3-DAY  RebootFREE DETOX GUIDE

ABOUT

THE 

3-DAY REBOOT

The word "wellness" gets

tossed around frequently and

can lose meaning to some.

"Wellness" simply means the

state of being in good

health. So by its very nature, it

implies that this must be an

ongoing pursuit in order to

stay in that state. But that

doesn't mean it requires an

enormous amount of work.

By making small changes,

consistently, you can affect a

life change that not only

keeps you well, but begins to

make you THRIVE. This will spill

over into every area of your

life, creating a happier and

more fulfilled YOU.

A short, 3-Day reboot can

improve your digestion,

energy, and mood, triggering

a host of healthy, new

behaviors get you on your

way to your wellness goal.

1

TABLE OF

CONTENTS

SHOPPING LIST

bREAKFAST / INTERMITTENT FAST

recipes for lunch and dinner

page 3

page 4

page 5-10

mindfulness

BONUS MATERIAL

ketosis

page 11

page 12

page 12

2

SHOPPING LIST

PROTEIN PRODUCE HERBS / SEASONINGS

tilapia

shrimp

4 oz bacon

2 lbs chicken breast

2 lbs turkey breast

2 eggs

1 can black beans

3 oz steak

2 lb asparagus

2 large avocado

2 med zucchini

2 lb broccoli

2 green apples

1 cup grapes

celery

purple cabbage

green cabbage

romaine

cucumber

4 plum tomatoes

4 sweet potatoes

lemon

red bell pepper

red onion

6 green onion

1 lg. white onion

olive oil

lime juice

fresh ginger

red pepper flakes

dijon mustard

garlic powder

cinnamon

nutmeg

pink himilayan salt

pepper

minced garlic

coconut oil

Bragg's Amino Acids

INTERMITTENT FASTING

A.K.A. "SKIPPING BREAKFAST"

how it works

Intermittent fasting is an excellent strategy to reduce caloric intake, body weight, body fat mass, and

improve insulin sensitivity. This approach to nutrition also improves immune function, thereby decreasing

the risk of getting sick.  

why you benefit

Basically, you avoid eating breakfast and eat your meals between 12pm and 8pm daily. So this method of

fasting is actually be as simple as not eating anything after dinner, and skipping breakfast. In this case,

you're undergoing a 16 hour fast.

If you're normally hungry in the morning and used to breakfast, then this can be hard to get used to at first.

However, many breakfast skippers actually instinctively eat this way.  You should drink water with lemon

first thing in the morning, and continue with 80 ounces of water or more throughout the day. You can also

coffee and other non-caloric beverages during the fast, and this can help reduce hunger levels. 

The meal plan contained here will ensure you feel improvement and get results. This won't work if you eat l

junk food or breads and starches during your "eating window".

This tends to be the most "natural" way to do intermittent fasting and many find it to be 

quite effortless and much easier on their schedules.

Fun Fact! "Breakfast is the most important meal of the day!" is actually just a tagline from an advertising campaign

by Grape Nuts in 1944. It's not actually based in truth. But good on ya Grape Nuts, people are still believing it and

buying your product regularly.

4

LUNCH DAY 1

1 large avocado

2Tbsp Dijon mustard

1/2tsp garlic powder

Salt (to taste)

Black pepper (to taste)

Combine above in a large bowl and stir until

creamy and add ingredients below. Mix and

serve over a bed of shredded purple and green

cabbage

16oz chopped grilled chicken

2 small green apples (diced)

1cup grapes (halved)

2Tbsp minced celery

¼ head of purple cabbage

¼ head of green cabbage

Chicken Salad with

Green Apples & Grapes

(4 servings)

5

Heat oil in a large skillet over medium heat. Add

shrimp. Cook and stir until shrimp are opaque.

Remove to large bowl

-Heat oil in the same skillet. Add zucchini and cook

4-6 mins until tender.

-Add green/white onions. Cook another 2-3 mins.

-Add shrimp and cook an additional minute. Return

to large bowl.

-Add sauce mixture and bring to a boil.

