PROGRAM & NUTRITION GUIDE

PROGRA M & NUTRITIO N GUIDE

Reclaim. Release. Restore.Not long ago, while flying back from a business trip, something happened that really hit home for me. As the plane began to descend, I watched the sky outside my window slowly turn from a pure, crystal clear blue into an ugly, yellowish-brown haze.

I’d probably seen that happen dozens of times before. But this time, I realized that this yellow fog was the environment we actually live in. Not the beautiful pure air we’d been flying through earlier, but a toxic soup we’ve been absorbing into our bodies all our lives, along with the air we breathe, the food we eat, and the water we drink.

I began to realize that it’s not enough just to work out and eat right; we also have to find a way to cleanse from the inside out—a total-body reset to get people healthy on the inside, the same way our exercise programs get you in shape on the outside.

The Beachbody Ultimate Reset is a three-phase program designed to do just that. Without starvation. Without having to sit near a bathroom all day. A deep, total health transformation.

I was lucky to find the perfect person to create the program pretty close to home: my wife, Isabelle Daikeler. As a fitness and wellness expert, she’s

dedicated her life to investigating how the body responds to nutrition, and to helping people get their health back.

Working with superfood expert Darin Olien, Isabelle helped develop a wellness program that’s healthier, more complete, and more user-friendly than anything that’s ever been put together before.

I’m proud to say that the Beachbody Ultimate Reset is a survival kit for living in a toxic world.

You’ll find everything you need to do your Reset right here in this box. For support, I highly recommend that you join a group that’s doing the program at the same time as you are. And be sure to work with your Team Beachbody® Coach and go online to UltimateReset.com and the official Facebook support groups for even more advice and information.

Good luck . . . and enjoy your tune-up!

Carl Daikeler CEO, Beachbody

A Note from Carl Daikeler, CEO of Beachbody®

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Welcome. Thank you for choosing the Beachbody Ultimate Reset.

If you’ve been struggling with your health, food cravings, your weight—or even if you’ve just experienced low energy and feeling sluggish—I want you to know that you can feel better.

In 20 years of working with clients, I’ve seen the difference that a total inner-body reset can make: the improved energy, better digestion, clearer skin, and a more present and aware state of mind. The Beachbody Ultimate Reset is how I can bring that knowledge—and those results—directly to you.

Over the next 3 weeks, as you complete each phase of the program, you’ll be letting go of baggage—physical and emotional. But the Beachbody Ultimate Reset will never ask your body to do anything it doesn’t already know how to do. You’ll learn to listen and be conscious of what your body really needs. You’ll be amazed how delicious the right foods for your body can taste.

Your journey may not always be easy. But like all journeys of growth, it can change your life for the better.

Remember you’re not alone. Along with your Coach and everyone at Beachbody, I’m here to make sure you have all the tools and support you need. That’s why I’ve included a complete menu and diet plan,

with recipes, shopping lists, and snacks. We even created a Beachbody Ultimate Reset cooking video which you can access, along with other helpful information and videos at UltimateReset.com.

Hopefully, after completing the Ultimate Reset, you’ll feel lighter, you’ll feel healthier, and you’ll want to keep on feeling that way. That’s a real change.

Enjoy your Reset!

Isabelle Daikeler Co-creator, Shakeology and Beachbody Ultimate Reset

A Note from Isabelle Daikeler, nutritionist, wellness expert, and co-creator of the Beachbody Ultimate Reset

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Before you go any further, read this.

Although each individual will find his or her own degree of challenge, there will be challenge. Which brings us to this. The key to completing the Ultimate Reset with the least amount of stress and the greatest amount of benefits comes down to one word: Preparation.

And that begins with reading, and often rereading, this guidebook.

The more you understand the process you are about to go through, and the overall Reset philosophy, the smoother the next 21 days and the days post-Reset will be.

So read this book. Mark it up. Bend the pages. Whatever you need to do. But know that the info you have in your hand—along with the support you’ll find in your Challenge Group and on the website where you can reach out to our advisors, as well as other Resetters going through their 21 days—is the ticket to getting the most out of your Reset journey.

And remember, the Ultimate Reset not only helps restore your body, it changes lives. We are excited to hear your results.

The Beachbody Ultimate Reset is not to be used while pregnant or breastfeeding. As with any new supplement or nutrition program, please consult your healthcare professional before beginning the Beachbody Ultimate Reset, especially if you have any medical conditions. If you experience any adverse reactions to this program, stop the Beachbody Ultimate Reset immediately and consult your healthcare professional.

You’re about to embark on what may be the greatest 21-day health journey of your life.

Each day we receive inspiring stories from people who have Reset their system. Everything from a more positive outlook on life to improving key markers of overall physical health.

And then there are those who have Reset their lives in other ways; no longer emotionally dependent on food, no longer feeling helpless in the kitchen, no longer needing caffeine to get them energized or alcohol to help them relax. That’s how deep this program is.

And that’s the reason for this page. We wanted to take this time to not only point out some Reset results but also to make it clear upfront that the Ultimate Reset was not designed to be easy. It was designed to be effective. To be, as the name states, the Ultimate.

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Why Reset?

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When you think about it, it’s amazing just to be alive. Living in this modern world, where new technologies and industrial advances arrive on a near-daily basis, can sometimes seem absolutely miraculous. But all these modern conveniences have come with a price.

We’re breathing air that’s far from pristine, drinking water that’s not even close to being pure, eating foods laced with things we can’t even pronounce—chemical additives, preservatives, and pesticides—and absorbing toxins contained in everything from our children’s toys to the pillows where we lay our heads.

Here’s the good news: Your body is a very resilient, very efficient machine, able to neutralize or eliminate most of this chemical onslaught on a daily basis. The bad news is that this incredible machine is being pushed to its limits—and you can probably feel the results in the form of lower energy, weight gain, and a weakened immune system.

To put it simply, our bodies—our own personal survival machines—are now struggling to do what they used to do much more easily.

You might not be able to change the environment (although hopefully, we’ll all try a little harder!), but you can change yourself. With a little assistance, you can help your body do again what it once did naturally—receiving more of the things that are good for you and getting rid of the things that are bad.

That’s what the Beachbody Ultimate Reset is all about. In just three weeks, you’ll steer your body from mere survival back to a state of “thrival.”

In just 21 days, you’ll take back your power. Bolster your health. Release what no longer serves you. Learn. Cleanse. And if you’re not already, you’ll become 100% in awe of the remarkable creation that you are.

“Life is not merely to be alive, but to be well.” —Marcus Valerius Martial

Roman poet

In an open-label clinical study published in an independent peer-reviewed journal, fifty participants followed Ultimate Reset’s supplements and clean eating meal program for 21 days. The results of the study were impressive.

After the 21-day program, participants in the study achieved healthy weight loss and experienced significant improvements in several key markers of health, including improving their BMI, cholesterol, and blood pressure levels already within the normal healthy range.

Their great results are consistent with what we have been hearing from our Ultimate Reset customers. In fact, with the added benefit of peer support, our network of Team Beachbody Coaches, and 24/7 Facebook groups, our customers have been experiencing amazing results they never expected.

We know there are many other cleanses on the market, but few, if any, can offer this kind of clinical and peer support for their diet or cleanse program to help you on a path to a healthier lifestyle.

A toxin is defined as any compound that has a detrimental effect on cell function or structure. Toxins, or man-made contaminants, include industrial chemicals and their polluted by-products, as well as pesticides, food additives, heavy metals, drug deposits, secondary smoke, and environmental hormones. Each year, more than 4 billion pounds of toxic chemicals are released by industry into the nation’s environment, including 72 million pounds of recognized carcinogens.

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THE BEACHBODY ULTIMATE RESET PROGRAM & NUTRITION GUIDE

Table of Contents

The Beachbody Ultimate Reset 2

What’s in the Box? 6 What to Expect During Your Ultimate Reset 12

Beginning Your Ultimate Reset 13 Exercise 14 Sleep 16 Breathing 18 Water 20 Conscious Eating 22 Emotions 24 Relationships 26 Program Options 27

Enhancing Your Reset 28Ready, Set, Let's Do It! 31

This Is Me Now 32

Ultimate Reset Daily Regimen and Menu 36

Phase 1 Reclaim 37 Phase 2 Release 49 Phase 3 Restore 61

Ultimate Reset Snacks 72

Ultimate Reset Recipes 77

Reset in a Crunch 110

Shakeology and the Ultimate Reset 112

Ultimate Reset Ingredient List 114

Frequently Asked Questions 118

Transitioning Out of Your Reset 122

Shopping Lists 127 1

In the first week, Phase One, you Reclaim your body, accessing its inner chemistry and preparing for change. You’ll gradually remove foods such as red meat and dairy, which are known to place stress on the digestive system, from your diet for the duration of the Reset.

Start eliminating these during the first week.

Day 1 Day 7PHASE 1

The Beachbody Ultimate ResetWhat makes the Beachbody Ultimate Reset so much more effective than the typical cleanse and detox programs on the market?

First off, the Beachbody Ultimate Reset is not just a cleanse—although you will certainly experience those benefits. It’s a no-starvation, multifaceted, life-changing, cutting-edge, “this-is-the-real-deal,” inner-body tune-up.

We call it that because it does so much more than simply cleanse. Yes, it does help your system eliminate waste, gently and naturally. But it also helps revitalize your body and mind, and fuel your body with the micronutrients and macronutrients it craves.

So how does it work?

The Ultimate Reset is a 21-day program, but it’s helpful to think of it in three distinct phases, each one week long, with a post-Reset transitional phase where you can gradually return to your “normal” diet based on the habits and lifestyles you consciously choose.

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In the second week, Phase Two, you begin to Release unwanted compounds that have been holding your system back and start the detoxification process. This phase includes a gentle colon cleanse and digestive support. You’ll now be eating a fully vegan diet.

Eating a vegan diet doesn't mean less food!

Day 14 Day 21PHASE 2 PHASE 3

In Phase Three, the third week, you’ll help Restore your digestive system, along with other internal processes, to maximum efficiency, putting nutrients, enzymes, and pre- and probiotics back into your body. You’ll cut back further on grains; now you’ll be eating mostly fruits and vegetables.

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PHASE ONE – ReclaimDuring these first 7 days, you will begin to alter your diet, slowly removing foods like red meat and refined items that put stress on your digestive system and can tilt your body toward a more acidic state. You’ll also be introduced to four of the six supplements that make up the Ultimate Reset program—Power Greens, Mineralize, Optimize, and Soothe.

Because most of us are living in a slightly dehydrated state, in Week One, you’ll begin to properly hydrate your body, which is critical for optimal cellular function. Along with hydration, the Week One meal plan will provide you with the vital nutrition needed to help maintain the body’s alkaline/acid balance.

Once your system has been primed, balanced, and nourished, it will be ready to continue the detoxification process.

PHASE TWO – ReleaseIn Week Two, you’ll continue to refine your diet. You’ll have stopped eating animal proteins, and you’ll be eating vegan meals (for veggie-challenged people, rest easy—we’ve found a way to make it delicious!). You’ll also be adding the next element in the Beachbody Ultimate Reset program: Detox. This supplement was designed to help optimize the body’s ability to eliminate unwanted substances. It has been formulated with milk thistle, which has been used for thousands of years to help support healthy liver function.

Although the Ultimate Reset is gentle, you may find you’re releasing from more than just your digestive tract. Some people experience skin break outs, while

others find themselves releasing toxic emotions or dropping negative habits they’ve been holding on to.

NOTE: Due to the highly individual nature of each person’s system, we have seen releases occur earlier (in Phase 1) and later (in Phase 3) and to varying degrees, so be aware that even though Phase 2 is geared toward releasing, these releases—be they physical or emotional—generally occur when your body sees fit. It is important to realize that your release experience will be correct for you, and not to judge it or compare it to another person’s experience.

PHASE THREE – RestoreHopefully, your first two weeks on the Beachbody Ultimate Reset had profoundly positive effects on your body. You’ve stepped out of your comfort zone in learning to think about food in a new way, eating and shopping for ingredients you may never have heard of before (wakame seaweed, anyone?), and introducing new supplements into your daily regimen.

During this final phase, you’ll adjust your diet once again. You’ll cut back on grains and consume mainly fruits and vegetables—for fiber and further alkalinization, and to provide your body with pure, whole foods that are of high nutritional value and are easily absorbed. Right now, that may sound tough...but once you’ve tuned up your body, the food you do eat will satisfy you more (you’ll find that fruit tastes like candy!).

In Phase 3 you’ll also be introduced to your final supplement—a pre- and probiotic called Revitalize—which will help restore healthy bacteria to your freshly scrubbed digestive tract (this is very important, and often neglected in cleanse programs).

Avocados contain enough good fats to help keep you full.

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Reclaim. Release. Restore. After just 21 days on the Beachbody Ultimate Reset, you’ll be feeling dramatically better—physically, mentally, and emotionally.

Will it be challenging? Yes, as we stated earlier, you may come up against some personal challenges. But just as Beachbody’s workouts aren’t the easiest fitness programs you can do, the Ultimate Reset may require some extra effort. So, yes, this is hard, but in return, it delivers extraordinary results. And keep in mind, no matter how challenging this may be for you, you have the entire Team Beachbody community in your corner to help you through.

Once you complete your 21-day program, you’ll have a “transitioning back” period, in which you’ll be guided back into life after the Ultimate Reset. You’ll get advice on food and exercise, along with helpful tips on how to maintain—and continue to build on—all you’ve accomplished.

One final piece of advice: Please be gentle on yourself. A lot of changes will be taking place over the next 21 days. Treat yourself with the patience and understanding you’d offer to anyone else who is truly looking to “Reset” themselves.

Enjoy your tune-up!

Learn more at UltimateReset.com and on the official Ultimate Reset Facebook support groups.

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What’s in the Box? Power Greens

A healthy diet, with plenty of greens, may help support the body’s acid/alkaline balance*

RevitalizeHelps support beneficial flora in the digestive tract*

DetoxKey ingredients traditionally used to help support the body's natural detoxification processes and healthy liver function*

The Six Supplements and What They Do

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OptimizeSupports nutrient absorption and bioavailability*

SootheIngredients traditionally used to support digestive health and the body’s response to oxidative stress* Mineralize

Adds natural minerals needed by the body

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Power Greens

A healthy diet, with plenty of greens, may help support the body’s acid/alkaline balance.*

The common diet of highly processed foods, sugary treats, soda pop, alcohol, and other items deemed “acidic” can negatively influence the body’s optimum responses and balances, causing stress to the system. This means your body needs to work harder just to stay in its natural sweet spot (a state known as homeostasis), and maintain the stability of your internal environment.

The Ultimate Reset program is built around supporting the internal balances needed for optimum health and well-being.

Power Greens is a combination of six powerful greens, including kale, matcha green tea, cucumber, celery, spinach, and chlorella, each known for providing their own unique benefits, and now brought together to form the perfect “green team.”

The body is a complex organism. Balance is key. And so are greens. Keep the green team on your side.

Take once a day.

FUN FACT

Chlorophyll, the pigment that makes green plants green, has a molecular structure almost identical to that of the hemoglobin in our own blood.

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Optimize

Supports nutrient absorption and bioavailability.*

Enzymes initiate millions of reactions within the body each moment. They are responsible for nearly every bodily function, including vision, growth, and respiration, as well as the storage and release of energy. Without enzymes, life simply can’t exist.

As we age, our enzyme levels and activity can decrease. Couple this with poor diet, stress, or other environmental factors, and we can find ourselves in a state of enzyme deficiency, impacting various bodily functions—including how we absorb and digest nutrients.

Optimize is a proprietary blend of systemic and digestive enzymes that function to help catalyze various natural processes of the body. These enzymes, such as protease, bromelain, amylase, and lipase, can also help support nutrient absorption and bioavailability. Added camu-camu fruit supplies vitamin C to help promote health and wellness as well as optimal body function.

Take 2 capsules 3 times per day, 30 minutes before meals.

Mineralize

Adds natural minerals needed by the body.

Minerals, including sodium, are essential to life. We can’t live without them. Sadly, today’s common table salt (sodium chloride), found in most homes and restaurants and in all packaged foods is highly processed.

Our Mineralize is formulated with Pink Himalayan Salt which is minimally processed and has a broad spectrum of trace elements. This beneficial salt and its elements are needed by the human body to help regulate fluid absorption, avoid muscle cramps, and maintain fluid balance in the body.

If you want your body to function properly, you need REAL salt from the earth, complete with all its natural elements.

For mixing instructions consult the Reset Water section on page 20.

GOOD TO KNOW

To increase your enzyme levels naturally, be sure to eat lots of unprocessed and raw foods, including plenty of fresh fruits and vegetables.

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Detox

Key ingredients traditionally used to help support the body's natural detoxification processes and healthy liver function.*

Contrary to common belief, the colon does more than eliminate waste. It influences hydration, nutrient absorption, and immune system function. The colon also extracts water, potassium, and some fat-soluble vitamins from solid wastes before your body eliminates them. If your colon isn’t processing and eliminating waste properly, your digestive system can back up, causing you bloating and discomfort.

When formulating Detox, we set out to create a supplement that was not the most powerful “take it and run to the bathroom” cleanser on the market. Believe us, making that type of supplement would have been easy! We wanted to strike that perfect balance, formulating a product that would get the job done—cleansing, restoring, and resetting your system—while not forcing the body/bowels into a release.

A key ingredient in Detox is milk thistle, which has been used for thousands of years to help support liver function. Herbalists have long valued milk thistle for its ability to help the liver deal with environmental challenges.

Take 3 times a day, as called for by schedule.

Soothe

Ingredients traditionally used to support digestive health and the body’s response to oxidative stress.*

Soothe is a one-of-a-kind supplement that combines two incredible botanicals: aloe vera and curcumin.

Aloe vera is a succulent plant long used in traditional healing to relieve minor cuts, burns, and insect bites. Aloe vera has also been traditionally used to support digestive health and the body’s response to oxidative stress. Curcumin, a household remedy in India that’s long been a staple in ayurvedic medicine, is a natural extract of the spice turmeric. Like aloe vera, curcumin promotes digestive health and is known for its antioxidant properties that help the body fight free radical damage.

Our organic aloe vera is harvested to ensure that only the mature leaves are picked, and filleted to keep only the beneficial gel. These careful steps allow us to bring you pure and potent aloe vera that’s freeze-dried and powdered to help preserve its beneficial compounds. The resulting product has a 200x concentration for potency.

We’re excited to bring these two powerful, time-tested wellness agents together to create Soothe.

Take 2 capsules 30 minutes before the evening meal.

What’s in DetoxOur balanced formula contains many of the planet’s most amazing natural healing agents. Here are just some of the powerful ingredients found in Detox:

Chia seed – The edible seed of the desert plant salvia hispanica, abundantly high in fiber and omega-3 fatty acids.

Milk thistle – A flowering Mediterranean herb used medicinally for more than 2,000 years to support liver function.

Turmeric – A powder ground from the root of the curcuma longa plant, which is indigenous to the Himalayas.

Flax powder and chia seed – Aid in maintaining regularity and provide support for overall balance.

Ginger – Has long been prized by many civilizations for its aromatic, culinary, and beneficial properties.

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Revitalize

Helps support beneficial flora in the digestive tract.*

Probiotics help restore the balance of healthy bacteria in your digestive tract. They are live microorganisms (in most cases, bacteria) that are similar to beneficial microorganisms found in the human gut. They’re sometimes called “friendly” or “good” bacteria because they help break down carbohydrates, and provide a beneficial environment for the digestive tract.

Antiobiotics, while they have helped cure disease and saved countless lives, can destroy healthy bacteria indiscriminately. This depletion of good bacteria in the intestines can keep your body from performing optimally.

Our Revitalize capsules are unique in that they combine both pro- and prebiotics, helping your body maintain the right environment for healthy intestinal flora.

Take 2 capsules 3 times per day, 30 minutes before meals.

Want to know more? Go to UltimateReset.com

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

ULTIMATE RESET CADDY

Also included with the Beachbody Ultimate Reset is a convenient Ultimate Reset Caddy, designed to help you carry each day’s supplements with you so you comply with the program even while you’re out and about.

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What to Expect During Your Ultimate Reset

When steering your body back to optimal health with a program as focused as the Ultimate Reset, there will almost certainly be moments, days in fact, of real struggle, perhaps anxiety and second thoughts. These can take the form of changes in your energy levels, mental clarity, moods, complexion, food cravings, and bowel movements.

Imagine you just started a new fitness program. You’d be sore for a few days, right? Same with the Reset. All of these are temporary, normal effects of your body’s cleansing process, as unwanted elements are released through your system. They’re signs that you’re making progress!

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BEGINNING YOUR ULTIMATE RESET

It might get most challenging here.

Write down your start date—it will become an important day in your life! Maybe you’ll choose to start on January 1, or the first day of summer, or your birthday. What better gift to give yourself than health and renewal?

Here are a couple of other issues to consider:

You’ll need to prepare physically and mentally for your Reset, so choose a time when you’ll be able to focus completely on the task. For example, you shouldn’t begin your program when you know you’ll be traveling, since carrying all your meals and supplements with you might be difficult.

