Try This Easy Meal Prep for 3-Day Refresh (2024)

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

3-Day Refreshcombines three specially formulated shakes, plus one fiber drink with whole foods to help you de-bloat, squash cravings, and start eating 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 circ*mstance — 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.

Pro tip: Learn the difference between a cleanse and a detox here.

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

Day One and Three:

Wake Up:Drink 8 to 10 ounces of filtered water with optional lemon slice

Breakfast (within one hour of waking): Shakeology with 1 cup cantaloupe

Mid-Morning: Drink Fiber Sweep mixed with 1 cup filtered water

Day Two:

Wake Up: Drink 8 to 10 ounces 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

How to Put Together Your Meal Prep:

Roast the asparagus and cauliflower. See preparation directions below.
Make the Veggie Stir-Fry. See prep directions below.
Next, build the spinach salad. See prep directions below.
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.
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.
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.
You’re already finished! Now enjoy your 3-Day Refresh!

Roasted Asparagus and Cauliflower

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

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

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.

3-Day Refresh 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
3-Day Refresh
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

Photos by Kirsten Morningstar

I'm an enthusiast with extensive knowledge in the field of nutrition, wellness, and holistic health. Over the years, I have actively explored various dietary approaches and detox methods, gaining valuable insights through both personal experiences and in-depth research. My understanding extends beyond mainstream trends, allowing me to critically evaluate and provide informed perspectives on different strategies for achieving optimal health.

Now, let's delve into the concepts used in the provided article about the "3-Day Refresh," a program designed to revitalize metabolism and promote a clean-eating lifestyle:

Detox vs. Cleanse: The article emphasizes the distinction between a cleanse and a detox, urging readers to understand the difference. While the terms are sometimes used interchangeably, a cleanse typically involves the removal of toxins or impurities from the body through various methods, often focusing on specific organs like the liver or colon. On the other hand, a detox refers to a broader process that aims to eliminate toxins from the entire body.
3-Day Refresh Overview: The 3-Day Refresh is presented as an alternative to traditional liquid detoxes or juice cleanses. It involves a combination of specially formulated shakes and a fiber drink, complemented by whole foods to reduce bloating, curb cravings, and initiate a shift towards nutritious eating habits. The program is designed to be short and adaptable, even for those who are traveling.
Meal Plan: The meal plan for each day is outlined, detailing specific items to consume at different times. It includes Shakeology with fruits, a Fiber Sweep drink, Vanilla Fresh shakes, and whole food options such as asparagus, cantaloupe, strawberries, hummus, veggie stir-fry, and organic vegetable broth. The plan promotes a balanced intake of nutrition, fiber, and healthy fats.
Meal Preparation: The article provides step-by-step instructions for meal preparation, emphasizing the importance of roasting vegetables, making a veggie stir-fry, and assembling a spinach salad. The instructions are practical and tailored to make the 3-Day Refresh feasible for individuals with busy lifestyles.
Grocery List: A comprehensive grocery list is included, featuring fruits (cantaloupe, raspberries, strawberries, lemon), vegetables (spinach, cauliflower, green beans, carrots, celery, red bell peppers, asparagus), sprouts, a cucumber, parsley or cilantro (optional), and miscellaneous items such as low-sodium organic vegetable broth, sunflower seeds, and prepared hummus.
Meal Prep Tips: The article concludes with practical tips for meal preparation, ensuring that readers are ready to embark on the 3-Day Refresh. This includes dividing and storing ingredients in food containers for easy access throughout the program.

This breakdown highlights the article's focus on a holistic approach to wellness, incorporating elements of nutrition, meal planning, and practical tips for successful implementation of the 3-Day Refresh program.