3 Day Refresh-Meal Prep

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.

Related: No-Cook Meal Prep for the 1,200–1,500 Calorie Level

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

Miscellaneous
3-Day Refresh
hummus
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

Cauliflower Stuffing

Cauliflower takes the place of bread in the low-carb stuffing of your dreams.

TOTAL TIME: 0:30

PREP: 0:30

LEVEL: EASY

SERVES: 6

INGREDIENTS

• 4 tbsp. butter
• 1 onion, chopped
• 2 large carrots, peeled and chopped
• 2 celery stalks, chopped or thinly sliced
• 1 small head cauliflower, chopped
• 1 c. chopped mushrooms
• kosher salt
• Freshly ground black pepper
• 1/4 c. Freshly Chopped Parsley
• 2 tbsp. chopped fresh rosemary
• 1 tbsp. chopped fresh sage or 1 tsp. ground sage
• 1/2 c. vegetable or chicken broth

DIRECTIONS

1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 5 to 10 minutes more.
3. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
4. Serve.

Thanksgiving Recipes with a Healthy TWIST!

SO I know we all have our MUST HAVE dishes for Thanksgiving. But sometimes it's nice to try a healthier option for some recipes. You would be surprised how delicious they could be!!!

Try this as a healthier option for Mashed Potatoes!

Roasted Cauliflower Mash

 

Prep time

5 mins

Cook time

45 mins

Total time

50 mins

 

Author: Beachbody

Recipe type: Side Dishes

Serves: 8 servings, ¼ cup each

Ingredients

• 1 (2-lb.) cauliflower, cut into small florets, discard stem
• 4 tsp. olive oil
• 1 tsp. sea salt
• ¼ tsp. granulated garlic (optional)
• 2 Tbsp. low-sodium organic vegetable broth

Instructions

1. Preheat oven to 400° F.
2. Wash cauliflower and pat dry.
3. Place cauliflower in large baking pan. Drizzle with oil; toss gently to coat.
4. Season with salt and garlic.
5. Bake, stirring halfway through, for 40 to 45 minutes, or until tender.
6. Place in food processor; add vegetable broth. Pulse until smooth.

Nutritional Information (per serving):

Calories: 46

Total Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 319 mg

Carbohydrates: 5 g

Fiber: 2 g

Sugars: 2 g

Protein: 2 g

Containers

1 Green

½ tsp.

Healthy Green Bean Casserole

Recipe type: Lunch/Dinner

Serves: 8 servings, ½ cup each

Ingredients

• 5 Tbsp. whole wheat purpose flour, divided use
• ½ tsp. paprika
• ½ tsp. garlic powder
• 1 medium onion, (½ onion thinly sliced, ½ onion chopped), divided use
• 3 tsp. olive oil, divided use
• 8 oz sliced mushrooms
• ½ tsp. onion powder
• 3 fresh thyme sprigs, leaves removed and chopped, stems discarded
• ½ tsp. sea salt
• ½ tsp. ground black pepper
• ½ cup nonfat milk
• 2 Tbsp. dry sherry wine
• 1 lb. frozen French-cut green beans
• 1 cup nonfat plain yogurt

Instructions

1. Preheat oven to 400° F.
2. Combine 2 Tbsp. flour, paprika, and garlic powder in a medium bowl; mix well.
3. Add sliced onion; mix until well coated. Set aside.
4. Heat 2 tsp. oil in large nonstick skillet over medium-high heat.
5. Add sliced onion mixture; cook, turning once or twice, for 3 to 5 minutes, or until golden brown and crisp. Remove from skillet and place on a paper towel. Set aside. Wipe skillet clean.
6. Heat remaining 1 tsp. oil in skillet over medium-high heat.
7. Add chopped onions; cook, stirring frequently, for 2 to 4 minutes, or until translucent.
8. Add mushrooms; cook, stirring frequently, for 5 to 6 minutes, or until the liquid released from mushrooms is almost completely evaporated.
9. Add remaining 3 Tbsp. flour, onion powder, thyme, salt, and pepper; mix until vegetables are coated.
10. Add milk and sherry; cook, stirring frequently, for 4 to 5 minutes, or until bubbly and slightly thickened.
11. Add green beans; cook, stirring frequently, for 2 to 3 minutes, or until heated through.
12. Add yogurt; mix until combined.
13. Place green bean mixture in casserole dish. Top with onion mixture.
14. Bake for 10 to 15 minutes, or until casserole is bubbly.