Some people report that Days 3 through 5 can be particularly challenging. Your results may vary. For that reason, though, we suggest beginning your program midweek, perhaps on a Wednesday, so you can overcome any emotional or physical hurdles over the weekend, when you’ll be more relaxed.

There will be a transitioning phase where you will slowly be reintroducing foods after your Reset. This may also play a part in selecting your start date. By familiarizing yourself with the “My Ultimate Reset is complete. Now what do I do?” section on page 122 you will better understand what to expect and plan for.

A note about cold weather: If your Reset will be taking place during the winter months and you live in a cool or damp climate, be sure to keep yourself warm, as the body tends to chill more easily when cleansing. So bundle up!

Is there a perfect time to begin the Ultimate Reset? Well, the short answer is yes...the time that’s right for you. To decide when that time should be, we suggest you read this section all the way through, take a look at what’s coming up in your life personally and professionally, and block out 21 days when you won’t be especially distracted or stressed by events.

Try to pick a time when you're not stressed.

Write down your start date.

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EXERCISE

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What you can and should do during your Ultimate Reset:

To get the most out of your Reset, it’s best not to do strenuous exercise during the next 3 weeks. The Reset is already giving your body a serious internal workout. It’s important to allow your nervous system to remain in a relaxed state, and to refrain from asking your body to repair muscle tissue at the same time it’s cleansing and detoxifying.

As challenging as it may be for some to put strenuous exercise aside, you’ll soon reap the rewards of an internal system that works more efficiently, and a muscular system that’s been allowed to rest, recuperate, and recharge.

Recommended exercise while resetting:

STRETCHINGMove your body. Don’t strain, just stretch to a degree that’s comfortable, allowing yourself to feel more open, alive, and in touch with your body.

BREATHINGTake long, slow, deep breaths throughout your day. They’ll help you to further detox, energize your cells, relax, and remain focused.

WALKINGOne or two brisk 20-minute walks, AM and PM, are highly recommended. Be sure to move your arms during the walk to increase circulation, and concentrate on your inhales and exhales—make them deliberate and not forced—drawing oxygen and vitality into each and every cell of your body. On your exhales, you can even picture yourself blowing toxins out of your body.

You can take your exhales one step further by imagining yourself blowing out old habits: anger you’ve been holding on to, sadness, anything you feel you’re now ready to release, clearing the way for something new and more aligned with the healthiest possible version of you.

Similarly, you can think of inhaling forgiveness, self-acceptance, gratitude, and love.

SWIMMINGGentle swimming is allowed. However, due to the chemicals found in most swimming pools, we do not advocate pool swimming during your Ultimate Reset. Freshwater lake or calm ocean swimming, at an easy pace, is recommended.

Be aware that your body may feel chilled easier while detoxing. So you may want to avoid cold water.

RESTORATIVE YOGARestorative yoga is a gentle yet powerful yoga practice that helps relax the body, increase circulation to the organs, and calm the nervous system.

Poses are held for a longer time and are supported

by props, allowing for a deeper release, making this practice an excellent addition to your Ultimate Reset. Most yoga studios offer restorative yoga.

Note: Because these long-held, supported poses will greatly enhance the detoxification process of your Ultimate Reset, you may feel a bit drained or even dizzy after your class. Be sure to drink 8 to 12 ounces of Mineralized distilled water and give yourself some time to adjust before reentering the fast-paced world.

TAI CHENGDr. Mark Cheng combined the gentle martial art Tai Chi with modern sports science to develop Tai Cheng. Its movements are slow, steady, and flowing, engaging your mind and spirit as much as your body.

Practicing Tai Cheng’s Phase 1 during your Reset can help you to connect more deeply to your breathing, promote balance, increase fluidity of movement, and stimulate vital energy.

Note: Tai Chi is subtle but powerful, and even a gentle practice may speed up the detoxifying process. Be sure to drink 8 to 12 ounces of Mineralized distilled water after your Tai Cheng workouts, to help flush away anything that may have been stirred up.

Right after your Reset, you can return to light resistance training (at 50% of your maximum effort). One week later, you can dive back in to your strenuous Beachbody exercise program, or begin a new one. You’re likely to find your workouts to be more productive than ever before.

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SLEEP

Given the changes you’re making during your Ultimate Reset, you may find that your normal sleep patterns are altered. You might need to sleep more or go to bed earlier, especially during Week 1. Your body is working harder than you think. Sleep will be very important for these 21 days. You might also be pleasantly surprised to notice that you’re waking up feeling more rested than ever before.

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Because your body relies on its sleep cycle to help it rejuvenate, it’s important that you try to get an ample amount of shut-eye during all three phases of the Ultimate Reset. Here are some helpful tools for getting your rest and for improving the overall quality of your sleep.

Pay attention to how you end your day. To help leave behind the racing thoughts, take a moment to write down anything that’s still occupying your mind. Getting the thoughts out of your head and down on paper can help ease your mind so it can relax for the night. Your subconscious may create solutions while you sleep, and in the morning, your notes will give you comfort that you can pick up where you left off.

Use your breathing to prepare for sleep. Once you lie down, notice the air moving in and out of your body. Take conscious breaths, counting backward from 30, following your natural rhythm. Don’t force or rush these breaths; this is about relaxation and allowing your body to settle. Allow each inhale to fill and relax any area of tension, from your toes to the top of your head. With each exhale, sigh out that tension, along with any negative thoughts from your day. Soon you’ll feel your body grow quiet and more ready to rest.

Turn off the electronics. All electronic devices give off varying degrees of electromagnetic fields, or EMFs, which affect the bioelectrical system of the human body. In fact, studies have reported that reduced sleep quality may be linked to EMF exposure. In general, the less

electricity you’re exposed to while sleeping, the more soundly you’ll sleep. Consider unplugging all nearby electronic devices before going to bed (except those used for health purposes), and placing your cellphone a good distance away. This may seem a bit drastic, but try it. Many people notice a change when they reduce the amount of electrical pollution in their sleep environment.

Let in the fresh air. Sleeping with the window open will allow fresh air to circulate through your bedroom and allow your lungs to replenish your natural oxygen level. (Avoid this if you’re a light sleeper, or know you’ll be disturbed by outside noise.)

Try a white noise machine. If disruptive sounds keep you awake or keep you from entering a deep, restful sleep, consider buying a white noise machine. (In this case, the benefit gained outweighs the small EMF.) These appliances fit on your nightstand and offer soothing, sleep-inducing sounds, such as crickets, chimes, and gentle rainstorms.

Waking Up. When you awaken, be sure to take several deep, full breaths. Our breath becomes shallower and less frequent when we sleep. Start your day off right by sitting up straight and taking ten purposeful breaths. Draw in fresh air, along with renewed energy and focus for your Reset. Exhale slowly and completely through your mouth, releasing any remaining carbon dioxide. Take a moment to commend yourself for doing your best and resolving to improve your health, and to give thanks for all you have.

“I was significantly impressed with the results! Both my cholesterol and blood sugar levels improved, and I lost 2 to 3 pounds a week. I’ve never had as much energy throughout the day, and I’m not craving sugar or caffeine. My mood’s been good, my energy level’s more stable, and overall I just feel lighter and healthier.”‡

—Dr. Michael Farzam Reset Medical Doctor

Beachbody

‡Dr. Farzam’s cholesterol and blood sugar changed but he started and finished the program

within normal range.

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Breathing increases the supply of oxygen to cells throughout your body, and clears your system of carbon dioxide waste. Proper breathing improves your circulation, calms your nervous system, reduces muscular tension and mental fatigue, eases pressure on your heart, massages and stimulates your internal organs, aids in digestion, and reduces stress. (We’ve all heard, “Relax, take a deep breath,” because it actually works!)

What is proper breathing? First, let’s look at improper breathing. When you’re stressed, tense, overscheduled, and under-relaxed, your muscles become constricted. This can cause shallow breathing, meaning you breathe mainly into your throat and upper chest, never filling the lungs completely.

Proper breathing means breathing more deeply, filling your lungs completely (though not forcibly) to ensure that you’re getting the full benefit of your breath. It’s sometimes called diaphragmatic breathing, referring to the diaphragm, the muscle just below your lungs that moves to allow them to expand.

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Here’s an exercise to help you check the level of your breathing and work on deepening it:

Sit up straight, placing one hand on your chest and the other on your abdomen. As you inhale, notice which hand rises. Your goal is to draw air in past your chest, all the way down into your belly. When you accomplish this, you should feel the hand on your belly rise.

Whether this comes easily for you or takes practice, the point is to become aware of your own breathing pattern and to retrain your body to breathe more deeply into the diaphragm.

Track your progress throughout your Reset. When you catch yourself slipping into a shallow breathing pattern, relax and draw in some long, deep breaths.

Proper breathing is one of the greatest things you can do for your health—and it’s free.

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Water helps regulate your body temperature, lubricate your joints and muscles, flush waste from your cells, cleanse your internal organs, balance fluids, and eliminate toxins from your bloodstream. In short, it’s essential for all life. Without it, we’d die.

WATER

Drink plenty of Mineralized distilled water during your Ultimate Reset to help your body during its detoxification process and to minimize minor or temporary headaches and body aches that may arise. If you have any persistent or severe headaches or body aches, please consult your physician.

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You should stay well ahead of dehydration, and never allow yourself to feel too thirsty.

Drink water before meals, rather than during meals.During your Reset, we encourage you to drink an 8- to 12-ounce glass of Mineralized distilled water 5 to 10 minutes BEFORE your meals, instead of drinking during meals. This will probably be a big shift. If you understand the reasoning, it may be easier to make the change.

Drinking liquid while you eat tends to dilute digestive juices and acids, which slows down your digestion considerably. When food takes too long to go through your system, it can cause digestive problems.

In addition, drinking water prior to a meal curbs your appetite and dulls hunger pangs. Water also prepares, opens, cleans, and lubricates the digestive tract, getting

your body primed and ready for the food to come.

Worried that you won’t be able to swallow your food without drinking? Another new practice you’ll be learning is to chew each mouthful of food longer and more thoroughly. Aim for 20 to 30 chews before swallowing. Ideally, your food should be nearly liquid in consistency before you swallow it, so not having a glass of liquid to wash it down with won’t be a problem. You may begin drinking Mineralized distilled water 30 minutes after your meal.

Since hydration is a major part of the health equation, it’s also a major part of the Ultimate Reset. During the next 21 days, you’ll drink a great deal of distilled water with the supplement Mineralize added to it. Distilled water is a highly purified source of water and is the preferred choice for cleansing. Adding Mineralize to it will supply you with essential minerals and electrolytes (sodium and chloride) your body needs for optimum health.

During your Ultimate Reset you will be using distilled water (with added Mineralize) wherever “water” is called for. Besides the 12 to 24 ounces you drink with your supplements, we recommend you drink additional “Mineralized” distilled water throughout your day. (To help calculate your water intake and to make sure you get enough water, take your weight in pounds, divide by two, and drink that many ounces of water each day—for example, if you weigh 160 pounds, try to drink 80 ounces of water a day.)

For ease of use, we recommend that you add 1/4 tsp. of Mineralize directly to your gallon of distilled water and pour from that throughout your day.

MINERALIZE MIXING INSTRUCTIONS

Add 1/4 teaspoon of Mineralize per gallon of distilled water, or a pinch (1/16 teaspoon or roughly the amount of Mineralize that fits between your thumb and forefinger) to each 12- to 24-ounce glass of distilled water.

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Conscious eating is the foundation of the Ultimate Reset’s eating protocol. It means just that: being aware of your relationship to food, your body, and the habits and patterns you’ve formed around eating.

Over the next 21 days, you’ll certainly find opportunities (they may even find you) to notice these habits and patterns, and to release the ones that no longer serve you. But you can also take some immediate steps.

The first step? Take a moment before you eat. Some people pray or offer thanks for their food. Others reflect on how fortunate they are even to have food. Many professional athletes think about what they want their food to do for them. They enter into a conscious agreement with the food/fuel, and instruct the body to use it for what is most needed.

If you don’t have your own personal pre-meal ritual, now’s a good time to invent one that works for you.

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Try to make eating a pleasant experience. Stress disrupts digestion and nutrient assimilation. Even though it might be a challenge, you must try to find a sense of calm when eating. If you notice that the TV, computer, or ever-present cellphone regularly cause you stress or distraction when eating, then power them down while you fuel up. The world will continue to turn even though you’ve chosen to unplug for a bit, and the brief rest from your routine will send you back into the game stronger and more refreshed.

Take three or four slow, deep breaths to center yourself before starting your meal. You can even go so far as to tell yourself, “I’m about to eat. I gratefully allow myself this moment.”

Remember, digestion begins in your mouth. Eat slowly, and chew your food thoroughly. Try putting your utensils down while you’re chewing; this helpful trick will keep you present with the food that’s currently in your mouth, rather than jumping ahead to the next serving waiting on your fork.

Pay attention to your body while you’re eating. Notice the movement of your muscles, limbs, jaw, teeth, lips, and tongue. Be present. Get to know the entire habit of eating, instead of only the quick routine of taste, chew, swallow, repeat.

This is conscious eating. This is a stress reducer and a super way to help your body (in fact, your entire being) assimilate your food, realign with your own personal energy, and move toward optimum health and well-being.

Here are some other simple tips for more conscious eating:

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EMOTIONS

We’ve all heard the term “emotional eater.” This is something very real. (Stressed out? Grab a bag of chips. Sad, depressed, lonely? Bring on the chocolate.) But it’s just one aspect of the body/emotion equation that may affect you during your Reset. Here are three common effects you may experience during your Reset:

EatingMost of us are surprised when we discover that our eating is often based more on our feelings than on our actual appetites. The Beachbody Ultimate Reset is a great opportunity to recognize your emotional eating patterns, identify what triggers them, and begin to release the cycle. Granted, you may be eating fewer calories than you’re used to, and you may experience some genuine hunger. But if you feel those pangs, take a moment to ask yourself if you’re really craving food, or perhaps something else—such as comfort, approval, or fulfillment.

Let yourself acknowledge this realization, knowing you can do so without having to give in. And commend yourself for your growing awareness.

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Processing old emotionsIt’s not unusual during the Reset to find yourself experiencing feelings, memories, or sensations from past relationships or earlier periods of your life. Somehow, clearing the blockages from within your body has a way of freeing up your emotions too.

Addressing these long-submerged emotions may give you new energy to take action. You could find yourself suddenly tackling a project you’ve been putting off, or finally getting in touch with someone you’ve been meaning to call—because your body is now telling you it’s time to handle it.

These feelings present another kind of opportunity: a chance to consciously embrace the positive recollections they evoke, and to fully release the unpleasant ones. If it helps you, state your intention to release these old thoughts and sensations to yourself, or even out loud.

True Story One participant in our test group found himself unpacking boxes that contained items from a past relationship. The boxes had been sitting in his apartment for two years. A week into the Reset, he just walked over and started to unpack. It wasn’t until talking to a friend afterward that he put two and two together and realized that this unpacking was part of his Reset.

Letting goAs we’ve already discussed, our bodies actually store emotions, translating them into physical reactions. We experience many of these emotional impacts nearly every day. After awhile, they tend to accumulate and settle into the body—whether deep within the muscles, where they can cause tension, or in our organs, where they can create imbalances, disturbances, and even blockages.

The Reset supplementation and eating plan not only helps your body cleanse, but also acts as a catalyst for physical and emotional release. You may notice your body opening up, moving out of a stressed, bound-up survival mode into a mode of balance, ease, and flow. Specifically, you could find that your digestion is improving, you’re losing excess weight, and you have greater energy and possibly more flexibility.

Whether you observe these or other emotional shifts during your Reset, don’t overanalyze them. If you need to cry, cry. If you feel euphoric, enjoy your euphoria. You’ll have plenty of time to reflect. Be strong, but also be gentle with yourself. The main thing is to know that cleaning out your body can bring both physical and emotional transitions, just as clearing out your house can. Allow these changes.They’re a vital part of your Reset.

Want to know more? Go to UltimateReset.com

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In a perfect world (or at least the perfect world of relationships) we would all be 100% supportive of our spouse, friends, or family members whenever they tried to better themselves, even if this meant that we ourselves were left feeling uncomfortable or challenged. And it would be great if your spouse, partner, or family were willing to go on this journey with you (believe us, after they see your results, they’re going to wish they had—more on this in the story at left). But sadly, your desire to change—at least in the beginning—may trigger reactions that range from feelings of confusion in your family to abandonment in your love life to less-than-enthusiastic responses from your friends or coworkers (“You mean you’re not going to happy hour with us for three weeks?!”).

Change is tough, especially for those on the sidelines watching it happen. Just as a cleanse will bring up old junk that was stored away in your body, along with emotions you may have thought you were done with, it can—and often does—bring up issues you didn’t even know were there in others.

If you’re the pioneer in your family or relationship when it comes to reclaiming your optimum health, it may be challenging at first. Don’t let it throw you. Remain committed, work through it, and let your results—and how great you feel—speak for themselves. In the long run, you’ll find your relationships grow even stronger.

RELATIONSHIPSThis is an important section to review, both prior to embarking on your Reset and whenever you run into interference or lack of support from those closest to you during your time on the program.

True Story A young man in our first test group would gather each week with his family for a traditional Latin American meal. The first weekend of his Reset, he showed up with his own food and salt-infused water. Although he tried to explain, this change wasn’t well received. The following weekend, however, his family saw that he was serious about taking care of himself, and noticed his improved mood and energy. They started asking questions. By the third weekend, they wanted to know how they, too, could do the Reset.

I, ,am doing the Ultimate Reset for me. And in doing so, I know that my renewed health and greater well-being will benefit all those around me.

write your name here

Here’s an affirmation you may wish to repeat to yourself (silently or aloud) whenever you feel the outside pressures start to creep in:

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Reset in a Crunch Vegan Shakeology®

Since the creation of Ultimate Reset, Beachbody has also developed vegan Shakeology, which fits right into your program as a breakfast or snack option. You can choose from the suggested recipes for both the Tropical Strawberry Vegan and Chocolate Vegan flavors (see page 112).

However, since the aim of the Ultimate Reset program is to get you eating (and chewing) live, unprocessed foods, we encourage you to view vegan Shakeology as an occasional option, not a mainstay.

Program OptionsHere are three helpful ways you can adapt your Ultimate Reset program, if needed.

This modular meal plan shows you the meals from the existing protocol that you can prepare quickly and easily, to make your Reset journey easier. Since we want you to experience and ingest the broadest spectrum of foods and nutrients while resetting, we suggest you reserve this plan specifically for those days when you’re on-the-go and don’t have time to prep the designated meal, or when you need to conserve energy and want to make the simplest approved meal possible. You can find the Reset in a Crunch modular meal plan on page 110 of this guidebook, and online at UltimateReset.com.

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Take a warm—not hot—bath, adding 1½ to 2 cups of Epsom salts. Relax and enjoy for 20 minutes; longer may leave you feeling drained. Always follow your bath by drinking 12 to 16 ounces of Mineralized distilled water. This also helps bring relief when experiencing headaches, muscle aches, and constipation.

End your showers with a blast of cold water. This will stimulate full-body circulation, which adds to your cleansing and revitalizing.

Treat yourself to a gentle massage, preferably Swedish-style. (Deep-tissue massage tends to stir up too much too fast to assist your body during your Reset.)

Laugh. You’ll stretch muscles, burn calories, boost energy, and release endorphins.

Spend time in nature. Walk in the park, go to the beach, or just notice the sky.

Seek out media and entertainment that inspire and uplift you. For the next 21 days, try to watch, read, and listen only to things that make you feel great.

Help your skin detox by dry-brushing. You’ll stimulate nerve endings, improve circulation, and activate your lymphatic system. We recommend dry-brushing three to four times per week. But see how it feels for you.

Get out in the sunshine for 10 to 15 minutes each morning.

Think positive thoughts.

Give thanks. Gratitude is powerful. Recognize the good in your life.

Enhancing Your ResetBelow are some suggestions of additional things you can do to enhance your Reset and add to your results.

“The habits I’ve developed and the lessons I’ve learned

will stick with me for the rest of my life.”

—Eric D.Test group participant

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“It’s a fresh start; it allows you to get a clean slate.”

—Chika R.Test group participant

“I am not an emotional eater anymore.”

—Dawn A. Test group participant

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“The greatest discovery of my generation is that a human being can alter his life by altering his attitudes.”

—William JamesPhilosopher

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Ultimate Reset Bracelet

Choosing to begin the Beachbody Ultimate Reset means making a commitment to yourself—and to your own body’s health. Wearing this natural fiber Ultimate Reset Bracelet throughout the 21 days of the program helps remind you of the positive decision you’ve made.

Ready, Set, Let’s Do It! You’ve read the guidebook. You’ve filled out the “This Is Me Now” section. You’ve connected with your Coach.Now it’s time to put on your Ultimate Reset Bracelet. As you put it on, take a moment to set an intention as to what you’d like to accomplish with your Reset. And then every time you look at your bracelet, especially in those challenging moments, you will be reminded of your “why.”

Stay focused. Be present and allow yourself to experience any physical, emotional, and mental shifts. Believe in yourself and the outcome you desire. You will succeed!

Now let’s reclaim your health.