-Pour over shrimp and vegetables and toss

¼ cup Braggs

Amino Acids 

2 Tbsp. lime juice

1 Tbsp. olive oil

 

 

DINNER DAY 1

1 tsp grated fresh ginger

1/8 tsp red pepper flakes

 

 

12 oz. medium raw shrimp

(peeled and de-veined)

1 Tbsp. olive oil

2 medium zucchini sprialized

6 green onions trimmed & halved

1 large white onion chopped

SAUCE MIXTURE

MEAL INGREDIENTS

ASIAN SHRIMP & VEGGIE TOSS

Whisk ingredients (to the left)until well blended

and set aside.  

(2 servings)

LUNCH DAY 2

8 cups Romaine

4 cups Red Cabbage

1 cup cucumber, diced

1 Avocado, ripe (optional based on season)

2 hard-boiled eggs (sliced)

4 oz cooked bacon, chopped

4 plum tomatoes, diced (roma/heirloom, etc, based

on season and pricing)

1 cup black beans, rinsed

Layer each ingredient in a small line across salad for

presentation purposes

Red Cabbage and

Romaine Cobb Salad 

(4 servings)

7

2 lb. Tilapia

Salt and Pepper

Lemon slices

Season fish with salt and

pepper and add 2 whole

lemon slices to each piece

Bake in the oven at 325 for

15-20 mins until done  

 

 

 

DINNER DAY 2

2 lb.  Asparagus

Salt and Pepper

1 Tbsp. Olive Oil

Lightly coat asparagus in

olive oil and season with

salt and pepper  

Roast in the oven until

tender

 

 

Serve together on a plate, season with fresh

squeezed lemon (optional)

TILAPIA PREP COOK ASPARAGUS SIDELEMON PEPPER TILAPIA &

ROASTED ASPARAGUS

(6 servings)

LUNCH DAY 3

2 Tbsp. Olive Oil

Each skewer will have

(3) 1oz cuts of steak

(2) slices red bell pepper

(2) slices red onion

Lightly coat skewers in coconut oil and grill

 or bake until steak is medium 

2 lb. broccoli

Lightly coat in olive oil and minced garlic and

roast at 400 until done

Beef and Pepper Kabobs

and Roasted Garlic Broccoli

(1 serving)

9

2 lb.  sliced turkey breast

seasoned with salt and

pepper

4 Sweet potatoes

DINNER DAY 3

1 tsp. cinnamon

¼ tsp. nutmeg

-Peel and diced sweet potatoes

-Lightly coat in olive oil

-Season with salt, pepper, cinnamon and nutmeg

and bake at 400 until tender

Plate together and season turkey with salt and pepper to your

preference.

MAIN INGREDIENTS SEASONINGS

Sliced Turkey Chops and Cinnamon

Roasted Sweet Potatoes

(8 servings)

INSTRUCTIONS

10

MINDFULNESS

ˈnoun

1. the quality or state of being conscious or

aware of something.

"their mindfulness of the wider cinematic

tradition"

2. a mental state achieved by focusing

one's awareness on the present moment,

while calmly acknowledging and

accepting one's feelings, thoughts, and

bodily sensations, used as a therapeutic

technique.

Mindfulness is a practice that can help

immenseley on your weight loss journey.

Don't

think so? Visit www.mindful.org and

educate yourself before you move on.

Give it a try, its free, easy and therapeutic.

The more you learn, the more in control

you become!

ˈmīn(d)f(ə)lnəs/

11

BONUS MATERIALSFinding healthy lifestyle habits that compliment your new eating

approach are incredibly helpful. They serve to amplify your experience

and create more joy for you, but they also serve to improve your physical

and mental health.

Adding the following activities to your day will open you up to new things

you might like and new ideas you may have never considered.

-yoga

-deep breathing exercises

-herbal tea

-20-60 minute walks

-drawing/doodling/painting

-word search / sudoku / puzzle games 12

EVER HEAR OF KETOSIS?While you're intermittent fasting, a

leveled-up approach to this would

be adding therapeutic ketones to

your morning routine. These do not

break your fast and improve your

health in the following ways:

-Better ENERGY

-Better DIGESTION

-Better SLEEP

-Increased FAT BURN

-Decreased APPETITE

-Reduced Inflammation

-Increased FOCUS

You can find out more and purchase these helpful fat

burners at revolutionhq.pruvitnow.com13