Nutritional Information (per serving):

Calories: 91

Total Fat: 2 g

Saturated Fat: 0 g

Cholesterol: 1 mg

Sodium: 199 mg

Carbohydrates: 14 g

Fiber: 3 g

Sugars: 6 g

Protein: 5 g

Containers

½ Green

½ Yellow

½ tsp.

And probably my VERY FAVORITE....

Blistered Brussels Sprouts

Total Time: 56 min.

Prep Time: 10 min.

Cooking Time: 46 min.

Yield: 4 servings

Ingredients:

1 cup balsamic vinegar

2 cloves garlic, coarsely chopped

1 lb. Brussels sprouts, ends trimmed, cut in half lengthwise

¼ tsp. sea salt (or Himalayan salt)

2 Tbsp. water

Preparation:

1. Place vinegar and garlic in small non-reactive saucepan over medium heat. Bring to a boil. Reduce heat to low; gently boil for 25 to 35 minutes, or until vinegar has become thick enough to coat the back of a spoon. (Watch vinegar carefully after 20 minutes of cooking to avoid burning.)

2. Remove from heat; cool. Remove garlic. Set aside.

3. Heat a medium cast iron (or nonstick) skillet over medium-high heat for 4 to 5 minutes.

4. Place Brussels sprouts in skillet, cut side down, in a single layer; cook for 4 minutes, or until browned.

5. Add salt; cook for 1 to 2 minutes.

6. Add water; cook until water has evaporated.

7. Top each serving with 1 Tbsp. balsamic glaze; serve immediately.

Tip: Remaining balsamic glaze can be served over meat, salmon, roasted vegetables, strawberries, kale chips, etc.

Nutritional Information (per serving):

Calories: 79

Total Fat: 0 g

Saturated Fat: 0 g

Cholesterol: 0 mg

Sodium: 179 mg

Carbohydrates: 16 g

Fiber: 4 g

Sugar: 7 g

Protein: 4 g

Containers
2 Green

Check back soon for some other FAVORITE RECIPEs with a Healthy Spin!

Clean Buffalo Chicen

Crock Pot Clean Buffalo Chicken 

INGREDIENTS

............................................................................................................................................

One pound of boneless, skinless chicken breast

3/4 c of greek yogurt

1/4 cup of Franks Red Hot

Garlic Powder

Diced Garlic

Diced Onion

............................................................................................................................................

DIRECTIONS

............................................................................................................................................

Add all ingredients into the crock pot

Cook on low for 3 hours

Stir to ensure that all of the chicken is washed with the seasonings, yogurt and Hot Sauce

Once cooked thoroughly, you will be able to pull the chicken apart into shredded pieces and enjoy!

IDEAS for SERVING:

Top with blue cheese (one blue if you are a Fixer) and have with carrots and celery.

Add to the top of a salad

Put on lettuce wraps for a "taco"

Turkey Chili.....so good!

Turkey Chili

 

Save Print

Prep time

10 mins

Cook time

25 mins

Total time

35 mins

 

Chili is a winter staple for us because it's hearty, nutritious, and, most importantly, warm! It's is a great meal to make ahead and freeze for a quick, high-protein lunch or dinner.

Recipe type: Lunch/Dinner

Cuisine: American

Serves: 6 servings, about 1½ cups each

Ingredients

• 1 tsp. olive oil
• 1 large onion, chopped
• 1 medium red bell pepper, chopped
• 1 medium yellow (or orange) bell pepper, chopped
• 1 lb. raw 93% lean ground turkey
• 1 (28-oz.) can chopped tomatoes
• 2 cans (15-oz. each) kidney beans, rinsed, drained
• 1 tsp. chili powder
• ½ tsp. sea salt
• Crushed red peppers (to taste; optional)
• 12 parsley sprigs, chopped

Instructions

1. Heat oil in a large saucepan over medium-high heat.
2. Add onion and bell peppers; cook, stirring frequently, for 4 to 5 minutes, or until onion is soft.
3. Add turkey; cook for 4 to 5 minutes, or until turkey is browned
4. Add tomatoes, beans, chili powder, salt, and red peppers; cook, stirring frequently, for 10 to 15 minutes.
5. Divide chili into 6 serving bowls and garnish with parsley if desired.

