Key to our 10-Day Action Plan Reboot is this complete menu, featuring fresh, easy-to-make meals and snacks.
We'll kick off the plan with two days of detox -- a wholesome diet free of some the most common irritants: caffeine, sugar, wheat, dairy, soy and eggs. These easy-on-the-bod meals and snacks focus on hydrating fruits and vegetables to give you a fresh start.
Try going with just juice for breakfast today for an extra boost; if you prefer, supplement with a serving or two of fresh melon and berries garnished with mint.
Breakfast: Carrot, Beet, Cabbage, and Watercress Juice
Lunch: Millet Bowl with Black Beans and Vegetables
Snack: Avocado and Lime
Dinner: French Lentils with Caramelized Celery Root and Parsley
Snack: Fresh Fruit with Applesauce-Sweetened Tahini
The cleansing continues today with fresh fruits and veggies and whole grains, fresh juices and smoothies, and some lean protein for dinner. To get the most out of your detox meals, give them your full attention and enjoy every bite.
Breakfast: Cantaloupe and Avocado Salad with Honey Lime Dressing
Lunch: Quinoa and Corn Salad with Pumpkin Seeds
Snack: Fennel and Apple Juice
Dinner: Pacific Halibut in Green Tea Broth
(Use decaffeinated green tea.)
Snack: Ginger Smoothie
You can't beat local, seasonal produce for flavor -- and so, today's meals highlight the early summer bounty. If the fruits or veggies used are not currently in season in your part of the country, swap them out for ingredients that are.
Breakfast: Papaya-Berry Yogurt Parfait
Lunch: Arugula, Frisee, and Red-Leaf Salad with Strawberries
(Add in a 3-ounce can of salmon or a small grilled chicken breast to make it a meal.)
Snack: Roasted Spiced Chickpeas
Dinner: Swiss Chard, Snap Peas, and Beef Stir Fry
Snack: Strawberry-Banana-Tofu Shake
Nixing meat just once a week may cut your risk of heart disease, diabetes, and cancer. What's more, it's good for the environment -- and a great excuse to load up on delicious, nutrient-packed produce and plant-based protein.
Breakfast: Banana-Yogurt Smoothie
Lunch: Salad with Egg, Nuts, and Veggies
Snack: Soy-Chili Sweet Potato
Dinner: Rice and Beans with Avocado, Tomato, and Cheese
Snack: Tropical Fruit Parfait
So now you know it's no sweat to skip meat for a day. So, let's take it a step further and take a break from all animal products, including dairy, eggs, and honey. Done right, a vegan diet is packed with vitamin- and mineral-rich produce, beans, nuts, and whole grains.
Breakfast: Oatmeal with Blueberries, Walnuts, and Bananas
Lunch: Quinoa Salad with Toasted Almonds
Snack: Sweet Potato Hummus
Dinner: Two-Bean Vegetarian Chili
Snack: Coconut Date Bars
Leafy greens are hard to beat for their powerhouse nutritional profiles rich in potassium, folate, and vitamin K. We've got plenty of ways to fill your plate with these disease-fighting veggies.
Breakfast: Spinach and Herb Omelet
Lunch: Creamy Kale Salad
(Add 3 ounces grilled tofu or 1/4 cup chickpeas to make it a meal.)
Dinner: Whole-Wheat Penne with Sausage, Chard, and Artichoke Hearts
Snack: Banana, Berry, and Buttermilk Ice Pops
Good job swapping white bread and pasta for their whole-wheat counterparts. But there's more to grains than just wheat. Today, we'll expand your whole-grain repertoire with some of the lesser-known fiber- and B-vitamin-filled grains. To save time, you can prepare the warm barley cereal and the quinoa for the burgers on day 6; bake amaranth clusters up to a week in advance and store in an airtight container.
Breakfast: Warm Barley Cereal with Dried Cherries
Lunch: Grilled Chicken with Tomatillo-Tomato Salsa
Snack: Amaranth Clusters
Dinner: Greek-Style Quinoa Burgers
Snack: Chili-Lime Popcorn
With an abundance of fresh herbs in season, why go dried? Not only do they add complexity and brightness to each meal; ounce for ounce, they rival even superstar fruits and vegetables for their disease-fighting antioxidants. Today's recipes highlight fresh summertime herbs such as mint, basil, and parsley.
Breakfast: Greens and Herb Omelet
Lunch: Roasted Pepper, Feta, and Basil Bruschetta
Snack: Green Goddess Dip with Endive
Dinner: Orange, Parsley, and Walnut Salad;
Whole Fish with Mint
Snack: Poached Pears with Dark Chocolate
Today, we nurture your skin from the inside out with a day full of ingredients rich in omega-3s, vitamin E, vitamin C, and other beauty-boosting nutrients.
Breakfast: Citrus Salad with Cashews and Mint
Lunch: Favorite Summer Sandwich
Snack: Mango-Coconut Water Smoothie
Dinner: Spinach Salad with Pomegranate and Avocado;
Glazed Salmon with Spicy Grapefruit Relish
Snack: Four-Berry Salad