7 Day Reset

Find out more about this program and purchase your Nutrition Box here

Download your meal plan here

Download the Pantry Staples list here

Prep: When you get your box, pre-chop your vegetables for veggies sticks and cooking/roasting and dice your fruit for breakfast. Pre-cook some rice, couscous or quinoa to add to meals. Make sure you have the pantry staples relevant to your plan (see above link).

Set aside some extra time over the next 3 days to eat your meals. Adjust your portion sizes based on hunger, if hungry add more vegetables to your main meals and snacks, if not so hungry reduce your vegetables or don't have the snacks in between meals. . 

Video instructions and coaching below

Instructions

Breakfast Options

Vegetable omelet - Sauté  2 to 3 cups of mixed vegetables in a fry pan until cooked (eg, red onion, spinach, tomato, mushroom, zucchini, capsicum, broccoli). Whisk 2 eggs and add these to your cooked vegetables and allow to set. Season with salt and pepper and fresh or dried herbs. 

Poached or fried eggs on sourdough - Poach or fry 2 eggs. Place them on top of 1 piece of toasted sourdough (option use avocado or dip as your spread on the toast) - option serve with some additional vegetables on the side - cooked spinach, tomato, mushroom etc. Season with salt and pepper and fresh or dried herbs. 

Smoothie - These smoothies contain protein from the protein powder, carbohydrates from the fruits (berries are lower in carbohydrate and bananas are higher in carbohydrates if you need more energy). Your healthy fat source comes from the ingredients in your smoothie stack or add your own LSA or chia or hemp seeds. Choose any of the smoothies below. Try and choose a few different types to increase nutrient variety. To make them thicker or thinner add more or less liquid. 

Smoothie 1 Blueberry Cream - 1 to 2 cups of water or milk (any), 1/2 cup of frozen blueberries, 1 serving of vanilla protein powder, 1/2 cup of natural or plain yoghurt, 1 tablespoon of LSA, chia or hempseeds or 1 teaspoon of each from the smoothie stack. Blend

Smoothie 2 Strawberry Yoghurt - 1 to 2 cups of water or milk (any), 1 cup of ice cubes, 1/2 cup of frozen or fresh strawberries, 1 serving of vanilla protein powder, 1/2 cup of natural or plain yoghurt, 1 tablespoon of LSA, chia or hempseeds or 1 teaspoon of each from the smoothie stack. Blend

Smoothie 3 Banana Crème - 1 to 2 cups of water or milk (any), 1/2 a large frozen banana, 1 serve of vanilla protein powder, 1/2 cup of natural yoghurt, 1 tablespoon of LSA, chia or hempseeds or 1 teaspoon of each from the smoothie stack. Blend

Smoothie 4 Mango Madness1 to 2 cups of water or milk (any), 1 serving of vanilla protein powder, 1/2 cup of frozen mango pieces, squeeze of lemon, 1 tablespoon of LSA, chia or hempseeds or 1 teaspoon of each from the smoothie stack. Blend

Smoothie 5 Raspberry Burst Smoothie1 to 2 cups of water or milk (any), 1/2 frozen banana, 1/2 cup of fresh or frozen raspberries, 3 tablespoons of natural yoghurt, 1 serve of vanilla protein powder, 1 tablespoon of rolled oats, 3 to 4 ice-cubes. Blend

Smoothie 6 Salted Caramel Smoothie1 to 2 cups of water or milk (any), 2 tablespoons of natural yoghurt, 1 cup of ice, 2 dates (pitted), 1 serve of vanilla protein powder, 1/4 teaspoon of salt, 1 teaspoon of chia seeds. Blend

Smoothie Bowl

Base - blend 1 cup of water or milk with 1 serve of protein powder and your choice of fruit (eg 1/2 cup of berries or mango, spinach, 1/2 frozen banana) - you want it to be quite a thick consistency that you could eat with a spoon. Pour into a bowl and top with 1 tablespoon of oats and the smoothie stack (1 teaspoon of chia seeds, 1 tablespoon of hemp seeds and 1 teaspoon of LSA) and sliced fruit and berries (optional). 

 

Swap your coffee or tea for 1 green tea or a herbal tea of your choice shop

Morning tea

Eat one piece of fresh fruit.

If you are hungry you can also add 5 to 10 raw, unsalted nuts or 1 cup of natural or Greek yoghurt or include unlimited vegetable (any) sticks and 1/4 cup of dip. 

Green or herbal tea (optional)

Lunch

Salad Formula - include:

1. A mix of greens - e.g. lettuces, spinach, kale as your salad base

2. Add any chopped vegetables eg, tomato, cucumber, mushroom, capsicum, carrot - carbohydrates

3. Add your protein

Protein Option 1: Add 1/2 cup of cooked chicken or 1 small can of tuna (any) or 2 sliced boiled eggs; or

Protein Option 2: Add 1 cup of legumes (beans, chickpeas or lentils)

4. Add 1 tsp of olive oil and 5 to 10 olives - healthy fat

Option - if active or hungry add 1/2 cup of cooked plain or flavored rice, couscous or quinoa. 

5. Dress your salad with fat free salad dressing (any) and dried herbs or fresh herbs.

Afternoon tea

Eat one piece of fresh fruit.

If you are hungry you can also add 5 to 10 raw, unsalted nuts or 1 cup of natural or Greek yoghurt or include unlimited vegetable (any) sticks and 1/4 cup of dip. 

Green or herbal tea (optional)

Dinner

Dinner is protein and unlimited vegetables or a recipe. Your protein comes from your meat. Your carbohydrates come from your vegetables (if you want more higher energy carbohydrates roast some potato or sweet potato to have with your dinner). Your fat source comes from 1 tsp of olive oil added to your salad if you choose that option, or 1 teaspoon of butter added to your roasted or steamed vegetables if you choose that option. 

