Welcome
Welcome to your 3 Day Smoothie Reset! You may find that you intuitively want to do a little
‘reset’ for your body every once in a while. These plans are perfect for giving your body and
digestive system the break it needs.
Simple Reset Guidelines
a) Listen To Your Body: We have outlined a daily schedule for you, as well as an eating plan, but
the most important thing you can do during this reset is to listen to your own body. If you are
feeling like you need more or less food, or if you are feeling that some of the foods on the menu
are not working for you, please feel free to make adjustments to the program. Above all, this
program is designed to help you feel your best. You are the number one expert on your body, so
please follow your intuition.
b) Remember To Hydrate: Hydration is so important, especially when you are cleansing. During
cleansing, toxins are stirred up that were previously stored in your cells and out of circulation.
This means that in order to flush out those extra toxins, you must drink extra water. Water is
known as the ‘universal solvent’ for a reason!
c) Colon Cleansing: If you find that you’re not moving your bowels at least once per day during
your cleanse, it may be a good idea to help your system along by going for a colon hydrotherapy
session, or doing a home enema (not a fleet emena, but using your own bucket and filtered
water). If you’re not properly eliminating toxins and waste through your bowels, there is a good
chance that your body will reabsorb those toxins back into your system. Elimination is key!
d) Avoid Setbacks: Prepare each day of meals ahead of time so you have them available when
you get hungry. If you don’t do this, you’re more likely to go for unideal foods. We like to make
some of the foods the night before and just add the final touches the next day.
3 DAY SMOOTHIE RESET MEAL PLAN
DAY 1
DAY 2
DAY 3
UPON
WAKING
500ml - 1L Lemon Water
500ml - 1L Lemon Water
500ml - 1L Lemon Water
MEAL 1
Mango Raspberry Smoothie
Detox Red Smoothie
Peach Banana Smoothie
MEAL 2
Blackberry Banana
Smoothie
Green Smoothie
Maca Iced Cap
MEAL 3
Green Machine Smoothie
Chocolate Mylkshake
Detox Green Smoothie
MEAL 4
Smoothie of choice
Smoothie of choice
Smoothie of choice
(optional)
Shopping List
Fruits
• 1 ½ cups frozen raspberries
• 2 cups fresh or frozen mango
• 10 bananas
• 1 cup fresh or frozen blackberries
• ½ cup frozen strawberries
• 1 ½ cups fresh or frozen pineapple
• 4 oranges
• 12 medjool dates
• 1 fresh lemon
• 1 granny smith apple
• 2 cups fresh or frozen peaches
Vegetables
• 2 cups baby kale
• 1 small zucchini
• 1 cup romaine lettuce
• 4 ribs celery
• 4 cups spinach
• ½ long english cucumber
Fresh Herbs
• ½ cup parsley
• ⅓ cup fresh mint
• 1 inch piece of ginger
• handful fresh cilantro
Nuts/Seeds
• ⅓ cup pine nuts (optional)
• 1 cup nut milk of choice
Grocery
• 1 tsp cinnamon
• 1 ½ tsp vanilla powder or pure
vanilla extract
• 7-8 cups coconut water
• 2 tbsp cacao nibs
• 1 tsp maca powder
• ¼ cup coconut milk
• 1 cup ice cubes
• 1 scoop/packet Sunwarrior or other
plant-based vanilla protein powder
• 1 scoop/packet Sunwarrior or other
plant-based chocolate protein powder
3 DAY SMOOTHIE RESETS
RECIPES
DAY 1
MEAL 1
Mango Raspberry Smoothie
Ingredients:
• ½ cup frozen raspberries
• 1 cup fresh or frozen mango
• 2 bananas, peeled
• 2 cups coconut water or filtered water
• 1 tsp vanilla powder or pure vanilla extract
• 1 scoop/packet Sunwarrior or other plant-based
vanilla protein powder
Directions: Blend all ingredients in a blender until smooth.
MEAL 2
Blackberry Banana Smoothie
Ingredients:
• 1 cup fresh or frozen blackberries
• 2 bananas, peeled
• 2 cups baby kale
• ⅓ cup pine nuts (optional)
• 1 small zucchini, chopped
• 1 tsp cinnamon
• ½-1 cup filtered water
Directions: Blend all ingredients in a blender until smooth.
MEAL 3
Green Machine Smoothie
Ingredients:
• 1 cup frozen mango
• 2 oranges, peeled
• 2 medjool dates, pitted
• 1 tsp vanilla powder or pure vanilla extract
• 1 cup nut milk of choice
• filtered water to blend (if needed)
Directions: Blend all ingredients in a blender until smooth.
MEAL 4
Smoothie of choice (optional)
DAY 2
MEAL 1
Detox Red Smoothie
Ingredients:
• 1 cup frozen raspberries
• ½ cup frozen strawberries
• ½ cup fresh or frozen pineapple
• 2 cups coconut water
• 1-2 oranges, peeled
Directions: Blend all ingredients in a blender until smooth.
MEAL 2
Green Smoothie
Ingredients:
• 1-2 cups filtered water
• 1 fresh lemon, juiced
• 1 cup spinach
• ½ cup parsley (loosely packed)
• ⅓ cup fresh mint (loosely packed)
• 1 granny smith apple, cored
• 1 banana, peeled
• 1-2 ribs celery
• ½ long english cucumber
Directions: Blend all ingredients in a blender until smooth.
MEAL 3
Chocolate Mylkshake
Ingredients:
• 4 medjool dates, pitted
• 2 bananas, peeled and frozen
• 1 scoop/packet Sunwarrior or other
plant-based chocolate protein powder
• 1 cup spinach
• 2 cups coconut water
• 1 cup filtered water
Directions: Blend all ingredients in a blender until smooth.
MEAL 4
Smoothie of choice (optional)
DAY 3
MEAL 1
Peach Banana Smoothie
Ingredients:
• 1-2 cups filtered water
• 2 cups fresh or frozen peaches (peeled if
not using a high speed blender)
• 2 cups spinach
• 2 bananas, peeled
• 2 medjool dates (optional)
Directions: Blend all ingredients in a blender until smooth.
MEAL 2
Maca Iced Cap
Ingredients:
• 1 cup coconut water
• 2 tbsp cacao nibs
• 1 tsp maca powder
• 4 medjool dates, pitted
• ¼ cup coconut milk
• 1 fresh or frozen banana, peeled
• 1 cup ice cubes
Directions: Blend all ingredients in a blender until smooth. Garnish with some cacao nibs.
MEAL 3
Detox Green Smoothie
Ingredients:
• 1-2 cups coconut water or filtered water
• 1 inch piece of ginger (more or less to taste)
• handful fresh cilantro
• 1 cup romaine lettuce
• 2 ribs celery
• 1 cup fresh or frozen pineapple
Directions: Blend all ingredients in a blender until smooth.
MEAL 4
Smoothie of choice (optional)
ADDITIONAL DRINK OPTIONS
1
Spicy Tea
• 1L boiling water
• 1 tsp cayenne pepper
• 1 tsp turmeric
• ½ tsp black pepper
• 2 tbsp fresh lemon juice
2
Fruit Infused Water
• 1L water
• fruit of choice (watermelon, cucumber, lemon, lime, orange, grapefruit, grapes, etc.)
3
Apple Cider Vinegar Tea
• 1 tbsp apple cider vinegar
• 1 cup hot water
• 1 tsp pure maple syrup
• squeeze of fresh lemon
4
Lemonade
• 1L filtered water
• Stevia or pure maple syrup to taste
• 3-4 small lemons, juiced