3-Day Real Nutrition Reset Program


Sometimes we just need a reset, a few “no excuse days” to help with bloating, digestion, energy and focus. We’ve created a simple and delicious menu with Chef Cynthia Walt that will help flush out toxins and remove excess water while providing added nutrition to keep blood sugar balanced, cravings at bay and help you feel in control.  The Real Reset is plant-forward with a good dose of fiber, protein and heart healthy fats. We’ve got you covered from macro to micro nutrients all while spending minimal time in the kitchen.  It doesn’t hurt that you’ll feel leaner, too! Our real hope is that these recipes help you realize that home cooking can be easy and tasty and that being prepared is half the battle.  Real food tastes good, join the movement!

Real Food.  Real Life.  Real Solutions. 
Cause healthy eating doesn’t have to be hard. 


Get the full grocery list here!

Day 1:
Breakfast – Rise and Shine Smoothie
Lunch – Open Face Simple Summer Sandwich and Greens
Afternoon Snack – Healing Broth
Dinner – Sheet Pan Salmon with Charred Broccoli and Sweet Potatoes
Dessert – Cinnamon Chai Tea

Day 2:
Breakfast – Frittata with Herbs
Lunch – Better for You Wrap
Afternoon Snack – Pumpkin Seed + Berry Mix
Dinner – Power Bowl with Poached Chicken Breast
Dessert – Lemon Mint Tea

Day 3:
Breakfast – Power Smoothie
Lunch – Frittata + Green Salad and Avocado
Afternoon Snack – Bone Broth
Dinner – Salmon over Sautéed Greens 
Dessert – Apple Cider Vinegar Tea


Prep: A small amount of prep work will make your 3-day reset that much more seamless. We recommend prepping the salad and salad dressing in advance (recipes below) for ease and convenience.

Day 1:

Breakfast: Rise and Shine Smoothie

  • 1 serving vanilla protein powder or collagen peptides (we like Sakara Life or Garden of Life Organic Plant Protein)
  • 1/2 tsp matcha
  • 1 cup unsweetened almond milk (after that use water as needed)
  • 1 TBSP almond butter (organic if possible)
  • 1/2 small banana (frozen if possible)
  • 1/2 cup frozen cauliflower
  • 5 fresh mint leaves

Place all ingredients into high-speed blender, blend until well combined.  Add water as needed to meet desired consistency. 

Lunch: Open Face Simple Summer Sandwich and Greens

  • 1 slice Ezekiel bread toasted
  • ½ avocado sliced or mashed 
  • 1 large slice summer tomato
  • Sea salt to taste
  • mixed greens with lemon thyme vinaigrette (see recipe below)

Toast bread and top with mashed or sliced avocado. Sprinkle with sea salt and top with tomato.  Serve with greens (at least 2 cups) and a TBSP of dressing.

PM Snack:  Healing Broth (hack) 

  • 1 quart organic chicken or beef bone broth (I use Brodo or Bonafide).
  • 1/2 onion
  • 1 carrot, peeled and halved
  • 1 sprig parsley
  • 1 garlic clove, peeled
  • 1 sprig thyme
  • Pinch cayenne
  • Pinch salt

Bring all ingredients to simmer in saucepan. Turn heat to low and gently simmer for 15 minutes covered. Cool, strain and store in fridge for up to 5 days. 

Hack: Buy bone broth and heat it up plain or add in just ginger. Another option if in NYC go to Brodo or Springbone and grab a cup!