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DO YOU CURRENTLY HAVE DIGESTIVE PROBLEMS/ISSUES?IF YES, WHAT ARE THEY?

HOW OFTEN DO YOU HAVE A BOWEL MOVEMENT?(Circle the closest match.)

HOW WOULD YOU RATE OR DESCRIBE YOUR OVERALL HEALTH?

ARE YOU AWARE OF THE HABITS AND PATTERNS YOU HAVE FORMED AROUND EATING?

This Is Me Now These questions will help you tune in and take stock of where you currently are, so you can track the changes that occur both during and after your Ultimate Reset.

DAY 1 DAY 21

DAY 1 DAY 21

❍ 1/DAY ❍ 2/DAY ❍ 3/DAY ❍ 1 EVERY 2 DAYS

❍ 1 or 2/WEEK ❍ LESS THAN 1 PER WEEK

❍ 1/DAY ❍ 2/DAY ❍ 3/DAY ❍ 1 EVERY 2 DAYS

❍ 1 or 2/WEEK ❍ LESS THAN 1 PER WEEK

DAY 1 DAY 21

DAY 1 DAY 21❍ YES ❍ NO ❍ YES ❍ NO

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DAY 1 ❍ YES ❍ NO ❍ YES ❍ NO DAY 21

DAY 1 DAY 21

MORNING ENERGY ❍ 1 ❍ 2 ❍ 3 ❍ 4 ❍ 5

MIDDAY ENERGY ❍ 1 ❍ 2 ❍ 3 ❍ 4 ❍ 5

NIGHT ENERGY ❍ 1 ❍ 2 ❍ 3 ❍ 4 ❍ 5

MORNING ENERGY ❍ 1 ❍ 2 ❍ 3 ❍ 4 ❍ 5

MIDDAY ENERGY ❍ 1 ❍ 2 ❍ 3 ❍ 4 ❍ 5

NIGHT ENERGY ❍ 1 ❍ 2 ❍ 3 ❍ 4 ❍ 5

DO YOU HAVE A HISTORY OF DIGESTIVE PROBLEMS? (Bloating, diarrhea, gas, stomach pain, constipation, etc.)

HOW WOULD YOU RATE YOUR OVERALL ENERGY LEVELS? (1 being low, 5 being optimal)

ARE YOU ABLE TO HAVE A COMPLETE AND SATISFYING ELIMINATION?

ARE YOUR BOWELS OFTEN CONSTIPATED? IF SO, HOW LONG HAS THIS BEEN GOING ON?



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DO YOU RELY ON STIMULANTS, SUCH AS CAFFEINE OR SUGAR, TO GET YOU THROUGH YOUR DAY?

DO YOU OFTEN HAVE HEADACHES?

DO YOU SLEEP WELL?

DO YOU WAKE FEELING RESTED?

HOW IS YOUR COMPLEXION?(1 being low, 5 being optimal.)





DAY 1 DAY 21❍ 1 ❍ 2 ❍ 3 ❍ 4 ❍ 5 ❍ 1 ❍ 2 ❍ 3 ❍ 4 ❍ 5

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WHAT MADE YOU DECIDE TO DO THE ULTIMATE RESET AT THIS TIME?

WHAT WOULD YOU LIKE TO GAIN FROM THE ULTIMATE RESET?

AND LAST, WHAT HABITS DO YOU FEEL ARE CAUSING YOUR CURRENT DECLINE?

DOES YOUR BREATHING FEEL SHALLOW OR CONSTRICTED?

DO YOU FEEL MENTALLY CLEAR AND ALERT?

Ask your healthcare provider about several tests that can track the health improvements you’re likely to see with the Ultimate Reset.



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Ultimate Reset Daily Regimen and Menu

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In this phase, you’ll focus on gradually removing animal products and refined foods from your diet while adding lots of veggies. If you’re currently vegan or vegetarian and wish to exclude animal products entirely from Phase One, we have provided vegan options, or you may make substitutions based on your food preferences.

ReclaimPHASE 1Days 1–7

Please see the Ultimate Reset Recipes (page 77) and Ultimate Reset Ingredient List (page 114) sections of this booklet for meal preparation information.

During the Ultimate Reset you may substitute one meal for another, provided they are in the same phase. Example: You may eat your Day 3 dinner on Day 1, or your Day 1 lunch on Day 5. However, since you will

be weaning yourself off of animal proteins in Week One, there is no meat or fish after Day 2.

Reclaim Phase Supplements

Power GreensOptimize

Mineralize Soothe

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Greek Dressing, page 89 – Good for Weeks One and Two.

Salad Dressing, page 109

Toasted Pumpkin Seeds, page 109

Miso Soup, page 95 – Store this in a tightly sealed container in the refrigerator.

Brown Rice, page 81

Quinoa, page 99

Nori Gomasio, page 96

Lentils, page 94

Lentil-Lime Salad, page 94 – Please note, this salad needs to marinate for 2 hours before serving. For convenience, you can also assemble this salad on your cook day or the night before serving.

Baked Tempeh, page 81 – Please note, tempeh needs to marinate for 1 hour before baking. For convenience, you can also assemble this dish on your cook day or the night before serving.

Zucchini-Cashew Soup,page 109 – Please note, cashews must first be soaked for 1 hour before you begin making the soup. For convenience, you can soak cashews in the morning before cooking.

Helpful Tips for Phase 1 – RECLAIM

See the Ultimate Reset Shopping List (page 127) for Phase 1 for all of the items you’ll need to purchase for the week.

Weekly Prep TipsYou can make these items ahead of time to cut down on prep time. Do it on a “cook day” before you begin Phase 1 or even the night before if you have the time:

Here is an example of what a sample day on the Ultimate Reset may look like based on a

person who begins their day at 7:30 AM

7:30 AM Supplements taken with Mineralized distilled water

8:00 AM Breakfast


12:00 PM Lunch

2:30-3:00 PM Power GreensOptional Snack 30 minutes later6:00 PM Evening supplements

6:30 PM DinnerThe most important thing regarding the supplements is to take them on an empty stomach. Even though the schedule states to take them 30 minutes prior to your meal, that’s optimal. It’s okay to use a 20- to 90-minute window to make it easier for your schedule (so don’t stress if it’s not exactly 30 minutes).

On days when you skip your optional midday snack you can take Power Greens 30 minutes before your pre-dinner supplements.

Missed supplements can be taken two hours after dinner.

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BEACHBODY ULTIMATE RESET DAILY REGIMEN

WEEK 1: RECLAIM

MINERALIZE MINERALIZE MINERALIZE MINERALIZE

12-24 ounces of your pre-mixed

Mineralized distilled water







OPTIMIZE OPTIMIZE POWER GREENS OPTIMIZE

2 capsules 2 capsules 1 packet 2 capsules

ALKALINIZE ALKALINIZE SOOTHE

2 capsules

SOOTHE SOOTHE

(Upon waking)SUPPLEMENT

COMBO #1SUPPLEMENT

COMBO #2SUPPLEMENT

COMBO #3

Planning Tip: Create your personalized daily regimen at UltimateReset.comScheduling Tip: Setting alarms on your phone is a great way to remind yourself when it’s time to take your supplements.Additional Tip: Remember, on days when you skip your optional midday snack you can take Power Greens 30 minutes before your pre-dinner supplement. Also, missed supplements can be taken two hours after dinner.

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Day 1BREAKFAST 1 slice whole-grain toast; 2 scrambled eggs, prepared with 1 tsp. extra-virgin olive oil; and 11/2 cups steamed kale or spinach.Note: Men may add a second slice of toast and increase steamed kale to 2 cups.

Vegan Breakfast Option: Coconut Quinoa (page 84). Note: Men may have an additional 2 Tbsp. chopped walnuts and an additional 1/4 medium papaya.

LUNCH Miso Soup (pg. 95); Microgreen Salad (pg. 95); 1/3 cup Toasted Pumpkin Seeds (pg. 109); and 1 serving dressing of choice from recipe guide (pg. 109).Note: Men may increase Toasted Pumpkin Seeds in salad by 2 Tbsp.

DINNER Baked Salmon (pg. 80); 1½ cups steamed asparagus with lemon juice and 1 tsp. extra-virgin olive oil; and 1 cup boiled baby potatoes (with skin).Note: Men may use 2 tsp. extra-virgin olive oil on asparagus.

Vegan Dinner Option: Baked Tempeh (pg. 81); 1½ cups steamed asparagus with lemon juice and 1 tsp. extra-virgin olive oil; and 1 cup boiled baby potatoes (with skin). Note: Men may use 2 tsp. extra-virgin olive oil on asparagus.

Food Prep Tip: If your schedule’s tight, prepare the baked salmon in the morning and let it marinate in the refrigerator while you’re out for the day. It’ll be ready to put in the oven when you get home.

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Day 2BREAKFAST Oatmeal with Blueberries (pg. 96) and ½ cup plain organic yogurt sweetened with 1 tsp. pure maple syrup or a pinch of stevia.

Note: Men may add another ½ cup plain yogurt OR 1 hard-boiled egg OR 2 Tbsp. chopped walnuts mixed into the oatmeal.

Vegan Breakfast Option: Oatmeal Tropical (pg. 99).

Note: Men may have an additional 2 Tbsp. chopped walnuts.

Food Prep Tip: Manage a busy morning by preparing your oatmeal the night before. (Consider doubling the recipe, since you’ll have oatmeal again in Week 1.) Put it in a storage container to take with you and reheat. Add the toppings only when you’re ready to eat so they don’t get soggy.

LUNCH Greek Salad (with Chicken and Pine Nuts) and 1 serving Greek Dressing (both on pg. 89).

Food Prep Tip If you have extra salmon, you can use that on

your Greek salad instead of chicken.

Vegan Lunch Option: Greek Salad (without chicken) (pg. 89); 3 Tbsp. pine nuts; 1 serving Greek Dressing (pg. 89); and Baked Sweet Potato (pg. 80).

DINNER Southwestern Veggie Taco (pg. 104).

Note: Men may have an additional 1/4 medium avocado.

Food Prep Tip Save time later by doubling the Black Beans and Rice (pg. 81) recipe now. You can freeze the extra until you are ready to use it. Then you can substitute it for another meal in Week 1, or use it in Week 2 to replace the Pinto Beans and Rice (pg.99).

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Day 3BREAKFAST 1 slice whole-grain toast; 2 scrambled eggs prepared with 1 tsp. extra-virgin olive oil; and 1½ cups steamed kale or steamed spinach.

Note: Men may add 1 cup mixed berries.

Vegan Breakfast Option: Fruit Salad (pg. 87).

Note: Men may have an additional 1 cup cubed papaya.

LUNCH Lentil-Lime Salad (pg. 94); Microgreen Salad (pg. 95); 2 Tbsp. Toasted Pumpkin Seeds (pg. 109); and 1 serving dressing of choice from recipe guide (pg. 109).

Food Prep Tip: Like the idea of Lentil-Lime Salad? Double the recipe and use the second serving later in Week 1.

DINNER Nori Rolls with Tempeh and Veggies (pg. 96); Japanese Cucumber Salad (pg. 92); and Miso Soup (pg. 95).

Note: Men may add another ¼ sliced medium avocado to salad OR add ½ cup prepared Brown Rice (pg. 81).

Food Prep Tip: You’ll use a second serving of Nori Rolls for lunch tomorrow. A package of smoky tempeh strips usually contains several servings. If you cook the entire package now, you can use it to replace the baked tempeh for breakfast on Day 6.

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Day 4BREAKFAST Fresh fruit plate with yogurt. Use whatever fruit is seasonal and fresh in your area (for example: 1 cup mixed berries, 1 kiwifruit, ½ cup sliced peaches, ½ cup cubed honeydew melon) and ¾ cup plain organic yogurt sweetened with ½ tsp. pure maple syrup or a pinch of stevia.

Note: Men may add 2–3 Tbsp. slivered almonds to the yogurt OR increase yogurt to 11/4 cups.

Vegan Breakfast Option: Fresh fruit plate with whatever is seasonal and fresh in your area (for example: 1 cup mixed berries, 1 kiwifruit, ½ cup sliced peaches, ½ cup cubed honeydew melon) and ½ cup shredded young coconut meat.

Note: Men may increase shredded young coconut meat by 1/3 cup.

LUNCH Nori Rolls with Tempeh and Veggies (pg. 96) and Lentil-Lime Salad (pg. 94).

DINNER Stir-Fried Veggies (pg. 107); Cucumber and Tomato Salad (pg. 86); ¾ cup cooked Quinoa (pg. 99); and 1 serving Nori Gomasio (pg. 96).

Note: Men may have an additional ¼ cup prepared Quinoa.

Food Prep Tip You’ll need a second serving of Stir-Fried Veggies for dinner tomorrow, so you can double the recipe tonight to save time. To speed up your morning, prepare your Farina (pg. 87) tonight. Add toppings only when you’re ready to eat.

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Day 5BREAKFAST Farina with Walnuts, Apple, and Maple Syrup (pg. 87).

Note: Men may increase walnuts to 4 Tbsp.

LUNCH Quinoa Salad (pg. 99); ½ cup hummus; and raw vegetable plate (consisting of approx. 10 baby carrots, 8–10 cherry tomatoes, 10 slices red bell pepper, and 5 green beans).

Food Prep Tip You can double the recipe and use the second serving of the Quinoa Salad later in Week 1.

DINNER Miso Soup (pg. 95); Stir-Fried Veggies (pg. 107); ½ cup cooked Brown Rice (pg. 81); and 1 serving Nori Gomasio (pg. 96).

Note: Men may have an additional 1/2 cup prepared Brown Rice.

Food Prep Tip Tonight you can prepare Baked Tempeh (pg. 81) for tomorrow’s breakfast (if you didn’t make extra smoky tempeh strips). Since you’ll have Baked Tempeh again in Week 1, you can double the recipe (or triple it, for vegan options).

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Day 6BREAKFAST Baked Tempeh (pg. 81), 1/8 sliced medium avocado, and 1/2 cup steamed spinach or kale.

Note: Men may have an additional ¼ avocado.

LUNCH Quinoa Salad (pg. 99), Microgreen Salad (pg. 95), 1/3 cup Toasted Pumpkin Seeds (pg. 109), and 1 serving dressing of choice from recipe guide (pg. 109).

DINNER Roasted Root Medley (pg.103) and 1/2 serving Zucchini-Cashew Soup (pg. 109).

Note: Men may have 1 full serving of Zucchini-Cashew Soup.

Food Prep Tip For convenience, double the Zucchini-Cashew Soup recipe and use the second serving tomorrow for lunch.

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Day 7BREAKFAST Oatmeal with Apples and Flaxseeds (pg. 96) and ½ cup plain organic yogurt sweetened with 1 tsp. pure maple syrup.

Note: Men may have an additional ½ cup yogurt OR an additional ½ cup prepared oatmeal OR 2 additional Tbsp. flaxseeds.

Vegan Breakfast Option: Fresh fruit plate with whatever is seasonal and fresh in your area (for example: 1 cup mixed berries, 1 kiwifruit, ½ cup sliced peaches, 1/3 cup cubed honeydew melon) and ½ cup shredded young coconut meat.

Note: Men may increase shredded young coconut meat by 1/3 cup.

LUNCH Zucchini-Cashew Soup (pg. 109); Microgreen Salad (pg. 95); 1/3 cup Toasted Pumpkin Seeds (pg. 109); and 1 serving dressing from recipe guide (pg. 109).

DINNER Baked Tempeh (pg. 81); ½ cup steamed broccoli; and ½ cup cooked Brown Rice (pg. 81).

Note: Men may have an additional ½ serving of prepared Brown Rice.

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During the Release phase, you’ll completely eliminate animal products, including dairy, eggs, and meat. You’ll move into a more vegetable-, fruit-, and whole-grain-based diet. The majority of your breakfast meals will include fresh fruit, but please limit your fruit intake to 3 servings a day to avoid eating too much sugar. Try to pick produce that’s fresh, organic, and in season. That way, you’ll be getting the most nutrients from foods grown without conventional chemical pesticides.

ReleasePHASE 2

Please see the Ultimate Reset Recipes (pg. 77) and Ultimate Reset Ingredients List (pg.114) sections of this booklet for meal preparation information.

Release Phase Supplements

Days 8–14


Mineralize Detox

Soothe

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Creamy Garlic Salad Dressing, page 109 (or choose a different dressing)


Hearty Vegetable-Miso Soup, page 92 – Store this in a tightly sealed container in the refrigerator

Brown Rice, page 81

Lentils, page 94

Quinoa, page 99

Nori Gomasio, page 96

Sweet Potato and Roasted Red Pepper Bisque, page 107 – Red peppers can be roasted ahead of time, either on your cook

day or the night before serving.

Mediterranean Roasted Beets, page 95 – Beets can be roasted ahead of time either on your cook day or the night before serving.

Helpful Tips for Phase 2 – RELEASE




8:00 AM Breakfast


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Day 8BREAKFAST Fresh fruit plate with whatever is seasonal and fresh in your area (for example: 1 kiwifruit, 1 cup mixed berries, 1 cup peach slices, 1 cup diced honeydew melon).

LUNCH Microgreen Salad (pg. 95); 1/3 cup Toasted Pumpkin Seeds (pg. 109); ¼ sliced medium avocado; and 1 serving dressing of choice from recipe guide (pg. 109).

Note: Men may have an additional 1/4 sliced medium avocado OR an additional 2 Tbsp. Toasted Pumpkin Seeds.

DINNER Pinto Beans and Rice (pg. 99); 1 cup steamed zucchini; and 1 cup green beans with lemon juice and 2 tsp. extra-virgin olive oil.

Note: Men may double the amount of vegetables and use an additional 1 tsp. extra-virgin olive oil.

Food Prep Tip If you increase the Pinto Beans and Rice recipe to ¾ cup beans and 1½ cups rice (or double the recipe for men), you can use the additional ½ serving tomorrow for lunch.

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Day 9BREAKFAST Seasoned Mashed Chickpeas (pg. 104) and 1 serving Nori Gomasio (pg. 96).

LUNCH ½ serving Pinto Beans and Rice (pg. 99); Microgreen Salad (pg. 95); 1/3 cup Toasted Pumpkin Seeds (pg. 109); and dressing of choice from recipe guide (pg. 109).

Note: Men may have 1 full serving of Pinto Beans and Rice.

DINNER Sweet Potato and Roasted Red Pepper Bisque (pg. 107) and Roasted Asparagus with Slivered Almonds (pg. 102).

Food Prep Tip If you double the Sweet Potato and Roasted Red Pepper Bisque recipe, you can use the second serving tomorrow for lunch .

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LUNCH Sweet Potato and Roasted Red Pepper Bisque (pg. 107); Greek Salad (without chicken and pine nuts) (pg. 89); and Greek Dressing (pg. 89).

Note: Men may add ½ sliced medium avocado.

DINNER Quinoa-Lentil Pilaf (pg. 99) and 1½ cups steamed broccoli with lemon juice and 1 tsp. extra-virgin olive oil.

Men may add 2 tsp. extra-virgin olive oil to broccoli.

Food Prep Tip If you double the Quinoa-Lentil Pilaf recipe, you can use the second serving for lunch tomorrow.

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LUNCH Quinoa-Lentil Pilaf (pg. 99); Cucumber and Tomato Salad (pg. 86); and ¼ sliced medium avocado.

Note: Men may have 1/2 sliced medium avocado.

DINNER Hearty Vegetable-Miso Soup (pg. 92); 1 cup cooked Quinoa (pg. 99); and 1 cup steamed Swiss chard with lemon juice and 1 tsp. extra-virgin olive oil.

Note: Men may have an extra 1/2 cup prepared Quinoa.

Food Prep Tip If you double the Hearty Vegetable-Miso Soup recipe, you can use the second serving for lunch tomorrow.

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Day 12BREAKFAST Fresh fruit plate with whatever’s seasonal and fresh in your area. Make lower-glycemic choices (for example: 1 cup sliced green apple, ½ cup sliced pear, ¾ cup mixed berries, ½ cup peach slices, ½ cup diced honeydew melon).

LUNCH Hearty Vegetable-Miso Soup (pg. 92); Microgreen Salad (pg. 95); 1/3 cup Toasted Pumpkin Seeds (pg. 109); and 1 serving dressing of choice from recipe guide (pg. 109).

Note: Men may add 1/2 sliced medium avocado to the salad.

DINNER Mediterranean Roasted Beets (pg. 95); Coconut Collard Greens (pg. 84); and ¼ cup Toasted Millet (pg. 109).

Note: Men may have an additional 1/2 cup Toasted Millet.

A note for those who are not familiar with eating beets: The pigment in beets can often cause a temporary pink or red coloring in urine and stools. This will pass.

Food Prep Tip If you double the Mediterranean Roasted Beets recipe, you can use the second serving for lunch tomorrow.

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Day 13BREAKFAST 1 cup steamed spinach; ¼ sliced medium avocado; Seasoned Mashed Chickpeas (pg. 104); and 1 serving Nori Gomasio (pg. 96).

LUNCH Mediterranean Roasted Beets (pg. 95) over a Microgreen Salad (pg. 95); 1/3 cup Toasted Pumpkin Seeds (pg. 109); and choice of dressing from recipe guide (pg. 109).

