Step 1: Review the menu plan, recipes and shopping lists. I highly recommend printing the materials and organizing them in a folder for easy, convenient access. All materials can be accessed and printed from our SHARED DRIVE You can also view all recipes HERE.
Step 2: Personalize the menu. A blank menu has been provided for printing and creating a personalized plan. Some individuals like to adhere closely to the plan, others like to get creative and personalize. You know yourself best. If you are new to this lifestyle, consider setting a goal to incorporate one or two of the menu items each day. Make your plan realistic and achievable for you!
You will notice that the menu items repeat for two days (ex: Day 1 & 3). Relying on leftovers some days reduces the amount of preparation you will need to do. If you prefer to eat the same thing for two consecutive days, that is another option. The menu includes smoothies some days for breakfast and soups or salads each day for lunch. Meat options have been provided on some days. Alternative recipes have been provided for those who wish for more variety or a vegan option. Salads, veggies and hummus or seed crackers and guacamole offer some great additions to lunch or dinner.
Step 3: The menu plan is the foundation of this reset. Supplement recommendations have been provided for those who wish to enhance their experience. Review the supplement document and determine which products you would like to include. For first-time participants or those new to the world of supplements, I recommend green powder, and fish oil. Those with prior reset experience and a mainly whole foods lifestyle would benefit from adding Cultured Coconut and MS prebiotic for a deeper experience. You will learn about some additional anti-inflammatory supplements throughout the experience
Step 4: Based on your personalized menu plan and supplement choices, modify or add to your grocery list as needed. Add quantities and any additional items. The grocery list is based on the exact menu plan provided and doesn't take into account any of the additional or alternative recipes. It's important to note that this plan is mostly designed to provide enough food for two people. If you will be cooking for your family or participating solo, you will need to increase or decrease the quantities of ingredients in the recipes. Many of the soups and main dishes can be prepared in advance and frozen for later. Many leftovers can also be frozen.
Step 5: Schedule your grocery shopping and preparation time. If you expect to be busy next week, I suggest 3-4 hours of food preparation over the weekend. This will ensure you have several dishes and snacks ready for the first week of the reset. Shopping on Friday and setting aside 3-4 hours on Saturday and Sunday for food preparation will ensure success. If you don't have time this weekend and prefer to cook your meals fresh each day, that can work too! Look at your calendar and plan accordingly. There is space on your blank menu plan to note what you will prepare and when.
Step 6: There are a few optional items that you can begin to prepare now. These items can certainly be purchased if you prefer. However, if you are keen and have the time and resources, you may wish to make your own veggie broth or bone broth. The soup recipes can also be made well in advance and frozen should you anticipate busy times ahead! We will be using a lot of soup broth so preparing homemade broth in advance is helpful.
Here are some helpful videos from some YouTube friends:
Check out this video on making bone broth. This process can be done using beef bones from your local butcher as well.
Check out this video on making vegetable stock for soups Save, freeze and use your veggie scraps for amazing soup stock. The following veggies work very well in stock: onion, leek, garlic, carrot, celery, fennel, sweet potato end and peel, parsnip, turnip, green beans, zucchini, peppers, wild mushrooms. Cruciferous veggies and leafy greens tend to leave a bitter taste and are not the best for stocks.
Enjoy your planning and preparation!
Natasha