Day 1: Cook your honey soy chicken skewers in a pan. Serve with a mix of unlimited steamed vegetables (any) or roasted vegetables (any) or a salad (any mixed vegetables). Optional - if choosing steamed vegetables you can add 1 tsp of butter on them. 

Day 2: Sticky Chicken & Broccolini

  • 250g chicken thighs, quartered with skin & fat removed
  • 1 tbs crunchy peanut butter
  • 1 tbs sweet chilli sauce
  • 1 tbs soy sauce 
  • 1 bunch broccolini
  • 1 tsp sesame or olive oil
  • 14 cup fresh coriander, chopped

Preheat oven to 180°C. Combine sweet chilli, soy sauce and peanut butter in a small saucepan and heat gently over low-medium heat until combined. In a  bowl, combine sauce with chicken (or marinate overnight). Place chicken pieces in a lightly greased ovenproof dish and bake for 25-30 minutes until cooked through. Meanwhile in a pot of boiling water, cook broccolini for 3 to 4 minutes or until tender, then drain and toss with oil. ​Serve with chicken and scatter with coriander. 2 serves, so put a serve aside for lunch tomorrow served with salad. 

Day 3: Cook your crumbed beef schnitzel in a pan. Serve with a mix of unlimited steamed vegetables (any) or roasted vegetables (any) or a salad (any mixed vegetables). If choosing steamed vegetables you can add 1 tsp of butter on them. 

Day 4: Butter Chicken

  • 250g chicken thigh fillets, cut into 2cm cubes
  • 2 tsp butter
  • 1 onion, finely diced
  • 2 cloves garlic, finely chopped
  • 2 tbs tandoori curry paste
  • 2 medium carrots, thinly sliced
  • 1 cup tomato passata
  • 12 cup chicken stock
  • 14 cup Greek yoghurt
  • 14 cup brown rice, rinsed
  • 2 sprigs fresh coriander, roughly chopped
  • Salt & pepper, to taste

Put rice, 1/2 cup water and 1/4 tsp salt in a small saucepan and bring to the boil. Reduce to a simmer, cover and cook for 25 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork. Heat butter in a non-stick saucepan over medium-high heat. Season chicken with salt and pepper and brown in butter for 2-3 minutes. Set chicken aside. To the same pan, add onion and cook over medium heat  for 5 minutes, or until translucent. Add garlic, cook for a minute, add tandoori paste and continue to cook, stirring, for 2 minutes.  Add carrots, passata and stock and simmer for 3 minutes. Return chicken to pan and continue to simmer  for another 5 minutes, or until chicken is cooked through. Remove from heat and stir through yoghurt. 2 serves so put some aside for lunch tomorrow. 

Day 5: Cook your lamb cutlet in a fry-pan until done to your liking. You can add some dried herbs, garlic or a meat rub to flavor it. Serve with a mix of unlimited steamed vegetables (any) or roasted vegetables (any) or a salad (any mixed vegetables). Optional, you can dress your cooked meat with mustard or mint sauce and if choosing steamed vegetables you can add 1 tsp of butter on them. 

Day 6: Cook your lamb loin chop in a fry-pan until done to your liking. You can add some dried herbs, garlic or a meat rub to flavor it. Serve with a mix of unlimited steamed vegetables (any) or roasted vegetables (any) or a salad (any mixed vegetables). Optional, you can dress your cooked meat with mustard or mint sauce and if choosing steamed vegetables you can add 1 tsp of butter on them. 

Day 7: Cook your crumbed chicken schnitzel in a pan. Serve with a mix of unlimited steamed vegetables (any) or roasted vegetables (any) or a salad (any mixed vegetables). If choosing steamed vegetables you can add 1 tsp of butter on them. 

After dinner - Have a herbal tea (optional) and if you are struggling with cravings you can have 2 pieces of chocolate (optional). 

Water intake - Drink 2 to 3 liters of water each day. You can add some fresh lemon or lime or use sparkling or mineral water to make your water more interesting. 

Exercise - Aim to move your body every day. If you aren't a member of a gym or you don't have a personal trainer aim to do a 30 minute walk each day (before, lunchtime or after work) or some fitness videos on YouTube at home - just search for a type of exercise you are interested in and the time frame and something will come up.  

Sleep - Make sure you have some early nights to use these 7 days to allow your body to rest and recover. 

Nutrition Coaching

Your nutrition coaching is here.

Program Support

If you have any questions about your plan please email me (Melanie Rivers - Nutritionist) marketfruitandvegetables@gmail.com

Shopping List

Your box won't include the following items which you will need to purchase yourself if you want to include these in your plan. 

- Green or herbal teas we have a range here that you can add to your order

- Purchase some frozen vegetables to add as another option to your dinners including peas, beans and corn. 

- Natural or plain yoghurt if having smoothies, smoothie bowls or overnight oats for breakfast

- Frozen fruit - blueberries, strawberries, mango and pre-freeze some bananas  if having smoothies, smoothie bowls or overnight oats for breakfast

- Canned tuna or chicken - you can purchase additional chicken if you choose this for your lunch salads from here or purchase a cooked chicken from the supermarket and cut it up and store it in the fridge ready to add to your lunchtime salad. 

- Canned legumes - lentils, chickpeas and beans to add to your lunchtime salad. 

- Avocado in a tube or tub if out of season and not included in your box

- Flavored or plain rice, couscous or quinoa 

- Rolled oats (for smoothie 5)

- Olive oil and butter

- Fat free salad dressing

- Items for the Sticky Chicken and the Butter Chicken (we will supply chicken and vegetables)

- Dried herbs you can top up here