Dinner: Sheet Pan Salmon with Charred Broccoli and Sweet Potatoes

  • 2 medium sweet potatoes cut into bite size cubes
  • 12 ounces broccoli florets or two heads broccoli roughly chopped
  • 1-pound wild salmon divided into 4 equal servings of 4 oz each
  • ¼ cup organic maple syrup
  • 2 TBSP Dijon mustard
  • 2 TBSP olive oil
  • Salt and Pepper

Preheat oven to 425, convection if available. Line a sheet tray with parchment. Wash and chop 2 sweet potatoes into cubes and add to sheet pan with broccoli florets.  Drizzle with 2 Tbsp olive oil to lightly coat. Spread evenly but do not crowd. Bake for 15 minutes, rotate pan and bake for 5 minutes more. When cooked and soft inside, remove and sprinkle with sea salt.
While veggies are cooking, prepare marinade: whisk syrup and Dijon together in a small bowl. 
Switch oven to high broil. And remove the tray. Add salmon to tray (push veggies around the outsides of the tray to make room) and brush with glaze, sprinkle with salt and pepper. Place tray back in the oven and broil for 7 – 10 minutes.  Remove from oven and serve one piece of salmon with 1 cup each sweet potatoes and broccoli.  

*  Not into sweet potatoes?  Alternatively use red potatoes about 24 ounces, halved or quartered. * Not into salmon?  Sub any other fish.
* Not into cooking?  Enjoy 4 – 5 oz of rotisserie chicken or 4 oz. store cooked salmon, skin removed.

Dessert: Cinnamon Chai Tea

Gently warm a decaf chai tea bag ( I like Yogi Tea) in one cup unsweetened almond milk with a cinnamon stick.  Pour into mug, add stevia if needed and enjoy in a relaxing setting.


Day 2:

Breakfast: Frittata with Herbs (makes 4 servings)

  • 6 large pasture raised eggs, beaten
  • 1 clove garlic, crushed
  • 1 tablespoon coconut flour
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon salt
  • freshly ground black pepper
  • 1 cup chopped chives
  • 1 cup chopped cilantro
  • 1 cup chopped dill
  • 1 cup chopped parsley 
  • 2 tablespoons 
  • 2 TBSP chopped walnuts (optional)
  • 2 tablespoons goji berries  (optional)
  • 2 tablespoons grass fed butter or avocado oil


Preheat oven to 400°F. Whisk together the eggs, garlic, flour, turmeric, salt, and a few cracks of black pepper. Whisk in the herbs, walnuts (if using), and dried fruit (if using). Heat the butter or oil in a 10-12″ skillet over moderate heat. Pour the egg mixture into the skillet and use the back of a spoon to spread it out evenly. Cook until the eggs start to set around the edges of the skillet, about 2 minutes. Place the skillet in the oven and bake until the eggs are completely set, about 5 minutes. 

Lunch: Better for You Wrap (yes, you can have a wrap) 

  • 1 coconut wrap/flat bread (Sunfoods)
  • ¼  avocado
  • handful greens tossed with lemon vinaigrette
  • 2 TBSP sliced green onion
  • 1 TBSP sunflower seeds (or seed of choice)
  • ½ cup sweet potatoes (from yesterday’s recipe)

Lay coconut wrap flat and fill one half with sliced or mashed avocado, gently add greens, sprinkle with dressing, onions and sunflower seeds.  Roll filled side towards empty side and cut in half.  Serve with ½ cup sweet potatoes and extra greens as needed.  

Snack: 1 cup berries + 2 TBSP pumpkin seeds (or seeds of choice)

Dinner: Power Bowl with Poached Chicken Breast 

Gently reheat 1 cup bone broth and keep warm while making chicken below.

Easy Poached Chicken (Hack: use 4 oz rotisserie chicken breast, no skin)

  • 4 skinless, boneless chicken breasts (about 2¼ pounds)
  • 3 medium carrots, peeled, cut into 1½-inch irregular pieces
  • 1 head of garlic, split crosswise
  • 1 tablespoon sea salt
  • 1 tablespoon fresh lemon juice
  • Freshly ground black pepper
  • Olive oil (for drizzling)

Place chicken in medium pot and cover with 5 cups of water.  Add carrots, garlic and salt and slowly bring to a simmer over medium heat.  Once simmering, turn to low and let cook 10 – 12 minutes.  Stir lemon into water, remove chicken onto a plate and let cool for 5 minutes. Strain cooking liquid and save. Slice chicken diagonally and reserve until needed or store in fridge separate from cooking liquid until ready to use.  