Note: Men may have an additional 2 Tbsp. Toasted Pumpkin Seeds OR ¼ sliced medium avocado.

DINNER 1 serving Kabocha Squash with Garlic-Tahini Filling (pg. 93) and 1 cup steamed broccoli or your favorite vegetable.

Note: Men may toss the steamed vegetables with 2 tsp. extra-virgin olive oil.

Food Prep Tip You’ll use the second serving of the Kabocha Squash to make soup for lunch tomorrow. You can also double the recipe, freeze it, and use it to replace the Roasted Delicata Squash in Week 3 to save time.

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Day 14BREAKFAST Fresh fruit plate with whatever’s seasonal and fresh in your area (for example: 1 cup sliced green apple, ½ cup sliced pear, ¾ cup mixed berries, ½ cup peach slices, ½ cup diced honeydew melon).

LUNCH ½ serving Coconut-Kabocha Squash Soup (pg. 84); Microgreen Salad (pg. 95); 1 Tbsp. Toasted Pumpkin Seeds (pg. 109); and dressing of choice from recipe guide (pg. 109).

Note: Men may have 1 full serving of Coconut-Kabocha Squash Soup.

DINNER Edamame and Roasted Corn Succotash (pg. 87) and Lemon Kale (pg. 94).

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As you Restore, you’ll eliminate grains and legumes to focus on a simple, cleansing, fruit- and vegetable-based diet. There are optional grains in the Ultimate Reset Snack section for days when you feel you may need an extra boost. When meals contain only vegetables, the portions can be larger. Every breakfast will consist of fresh fruit, but please limit your fruit intake to 3 servings per day to avoid too much sugar. Try to pick produce that’s fresh, organic, and in season. That way, you’ll be getting the most nutrients from foods grown without conventional chemical pesticides.

RestorePHASE 3 Days 15–21

Please see the Ultimate Reset Recipes (pg. 77) and Ultimate Reset Ingredients List (pg.114) sections of this booklet for meal preparation information.

Restore Phase Supplements


Mineralize Revitalize

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Miso Soup, page 95 – Store this in a tightly sealed container in the refrigerator

Brown Rice, page 81 – If you choose the optional grains for this week

Quinoa, page 99 – If you choose the optional grains for this week

Mediterranean Roasted Beets, page 95 – Beets can be roasted ahead of time either on your cook day or the night before serving.

Helpful Tips for Phase 3 – RESTORE




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Day 15BREAKFAST Fresh fruit plate with whatever’s seasonal and fresh in your area (for example: 1½ cups sliced green apple, ¾ cup sliced pear, 1 cup mixed berries, ¾ cup peach slices, ½ cup diced honeydew melon).

Note: Men may have an additional ½ cup berries and an additional ½ cup melon.

LUNCH Asian Cabbage Salad (pg. 79); ¼ sliced medium avocado; and Miso Soup (pg. 95).

Note: Men may have an additional 1/4 sliced medium avocado.

DINNER Baked Sweet Potato (pg. 80) and Garlic Veggies (pg. 89).

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Note: Men may have an additional 1/2 cup berries and an additional 1/2 cup melon.

LUNCH Microgreen Salad (pg. 95); 1/3 cup Toasted Pumpkin Seeds (pg. 109); and dressing of choice from recipe guide (pg. 109).

Note: Men may add an additional 1 Tbsp. Toasted Pumpkin Seeds to salad.

DINNER Curried Cauliflower (pg. 86) and Lemon Kale (pg. 94).

Note: Men may add 1/4 sliced medium avocado.

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LUNCH Moroccan Carrot Salad (pg. 96) over 3 cups salad greens and 1 serving dressing of choice from recipe guide (pg. 109).

Note: Men may add ¼ sliced medium avocado to salad.

DINNER Roasted Delicata Squash (pg. 102) and Green Beans with Lemon (pg. 89).

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LUNCH Spinach Salad (pg. 104) with 1 serving dressing of choice from recipe guide (pg. 109) and Baked Sweet Potato (pg. 80).

Note: Men may add ¼ sliced medium avocado to Spinach Salad.

DINNER Roasted Fennel Bulb (pg. 102) and Lemony Asparagus and Broccoli (pg. 94).

Note: Men may add 1 small green apple to dinner.

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LUNCH Hearty Vegetable-Miso Soup (pg. 92); Microgreen Salad (pg. 95); 2 Tbsp. Toasted Pumpkin Seeds (pg. 109); and dressing of choice from recipe guide (pg. 109).

Note: Men may add another 2 Tbsp. Toasted Pumpkin Seeds to salad.

DINNER Mediterranean Roasted Beets (pg. 95); ½ serving Baked Tempeh (pg. 81); and ½ serving Coconut Collard Greens (pg. 84).

Note: Men may have 1 full serving of Coconut Collard Greens.

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LUNCH Jicama-Avocado Salad (pg. 93).

DINNER Asian Stir-Fry (pg. 79) and ½ serving Braised Greens (pg. 81).

Note: Men may have a full serving of Braised Greens.

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LUNCH ½ serving Carrot-Seaweed Medley (pg. 84); Microgreen Salad (pg. 95); 2 Tbsp. Toasted Pumpkin Seeds (pg. 109); and dressing of choice from recipe guide (pg. 109).

Note: Men may have a full serving Carrot-Seaweed Medley.

DINNER Avocado-Cucumber Soup (pg. 79) and Roasted Veggies (pg. 103).

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Here’s the list of snacks you can add to your Reset between lunch and dinner. Try to indulge in a snack only when you feel you can’t make it through to dinner or on one of those physically demanding days when you feel your body may need a bit more fuel. You’re welcome to have a cup of herbal tea if you feel hungry in between meals. But please wait at least 1 hour after you’ve eaten. Also, try drinking water. Remember, you may not really be hungry, only slightly dehydrated. At times, it might also be an emotional craving for fullness, rather than actual food.

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1 medium green apple + 15 raw almonds

½ cup cooked Quinoa (pg. 99) + 1/3 medium avocado

1 to 2 cups raw veggies (carrots, broccoli, cauliflower, pea pods, bell peppers, etc.) + ¼ cup hummus OR ¾ cup organic plain yogurt

1 medium green apple + 1 Tbsp. organic almond butter

1 hard-boiled egg + 6 to 10 whole-grain crackers (100 calories total for crackers)

1 cup raspberries + ¾ cup plain organic yogurt sprinkled with cinnamon

1 cup shelled organic edamame

3 celery stalks + 2 Tbsp. organic almond butter

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½ medium avocado + 1 medium carrot

1 cup blueberries (or other berries) + 1 medium green apple

3 cups veggies (carrots, broccoli, cauliflower, pea pods, bell peppers, etc.) + 3 Tbsp. Ginger-Sesame-Miso Dressing (pg. 109)

½ cup raspberries + ½ cup Chia Seed Pudding (pg. 84)

2 servings Miso Soup (pg. 95) + ½ large baked sweet potato (or yam)

1/2 serving Carrot-Seaweed Medley (pg. 84)

1 serving cooked Mung Beans (pg. 96)

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Optional Grain Snacks for Week 3

1/2 cup Toasted Millet (pg. 109) + 1/3 medium avocado mashed with 2 Tbsp. fresh salsa

1/2 cup cooked Quinoa (pg. 99) + 1/3 medium avocado

1/2 cup cooked Brown Rice (pg. 99) + 1 serving Nori Gomasio (pg. 96) + ½ tsp. sesame oil

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These recipes for your Beachbody Ultimate Reset, presented here in alphabetical order, are designed to be simple and fun to prepare. The ingredients should be fairly easy to find in your local grocery store, although for a few you may have to go to a health food store. Don’t worry—we suggest possible substitutions for the more unusual ingredients, or you can just omit them.

Please refer to the Ultimate Reset Ingredient List (pg. 114) for more detailed information.

Ultimate Reset Recipes

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“This program is not a starvation diet. You will be fueling your body with a wide variety of foods

and nutrients...and learning along the way.”—Darin Olien

Co-creator Shakeology and Beachbody Ultimate Reset

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Asian Cabbage Salad (Makes 1 serving)

3 Tbsp. rice vinegar 2 Tbsp. fresh lime juice 2 Tbsp. sesame oil11/2 tsp.finelychoppedfreshgingerroot 2 Tbsp. Bragg Liquid Aminos 1/2 headNapacabbage,shredded(4cups) 1/2 mediumcarrot,shredded 1/4 mediumredonion,thinlysliced 2 green onions, thinly sliced 2 Tbsp. chopped fresh cilantro Himalayansalt(totaste;optional)

Combine vinegar, lime juice, oil, ginger, and Bragg Liquid Aminos in a small bowl; mix well. Combine cabbage, carrot, red and green onions, cilantro, and salt (if desired) in a large bowl; mix well. Drizzle with dressing; toss gently to blend. Let salad marinate, covered, in refrigerator for 15 minutes before serving.

Asian Stir-Fry (Makes 1 serving)

1 Tbsp. extra-virgin coconut oil 2 cloves garlic, chopped 1 Tbsp. grated fresh ginger 1/2 mediumcarrot,cutintothindiagonalslices 1/2 cupbroccoliflorets 1/4 mediumredbellpepper,sliced 1 small head bok choy, chopped into

bite-sized chunks11/2 tsp.sesameoil 1 Tbsp. Bragg Liquid Aminos

Heat coconut oil in large skillet or wok over high heat. Add garlic, ginger, and carrot; cook, stirring constantly, for 1 minute. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and bok choy. Reduce heat to medium. Cook 2 to 3 minutes or until tender-crisp. Turn off heat. Add sesame oil and Bragg Liquid Aminos. Mix well.

Avocado-Cucumber Soup (Makes 1 serving)

1 medium cucumber, peeled, coarsely chopped 1 medium ripe avocado, cut into chunks 4 tsp.choppedfreshcilantro

(reserve1/2tsp.forgarnish) 4 tsp.freshlimejuice 1/4 tsp.Himalayansalt 1/4 smalljalapeño,seeded,diced(optional) 3/4 cupwater(ormore,ifneeded) BraggLiquidAminos(totaste;optional)

Place cucumber, avocado, 31/2 tsp. cilantro, lime juice, salt, jalapeño (if desired), water, and Bragg Liquid Aminos (if desired) in a blender or food processor, in 2 or more batches if necessary; cover with lid and blend until smooth. If consistency is too thick, add additional water. Pour into large bowl. Cover and chill 2 to 3 hours before serving if desired. Garnish with cilantro before serving.

Try to have everything ready to go before you even touch the stove. The French call this “mise en place” or “everything in place.”

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Baked Salmon (Makes 1 serving)

1 clove garlic, chopped 2 tsp. olive oil 1 Tbsp. chopped fresh basil 1/4 tsp.Himalayansalt 1/2 tsp.herbalseasoningblend 1 Tbsp. fresh lemon juice 1 Tbsp. chopped fresh parsley 1 (6-oz.)salmonfillet,wild-caught

Combine garlic, oil, basil, salt, seasoning blend, lemon juice, and parsley in a small bowl; mix well. Place salmon in a shallow dish; pour marinade over salmon. Marinate for 20 minutes, turning once to get marinade on both sides. Preheat oven to 350° F. Place salmon on a piece of aluminum foil. Cover with marinade; seal. Place sealed salmon on baking sheet. Bake 20 minutes, or until salmon flakes easily when tested with a fork.

Baked Sweet Potato (Makes 1 serving)

1 medium sweet potato 1 tsp. olive oil 1/4 tsp.Himalayansalt Herbalseasoningblend(orspicesofyourchoice,

totaste;optional)

Preheat oven to 450° F. Scrub sweet potato; pierce several times with a fork. Place on center rack. Bake for 35 to 45 minutes, or until fork-tender. Remove from oven. Cut a 1½-inch cross in the center of potato. Season with oil, salt, and seasoning blend (if desired).

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Baked Tempeh (Makes 1 serving)

2 Tbsp. apple cider vinegar 2 Tbsp. Bragg Liquid Aminos 11/2 tsp.sesameoil11/2 tsp.puremaplesyrup 1/2 clovegarlic,chopped 4 oz.tempeh,cutinto1/2-inchstrips

Combine vinegar, Bragg Liquid Aminos, oil, maple syrup, and garlic in a small bowl; mix well. Place tempeh in a shallow dish; pour marinade over tempeh. Marinate for 1 hour in refrigerator, turning once to get marinade on both sides. Preheat oven to 350° F. Bake for 10 to 15 minutes on each side.

Black Beans and Rice (Makes 1 serving)

1/2 cupcannedlow-sodiumblackbeans,drained 1/4 tsp.extra-virginoliveoil 1 dash ground chili powder 1 pinch ground cumin 1/4 tsp.groundcoriander 1 tsp. Bragg Liquid Aminos Himalayansalt(totaste;optional) 3/4 cupcookedbrownrice,hot

(seerecipeforBrownRiceatright)

Combine beans, oil, chili powder, cumin, coriander, Bragg Liquid Aminos, and salt (if desired) in a medium saucepan; mix well. Heat mixture over medium heat for 1 to 2 minutes, or until heated through. Remove from heat. Gently fold rice into bean mixture. Serve immediately.

Braised Greens (Makes 1 serving)

1 Tbsp. olive oil 1/2 clovegarlic,chopped 1/2 bunchgreens(likekale,collards,orchard) 1/4 cupvegetablebroth(orwater) 1/4 tsp.Himalayansalt

Heat oil in large skillet over medium heat. Add garlic; cook, stirring frequently, for 1 minute. Add greens; cook for 1 minute. Add broth and salt. Cover. Simmer for 3 to 5 minutes, or until tender.

Brown Rice (Makes 6 servings, 1/2 cup each)

1 cup brown rice 2 cups water

Combine rice and water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 50 minutes. Keep covered the entire time or rice will not cook evenly. Remove pan from heat and let rice sit, covered, for 10 minutes. Do not remove lid. Fluff with a fork; serve.

1 cup uncooked brown rice generally yields 3 cups cooked brown rice. As a convenience, you can cook some up in advance, store it in the refrigerator, and use it for up to 4 days.

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Brown Rice

Black Rice

Red Rice Millet

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Oats

Quinoa

Whole grains are good sources of complex carbohydrates and important vitamins, minerals, and antioxidants. Removing only the outer hull leaves the nutrient-rich bran and germ intact, offering more fiber and nutrition than refined grains. Scientific studies have shown that eating more whole grains may help support cardiovascular, circulatory, and digestive health.

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Carrot-Seaweed Medley (Makes 1 serving)

2 tsp. sesame oil 1/2 mediumonion,cutintothinslices 2 medium carrots, cut into

matchstick-sized pieces 1/2 mediumredbellpepper,cutinto

1/2-inchchunks 1/2 cupshellededamame 1/2 cuparameseaweed,soaked5min.incool

water,drained(orhijikiseaweed) 1/2 cupwater 1 tsp. Bragg Liquid Aminos 1 green onion, thinly sliced

Heat sesame oil in large skillet over medium heat. Add onion; cook, stirring frequently, for 5 minutes. Add carrots, bell pepper, edamame, seaweed, and water. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 15 minutes. Remove cover. Add Bragg Liquid Aminos; cook 3 to 5 minutes. Add green onion. Mix well.

Chia Seed Pudding (Makes 2 servings, about 1/2 cup each)

1/4 cupchiaseeds11/4 cupscoconutwater(ordistilledwater) organicgroundcinnamon(optional)

Combine chia seeds and coconut water in medium bowl. Mix well to break any clumps. Keep at room temperature for 30 minutes mixing once every 15 minutes. Seal well and refrigerate overnight. Sprinkle with cinnamon (if desired).

Coconut Collard Greens (Makes 1 serving)

11/2 tsp.oliveoil 1/4 mediumonion,diced 1/2 bunchcollardgreens,stemsremoved,cutinto

1/2-inchstrips 1/4 cupcoconutmilk 1 dashHimalayansalt(totaste;optional)

Heat oil in large skillet over medium-high heat. Add onion; cook, stirring frequently, for 8 to 10 minutes, or until golden brown and very soft. Add collard greens and coconut milk; cook, stirring frequently, for 10 minutes, or until greens are very tender. Add salt (if desired).

Coconut-Kabocha Squash Soup (Makes 1 serving)

1/4 cupcannedcoconutmilk 1 serving Kabocha Squash with Garlic-Tahini

Filling(seerecipeonpg.93)

Place coconut milk and prepared kabocha squash in blender; cover. Blend until smooth. Transfer to small saucepan; cook over medium-low heat for 2 to 3 minutes, or until heated through.

Coconut Quinoa (veganbreakfastoption) (Makes 1 serving)

3/4 cupcookedquinoa,warmed(seerecipeonpg.99) 2 Tbsp. canned coconut milk, warmed 1 tsp. pure maple syrup 1/4 cupfreshpineapplechunks 1 Tbsp. chopped raw walnuts

Combine warm quinoa, coconut milk, and maple syrup; mix well. Place in serving bowl; top with pineapple and walnuts.

Although coconut milk is high in saturated fat, it’s mostlymedium-chain fatty acids (MCFAs) that are more easily metabolized in the body. Coconut is also a good source of the essential fatty acidomega-6 and is rich in manganese.

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“The Beachbody Ultimate Reset has certainly opened my eyes to a whole variety of foods that I had never experienced before. I actually began tasting the foods that I was eating.”

—Russell P.Test group participant

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Cucumber and Tomato Salad (Makes 1 serving)

2 Tbsp. red wine vinegar 1 tsp. balsamic vinegar 1 Tbsp. fresh lemon juice 2 tsp. extra-virgin olive oil 1 medium cucumber, partially peeled,

cut lengthwise, sliced 1 cup cherry tomatoes, halved 1 Tbsp. chopped red onion 1 Tbsp. chopped fresh Italian parsley 1 Tbsp. chopped fresh basil leaves Himalayansalt(totaste;optional) Herbalseasoning(totaste;optional)

Combine red wine and balsamic vinegars, lemon juice, and oil in a small bowl; mix well. Set aside. Combine cucumber, tomatoes, onion, parsley, basil, salt (if desired), and seasoning blend (if desired) in a large bowl; mix well. Drizzle dressing over cucumber mixture; toss gently to blend.

Curried Cauliflower (Makes 1 serving)

1 Tbsp. olive oil1/2to 1 tsp. curry powder 1/2 mediumheadcauliflower,stemsremoved,

trimmedintolargeflorets(about3cups)1/4 tsp.Himalayansalt(totaste;optional)

Preheat oven to 400° F. Heat oil in small skillet over medium-low heat. Add curry powder; cook, stirring constantly, for 15 to 30 seconds or until fragrant, taking care not to burn. Remove from heat.

Combine cauliflower and curry powder in glass baking dish. Add salt (if desired); mix well. Bake, stirring gently 2 to 3 times, for 20 to 25 minutes or until tender.

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Edamame and Roasted Corn Succotash (Makes 1 serving)

1/2 cupfreshcornkernels 1 cup water 3/4 cupshellededamame 1 Tbsp. olive oil 1/2 mediumshallot,diced 1/2 mediumredbellpepper,diced 1/4 mediumredonion,diced 1 Tbsp. rice vinegar 2 Tbsp. fresh lime juice 2 Tbsp. fresh cilantro, chopped Himalayansalt(totaste;optional) Herbalseasoningblend(totaste;optional)

Preheat oven to 400° F. Arrange corn in a single layer on a baking sheet. Bake for 10 minutes, or until caramelized and beginning to brown, but before kernels harden. While corn bakes, bring water to a boil in a small saucepan over medium heat. Add edamame; cook for 5 to 7 minutes. Remove corn from oven; cool.

Drain edamame. Set aside. Heat oil in medium skillet over medium heat. Add shallot, bell pepper, and onion; cook, stirring frequently, for 10 minutes, or until soft. Add corn and edamame; cook, stirring frequently, for 5 minutes. Remove from heat. Add vinegar, lime juice, cilantro, salt (if desired), and seasoning blend (if desired). Mix well.

Fruit Salad (Makes 1 serving)

1 medium kiwifruit, peeled, diced 1 cup fresh pineapple chunks 1 cup cubed papaya 2 Tbsp. Toasted Pumpkin Seeds

(seerecipeonpg.109) 1 tsp. unsweetened shredded coconut

Combine kiwifruit, pineapple, and papaya in medium bowl. Sprinkle with toasted pumpkin seeds and shredded coconut.

Farina with Walnuts, Apple, and Maple Syrup (Makes 1 serving)

3/4 cupwater 3 Tbsp. farina cereal 1/2 mediumgreenapple,diced 3 Tbsp. chopped walnuts 1 Tbsp. pure maple syrup

Bring water to boil in medium saucepan over medium heat. Add farina; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place farina in small bowl and top with apple, walnuts, and maple syrup.

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Romaine lettuce is surprisingly nutritious. Just one cup provides plentiful Vitamin K as well as lots of beta-carotene and folic acid.

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Place oil, red wine and balsamic vinegars, lemon juice, oregano, garlic, mustard, salt, seasoning blend, and parsley in a blender or food processor, in 2 or more batches, if necessary; cover with lid. Blend until smooth. Refrigerate dressing if not using immediately. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.

