Fiber Sweep, and optional teas just before drinking.
2. Prepare your snacks. Slice 1½ red bell peppers and 3 stalks celery into sticks for dipping. Divide evenly between three food storage containers. Top each with 2 Tbsp. hummus. Seal lids and place in refrigerator.
3. 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 ½ chopped tomato, ½ cup chopped cucumber, ¼ cup chopped onion, ½–¾ cup chopped parsley, 2 Tbsp. lemon juice, 3 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.
4. Now make the Moroccan Carrot Salad. Grate 6 carrots over a large bowl. Add 1½ tsp. olive oil, 2 Tbsp. lemon juice, 6 Tbsp. chopped parsley (or cilantro), 1½ cloves finely chopped garlic, ¼ tsp. cumin, ¼ tsp. paprika, ¼ tsp. cinnamon, ¼ tsp. cayenne pepper (optional), and ¼ tsp. Himalayan salt. Stir to combine. 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.
5. 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.
6. You’re done! Wasn’t that easy?
GROCERY LIST
Produce
4 lemons
2 cups frozen cherries (or blueberries, or blackberries)
3 limes
1 bunch fresh mint
2 small red bell peppers
3 medium stalks celery
1 cup cauliflower florets
1 small tomato (or ½ medium)
1 Persian cucumber or small cucumber
1 small onion
1 bunch parsley
1 bunch cilantro (optional)
6 medium carrots (or 1 bag shredded carrots)
2 cloves garlic
Miscellaneous3-Day Refreshhummus
3 cups organic vegetable broth
herbal tea (optional)
green tea (optional)
Pantry
pure almond or vanilla extract (optional)
extra virgin olive oil
Himalayan salt
nutmeg
cinnamon
chili flakes (optional)
stevia (optional)
cumin
paprika
cayenne pepper