Measure out 1-2 cups bone broth from Day 1 and bring to simmer in a medium sauce pan. Add chicken (see recipe), ½ cup charred broccoli, ¼ c sweet potato, handful of raw spinach and heat until just warm. Serve with ¼ sliced avocado and miso vinaigrette or hot sauce if desired.

Dessert: Lemon Mint Tea

Boil water then let rest for 5 minutes. Pour over large handful of fresh mint in a large mug. Add lemon wedge, sip and enjoy.


Day 3:  

Breakfast: Power Smoothie

  • 1 serving protein powder or collagen peptides
  • 1 cup blueberries (I use frozen)
  • 1 cup unsweetened almond milk
  • 1 cup frozen greens like spinach or kale
  • 1 TBSP chia seeds
  • Cinnamon to taste
  • Ice as/if needed for consistency

Place all ingredients in a blender, combine until smooth.  Add water and ice as needed to meet desired consistency.

Lunch: Frittata + Green Salad and Avocado

Reheat a piece of the remaining frittata and serve along side a large bowl of salad with sliced ¼ avocado.  Drizzle with vinaigrette. 


  • 1 small Red cabbage cut into 1/2 inch chunks
  • 1/2 Bag of sliced Brussels sprouts or broccoli slaw
  • 2 peppers julienned 
  • 3 carrots grated
  • 1/2  box baby kale or bunch of kale de-stemmed and sliced 
  • 1 English cucumber sliced thin
  • 1/2 red onion, sliced thin 

Add all ingredients to a large bowl or glass container, toss with clean hands and store without dressing until needed. Will last 3 – 5 days. Add dressing upon serving to prevent wilting.

Snack: Remaining Bone Broth (heated)

Dinner: Salmon over Sautéed Greens 

Slowly reheat 1 piece of salmon from Day 1 in oven at 200 or microwave for 30 seconds.

Quick green sauté:

  • 1 TBSP avocado oil
  • Remaining ½ bag of shaved Brussels sprouts
  • Remaining kale
  • 1 garlic clove, chopped
  • Salt, Pepper, Red Pepper flakes (optional)

Heat 1 TBSP avocado oil over medium heat. Add leftover bag of sliced Brussels sprouts or broccoli slaw and sauté until slightly wilted.  Add leftover kale and continue to stir.  Add dashes of water as needed to prevent sticking.  When softened add 2 cloves chopped garlic and sauté for two minutes.  Sprinkle with sea salt, pepper and red chili flakes.  

Transfer to a bowl, place salmon on top of greens serve with ½ lemon to squeeze on as desired and salad on the side.

Dessert: Apple Cider Vinegar Tea

Pour 1 – 2 tsp apple cider vinegar into hot water.  Add cinnamon, sip and enjoy. Assists with digestion of carbohydrates and provides healthy probiotics.

Additional Dressings:

Lemon and Olive Oil

Lemon Thyme Vinaigrette:

  • 1/3 cup seasoned rice vinegar
  • 2 tbs lemon juice
  • Zest of one lemon
  • 1/2 teaspoon chopped fresh thyme
  • 1 tsp chopped shallots
  • 1/4 cup avocado oil
  • Salt and pepper to taste

Place all ingredients into glass jar. Shake vigorously. Sub other herbs, like basil or parsley if desired. Keeps in fridge for 1 week.

Still Hungry? Feel free to enjoy, celery and cucumber with Everything But the Bagel seasoning, 25 pistachios or one piece of fresh fruit as a snack during the day.

Can’t beat that sweet craving?  We’re cool with two squares of >70% dark chocolate. Our fav? Hu Kitchen or Alter Eco.