Greek Salad (Makes 1 serving)

1 head romaine lettuce, chopped 1 medium cucumber, peeled,

cut lengthwise, sliced 1 medium tomato, cut in wedges 5 kalamataolives,pitted,sliced

Combine lettuce, cucumber, tomato, and olives in large bowl; mix well.

Greek Salad with Chicken and Pine Nuts (Makes 1 serving)

1 head romaine lettuce, chopped 1 medium cucumber, peeled,

cut lengthwise, sliced 1 medium tomato, cut in wedges 5 kalamataolives,pitted,sliced 1 Tbsp. pine nuts, toasted 3 oz. grilled chicken breast, boneless,

skinless, chopped

Combine lettuce, cucumber, tomato, olives, pine nuts, and chicken in large bowl; mix well.

Green Beans with Lemon (Makes 1 serving)

8 oz. green beans, ends trimmed 1 cup water11/2 tsp.extra-virginoliveoil11/2 tsp.freshlemonjuice 1/4 tsp.finelygratedlemonpeel Himalayansalt(totaste;optional)

Place green beans and water in medium saucepan over high heat. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 3 to 4 minutes or until tender-crisp. Remove from heat. Drain. Combine green beans, oil, lemon juice, and grated peel in small bowl; mix well. Season with salt (if desired).

Garlic Veggies (Makes 1 serving)

2 tsp. olive oil 2 cloves garlic, crushed 1 medium carrot, cut into thin diagonal slices 1/2 mediumheadbroccoli,cutintobite-sizedflorets 1 Tbsp. water 1/2 mediumzucchini,cutlengthwise,sliced 1/4 mediumredbellpepper,cutinto1-inchstrips 2 Tbsp. fresh lemon juice 11/2 tsp.BraggLiquidAminos(totaste;optional)

Heat oil in large skillet over medium-high heat. Add garlic; cook, stirring frequently, for 30 seconds. Add carrot and broccoli; cook, stirring frequently, for 1 minute. Add water. Cover; cook for 1 minute. Remove cover. Add zucchini and bell pepper; cook, stirring frequently, for 2 to 3 minutes or until tender-crisp. Remove from heat. Add lemon juice and Bragg Liquid Aminos (if desired); mix well.

Greek Dressing (Makes 8 servings, about 2 Tbsp. each)

1/2 cupextra-virginoliveoil 1/4 cupredwinevinegar 1 Tbsp. balsamic vinegar 1/4 cupfreshlemonjuice 2 tsp. dried oregano 1 clove garlic, crushed 1 tsp. Dijon mustard 1/2 tsp.Himalayansalt 1 tsp. herbal seasoning blend 2 Tbsp. chopped fresh parsley

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Oregano

Basil

Herbs and spices come from a variety of plant parts, including leaves, stems, flowers, seeds, bark, roots, buds, or berries. Both contain fragrant oils that can enhance the flavors of foods. Useful basic herbs and spices to keep on hand include basil, cilantro, cumin, dill, ginger, oregano, rosemary, sage, and thyme. Try different flavors, alone or in combination, to refine and vary the appeal of your recipes. If you’re using fresh herbs, add them as close to the end of cooking as possible. Dried herbs are stronger than fresh, and can be added earlier in cooking.

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Dill

Chives

Mint

Parsley

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Hearty Vegetable-Miso Soup (Makes 1 serving)

1 tsp. olive oil 2 Tbsp. finely chopped onion 1 clove garlic, chopped 1/2 tsp.finelygratedpeeledginger 1 medium carrot, cut into thin diagonal slices 1 medium celery stalk, cut into thin diagonal slices 2 cups water 1/4 cupbroccoliflorets 2 Tbsp. chopped fresh green beans 1/4 cupshreddedNapacabbage(orbokchoy) 1 Tbsp. wakame seaweed 1/2 tsp.sesameoil 1 Tbsp. green onion, sliced 1 Tbsp.misopaste(mixedwith2Tbsp.hotwater)

Heat olive oil in medium saucepan over medium-high heat. Add onion, garlic, ginger, carrot, and celery; cook, stirring frequently, for 5 minutes. Add water; cook at a gentle boil on low for 10 minutes or until vegetables are tender. Add broccoli, green beans, cabbage, and seaweed; cook, stirring frequently, for 5 to 7 minutes or until tender-crisp. Remove from heat. Add sesame oil, green onion, and miso; mix well.

Japanese Cucumber Salad (Makes 1 serving)

4 tsp.ricevinegar 1 tsp.mirin(JapanesecookingwinelikeEden,

withoutcornsyrup) 1 Tbsp. fresh lime juice Himalayansalt(totaste;optional) BraggLiquidAminos(totaste;optional) 2 medium cucumbers, partially peeled, cut

lengthwise, sliced 4 tsp.wakameseaweed,soaked5min.in

cool water, drained 1 Tbsp. toasted sesame seeds 1/8 mediumavocado,chopped

Combine vinegar, mirin, lime juice, salt (if desired), and Bragg Liquid Aminos (if desired) in a small bowl; mix well. Combine cucumber, seaweed, and sesame seeds in a medium bowl. Drizzle with dressing; toss gently to blend. Let salad marinate, covered, in refrigerator for 1 hour or longer. Top with avocado before serving.

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Jicama-Avocado Salad (Makes 1 serving)

1/2 tsp.Himalayansalt 1 Tbsp. pure maple syrup 2 Tbsp. fresh lime juice11/2 tsp.extra-virginoliveoil 1/2 mediumavocado,cutintochunks 1/2 mediumjicama,peeled,cutinto

matchstick-sized pieces 2 Tbsp. chopped fresh cilantro

Combine salt, maple syrup, lime juice, and oil in a small bowl; mix well. Combine avocado, jicama, and cilantro in a medium bowl. Drizzle with dressing; toss gently to blend. Cover tightly and let marinate in refrigerator for 1 hour or longer before serving.

Kabocha Squash with Garlic-Tahini Filling (Makes 2 servings, ¼ kabocha each)

1/2 mediumkabochaoracornsquash, seeds removed

4 Tbsp.sesametahini 2 tsp. miso paste 1 tsp. clove garlic, chopped 2 tsp. olive oil

Preheat oven to 400° F. Cut squash in half. Place squash halves on baking sheet lightly coated with spray. Combine tahini, miso, garlic, and oil in a small bowl; mix well. Cover squash pieces evenly with tahini mixture. Bake for 30 minutes, or until squash is fork-tender.

Kale with Pine Nuts (Makes 1 serving)

1 cup water 1/2 bunchgreenkale,centerstalkremoved,

torn into pieces 2 Tbsp. pine nuts 1 Tbsp. fresh lemon juice Himalayansalt(totaste;optional)

Bring water to a boil in a small saucepan over medium heat. Add kale; cook for 3 to 5 minutes or until kale is tender and bright green. Remove from heat. Drain. Place in medium bowl. Toss kale with pine nuts, lemon juice, and salt (if desired).

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Lemon Kale (Makes 1 serving)

2 cups water 1 medium bunch green kale, center stalk

removed, torn into pieces 1/4 cupfreshlemonjuice 1 Tbsp. extra-virgin olive oil Himalayansalt(totaste;optional)

Bring water to a boil in a medium saucepan over medium heat. Add kale; cook for 3 to 5 minutes or until kale is tender and bright green. Remove from heat. Drain. Place in large bowl. Toss kale with lemon juice, oil, and salt (if desired).

Lemony Asparagus and Broccoli (Makes 1 serving)

1 cup water 1 medium head broccoli, cut into bite-sized florets (about4cups) 15 mediumasparagusspears,endstrimmed,

cutinto2-inchpieces(1/2lb.) 1/2 tsp.finelygratedlemonpeel11/2 tsp.freshlemonjuice11/2 tsp.extra-virginoliveoil 1/2 tsp.Himalayansalt

Bring water to a boil in a small saucepan over medium heat. Add broccoli and asparagus; cook for 2 to 3 minutes, or until tender-crisp and bright green. Remove from heat. Drain. Place in medium bowl. Toss vegetables with lemon peel, lemon juice, oil, and salt.

Lentil-Lime Salad (Makes 1 serving)

1 cupcookedgreen(orbrown)lentils (seeLentilsrecipebelow)

1 medium carrot, shredded 1/4 cupfinelychoppedfreshcilantro11/2 tsp.sesameoil 2 Tbsp. fresh lime juice Bragg Liquid Aminos Himalayansalt(totaste;optional) 1/4 tsp.groundcumin(totaste;optional) Herbalseasoning(totaste;optional)

Combine lentils, carrot, cilantro, oil, lime juice, Bragg Liquid Aminos, salt (if desired), cumin (if desired), and seasoning blend (if desired) in medium bowl; toss gently to blend. Cover and marinate in refrigerator for 2 hours before serving.

Lentils (Makes 10 to 12 servings, 1/4 cup each)

1 cupgreen(orbrown)lentils13/4 cupswater Himalayan salt

(totaste;optional)

Sort through the lentils to make sure there are no small stones. Rinse lentils in colander under cool water. In a medium saucepan, bring water and salt (if desired), to a boil over high heat; add lentils. Bring back to a boil, cover, and reduce heat to maintain a gentle boil; cook for 20 minutes, or until lentils are tender.

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Mediterranean Roasted Beets (Makes 1 serving)

3 cupsmediumbeets,cutin1/2-inchcubes11/2 tsp.oliveoil Himalayansalt(totaste;optional) Herbalseasoning(totaste;optional) 1 Tbsp. finely chopped fresh parsley 1 Tbsp. fresh lemon juice

Preheat oven to 400° F. Combine beets with oil, salt (if desired), and seasoning blend (if desired) in a medium bowl; mix well. Arrange beets in a single layer on a baking sheet. Bake for 45 minutes or until tender. Remove from oven. Cool for 30 minutes. Combine beets with parsley and lemon juice in a medium bowl; toss gently to blend. Serve warm or chilled.

Microgreen Salad (Makes 1 serving)

In most produce sections, you can find bulk or bagged mixed baby greens, which may include lettuces, baby kale, mizuna, radicchio, etc. These are perfect. Dress salad using one (or all) of the dressing recipes in the salad dressing section on page 109.

3 cups baby salad greens 1/4 mediumcarrot,shredded 1/2 mediumcucumber,chopped 1/2 mediumredbellpepper,sliced 1/4 cupsprouts(likeradish,alfalfa,orbroccoli) 1/2 mediumtomato,chopped 1/4 cupchoppedjicama 1 Tbsp.freshchoppedcilantro(optional)

Combine greens, carrot, cucumber, bell pepper, sprouts, tomato, jicama, and cilantro (if desired) in a large bowl; toss gently to blend.

Miso Soup (Makes 1 serving)

2 cups water 1 Tbsp. miso paste, mixed with 2 to 3 Tbsp.

hot water 2 Tbsp. dried wakame seaweed 1 green onion, sliced thinly

Bring water to a boil in a small saucepan over medium heat. Turn off heat. Add miso paste, seaweed, and green onion. Let sit for 3 to 5 minutes; stir. Serve hot.

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Moroccan Carrot Salad (Makes 1 serving)

3 medium carrots, grated 2 Tbsp. extra-virgin olive oil 2 Tbsp. fresh lemon juice 2 Tbsp.choppedfreshcilantro(orparsley) 1 clove garlic, chopped 1/4 tsp.groundcumin 1/2 tsp.groundpaprika 1 dash cinnamon 1/2 tsp.Himalayansalt 1/4 tsp.cayennepepper(totaste;optional)

Combine carrots, oil, lemon juice, cilantro, garlic, cumin, paprika, cinnamon, salt, and cayenne (if desired) in a large bowl; mix well. Cover and marinate in refrigerator for 2 to 3 hours before serving.

Mung Beans (Makes 5 servings, 1 cup each)

2 cups dried mung beans 4 cupswater Himalayan salt and ground black pepper

(totaste;optional)

Sort through the mung beans to make sure there are no small stones. Rinse beans in colander under cool water. In a medium saucepan, add beans and water; bring to a boil over high heat. Boil uncovered for 10 minutes. Cover, and reduce heat to maintain a gentle boil; cook for 1 to 2 hours, or until beans are tender. Season with salt and pepper (if desired) before serving.

Nori Gomasio (Makes 4 servings, 1 Tbsp. each)

1/4 cupsesameseeds 1/2 tsp.Himalayansalt 1 sheet toasted nori seaweed

Heat sesame seeds in medium skillet over low heat, stirring frequently, for 3 to 5 minutes, or until they turn golden brown and begin to pop. Remove from heat. Cool for 10 minutes. Place sesame seeds, salt, and nori in a small food processor or blender; cover with lid. Pulse until most seeds are cracked open. Be careful not to grind to a smooth consistency; you want some of the texture of the seeds to remain. Store in airtight container.

Nori Rolls with Tempeh and Veggies (Makes 1 serving)

1/2 tsp.oliveoil 1 stripsmokytempehstrips(likeLightlifebrand

orusebakedtempeh) 1 sheet nori seaweed 1/3 cupcookedbrownrice(seerecipeonpg.81) 1/4 mediumavocado,sliced 1/4 mediumcarrot,cutintomatchstick-sizedpieces 1/4 cucumber,cutintothinstrips 11/2 tsp.norigomasio(seeNoriGomasiorecipe;

totaste)

Heat oil in large skillet over medium heat. Add tempeh; cook, stirring frequently, for 2 to 3 minutes, or until crisp. Place nori on cutting board. Top with rice, covering half the nori lengthwise.

Top with tempeh, avocado, carrot, and cucumber. Sprinkle with nori gomasio (if desired). Roll up from bottom, being careful not to tear nori. Wet end of nori to seal; cut into six slices.

Oatmeal with Apples and Flaxseeds (Makes 1 serving)

1 cup water 1 pinch Himalayan salt 1/2 cupold-fashionedrolledoats 1/2 mediumgreenapple,diced 1 Tbsp. flaxseeds

Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place oatmeal in small bowl and top with apple and flaxseeds.

Oatmeal with Blueberries (Makes 1 serving)

1 cup water 1 pinch Himalayan salt 1/2 cupold-fashionedrolledoats 1 cup fresh blueberries

Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place oatmeal in small bowl and top with blueberries.

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For help creating neatly wrapped nori, try a makisu, or sushi mat. It’s a flexible woven bamboo sheet available through many retailers. Just layer the nori, rice, and the other ingredients on the mat and roll them together tightly before sealing the nori.

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"Smile, breathe, and go slowly.”—Thich Nhat Hanh

Buddhist teacher

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Oatmeal Tropical (Makes 1 serving)

1 cup water 1 pinch Himalayan salt 1/2 cupold-fashionedrolledoats 1/2 mediummango,diced 1/4 mediumpapaya,unripe,diced 2 tsp. unsweetened shredded coconut 1 Tbsp. chopped raw walnuts

Bring water and salt to boil in medium saucepan over medium heat. Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat. Place oatmeal in small bowl and top with mango, papaya, shredded coconut, and walnuts.

Pinto Beans and Rice (Makes 1 serving)

1/2 cupcannedpintobeans,withliquid 1 tsp. extra-virgin olive oil 1 tsp. ground smoked paprika 1 dash ground cumin 1/4 tsp.groundcoriander 1 tsp. Bragg Liquid Aminos Himalayansalt(totaste;optional) 1 cupcookedbrownrice(seerecipeonpg.81)

Heat beans in medium saucepan over medium heat for 3 to 5 minutes, or until hot. Drain. Add oil, paprika, cumin, coriander, Bragg Liquid Aminos, and salt (if desired); mix well. Gently fold beans into warm cooked rice.

Quinoa (Makes 4 servings, 1 cup each)

1 cup dry quinoa 2 cups cold water

Rinse quinoa thoroughly. Combine quinoa and water in small saucepan; place over high heat and bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 20 to 25 minutes, or until all water has been absorbed. Remove pan from heat and let quinoa sit, covered, for 10 minutes without lifting or removing lid. Fluff with a fork and serve.

Quinoa-Lentil Pilaf (Makes 1 serving)

11/2 tsp.oliveoil 1/2 mediumcarrot,diced 1/2 mediumstalkcelery,diced 1/4 mediumonion,diced 1/4 mediumredbellpepper,diced 1/4 groundsmokedpaprika 1 dash ground cumin 1/4 tsp.groundturmeric 3/4 cupcookedquinoa(seeQuinoarecipe) 1/4 cupcookedlentils(seerecipeonpg.94)11/2 tsp.gratedlemonpeel11/2 tsp.freshlemonjuice 2 Tbsp. finely chopped fresh parsley

Heat oil in medium saucepan over medium-high heat. Add carrot, celery, onion, bell pepper, paprika, cumin, and turmeric; cook, stirring frequently, for 5 minutes, or until tender.

Add quinoa, lentils, lemon peel, lemon juice, and parsley to cooked vegetables; heat over medium heat for 2 to 3 minutes, or until heated through. Fluff with a fork and serve.

Quinoa Salad (Makes 1 serving)

1/2 cupcookedquinoa(seeQuinoarecipe) 1 Tbsp. extra-virgin olive oil Himalayansalt(totaste;optional) BraggLiquidAminos(totaste;optional) 1 Tbsp. fresh lemon juice 1/2 mediumtomato,diced 1/2 mediumcucumber,peeled,diced 2 Tbsp. pitted, chopped kalamata olives 2 Tbsp. finely chopped fresh parsley 1 Tbsp. finely chopped fresh mint leaves

Combine quinoa, oil, salt (if desired), Bragg Liquid Aminos (if desired), and lemon juice in a medium bowl; mix well. Add tomato, cucumber, and olives; toss gently to blend. Gently fold in parsley and mint. Cover and let marinate in refrigerator for 2 to 3 hours before serving.

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Caviar Lentils Pinto Beans

Legumes, including beans, peas, and lentils, are vegetables with seedpods that split into two halves. High in protein and low in fat, they make a healthy, inexpensive substitute for animal protein when combined with grains. Legumes deliver fiber and key vitamins and minerals. Buy them dried to avoid unnecessary sodium, or if using canned legumes, be sure to rinse and drain them before cooking.

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Brown Lentils Black Beans Red Lentils

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Roasted Asparagus with Slivered Almonds (Makes 1 serving)

15 mediumasparagusspears, endstrimmed(about1/2lb.)

1 Tbsp. olive oil ¼ tsp. Himalayan salt 1 Tbsp. slivered almonds

Preheat oven to 400° F. Arrange asparagus in a single layer on a baking sheet. Drizzle with oil and sprinkle with salt. Bake for 25 minutes, or until tender-crisp.Remove from oven. Sprinkle with almonds; serve.

Roasted Delicata Squash (Makes 1 serving)

1 small delicata squash, cut lengthwise, seeded (oranysquash)(1lb.)

Water 1 Tbsp. olive oil 1/2 tsp.Himalayansalt 1/2 tsp.BraggLiquidAminos 1 Tbsp.freshlemonjuice(orlimejuice) Herbalseasoningblend(oryourchoiceof

spices)(totaste;optional)

Preheat oven to 375° F. Place squash in glass baking dish, cut side down. Add ¼-inch water. Bake 30 to 40 minutes, or until soft but not mushy. Remove from oven. Season with oil, salt, Bragg Liquid Aminos, lemon juice, and seasoning blend (if desired).

Roasted Fennel Bulb (Makes 1 serving)

1 large fennel bulb, greens and root removed, cutintochunkywedges(1/2lb.)

1 Tbsp. olive oil 1/4 tsp.Himalayansalt

Preheat oven to 350° F. Combine fennel with oil and salt in a small bowl; mix well. Arrange fennel in a single layer on a baking sheet. Bake for 25 to 35 minutes, or until golden and tender.

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Roasted Root Medley (Makes 1 serving)

1/4 mediumyam,cutinto1-inchchunks 1/2 mediumcarrot,cutinto1-inchchunks 1/2 mediumbeet,cutinto1-inchchunks 1/4 mediumonion,peeled,cutintolargewedges 2 tsp. olive oil Himalayansalt(totaste;optional)

Preheat oven to 400° F. Combine yam, carrot, beet, onion, oil, and salt (if desired); mix well. Arrange vegetables in a single layer on a baking sheet. Bake for 40 to 50 minutes, or until tender, turning once or twice.

Roasted Veggies (Makes 1 serving)

1/2 mediumzucchini,cutlengthwise,sliced 1/3mediumredbellpepper,cutinthinslices 10 medium asparagus spears, ends trimmed, cut into2-inchpieces(½bunch) 1/2 tsp.oliveoil 1/4 tsp.Himalayansalt

Preheat oven to 400° F. Combine zucchini, bell pepper, asparagus, oil, and salt in a large bowl; mix well. Arrange vegetables in a single layer on a baking sheet. Bake for 20 to 30 minutes, or until tender, stirring once. “The Ultimate Reset taught

me one important lesson: portion control is critical.”

—Doug S.Test group participant

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Southwestern Veggie Taco (Makes 1 serving)

1/4 mediumavocado,mashed 2 Tbsp.freshpicodegallo(salsa)11/4 cupBlackBeansandRice (seerecipeonpg.81) 1/4 cupcookedcornkernels 1 (6-inch)corntortilla

Combine mashed avocado and fresh salsa in small bowl; mix well. Set aside. Place black beans and rice and corn on one half of tortilla; fold. Serve with avocado and salsa mixture.

