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May 22, 2017

A One Day Reset Meal Plan

On the verge of Memorial Day weekend, we’re sure y’all are cooking up some fun plans! However, when all is said and done, you may be in need of a recovery plan. Insert this awesome one day reset meal plan from Holistic Nutritionist, Lindsay of  Weeknight Bite! You may remember Lindsay from her yummy recipe for taco bowls with broccoli rice. Well, she’s back again with plenty more healthy options to kick off your week right!

Whether you’ve just had an extra indulgent and celebratory weekend, a girls night in with a bit too much chocolate and wine, or a vacation where you really just went for it, there are definitely times that we all feel like hitting the reset button. Don’t worry, you don’t need a harsh 3-day juice cleanse to reset…  you really just need one day of eating unprocessed, nutrient-dense foods to get you right back on track and ready for a healthy week.  This one-day meal plan focuses on fresh, nourishing foods while steering clear of anything that induces bloat & fatigue (ahem… processed/packaged foods, sugar, refined carbs). After just one day of eating well and staying hydrated, you’ll feel the difference and it will motivate you to keep it up. 

Upon Waking

Start your morning with warm lemon water. It may seem simple, but this morning routine will help you flush out toxins, alkalinize your body, and stimulate your digestion.

Breakfast

Break the fast and set yourself up for a healthy day with this filling, nutrient-rich, extra-green smoothie.  

Ingredients:
1 1/2 cups unsweetened almond milk
¼ cup plain kefir (I use this lactose-free kefir)
1 scoop plant-based vanilla protein
2 tbsp chia seeds
1 tbsp almond butter
handful spinach
1 tsp spirulina
1/3 frozen banana
Ice

Why You Need It:

This smoothie is packed with healthy fat, protein, fiber, and probiotics! A few star ingredients: Spirulina is an algae superfood that’s full of antioxidants and phytonutrients, and it helps lower inflammation while boosting energy, immunity, and liver detoxification. It has a strong scent but don’t worry, it will blend right in and you won’t notice it!

Kefir is full of the “good bacteria” that supports your gut health and immune system and also helps with detoxification.

Chia seeds are a great source omega-3 fatty acids and fiber that will help keep you full and regulate blood sugar. And all of these ingredients will really help get things moving if you know what I mean! 😉

Mid-Morning

Need a boost of energy? Go for a matcha latte for a calm, stable energy with no crash. It’s full of antioxidants including the series cancer-fighting EGCG plus it has chlorophyll which is super helpful in liver detox and balancing fluid level in the body. Try the Weeknight Bite guide to making an iced or hot almond milk matcha latte at home.

Lunch

For lunch, try these Chicken Collard Wraps. These wraps are loaded up with colorful veggies full of antioxidants. Feel free to make this vegetarian and just leave out the chicken breast. Talk about taste the rainbow!

Mid Afternoon Snack

If you’re feeling hungry mid-afternoon, go for veggies that are easy to digest and have high water content to help with de-bloating and detoxing like Persian cucumbers & celery with 2 tbsp of raw nuts.

Also, don’t forget to drink up! A cup of peppermint tea will help boost digestion & reduce inflammation.

Dinner

This Asparagus Salad has all the greens… arugula, mint, avocado, microgreens, cucumbers, and asparagus. It’s super fresh, flavorful, and delicious. By the way, did you know asparagus nourishes the digestive system and acts as a natural diuretic removing excess salt and fluid from the body? Yes please (bye, bloat!)! Feel free to pair this salad with a delicious pan-roasted salmon if you need something a bit more hearty.

Post Dinner

Enjoy a cup of dandelion root tea. Dandelion is a cleansing herb that supports the body’s natural detoxing process and promotes liver health.

Evening wind down

Two of the best ways to detox are Epsom salt baths and plenty of sleep! Epsom salt boosts magnesium, helps with destressing, and flushes out toxins. Make sure to drink plenty of water before and after the bath to stay hydrated.

Good quality sleep is always important for your health as it helps with cellular repair and renewal and it’s also been tied to weight loss and inflammation.  

Water

Don’t forget to stay hydrated throughout the day. It’s best to drink at least 2 liters of water throughout the day. This can include your teas! If you need to make your water more exciting, try some “spa water” by adding mint, cucumber, lemons, and strawberries.

  • Haley

    Thank you for this!

  • Laura

    I definitely need this – And it all looks delicious, too!

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