3-Day Spring Reboot


I recently returned from a week-long sister trip. We started in Nashville, hit up some honky tonks, amazing restaurants and famous landmarks. I really enjoyed myself and did not skimp on any fun, that’s for sure!

I am all about living life to its fullest. At the end of the day, none of us are going to be on our deathbed, wishing we would have eating more strictly and had less fun. But, with all that fun sometimes comes consequences in the form of inflammation, bloating and discomfort.

That’s why I love doing the 3-Day Refresh! It’s the perfect way to get my mind and body right after a period of bad eating and drinking. It’s a super gently cleanse…not one that leaves you running to the bathroom. You get to eat food on it too, so you aren’t starving.

Whatever the reason for getting off track, the 3-Day Refresh is the perfect way to reboot your digestive system and get on the right path again.

This program comes with a workbook, complete with food lists and recipes. I typically do this cleanse 5 or so times a year, so I am comfortable and used to the recipes. They are EASY! But this time around, I wanted to do a no-cook version and found some new recipes from the Beachbody Blog, which you can access with a membership with Team Beachbody. For a free 14-day membership, click HERE.

This week, I will be following the following meal plan:

Upon Waking:

25 oz of filtered water

Breakfast (within 1 hour of waking up):                                                                    Shakeology smoothie blended with 2/3 cup mixed berries, ice and water

Optional Morning Tea (at least 1 hour after breakfast):
1 cup unsweetened herbal or green tea

Fiber Sweep (at least 1 hour after morning tea):
Mixed with water and ice and CHUG!

Lunch (at least 1 hour after Fiber Sweep):
Cauliflower Rice Tabbouleh and  Vanilla Fresh blended with 1 cup water

Afternoon Snack (at least 1 hour after lunch): 
½ red bell pepper and cucumber slices with 2 Tbsp. hummus

Optional Afternoon Tea (at least 1 hour after snack):
1 cup unsweetened, caffeine-free herbal tea (stevia sweetener is allowed)

Dinner (at least 1 hour after tea):
Moroccan Carrot Salad, 1 cup vegetable broth, and 1 packet Vanilla Fresh blended with 1¼ cups filtered water

Evening Tea (at least 1 hour after dinner):
1 cup unsweetened, caffeine-free herbal tea (stevia sweetener is allowed)




Finely chop (or pulse in a food processor) 1 cup cauliflower florets, until they resemble couscous. Place cauliflower in a large bowl and add ½ chopped tomato, ½ cup chopped cucumber, ¼ cup chopped onion, ½–¾ cup chopped parsley, 2 Tbsp. lemon juice, 3 tsp. olive oil, Himalayan salt to taste, and chili flakes to taste (optional). Stir to combine. Divide evenly between three food storage containers and place in refrigerator. (This recipe can also be made with cooked cauliflower rice if preferred. Cook finely chopped cauliflower in a nonstick pan over medium heat 5 minutes. Allow to cool before mixing with other ingredients.)

MOROCCAN CARROT SALAD (from Beachbody Blog) 

Grate 6 carrots over a large bowl. Add 1½ tsp. olive oil, 2 Tbsp. lemon juice, 6 Tbsp. chopped parsley (or cilantro), 1½ cloves finely chopped garlic, ¼ tsp. cumin, ¼ tsp. paprika, ¼ tsp. cinnamon, ¼ tsp. cayenne pepper (optional), and ¼ tsp. Himalayan salt. Stir to combine. Taste the salad to see if it needs more herbs or spices. These are free ingredients, so you can add as much as you like. Divide salad between three food storage containers and place in refrigerator.

GROCERY LIST (adapted from Beachbody Blog) 

1 lemon
2 cups frozen cherries (or blueberries or blackberries)
2 small red bell peppers
1 cup cauliflower florets
1 small tomato (or ½ medium)
2 Persian cucumber or small cucumber
1 small onion
1 bunch parsley
1 bunch cilantro (optional)
6 medium carrots (or 1 bag shredded carrots)
2 cloves garlic

3-Day Refresh
3 cups organic vegetable broth
herbal tea (optional)
green tea (optional)

pure almond or vanilla extract (optional)
extra-virgin olive oil
Himalayan salt
chili flakes (optional)
stevia (optional)
cayenne pepper

Want to give the 3-Day Refresh a try for yourself and need some support? Go to 3 DAY REFRESH  to purchase your kit, then send an email to brownellbootcamp@gmail.com and I will reach out to help you on your journey!

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