Nutritional Information (per serving):
Calories: 258
Total Fat: 8 g
Saturated Fat: 2 g
Cholesterol: 56 mg
Sodium: 575 mg
Carbohydrates: 26 g
Fiber: 8 g
Sugars: 8 g
Protein: 21 g

P90X/P90X2 Portions
1 Vegetable
1 Protein
1 Tuber/Legume Carb

P90X3 Portions
1 Protein
2 Carb

Body Beast Portions
2 Vegetable
2 Protein
1 Legume

Containers
½ Green
½ Red
1½ Yellow

I topped mine with a little greek yogurt! So good, and I also cook mine in a crock pot. Add all the ingredients and cook on slow for 6 hours. It's perfect when I do this way!

Core De Force-Week 2

Check out my 5 day meal plan for Core De Force. I will be starting my 2nd week of Core De Force this week and I'm so excited. I am loving this program. 

Day 1

Meal 1: Chocolate Vegan Shakeology, blended with ice, water, 1/2 frozen banana and 1 tsp of almond butter  (1 red, 1 purple, 1 tsp)

Meal 2: 1 apple, sliced and sprinkled with cinnamon (1 purple)

Meal 3: 1 slice toasted Ezekiel bread, topped with 1 red container of tuna (mix with minced onion, plain Greek yogurt & red wine vinegar) & tomato & lettuce. Serve with 1 cup baby carrots. (1 yellow, 1 red, 1 green)

Meal 4: 1 red container cottage cheese, 1 purple container of sliced grapes (1 red, 1 purple)

Meal 5: 21 Day Fix Mac & Cheese w/ Chicken & Broccoli, side salad w/ 2 Tbs dressing (1 red, 2 green, 1 yellow, 1 blue, 1 orange)

Day 2

Meal 1: 2 eggs, cooked any style, 1 yellow container steel cut oatmeal, 1 purple container sliced berries (1 red, 1 yellow, 1 purple)

Meal 2: 1 scoop Shakeology, blended with ice & chilled coffee (1 red)

Meal 3: Mixed greens salad, 1 red container sliced chicken, 2 Tbs dressing  and 1 apple sprinkled with cinnamon(1 green, 1 red, 1 orange, 1 purple)

Meal 4: 1 blue container hummus, 1 green container sliced bell pepper (1 blue, 1 green)

Meal 5: Garlic Chicken (crockpot), 1 green container steamed broccoli, 1 yellow container cooked quinoa (1 red, 1 green, 1 yellow)

Day 3

Meal 1: Plain Greek yogurt w/ 1 cup sliced berries (1 red, 1 purple)

Meal 2: 1 yellow container steel cut oatmeal with 1/2 apple, chopped (1 yellow, 1/2 purple)

Meal 3: Stir Fry w/ 1 red container chopped chicken, 1 green container broccoli & peppers, 1 yellow container brown rice, 1 orange container chopped walnuts or almonds, seasoned with rice wine vinegar & herbs (1 red, 1 green, 1 yellow, 1 orange)

Meal 4: 1 scoop Shakeology, blended with ice & water (1 red)

Meal 5: Healthy Chicken Parm w/ Mozza Cheese & Tomato Sauce, mashed cauliflower (steam cauliflower, mash or blend and season to taste!), roasted asparagus (1 red, 1 blue, 1 purple,  2 green). 

Day 4

Meal 1: 1 scoop Shakeology, blended with ice & chilled coffee, and 1/2 apple (1 red, 1/2 purple)

Meal 2: 1 orange, 2 Tbs chopped nuts (1 purple, 1 orange)

Meal 3: 21 Day Fix Tuna Pasta Salad (1 red, 1 yellow, 1 green). Click Here for Recipe

Meal 4: 1 red container cottage cheese, 1 green container chopped cucumber, freshly chopped dill  (1 red, 1 green)

Meal 5: Blackened Chicken w/ Mango Avocado Salsa, Cooked Quinoa, Steamed Broccoli (1 red, 1/2 purple, 1 blue, 1 yellow, 1 green). 

Day 5

Meal 1: 2 eggs, cooked any way, 1 whole wheat waffle, 1/2 cup sliced berries ( 1 red, 1 yellow, 1/2 purple)

Meal 2: 1 scoop Shakeology, blended with ice & water , 1 orange (1 red, 1 purple)

Meal 3: Mixed greens salad, sliced chicken, avocado/shredded cheese, 1/2 purple sliced apple or grapes, 2 Tbs dressing (1 green, 1 red, 1 blue, 1/2 purple, 1 orange)

Meal 4: 1 cup sliced cucumbers, freshly chopped dill & red wine vinegar salad (1 green)

Meal 5: Garlic Sage Pork Chops, mashed sweet potato, steamed green beans (1 red, 1 yellow, 1 green).