Dr. Bereliani s 1-Day Reset Cleanse

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1 Dr. Bereliani s 1-Day Reset Cleanse This meal plan is designed to help you reset healthy habits after an indulgent weekend or vacation. Unlike a traditional cleanse, this plan includes lots and lots of filling, nutrient-dense food. In fact, you can eat up to 3 meals and three snacks and STILL be making healthy choices. Each meal is rich in nutrients, packed with veggies, high in protein, and filled with fiber to keep your body operating at peak performance, all day long. I ve found that sticking to this plan for even a day goes a long way to helping me make healthy choices all week long. Think of it as a diet jumpstart, rather than a rigid plan.

2 Breakfast for one: Polyphenol Smoothie Bowl Ingredients: ½ cup frozen blueberries 1 frozen banana 1 tablespoon almond butter ¼ avocado 1 cup spinach ½ cup strawberries ¼ cup water or almond milk (unsweetened) ¼ cup unsweetened coconut flakes ¼ cup rolled oats Instructions: 1. In a small saute pan, toast the coconut flakes, oats and flaxseeds over medium heat, stirring constantly (they go from raw to burnt FAST!) 2. Add cinnamon and honey and remove from heat. 3. Add blueberries, banana, almond butter, avocado, spinach, strawberries and almond milk to a blender. Blend until smooth this should be thicker than an average smoothie. 4. Pour into a bowl, and top with granola! Enjoy.

3 Lunch for one: Qunioa Kale Salad with Lemon Dressing Ingredients: ½ cup cooked quinoa 1 red onion, diced ¼ avocado, diced 1 small tomato, diced ½ cup diced cucumber 1 cup kale, stems removed, finely chopped ¼ cup diced parsley 1 strip bacon, cooked and diced (optional) Juice of 1 lemon 1 tablespoon red wine vinegar ¼ cup extra virgin olive oil 1 teaspoon dijon mustard 1 clove garlic, crushed Salt and pepper, to taste. Instructions: 1. In a bowl, combine the quinoa, onion, avocado, tomato, cucumber, kale, parsley, and bacon. 2. In a separate bowl or jar, whisk together the lemon juice, vinegar, olive oil, mustard, and crushed garlic. 3. Toss dressing with salad, add salt and pepper to taste, and enjoy.

4 Dinner for two: 1-Pan Roast Salmon and Veggies For the Salmon: 1 cup greek yogurt 2 tablespoons curry powder 1 teaspoon black pepper 1 tablespoon soy sauce 1 teaspoon honey Zest of one lemon Juice of one lemon 2 cloves garlic, crushed 2 salmon filets (6 oz each) For the Yogurt Sauce: 1 cup greek yogurt ¼ cup cucumber, peeled and diced ¼ cup red onion, peeled and diced, ¼ cup parsley, minced ¼ cup fresh dill, minced ½ teaspoon sea salt ½ teaspoon black pepper Zest of one lemon For the Vegetables: 1 cup green beans, ends removed 1 cup asparagus, ends removed, trimmed and halved ½ small head broccoli, trimmed into small florets 1 red pepper, sliced into green beansized pieces ½ red onion, thinly sliced ¼ cup extra virgin olive oil 1 lemon, sliced thin ½ teaspoon salt ½ teaspoon black pepper 4 cloves garlic, diced

5 Dinner for two (continued): 1-Pan Roast Salmon and Veggies Instructions: 1. Preheat oven to Prepare the salmon: Combine the yogurt, curry powder, soy sauce, pepper, lemon juice and zest, honey, and garlic in a zip-top bag. Add salmon and refrigerate for at least 30 minutes, or as long as 3 hours. 3. Prepare the sauce: In a bowl, combine all ingredients for the yogurt sauce, and place in refrigerator until serving. 4. Prepare the vegetables: Combine olive oil, salt, pepper and garlic in a bowl. Add all vegetables, along with the lemon slices, and toss to coat thoroughly. Arrange on a foil-lined sheet tray, leaving room for the salmon in the center of the tray. 5. Remove salmon from marinade and arrange on the sheet tray. Bake for 10 minutes, then toss vegetables and return to oven for additional minutes, or until the salmon is cooked through. 6. Remove from heat and serve, topping the salmon with the yogurt sauce.

6 Snacks and Sweets: Tips, Tricks, and Suggestions Maybe those three square meals are enough to fill you up - for many people, that s plenty. But even on a cleanse day, you shouldn t feel like you re going hungry...and you definitely shouldn t feel like you re starving. That s where snacks come in, and this cleanse allows for up to three snacks per day (two savory, one sweet.) I typically eat savory snacks between breakfast and lunch and between lunch and dinner. And that sweet snack? It s dessert, after dinner, but at least an hour before bedtime. After all, everything s better with a little dessert. Savory Snacks: Vegetables and ¼ cup hummus Vegetables and ¼ cup guacamole Hard boiled eggs with salt and pepper ¼ cup nuts (salted OR unsalted) 1 piece string cheese wrapped in 1 slice proscuitto 1 oz cheese (any kind) ½ cup kale chips Sweet Snacks: 1 cup of berries and 1 oz dark chocolate Fresh fruit with ¼ cup whipped cream Fresh fruit with ¼ cup coconut milk ½ cup fruit sorbet No-sugar-added fruit and veggie popsicles Frozen fruit smoothies (I blend frozen pineapple with a touch of coconut water)