Spinach Salad (Makes 1 serving)

3 cups fresh baby spinach 10 cherry tomatoes, cut in half 1 medium cucumber, sliced 1/4 mediumjicama,sliced 1/4 mediumavocado,sliced

Combine spinach, tomatoes, cucumber, jicama, and avocado in a large serving bowl.

Seasoned Mashed Chickpeas (Makes 1 serving)

1/2 cupcookedorcannedchickpeas (garbanzobeans),drained

1 tsp. extra-virgin olive oil 1 clove garlic, finely chopped 1 Tbsp. fresh lemon juice

Mash chickpeas with oil in small serving bowl. Combine with garlic and lemon juice.

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Kale is a leafy green that’s related to broccoli and cabbage. It’s steadily becoming more popular due to its health benefits, delicious flavor, and richness in nutrients, such as beta-carotene, vitamins, and phytonutrients.

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Stir-fry tip: Chop all your veggiesbefore you fire up the wok, making them small enough to cook through without burning. Once you start, the cooking goes quickly, and at highheat, the vegetables retain theiryummy flavors and crunch.

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Stir-Fried Veggies (Makes 1 serving)

11/2 tsp.extra-virgincoconutoil 1 tsp. sesame oil 1/2 mediumcarrot,cutintothindiagonalslices 1/4 cupbroccoliflorets 1/4 mediumredbellpepper,sliced 1/4 mediumzucchini,cutlengthwise,sliced11/2 tsp.BraggLiquidAminos

Heat coconut and sesame oils in large skillet or wok over medium-high. Add carrot; cook, stirring constantly, for 1 to 2 minutes. Add broccoli; cook, stirring frequently, for 4 to 5 minutes. Add bell pepper and zucchini. Cook 2 to 3 minutes or until tender-crisp. Turn off heat. Add Bragg Liquid Aminos. Mix well.

Sweet Potato and Roasted Red Pepper Bisque (Makes 1 serving)

1 cup water 1 mediumsweetpotato(oryam),peeled,cubed 1/4 mediumredbellpepper 1 tsp. finely grated ginger root11/2 tsp.extra-virginoliveoil 2 tsp. miso paste, mixed with 2 Tbsp. hot water 1 cupvegetablebroth(orwater) BraggLiquidAminos(orHimalayansalt,

totaste;optional) Herbalseasoningblend(totaste;optional)

Bring water to a boil in a small saucepan over medium heat; add sweet potato; cook for 5 to 7 minutes. Drain. Set aside. Roast bell pepper on grill or gas stovetop. Turn frequently until skin is evenly charred. Place in medium bowl. Cover with a kitchen towel for 10 minutes. Peel skin under running water. Remove seeds. Chop into ½-inch cubes.

Place sweet potato, bell pepper, ginger, oil, miso, and broth in a blender or food processor, in 2 or more batches if necessary; cover with lid and kitchen towel Blend until smooth. If consistency is too thick, add water. Heat soup in a medium saucepan over medium heat; cook, stirring frequently, for 4 to 5 minutes, or until hot. Add Bragg Liquid Aminos (if desired) and seasoning blend (if desired).

“The hardest part was getting rid of meat and all the habits, but it's really so easy to be on a vegan diet.”

—Edyta B. Test group participant

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"Going forward, the habits that I’ve developed and the lessons

that I’ve learned are definitely going to stick with me for the rest of my life.”

—Eric D. Test group participant

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Toasted Millet (Makes 7 servings, 1/2 cup each)

1 cup millet 2 cups boiling water 1/4 tsp.Himalayansalt

Heat medium saucepan over high heat. Add millet; cook, stirring constantly, until millet starts to pop. Be sure millet doesn’t burn. Slowly add water and salt. Bring to a boil. Reduce heat to maintain a gentle boil; cook, covered, for 20 to 25 minutes, or until all water has been absorbed. Remove pan from heat and let stand, covered, for 5 minutes without lifting or removing lid. Fluff with a fork; serve.

Toasted Pumpkin Seeds (Makes 8 servings, 1/4 cup each)

2 cupsrawgreenpumpkinseeds(withoutshells)

Preheat oven to 400° F. Arrange pumpkin seeds in a single layer on a baking sheet. Bake for 5 to 10 minutes, stirring every 5 minutes, until very aromatic and slightly browned, being careful not to burn. Let cool before handling. Store in airtight container.

Zucchini-Cashew Soup (Makes 1 serving)

1 oz.rawcashews(17cashews)11/2 cupswater,divided use 11/2 mediumzucchini,cutintochunks Himalayansalt(orBraggLiquidAminos)

(totaste;optional) Herbalseasoningblend(orfreshherbs,

likebasilordill)(totaste;optional)

Soak cashews in ½ cup water for 1 hour. While cashews are soaking, bring remaining 1 cup water to a boil in a small saucepan over medium heat. Add zucchini; cook for 4 to 5 minutes. Drain. Set aside.

Place cashews (with water), zucchini, salt (if desired), and seasoning blend (if desired) in a blender or food processor, in 2 or more batches if necessary; cover with lid and kitchen towel. Blend until smooth. Heat soup, if desired, in a medium saucepan over medium heat; cook, stirring frequently, for 4 to 5 minutes, or until hot. Do not boil. Soup can also be served cold.

Salad Dressings

Basic Vinaigrette (Makes 8 servings, about 2 Tbsp. each)

1/2 cupextra-virginoliveoil 1/4 cupredwinevinegar 1 tsp. Himalayan salt 1 tsp.rawhoney(orpuremaplesyrup) 2 Tbsp. fresh lemon juice 2 tsp.choppedfreshherbs(likebasil,oregano,

parsley,ordill)(totaste;optional)

Place oil, vinegar, salt, honey, lemon juice, and herbs (if desired) in small bowl; mix well.

Creamy Garlic Dressing (Makes 10 servings, about 2 Tbsp. each)

1/2 cupextra-virginoliveoil 1/4 cupapplecidervinegar 3 cloves garlic, crushed 3 Tbsp. fresh lemon juice 2 Tbsp. chopped fresh parsley 1 tsp. Himalayan salt 1/2 tsp.Dijonmustard 1 Tbsp.rawhoney(orpuremaplesyrup)

Place oil, vinegar, garlic, lemon juice, parsley, salt, mustard, and honey in a blender or food processor; cover with lid. Blend until smooth. Refrigerate dressing if not using immediately. If dressing solidifies when cold, hold at room temperature for 30 minutes. Stir before serving.

Ginger-Sesame-Miso Dressing (Makes 8 servings, about 2 Tbsp. each)

2 Tbsp. miso paste 1/4 cupricevinegar 1 Tbsp. Bragg Liquid Aminos 1/4 cupsesameoil 1 tsp. chopped ginger 1/4 cupwater

Place miso, vinegar, Bragg Liquid Aminos, oil, ginger, and water in a blender or food processor; cover with lid. Blend until smooth. Store in airtight container in refrigerator.

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Let’s make this easier for you...Use the “Reset in a Crunch” meal plan if you’re short on time, running low on energy, or just need a break from preparing the more complex meals.

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PHASE 1 PHASE 2 PHASE 3B

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q 2 eggs scrambled with 1/2 tsp. oil—(up to Day 4) with 1 slice whole-grain toast and 11/2 cups steamed kale or spinach

ORq Oatmeal—1 cup cooked, with 1 cup fresh berries and 1/2 cup plain yogurt, sweetened with 1 tsp. pure maple syrup or pinch of stevia

ORq Baked Tempeh (pg. 81) with 1/8 sliced medium avocado

q Fresh fruit—3 cupsOR

q Miso Soup (pg. 95) with ¼ sliced avocado and ½ cup Seasoned Mashed Chickpeas (pg. 104)

q Fresh fruit—3 cups

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q Microgreen Salad (pg. 95) with 1/4 cup Toasted Pumpkin Seeds (pg. 109) and your choice of dressing (pg. 109). ADD either 1/2 sliced avocado or 2/3 cup Quinoa (pg. 99)

ORq Quinoa Salad (pg. 99) ADD either 1/4 to 1/3 cup hummus and raw vegetable plate or Baked Sweet Potato (pg. 80)

ORq Baked Tempeh (pg. 81) and JapaneseCucumberSalad(withoutavocado) (pg. 92)

q Microgreen Salad (pg. 95) with 1/4 cup Toasted Pumpkin Seeds (pg. 109) and your choice of dressing. ADD either ½ sliced medium avocado or 2/3 cup Quinoa (pg. 99)

ORq Quinoa-Lentil Pilaf (pg. 99) ADD either ¼ cup hummus or Baked Sweet Potato (pg. 80)

ORq Greek Salad (pg. 89) with 2 Tbsp. pine nuts (no chicken) and Greek Dressing. ADD either 1/8 medium avocado or Miso Soup (pg. 95)

q Microgreen Salad (pg. 95) with 1/4 cup Toasted Pumpkin Seeds (pg. 109) with your choice of dressing. ADD either 1 Tbsp. additional Toasted Pumpkin Seeds or 1/2 sliced medium avocado or Baked Sweet Potato (pg. 80)

ORq Spinach Salad (pg. 104) with your choice of dressing. ADD either Baked Sweet Potato (pg. 80) or 1 Tbsp. Toasted Pumpkin Seeds (pg. 109) and 1/8 sliced medium avocado

ORq Greek Salad (pg. 89) with 2 Tbsp. pine nuts (no chicken) and Greek Dressing. ADD either 1/8 medium avocado or Miso Soup (pg. 95)

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q Stir-Fried Veggies (pg. 107) ADD either Cucumberand Tomato Salad (pg. 86), ¾ cup Quinoa (pg. 99) andNori Gomasio (pg. 96) or Baked Sweet Potato (pg. 80) and 1 cup Quinoa (pg. 99)

ORq Black Beans and Rice (pg. 81) ADD either Kale with Pine Nuts (pg. 93) and Miso Soup (pg. 95) or Baked Sweet Potato (pg. 80) and 1/3 cup Quinoa (pg. 99)

ORq Lentil-Lime Salad (pg. 94) ADD either 2/3 cup cooked Quinoa (pg. 99) and Miso Soup (pg. 95) orBaked Sweet Potato (pg. 80) with Miso Soup (pg. 95)

q Garlic Veggies (pg. 89) ADD either ¾ cup Quinoa(pg. 99) and Miso Soup (pg. 95) or Baked Sweet Potato(pg. 80) and Miso Soup (pg. 95) or ½ serving BakedTempeh (pg. 81) and Miso Soup (pg. 95)

ORq Asian Stir-Fry (pg. 79) ADD either ½ serving Baked Tempeh (pg. 81) and Miso Soup (pg. 95) or ½ cup Quinoa (pg. 99) and Miso Soup (pg. 95) or ½ BakedSweet Potato (pg. 80) and Miso Soup (pg. 95)

ORq Sweet Potato and Roasted Red Pepper Bisque (pg. 107) ADD either ½ serving Baked Tempeh (pg. 81) and 2 thin slices of avocado or 2/3 cup Quinoa (pg. 99) and 2 thin slices of avocado or Baked Sweet Potato (pg. 80) and 2 thin slices of avocado

q Garlic Veggies (pg. 89) ADD either ½ Baked SweetPotato (pg. 80) and Miso Soup (pg. 95) or ½ servingBaked Tempeh (pg. 81) and Miso Soup (pg. 95) or Hearty Vegetable-Miso Soup (pg. 92)

ORq Asian Stir-Fry (pg. 79) ADD either ½ serving BakedTempeh (pg. 81) and Miso Soup (pg. 95) or HeartyVegetable-Miso Soup (pg. 92) or Baked Sweet Potato(pg. 80) and Miso Soup (pg. 95)

ORq Sweet Potato and Roasted Red Pepper Bisque (pg. 107) ADD either ½ serving Baked Tempeh (pg. 81) and Miso Soup (pg. 95) or Hearty Vegetable-Miso Soup (pg. 92) or Baked Sweet Potato (pg. 80) and Miso Soup (pg. 95)

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Shakeology and the Ultimate Reset

We encourage you to follow the Beachbody Ultimate Reset meal plan exactly as written. You can, however, drink vegan Shakeology as a healthy, delicious breakfast alternative or snack option in all three phases. But please note, since Phase 3 calls for less protein, we recommend using only a half serving of vegan Shakeology as a breakfast alternative during that week.

For more information, please visit Shakeology.com.

Tropical Strawberry Vegan

Chocolate Vegan

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Strawberry Chia Spice: Blend 1 serving Tropical Strawberry Vegan Shakeology, ¼ cup frozen organic strawberries, 1 Tbsp. chia seeds, ½ tsp. organic ground cinnamon, and 1 cup distilled water.

Creamy Strawberry Avocado: Blend 1 serving Tropical Strawberry Vegan Shakeology, ¼ cup mashed organic avocado, and 1 cup distilled water.

Fresca Chia Mint: Blend 1 serving Tropical Strawberry Vegan Shakeology, 4 fresh organic mint leaves, 1 Tbsp. chia seeds, and 1 cup distilled water.

Strawberry Coconut Bliss: Blend 1 serving Tropical Strawberry Vegan Shakeology, 1½ tsp. extra-virgin coconut oil, and 1 cup distilled water.

Note: If you’re making these as a snack, use a half serving of vegan Shakeology. If you’re blending your shake with ice, be sure it’s ice made from distilled water (or as we like to call it, “distilled ice.”) You may also use coconut water. (Mix ½ cup coconut water with ½ cup distilled water.) For the best coconut water, purchase a baby Thai coconut (available at stores such as Whole Foods Market). Cut open or puncture the top (they’ll often do this for you) and use the fresh, live, nutrient-packed water. If you don’t have access to fresh coconuts, you can find an organic coconut water at most health food stores and Whole Foods.

Approved vegan Shakeology recipes for the Beachbody Ultimate Reset.

Tropical Strawberry Vegan Chocolate Vegan

Choco-Covered Strawberries: Blend 1 serving Chocolate Vegan Shakeology, ¼ cup frozen organic strawberries, 1 Tbsp. chia seeds, and 1 cup distilled water.

Creamy Choco Avocado Spice: Blend 1 serving Chocolate Vegan Shakeology, ¼ cup mashed organic avocado, ½ tsp. ground organic cinnamon, and 1 cup distilled water.

Chocolate Blueberry Flax: Blend 1 serving Chocolate Vegan Shakeology, ¼ cup frozen organic blueberries, 4 tsp. flaxseeds, and 1 cup distilled water.

Coco-Choco Bliss: Blend 1 serving Chocolate Vegan Shakeology, 1½ tsp. extra-virgin coconut oil, and 1 cup distilled water.

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Here’s some more information about the good foods you’ll be putting in your body. Since many of the following items have benefits that go beyond what we have listed here, we encourage you to research them further.

Condiments/OilsBRAGG LIQUID AMINOS: A healthy, certified non-GMO substitute for salt and soy sauce. You can substitute reduced-sodium soy sauce, coconut aminos, or tamari. Can be purchased at health food stores, Whole Foods Market, Trader Joe’s, or online.

OLIVE OIL: Purchase cold-pressed and organic if possible. Nutrient-rich extra-virgin olive oil is best for raw uses like salad dressing. Regular olive oil is best for cooking because the nutrients in extra-virgin can burn.

FLAXSEED OIL: A rich source of omega-3 fatty acids. Best used in salad dressings or in smoothies. Do not heat.

COCONUT OIL: Contains medium-chain fatty acids, which are considered a good source of energy that the body can easily metabolize. Extra-virgin and unrefined is best for cooking at high heats. Great for digestion, skin, and hair.

SESAME OIL: Cold-pressed is the most healthful, but toasted adds more flavor to your dishes. Mostly used in Asian cooking.

APPLE CIDER VINEGAR: Choose unfiltered when possible. Great for digestion and is considered an alkaline-forming ingredient. Bragg makes an excellent variety . Can be found at most large supermarkets, Whole Foods Market, Trader Joe’s, or online.

Ultimate Reset Ingredient ListMany ingredients in this menu plan may be unfamiliar or new to you. Don’t panic! Most of them can be purchased at a local health food store, at Whole Foods, or a similar store. If you can’t find one of these unfamiliar ingredients, and there’s no substitution suggested, simply omit it. If you live in an area where many of these ingredients are hard to find, consider ordering them online. Choose local and organic produce as much as possible. Farmers markets are ideal, but a health food store should also carry a wide selection of organics. Why organic? Since the Ultimate Reset protocol revolves around cleansing your system, whenever possible it is best to purchase organic ingredients, fruits, and veggies etc., to more greatly ensure you are not putting additional toxins into your system.

If you must purchase commercially grown produce, look for vibrant, fresh items, and wash them well to remove pesticides.

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MISO: A salty, fermented soy paste used in soups, sauces, and dressings, widely available in many varieties. Usually refrigerated, but sometimes found on the shelf in the Asian section. Miso is packed with nutrients, enzymes, amino acids, and probiotics. It’s the perfect nourishing food while resetting. Taste a few and see which kind you prefer. Please check the ingredient list to make sure it contains no MSG.

MIRIN: This Japanese cooking wine adds a sweet flavor and depth to dishes. It’s also delicious splashed on stir-fry toward the end of cooking. Look for Eden brand. Available at Whole Foods Market or other health food stores. If not available locally, order online.

RICE VINEGAR: You can find this vinegar at the health food store or in the Asian section of your grocery store. It’s light and tastes great in dressings and salads. Choose an unflavored, unsweetened variety with no high-fructose corn syrup. Can be found at Whole Foods Market or online.

UMEBOSHI VINEGAR: This Japanese vinegar is sour and salty, but great in alkalizing the body and aiding digestion. Use it to make dressings and sauces. Found in the Asian food section at most Whole Foods Markets.

Sea VegetablesWAKAME SEAWEED: Delicious and nutritious, seaweed is high in minerals and nutrients, and aids in cleansing. Find it at the health food store, or in the Asian section of your grocery store. Wakame seaweed is also readily available online.

NORI SEAWEED: Sold in sheets, it’s widely used for sushi rolls. Can also be eaten straight out of the package as a healthy snack. Find it at the health food store, or in the Asian section of your grocery store. Nori seaweed is also readily available online.

ARAME SEAWEED: A stringy, crisp, dark-brown to black seaweed. May substitute hijiki seaweed or omit. Find it at your local health food store or Whole Foods Market, or order online.

SweetenersRAW, UNFILTERED HONEY: Loaded with health properties. Great as a pure source of energy and glycogen to help muscle recovery after an intense workout.

STEVIA: Derived from a plant, stevia is 300 times sweeter than sugar and has been used as a natural sweetener and beneficial herb for centuries. Can be purchased in liquid or powder form at Trader Joe’s, Whole Foods Market, or online.

GRADE “B” DARK MAPLE SYRUP: A naturally processed sweetener that comes from trees. Less destructive to the body’s natural mineral balance than other sugars.

VegetablesCRUCIFEROUS VEGETABLES: Known for their nutrients and antioxidants. Great for helping to break down and dissolve fat in the body. Varieties: cauliflower, broccoli, brussels sprouts, cabbage, radishes.

SQUASH: Great for alkalizing. Different varieties are available year-round. Winter squash is high in complex carbs and vitamin A. Summer squash has a high water content, which is great for preventing dehydration. Varieties include delicata, acorn, buttnernut, kabocha, pumpkin, and red kuri (winter), and yellow summer, yellow crookneck, pattypan, and zucchini (summer).

LEAFY GREENS: Loaded with calcium, iron, chlorophyll, and vitamin C, these help combat stress and lift the mood. Considered a superfood. Ingest every day, if possible. Varieties include kale, dandelion greens, Swiss chard, collard greens, mustard greens, arugula, spinach, romaine, watercress.

BULBS: Have the ability to support good health. Garlic, in particular, has beneficial properties. Varieties include garlic, leek, onions, fennel, shallots, and scallions.

ROOTS AND TUBERS: Chock-full of beta-carotene, vitamin A, fiber, antioxidants, and complex carbs. Adds a healthy “sweetness” to our diets. Varieties include jicama, parsnips, sweet potatoes, yams, beets, rutabagas, turnips, ginger, carrots, celery, burdock.

NIGHTSHADES: Eat these in moderation. Varieties: tomatoes, some peppers, potatoes (red-skinned only).

FRESH HERBS: Have cleansing effects on the body and enhance the taste of our foods. Experiment with a variety of fresh herbs, such as dill, cilantro, oregano, basil, marjoram, parsley, thyme, mint, etc.

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Grains/Legumes/BeansQUINOA: A South American “super-grain” that’s a powerhouse of nutrition and easy to prepare. Loaded with protein, calcium, and iron, quinoa is a great alternative to rice . Find it at the health food store, Whole Foods Market, Trader Joe’s, or order online.

MILLET: Another wonderful whole grain, eaten by humans since ancient times. It’s a complete protein, and high in vitamins and phytochemicals. Find it at the health food store, Whole Foods Market, Trader Joe’s, or order online.

BROWN RICE: A complex carbohydrate that’s full of vitamins, fiber, minerals, and protein, it helps bring the body into a state of balance. Varieties include long grain, short grain, basmati, medium grain, and jasmine.

OATS: Soluble fiber from foods such as oats, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Steel-cut or oat groats are the least processed and most beneficial to the system.

LEGUMES: Buy these dried, then soak from 1 to 12 hours before cooking for the greatest digestibility and other benefits. Lentils and adzuki beans do not require soaking.

BLACK BEANS: High in fiber and protein, they’re very nourishing to the kidneys and liver.

KIDNEY BEANS: An easily absorbable protein. Kidney beans also contain iron.

LENTILS: Particularly high in iron, these are easy to cook and great paired with rice or in soups and stews.

CHICKPEAS (Garbanzo Beans): High in fiber, protein, and iron, they help increase energy. Great to throw in salads or mash up on toast.

PINTO BEANS: A rich source of vitamin B1, iron, and essential trace minerals like magnesium, potassium, and copper.

MUNG BEANS: This Asian cuisine staple is rich in protein as well as vitamins B2 and C, folate, iron, and magnesium.

EDAMAME: Unprocessed whole soybeans. Great as a snack with a touch of Himalayan salt. Can be found in the freezer section of most markets.

Nuts/SeedsALMONDS: High in monounsaturated fats, magnesium, and vitamin E. Alkalizing to the system when eaten raw and soaked in water.

WALNUTS: Great for brain power and heart health. High in omega-3s, they help to heal imbalances within the body.

CASHEWS: A naturally sweet nut that can be soaked and pureed to help thicken soups, stews, and sauces. A handful of cashews a day is said to keep depression at bay.

CHIA SEEDS: High in fiber, calcium, antioxidants, protein, and omega-3 fatty acids. Chia is the Mayan word for strength. Sprinkle a teaspoon onto your fruit

plate or salad for a boost of protein and essential fats during Phase 3 or soak to make Chia Seed Pudding.

PINE NUTS: These little meaty-flavored nuts help diminish appetite. High in protein and amino acids, and an excellent source of B vitamins.

SUNFLOWER SEEDS: A rich source of protein, vitamin D, and vitamin E. A great alternate for people who have tree-nut allergies.

PUMPKIN SEEDS: High in zinc, iron, and omega-3s. Great for supporting the immune system. Throw them into a salad for added crunch.

FLAXSEEDS: High in omega-3s and fiber, they help support liver function. Make sure to grind them fresh in a coffee grinder, as your body can’t break them down when they’re whole.

SESAME SEEDS: High in bone-building calcium. Great to sprinkle on a salad or use in a stir-fry. The black variety is highest in nutrients.

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SpicesCUMIN: A pungent spice used in Indian and Mexican cooking. Helps to improve circulation and energy. Buy whole seeds and grind them yourself for the best flavor.

CURRY: This yellow powder is a blend of spices used in Indian cooking. Found in the spice section of most grocery stores, it can vary from mild to hot. Taste a bit on your finger, or add slowly.

CINNAMON: A warming spice with many great health benefits, including supporting metabolism.

CORIANDER: The seed of the cilantro plant, this spice has an orangey flavor. It’s great for spicing up soups, stews, and Indian or Mexican dishes.

CAYENNE: Another warming spice that’s great for circulation, metabolism, and relieving stomach upset. Be careful—it’s HOT.

OtherTEMPEH: A fermented soy product that’s high in protein and easy to digest. Substitute beans of any variety if you can’t find tempeh. Available in the refrigerated section of most large supermarkets, or at health food stores, Trader Joe’s, or Whole Foods Market.

SMOKY TEMPEH STRIPS (Tempeh “Bacon”): Substitute regular tempeh if the smoky variety is unavailable. Lightlife brand is available at most Whole Foods Markets.

TAHINI: Ground-up sesame seeds. Rich in calcium; used to make sauces, hummus, and dressings.

COCONUT MILK: Often used as a substitute for oil. It’s a comparable substitute for dairy, with a touch of sweetness. Find it in the Asian or baking section of most grocery stores, Trader Joe’s, or Whole Foods Market.

GOMASIO: A combination of ground sesame seeds and Himalayan salt that’s a great topping for salad, stir-fry, or any other savory food. Buy it pre-made in the Asian aisle of most Whole Foods Markets, or make your own (see the Nori Gomasio recipe on page 96).

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Should I continue my prescription medication while on the Ultimate Reset?

“Yes” is the easy answer, but you should always consult your physician before beginning this program to be sure that this Reset won’t interfere with any treatments or conditions. Please make sure you’re well-informed as to whether your situation is compatible with this program. If it’s not, please return the product for a full refund of your purchase price (less shipping and handling).

Should I continue with my current vitamin and supplement program during the Reset?

No. The Ultimate Reset has been carefully formulated and tested to ensure that you’ll be getting all the vitamins and nutrients you need during all three phases. Again, however, if you’re taking vitamins or supplements for any specific nutritional or medical condition, you should first consult with your physician before altering your regimen.

Can I do the Ultimate Reset while pregnant or nursing?

No, it’s best to wait.

I’ve heard that certain cleanses can alter menstrual cycles. Is this true? And will it happen during the Ultimate Reset?

Dramatic changes to your diet or entering certain cleanse protocols can cause temporary fluctuations to your menstrual cycle. This may be a physiological expression of the changes that occur in your body as it recalibrates itself. If you have any concerns about any changes in your body as part of the Reset please consult your physician.

What if the meals on the plan are too big for me to finish, should I force myself to finish them?

No. Never force yourself to finish a meal. You can save the leftovers for your optional midday snack.

What happens if I cheat during the Ultimate Reset?

Get right back on the program, and don’t beat yourself up about it.

Is it okay to chew gum during my Reset? No. The reasons you cannot chew gum (even sugar-free gum), during the Reset are twofold: 1) Once the

gum is in your mouth and you begin to chew, your body thinks food is on the way and immediately begins to produce digestive enzymes, falsely triggering the digestive process. 2) Many sugar-free gums are filled with chemicals you want to avoid while cleansing.

Should my 15-year-old son and my 13-year-old daughter do the Ultimate Reset?

No. Although they may benefit from many elements of the Ultimate Reset, it’s best not to follow this program until you’re 18 years of age or older. Remember, as young people move through puberty to adulthood, there are already a great many processes and “resets” occurring within the body. It’s best to wait until these are complete. But that doesn’t mean you shouldn’t include your children in your journey.

Can the Ultimate Reset help keep me regular?

Yes. Barring any serious medical conditions, the Reset’s three-phase meal plan and supplement protocol should help with regularity.

I understand it’s best not to do any intense exercise while on the Ultimate Reset, and I know the break will help me heal and cleanse on a deeper level, but I’m nervous about losing muscle. Will this happen?

You may experience a very small degree of temporary muscle loss while resetting. However, it’s been our experience that any loss in muscle will quickly be regained, and often surpassed, as your Post-Reset system will now be functioning in a highly efficient/productive way.

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Why no laxatives or enemas, as in other cleanses?

The Ultimate Reset is not a quick fix. It’s about reaching an overall state of well-being. We’re working gently with the body to help bring it back to what it does naturally, rather than relying on more invasive measures.

I know it’s optimal, but is Mineralized distilled water the only acceptable water while on the Ultimate Reset? And what happens if I forget my distilled water at home or find myself in a jam and need to drink another water?

Distilled water with added Mineralize is the recommended drinking water while on the Ultimate Reset. However, if you are in a jam, or temporarily run out of distilled water, drinking less than perfect water is better than risking dehydration. (But remember, the point of the Ultimate Reset is to cleanse, not take in more impurities, so you must be aware of the quality of water you drink.) As a good backup, we recommend tap water filtered through a reliable reverse osmosis or carbon filtration system, not a pitcher filtration unit, or ultra-purified bottled water, such as Penta, or Smartwater, which is vapor distilled.

Note: You will add Mineralize to your second choice waters as well.

Can I drink coffee during the Ultimate Reset?

Can you? Yes. Is it beneficial? No. Coffee is highly acidic. And remember, one of the main objectives of the Ultimate Reset, along with helping you reclaim

your own energy (rather than relying on a stimulant), is to help support your body’s acid/alkaline balance. Even though your morning coffee may be challenging to give up, you can do it, at least for three weeks. Some people take the week or two before the Reset to do what is called a “coffee fade”; lowering their coffee consumption a little bit each day until they reach the starting phase. This will help with any symptoms of withdrawal and allow you to feel more in control.

If you really miss drinking something warm, you may want to substitute one cup of caffeine-free herbal tea during your day. (Make sure it’s caffeine-free and not decaffeinated; “decaffeinated” refers to a product that originally contained caffeine and then underwent a process to remove most, but not all, of its caffeine content.) You can also try an herbal coffee substitute. But if you’re having a coffee substitute or an herbal tea, please have it at least 30 minutes before your meal, or wait one hour after your meal.

And if you absolutely can’t do without your coffee, please limit it to as small an amount as possible.

I’ve heard that people often feel sad, tired, and even depressed while on a cleanse. Should I expect to be feeling any of these things during the Ultimate Reset?

It’s true that people can go through high and lows, both mentally and physically, while on a cleanse program. Much of this is natural, because your body recalibrates as you change habits. (If you’re used to eating certain foods to make yourself feel better, and you remove those foods, chances are you will feel

sad, or unsettled. Make sense?) We recommend that you familiarize yourself with the “What to Expect During Your Ultimate Reset” section of this guide (pg. 12), and the “Emotions” section (pg. 24). Also know that during the Ultimate Reset, you may feel happier and more energized than you have in years.

Can I continue with the supplements after I’ve completed my Reset?

Yes. But first consult the “Transitioning Out of Your Reset” section of this guide (pg. 122).

So far I love the Reset and all I am learning from the program! The only drawback is that at times I find myself super-hungry. Is this normal? Can I eat more? I don’t want to blow it!

The most important thing in answering your question is for you to determine where that hunger is stemming from. Is it an actual physical hunger, or is it an emotional, or patterned, need for food? Once you’ve determined this, ask yourself if you are drinking enough Mineralized distilled water and are fully hydrated (many participants find their hunger subsides by drinking adequate water). The Ultimate Reset is a program designed for the individual but also must be able to accommodate many types of bodies, metabolisms, conditions, etc.

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(For example, some people find they can’t finish all of their meals, whereas others require a bit more to eat.) Having said this, the Ultimate Reset is not a program built around deprivation. If you find yourself “super-hungry,” or are anticipating a day that may place more of a demand on you physically, then by all means increase your food. You can do this by increasing your portion sizes a bit, or by choosing a snack option from the phase you are currently in. Remember, hunger is often a natural part of cleansing; but you should not allow yourself to feel continually deprived or weak.

If I can’t fit it into my schedule in the afternoon, can I have the Power Greens drink at another time? Can I take it before lunch or after dinner instead?

For best Reset results, you want to establish strong and consistent patterns. The trick here is to let the body know it’s getting what it needs at or around the same time every day. This will allow your body to enter a supported state, which will bring about optimum Reset results. On days when you skip your optional midday snack you can take Power Greens 30 minutes before your pre-dinner supplements.

Why does my body feel like I just ran a marathon? My muscles are sore and achy, even though I haven’t been exercising.

The Reset is an “inner body workout,” so your symptoms are within expectations. Basically, your body is hard at work recalibrating and detoxifying itself. Make sure to drink plenty of Mineralized distilled

water, as that should help relieve minor temporary body aches during the program. Epsom salt baths may also help relax the body and muscles, along with speeding up the detoxification process. Visit the “Enhancing Your Reset” section of this guide (pg. 28) for more on Epsom salt baths.

Can I use an over-the-counter pain reliever like ibuprofen or acetaminophen if I’m experiencing discomfort?

Ideally, you wouldn’t need to take any over-the-counter medications during the Beachbody Ultimate Reset. Drinking plenty of Mineralized distilled water throughout the day should help keep you well hydrated, flush your system, and assist with the detoxification process. Please consult your physician if you require further assistance with pain management.

Should I use distilled water to cook/prepare my food, or just drink it with the Himalayan salts?

Ideally, yes, you should use Mineralized distilled water for all food preparation during the Beachbody Ultimate Reset.

I feel minor constipation in Week Three— are there any foods/teas I can consume that will help with that?

Short-term constipation, or varied bowel movements, can be part of the cleansing/resetting process. (Remember, your body is recalibrating itself.) If you experience minor constipation, you do not want to do anything to “force” a movement (such as a laxative tea). Increasing your intake of Mineralized distilled water, along with walking, stretching, and proper breathing are all very important,

as is reducing stress to a minimum. A warm Epsom salt bath may also help with digestive issues. Visit the “Enhancing Your Reset” section (pg. 28) for more on Epsom salt baths. If you experience more than just minor, temporary constipation, consult your physician.

Can I add anything to the distilled water? You’re welcome to add fresh lemon juice or organic cucumber slices to your Mineralized distilled water.

Can I buy packaged food that’s precooked or pre-made at a deli counter? What about from a restaurant?

The Beachbody Ultimate Reset is a whole-body, whole-life experience. Part of that experience is preparing and eating your own foods. If you’re traveling or unable to cook your own foods, we highly recommend that you eat as closely to the Weekly Meal Plans as possible and choose foods from trusted, healthy sources, like Whole Foods Market or vegan restaurants.

I understand that a cleanse often leads to weight loss, but I have no desire to lose weight while resetting. Is there anything I can do to ensure that I don’t lose too much weight?

Yes. Firstly, know that you may increase your portion sizes with each meal. You may also want to add some extra fats and protein in the form of avocado and chia seeds. And in Week 3, you will want to include the optional grain snack each day.

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I know it can be counterproductive to do any strenuous exercise while resetting, but can you please advise me on how I should best handle my P90X® LIVE Instructor Workshop, which will occur right in the middle of the Reset?

Try to exert the minimum amount of intensity needed to get you through. Along with this, you will want to stay very well hydrated, increasing your Mineralized distilled water intake, and be sure to include your optional snack (vegan Shakeology is perfect). Also it may be helpful to add some chia seeds and avocado to your meals.

I’m a fitness instructor and need to continue teaching classes while resetting. How best should I handle this?

The first step you will want to take is to explain to your class that you are currently doing the Ultimate Reset and that you will still be guiding and inspiring them, but will need to scale back your own intensity. (Many instructors have found that their class is not only understanding but they often want to learn more about the Reset.) The next step is to make sure you are staying well hydrated, drinking plenty of Mineralized distilled water before, during, and after your class. Along with this, you will want to add some chia seeds and avocado to your meals, and be sure to include the optional daily snack. Many instructors found that vegan Shakeology helped them to get through.

I’m used to eating five or six meals a day. Can you explain why the Reset meal plan is constructed around three meals?

The reason you are only eating three meals per day, with long breaks between them, while resetting is so your organs and digestive system are allowed to rest.

Can I repeat meals within the meal plan or do I need to follow it exactly as written?

You may repeat meals if it is a financial issue or a way to reduce stress, but it’s always best to allow yourself to try new things and consume the most varied amount of foods and nutrients while resetting.

Will my results suffer if I do the Reset in a Crunch plan the whole time?

There are many ways of looking at results while resetting. One of them is determined by how much you have experienced and learned throughout the process. By limiting your meal choices you are limiting the overall resetting experience and also depriving yourself the chance to experience the full spectrum of varied nutrients the program is built around. Reset in a Crunch is best used as described.

Can I make money selling the Beachbody Ultimate Reset?

OK, you might not have asked that, but we’re going to take this opportunity to tell you that you can.** In the midst of this program, we expect that you’ll feel incredible, perhaps even euphoric, thanks to the cleansing and resetting of your body. You may not be able to refrain from describing the elation to anyone who’ll listen. And what usually happens next is that people ask, “Where can I get it?”

We believe that if your healthy lifestyle choices result in demand for our products, you deserve to get paid for it. Talk to the Coach who introduced you to the Beachbody Ultimate Reset, or go to TeamBeachbody.com for more information.** Beachbody does not guarantee any level of success or income from

the Beachbody Coach Opportunity. Each Coach’s income depends on his or her own efforts, diligence, and skill.

Have a question of your own? Go to UltimateReset.com and ask us.

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My Ultimate Reset is complete. Now what do I do? Instructions for transitioning out of your Beachbody Ultimate Reset.

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Transitioning Out of Your ResetSUPPLEMENTSYou may continue with all the supplements you’ve used and benefited from during your Reset, in the following amounts:

Power Greens – 1 packet daily, the same as during the Reset. Drink alone with water, or add to Shakeology as a boost.

Optimize – 2 capsules, 2 times daily, 30 minutes before meals.

Revitalize – 1 capsule, 1 to 2 times daily, 30 minutes before meals.

Soothe – 1 capsule, 1 to 2 times daily, 30 minutes before meals.

Mineralize – 1/4 teaspoon per gallon of distilled water, or a pinch added to 12 to 24 ounces of distilled water.

Detox – Since you have just detoxed we recommend that you wait two months before using Detox at the Maintenance dose of 1 packet daily. Be sure to follow it with Revitalize to support beneficial flora in the digestive tract.

This is also the perfect time to reintroduce vegan Shakeology, if you have not already been using it as a snack or breakfast option, as your body has been primed like never before to assimilate the superfoods and nutrients it delivers. But please limit your use of vegan Shakeology to one serving per day for the first two weeks after your Reset. It’s more important to concentrate on bringing solid foods back in during this time.

Note: Since regular, non-vegan Shakeology contains whey (a dairy product) we recommend that you wait until two or three weeks after your Reset is completed to reintroduce it.

Also, as you learned in this guide, antibiotics can deplete healthy intestinal bacteria. So anytime you’re prescribed antibiotics, remember to take your Revitalize supplement AFTER your prescribed cycle. Revitalize is also a great addition to your wellness routine.

After you’ve completed your 21-day Beachbody Ultimate Reset, the absolute first thing you should do is congratulate yourself. And accept a big congratulations on behalf of everyone here at Beachbody.

The second thing to do is tell our online community about your experience. Share your ups, your downs, and your wins. You did it! And your story may help another person make it through.

Next, review these “Transitioning Out of Your Ultimate Reset” instructions.

Transitioning is a very important stage. It not only allows you to slowly move back into your normal routine, it can also help you see and determine what parts of that routine may no longer be working for this revitalized, fully tuned-up version of you.

Even though you’ve completed your Ultimate Reset and the most challenging parts are behind you, these next two weeks (or longer, depending on which foods you choose to reintroduce) will still require some work. You’ll need to pay a great deal of attention to your body, and to how you’re feeling and reacting as you add certain foods, food groups, and even lifestyle choices back in.

Now, revisit your “This Is Me Now” questionnaire.

Day 1 Day 21*

Day 1 Day 21*

Day 1 Day 21*

Day 1 Day 21*

*Results vary.

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Week 1 after Your Reset:Carry on with the fruit and vegetable meals you ate during Week 3 of your Reset. In addition, reintroduce whole grains into your diet, keeping the portions on the small side (1/2 to 1 cup). We recommend that you don’t eat a grain every day. Adding a new grain every other day would be optimal, allowing you to see how your body reacts.

If you feel fine and are having no major reactions, like gas, bloating, or sleep disturbances, you can start to reintroduce legumes as well. Again, remember to only eat small portions, chew your food well, and practice conscious eating. And no sugar. No soda. No alcohol.

Weeks 3 to 4 after Your Reset: You can very slowly begin to reintroduce animal products back into your diet. This will be the most telling week, as you see how your body reacts. Begin by adding either yogurt (organic, with no added sugar) or eggs. Only add one of these foods at a time, and wait three days before adding the other. Notice any changes that may be happening in your body, including your digestion and sinuses.

If you feel OK, you can add a piece of chicken or fish early in the fourth week after your Reset. Wait to add the other until the end of the week. Remember to eat slowly, and continue eating lots of vegetables, whole grains, legumes, and fruit.

General Note: If through this process you find that any one food causes you digestive issues (bloating or gas), minor skin problems, temporary sinus clogging, or other distress, it’s likely that you may have a sensitivity to that food. It may be best for you to either cut it completely out of your diet, or cut back on eating it as much as possible.

Week 2 after Your Reset: Continue eating grains and beans along with fruits and vegetables, and start to reintroduce tempeh and sprouted-grain breads. You can increase your portion sizes of grains and beans by one-third, and see how your body adjusts.

Remember: Your body is more efficient now, and it’s able to absorb and assimilate a greater number of nutrients; therefore, less fuel is needed to carry you through your day. So reintroduce your foods slowly and keep track of how you feel. And of course no sugar. No soda. No alcohol.

Once you’ve transitioned, you can always continue following the Week 2 meal plan. Just be sure to add a bit more protein if you’ve returned to strenuous exercise or a more demanding lifestyle.

TIP

We have posted the “Foods to Avoid” list here again for you to consider as you continue

beyond one month after your Reset.

• Processed foods (the more “alive” your food is, the better), cereals and pastas (if eating pasta, aim for whole wheat, spelt, or kamut)

FOODS TO AVOID

• Refined sugar (brown sugar, Sucanat, high- fructose corn syrup, evaporated cane juice)

• Artificial sweeteners (including gum and mints)

• Soda/diet soda • Sugary condiments

• Tobacco • Alcohol

Remember how you began the Ultimate Reset? You gently phased out certain food groups until by Week 3 you were eating predominantly fruits and vegetables. Now you’ll be doing the reverse. You’ll slowly and consciously add certain foods and food groups back in.

This is when you have to really listen to your body. Pay close attention to how

each new item makes you feel. Much has changed in the course of your Reset, so

you may notice that flavors and foods you enjoyed before no longer appeal to you.

Or you might find that your eyes want something familiar, but your body says no.

Again, listen to your body. You’ve learned a lot about yourself over these past three

weeks, and now’s the time to stick with and expand upon what you’ve learned.

How Do I Eat Post-Reset?

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LifestyleThe Beachbody Ultimate Reset is about far more than the negative elements in the environment, or the overly processed, enzyme-depleted foods most people put in their mouths.

It’s about reconnecting, realigning, and recommitting to who you are at your healthiest, clearest, most empowered, and inspired core. We hope you’ve gained not only an incredible sense of confidence at having completed your Reset, but also a far greater appreciation for your body as an overall holistic machine. From now on, try to carry and present yourself as the absolute best version of you. You deserve it, and so does the world.

COFFEEAfter completing the Beachbody Ultimate Reset and feeling realigned with their natural energy, many people find they no longer need or want coffee. Hopefully, you too will have rediscovered your natural energy, and will no longer feel the desire to ingest caffeine.

If you do choose to begin drinking coffee again, you should wait until the fourth week after your Reset. Even then, start with a mix of half decaf/half regular. Remember, your nervous system has been soothed and restored during your Reset, and your body is far more sensitive now. Coffee is an intense stimulant that often stresses or amps up the nervous system, and it’s also highly acidic.

If you don’t want coffee, but feel you need something hot in the morning, try some herbal tea or a healthy coffee substitute, like Dandy Blend.

ALCOHOLAlcohol in general is tough on the body. It’s highly acidic, places stress on the liver (a key organ in detoxification and the breaking down of fats), and often dumps a high level of sugar into the system. If you’re going to reintroduce alcohol into your post-Reset life, wait until at least one month after your Reset to do so. Remember to go slowly, and drink very weak drinks mixed with water or club soda. Also, just as with coffee, you can expect to be far more sensitive to alcoholic beverages now, so you’ll be likely to feel the effects much more quickly. Be aware of this.

SUGAR AND SODAYou may no longer crave sweets or junk food. If you do, wait until one month after your Reset to indulge. At that point, look for natural drinks and treats that are unprocessed, or minimally processed, and made without high-fructose corn syrup, chemicals, color additives, or refined sugar.

HABITS AND PATTERNSYou may have noticed during your Reset how much when and what you eat and drink is tied to emotions, habits, and patterns rather than to actual hunger. Now you’ve had three weeks of not letting yourself have that fast food, candy, or beverage you used to reach for to curb boredom, or to soothe, sedate, or distract you. And you can keep going.

If you feel triggered to return to an old eating or drinking habit, notice it. Be aware this is a pattern you used to be in, but no longer are. Rather than reengaging in this cycle, you can identify it as an old impulse you no longer need. Breathe through it and release it. If need be, reach for something that adds to your health, strength, and overall well-being.

Exercise During your Reset, your exercise consisted mainly of walking and gentle stretching. We encourage you to keep up with your walking. In the first week following your Reset, you can also begin more strenuous exercise, either returning to your existing program or beginning a new one. However, this first week you should keep your intensity level at or below 50% of your maximum, to allow your body to get used to the anaerobic resistance training.

Again, be sure to listen to your body during this first week. See how it’s recovering, and tune in to your energy levels and muscular endurance. This is an exciting time to exercise, but know your limits. Remember, everything in your body has been refreshed. Your body is now far more efficient than it was before, which may lead to a desire to push a great deal more than you should at first.

The second week after your Reset, you can exercise “full speed ahead,” either returning to your existing program or beginning a new one.

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REMEMBER THAT AFTER YOUR ULTIMATE RESET, YOU SHOULD:

Eat as many raw, fresh, chemical-free, unprocessed foods as possible.

Breathe as much fresh air as you can.

Drink plenty of good-quality water, including using our Mineralize supplement in distilled water.

Chew your food thoroughly. Your tummy doesn’t have teeth.

Remove or reduce stress from all the areas of your life that you can.

Get out into nature.

Make healthy choices a habit.

Find time to do what you love!

Laugh more.

And give thanks. Gratitude unlocks a world of good.

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Here’s the first of several convenient lists to take with you when shopping for the Reset. (We’ve provided one for each week.) Note that some of these foods are used in smaller amounts than can be purchased—so you’ll have some left over. Actually, this is good, because now that you’re familiar with these healthy ingredients, you can explore new ways of using them.

FRUITS AND VEGETABLES REGULAR MEAL PLAN VEGAN MEAL PLAN

Apple, green, medium 1 each (6.4 oz. / 182 g) 1 each (6.4 oz. / 182 g)

Asparagus, medium 1 bunch 1 bunch

Avocado, medium For women 1 each (7.1 oz. / 201 g)

For men 2 each (14.2 oz. / 402 g)

For women 1 each (7.1 oz. / 201 g)

For men 3 each (21.3 oz. / 603 g)

Basil, whole 1 bunch (or box) 1 bunch (or box)

Beet, medium 1 each (2.89 oz. / 82 g) 1 each (2.89 oz. / 89 g)

Blackberries ½ pint ½ pint

Blueberries 1 pint ½ pint

Broccoli florets 4 oz. (114 g) 4 oz. (114 g)

Carrots, baby 1 bag 1 bag

Carrots, medium 6 each (12.89 oz. / 366 g) 5 each (10.7 oz. / 305 g)

Cilantro, bunch 2 bunches 1 bunch

Corn kernels, fresh or frozen 1 10-oz. (284 g) bag 1 10-oz. (284 g) bag

Cucumber, medium 8 each (3 lb. 8 oz. / 1,608 g) 6 each (2 lb. 11 oz. / 1,206 g)

Green beans, fresh or frozen 4 oz. (114 g) 1 oz. (28 g)

Green onions, bunch 1 bunch 1 bunch

Herbs, fresh, bunch 1 bunch 1 bunch

Honeydew melon, medium 1 melon (2 lb. 3 oz. / 1,000 g) 1 melon (2 lb. 3 oz. / 1,000 g)

Jicama, medium 1 each (1 lb. 7 oz. / 659 g) 1 each (1 lb. 7 oz. / 659 g)

Kale, raw, chopped 1 10-oz. (184 g) bag n/a

Kiwifruit, medium 1 each (3 oz. / 86 g) 3 each (9 oz. / 258 g)

Phase 1 Shopping List

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FRUITS AND VEGETABLES REGULAR MEAL PLAN VEGAN MEAL PLAN

Lemons, fresh 3 each (7.4 oz. / 210 g) 3 each (7.4 oz. / 210 g)

Lettuce, baby salad greens 3 5-oz. bags (15 oz. / 426 g) 3 5-oz. bags (15 oz. / 426 g)

Limes, fresh 3 each (7 oz. / 201 g) 3 each (7 oz. / 201 g)

Mint, fresh, bunch 1 bunch

Onion, medium 1 each (3.9 oz. / 110 g) 1 each (3.9 oz. / 110 g)

Onion, red, medium 1 each (4.5 oz. / 128 g) 1 each (4.5 oz. / 128 g)

Papaya, medium n/a 2 each (16 oz. / 456 g)

Parsley, fresh, bunch 1 bunch

Parsley, Italian or flat leaf, bunch 1 bunch

Peach, medium 1 each (5.3 oz. / 150 g) 2 each (10.6 oz. / 300 g)

Pear, medium n/a 1 each (4.4 oz. / 126 g)

Pineapple, fresh n/a 1 each (1 lb. 13 oz. / 817 g)

Potatoes, baby 8 oz. (227 g) n/a

Raspberries ½ pint ½ pint

Romaine lettuce, medium head 1 each (1 lb. 6 oz. / 626 g) 1 each (1 lb. 6 oz. / 626 g)

Spinach, raw 1 10-oz. (284 g) bag 1 10-oz. (284 g) bag

Sprouts, alfalfa 2 2.5-oz. boxes (5 oz. / 142 g) 1 2.5-oz. box (2.5 oz. / 71 g)

Sweet potato, medium 1 each (4.7 oz. / 133 g) 1 each (4.7 oz. / 133 g)

Tomato, medium 4 each (1 lb. 2 oz. / 492 g) 4 each (1 lb. 2 oz. / 492 g)

Tomatoes, cherry 1 cup (or 1 basket) 1 cup (or 1 basket)

Yam, medium 1 each (5 oz. / 142 g) 1 each (5 oz. / 142 g)

Zucchini, medium 5 each (2 lb. 3 oz. / 980 g) 4 each (1 lb. 12 oz. / 784 g)

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DAIRY REGULAR MEAL PLAN VEGAN MEAL PLAN

Yogurt, plain, organic For women 1 8-oz. (227 g) container

For men 2 8-oz. containers (16 oz. / 454 g)

n/a

GRAINS, NUTS, AND SEEDS REGULAR MEAL PLAN VEGAN MEAL PLAN

Almonds, raw, slivered** 1 oz. (28 g) n/a

Cashews, raw** 2 oz. (56 g) 2 oz. (56 g)

Corn tortilla 1 package

Farina** 2 oz. (56 g) 2 oz. (56 g)

Flaxseeds 1 oz. (28 g) n/a

Old-fashioned rolled oats** 1 3-oz. (85 g) container 1 3-oz. (85 g) container

Pine nuts** 1 oz. (28 g) 1 oz. (28 g)

Pumpkin seeds, raw** 9 oz. (256 g) 9 oz. (256 g)

Sesame seeds** 3 oz. (85 g) 2 oz. (56 g)

Walnuts, raw, chopped For women 1 oz. (28 g)

For men 2 oz. (56 g)

For women 2 oz. (56 g)


Whole-grain bread, slice For women 2 slices (2 oz. / 56 g)

For men 3 slices (3 oz. / 85 g)

n/a

MISC. REGULAR MEAL PLAN VEGAN MEAL PLAN

Apple cider vinegar 1 16-fl. oz. (454 ml.) bottle 1 16-fl. oz. (454 ml.) bottle

Balsamic vinegar 1 17-fl. oz. (482 ml.) bottle 1 17-fl. oz. (482 ml.) bottle

Black beans, canned 1 14-oz. (397 g) can 1 14-oz. (397 g) can

Bragg Liquid Aminos 1 16-fl. oz. (454 ml.) bottle 1 16-fl. oz. (454 ml.) bottle

Brown rice, dry** 1 lb. 2 oz. (511 g) 1 lb. 2 oz. (511 g)129



Cayenne pepper, ground 1 1-oz. (28 g) container 1 1-oz. (28 g) container

Chili powder, ground 1 ¾-oz. (21 g) container 1 ¾-oz. (21 g) container

Cinnamon, ground 1 ¾-oz. (21 g) container 1 ¾-oz. (21 g) container

Coconut milk, canned n/a 1 13-oz. (369 g) can

Coconut oil, extra-virgin 1 16-oz. (454 g) container 1 16-oz. (454 g) container

Coconut, unsweetened, shredded** n/a 1 12-oz. (341 g) pkg.

Coriander, ground 1 ¾-oz. (21 g) container 1 ¾-oz. (21 g) container

Cumin, ground 1 ¾-oz. (21 g) container 1 ¾-oz. (21 g) container

Curry powder 1 ¾-oz. (21 g) container 1 ¾-oz. (21 g) container

Dijon mustard, vegan 1 8-oz. (227 g) jar 1 8-oz. (227 g) jar

Extra-virgin olive oil 1 32-fl. oz. (909 ml.) bottle 1 32-fl. oz. (909 ml.) bottle

Garlic cloves 2 heads (18 cloves) 2 heads (18 cloves)

Herbal seasoning blend 1 2.5-oz. (71 g) container 1 2.5-oz. (71 g) container

Himalayan salt 1 4.5-oz. (128 g) container 1 4.5-oz. (128 g) container

Honey, raw 1 14-oz. (398 g) jar n/a

Hummus, prepared 1 4-oz. (114 g) container 1 4-oz. (114 g) container

Kalamata olives 1 6-oz. (170 g) jar 1 6-oz. (170 g) jar

Lentils, brown, dry** 8 oz. (227 g) 8 oz. (227 g)

Maple syrup, pure 1 16-fl. oz. (454 ml.) bottle 1 16-fl. oz. (454 ml.) bottle

Mirin 1 17-fl. oz. (483 g) bottle n/a

Miso paste 1 17.6-oz. (500 g) container 1 17.6-oz. (500 g) container

Olive oil 1 32-fl. oz. bottle 1 32-fl. oz. bottle

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Oregano, dried 1 ¾-oz. (21 g) container 1 ¾-oz. (21 g) container

Paprika 1 ¾-oz. (21 g) container 1 ¾-oz. (21 g) container

Pepper, black, ground 1 ¾-oz. (21 g) container 1 ¾-oz. (21 g) container

Pico de gallo salsa 1 container 1 container

Quinoa, dry** 6 oz. (170 g) 6 oz. (170 g)

Red wine vinegar 1 12-fl. oz. (341 ml.) bottle 1 12-fl. oz. (341 ml.) bottle

Rice vinegar 1 12-fl. oz. (341 ml.) bottle 1 12-fl. oz. (341 ml.) bottle

Seaweed, nori, sheets 1 4.5-oz. (128 g) package 1 4.5-oz. (128 g) package

Seaweed, wakame, dried 1 2-oz. (56 g) package 1 2-oz. (56 g) package

Sesame oil 1 11-fl. oz. (312 ml.) bottle 1 11-fl. oz. (312 ml.) bottle

Turmeric, ground n/a 1 ¾-oz. (21 g) container

PROTEINS REGULAR MEAL PLAN VEGAN MEAL PLAN

Chicken breast, grilled 3 oz. (85 g) n/a

Eggs, large 1 dozen (or 4 each) n/a

Salmon, raw, wild-caught 6 oz. (170 g) n/a

Tempeh 2 8-oz. containers (16 oz. / 454 g) 2 8-oz. containers (16 oz. / 454 g)

Tempeh strips, smoky 1 6-oz. (170 g) package 1 6-oz. (170 g) package

*Make sure you look at snack options (including Shakeology) for the week, and add your snacks to your grocery list. **Can be bought in bulk in some grocery stores or specialty markets.

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FRUITS AND VEGETABLES AMOUNTS

Apple, green, medium 2 each (12. 8 oz. / 364 g)

Asparagus, medium 1 bunch


For men 3 each (21.3 oz. / 603 g)

Basil, fresh 1 bunch (or box)

Beet, medium 3 each (8.7 oz. / 246 g)

Blackberries 1 pint

Blueberries 1 pint

Broccoli florets 1 bag

Carrots, medium 5 each (10. 7 oz. / 305 g)

Celery, medium bunch 1 bunch

Cilantro, bunch 1 bunch

Collard greens, bunch 1 bunch

Corn kernels, fresh or frozen 1 10-oz. (284 g) bag

Cucumber, medium 5 each (2 lb. 3 oz. / 1,005 g)

Edamame, fresh or frozen 1 package (or box)

Ginger root, fresh 1 each (4 oz. / 114 g)

Green beans, fresh or frozen 8 oz. (227 g)

Green onions, bunch 1 bunch

Herbs, fresh, bunch 1 bunch

Honeydew melon, medium 2 melons (4 lb. 6 oz. / 2,000 g)

Jicama, medium 1 each (1 lb. 7 oz. / 659 g)

Kale, medium bunch 1 bunch

Kiwifruit, medium 3 each (9 oz. / 258 g)


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Lemons, fresh 6 each (14.8 oz. / 420 g)

Lettuce, baby salad greens 3 5-oz. bags (15 oz. /426 g)

Lettuce, romaine, medium head 1 each (1 lb. 6 oz. / 626 g)

Napa cabbage, medium head 1 each (1 lb. 7 oz. / 650 g)

Onion, medium 2 each (7.8 oz. / 220 g)

Onion, red, medium 1 each (4.5 oz. / 128 g)


Parsley, Italian, bunch 1 bunch

Peach, medium 5 each (1 lb. 10 oz. / 750 g)

Pear, medium 2 each (12.5 oz. / 356 g)

Raspberries ½ pint

Red bell pepper, medium 4 each (1 lb. 1 oz. / 476 g)

Shallot, medium 1 each (¾ oz. / 20 g)

Spinach, raw 1 10-oz. (284 g) bag

Sprouts, alfalfa 1 box (2.5 oz. / 71 g)

Squash, kabocha, medium 1 each (8.7 oz. / 245 g)

Sweet potato, medium 2 each (9.4 oz. / 266 g)

Swiss chard, chopped 1 10-oz. (284 g) bag

Tomato, medium 4 each (1 lb. 2 oz. / 492 g)

Tomatoes, cherry 1 cup (or 1 basket)

Zucchini, medium 2 each (13.8 oz. / 392 g)

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GRAINS, NUTS, AND SEEDS AMOUNTS

Almonds, raw, slivered** 1 oz. (28 g)

Millet** For women 7 oz. (199 g)


Pumpkin seeds, raw** 9 oz. (256 g)

Sesame seeds** 2 oz. (56 g)

MISC. AMOUNTS

Chickpeas (garbanzo beans), canned 1 14-oz. (397 g) can

Coconut milk, unsweetened, canned 1 13-oz. (369 ml.) can

Kalamata olives 1 6-oz. (170 g) jar

Pinto beans, canned 1 14-oz. (397 g) can

Seaweed, nori, sheets 1 4.5 oz (128 g) pkg

Seaweed, wakame, dried 1 2-oz. (56 g) pkg.

Tahini paste 1 16-oz. (454 g) jar

Vegetable broth, low-sodium, organic 16 fl. oz. (454 ml.)



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Apple, green, medium 7 each (2 lb. 13 oz. / 1,274 g)

Asparagus, medium 2 bunches


For men 3 each (21.3 oz. / 603 g)

Beet, medium 2 each (5.8 oz. / 164 g)

Blackberries 2 pints

Blueberries For women 1 pint

For men 2 pints

Bok choy, medium bunch 1 bunch

Broccoli, large bunch 2 each (3 lb. / 1,363 g)

Carrots, medium 9 each (1 lb. 3 oz. / 549 g)

Cauliflower, medium head 1 each (3 lb. / 1,363 g)

Celery, medium bunch 1 bunch

Cilantro, bunch bunch

Collard greens, bunch 1 bunch

Cucumber, medium 4 each (1 lb. 12 oz. / 804 g)

Edamame, fresh or frozen 1 pkg. or box

Fennel bulb, large 1 each (1 lb. / 454 g)

Ginger root, fresh 1 each (4 oz. / 114 g)

Green beans, fresh or frozen 10 oz. (284 g)

Green onions, bunch 1 bunch

Honeydew melon, medium For women 2 melons (4 lb. 6 oz. / 2,000 g)

For men 3 melons (6 lb. 9 oz. / 3,000 g)


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Jalapeño, small 1 each (½ oz. / 14 g)

Jicama, medium 1 each (1 lb. 7 oz. / 659 g)

Kale, medium bunch 1 bunch

Lemons, fresh 4 each (9.9 oz. / 280 g)

Lettuce, baby salad greens 3 5-oz. (15 oz. / 426 g) bags

Limes, fresh 4 each (9.4 oz. / 268 g)

Napa cabbage, medium head 1 each (1 lb. 7 oz. / 650 g)

Onion, medium 2 each (7.8 oz. / 220 g)

Onion, red, medium 1 each (4.5 oz. / 128 g)


Peach, medium 6 each (1 lb. 15 oz. / 880 g)

Pear, medium 5 each (1 lb. 15 oz. / 880 g)

Raspberries For women 1 pint

For men 2 pints

Red bell pepper, medium 3 each (12.6 oz. / 357 g)

Spinach, raw 1 10-oz. (284 g) bag

Sprouts, alfalfa 1 box (2 oz. / 56 g)

Squash, delicata, small 1 each (14 oz. / 400 g)

Sweet potato, medium 2 each (9.4 oz. / 266 g)

Tomato, medium 2 each (8.7 oz. / 246 g)

Tomatoes, cherry 1 cup (or 1 basket)

Zucchini, medium 1 each (6.9 oz. / 196 g)

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GRAINS, NUTS, AND SEEDS AMOUNTS

Pumpkin seeds, raw** 9 oz. (256 g)

MISC. AMOUNTS

Coconut milk, canned 1 13-oz. (369 ml.) can

Seaweed, arame 1 1.76-oz. (50 g.) package

Seaweed, wakame, dried 1 2-oz. (56 g.) package

Vegetable broth, low-sodium, organic 4 fl. oz. (114 ml.)



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Beachbody Ultimate Reset® content and editorial guidance by Glenn Berkenkamp.Recipes and nutritional guidance provided by Justin Schwartz and Melissa Costello.

All product names, logos, and brands are the property of their respective owners. All company, product and service names, and logos used are for identification purposes only and do not imply any endorsement or common ownership.© 2017 Beachbody, LLC. All rights reserved. Beachbody, LLC is the owner of the Beachbody Ultimate Reset, Tai Cheng, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody and Team Beachbody Customer Service, go to Beachbody.com.SUCLNINS1318 Rev.02/24/17

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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