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Sara Gottfried, MD21 DAYDETOX MEAL PLANYou spoke, we listened.We understand some of you like to be told what to eat each day sowe created a 21 Day Meal Plan with the nutritional data broken down(including protein, carbs, fat, fiber, sugar).You by no means have to follow this plan or any of our other meal plans.Use this meal plan as inspiration and to see what proper mealcomposition looks like.
RESET 1: MEATLESS & ALCOHOL FREEMeal 1Meal 2Meal 3Nutritional AnalysisDay 1Scrambled GreenEggs: 3 organic eggs,2 cups spinach, ½ cupcooked sweet potato,2 tsp extra virgin oliveoilSmoothie: 1 cup rawkale, 1 cup frozenkale, ½ cup frozenblueberries, 1 Tbsp chiaseeds, 1 Tbsp groundflaxseed, 1 Tbsp MCToil, 2 scoops Reset360Vanilla Protein, 1 scoopReset360 FiberSalmon on Greenswith Lemon DijonDressing: 4 oz Salmon,¼ avocado served on4 cups arugula, tossedwith ¼ pint grapetomatoes drizzled withwhisked juice of ½lemon and 1 tsp DijonmustardCalories: 1265Fat (g): 73Carb (g): 74Fiber (g): 35Sugar (g): 15Net Carbs (g): 39Protein (g): 79Day 2Smoothie: 2 scoopsReset360 ChocolateProtein, 1 scoopReset360 Fiber, ¼ cupstrawberries, 1/4 cupfull fat coconut milk, 2Tbsp almond butter, 2cups fresh greens2 Sides Together:1 serving ZucchiniHummus (communitycookbook, pg 27)with 5 oz canned wildsardines, ½ avocado,3 stalks celery, ½Tbsp chia seeds. Dipcelery in hummus. Mixsardines, avocado andchia seeds togetherand enjoy.Stir-Fry: 5 oz tofubrowned in 1 Tbspcoconut oil, ½cup broccoli, ½cup pea pods, ½cup mushrooms, 2scallions (chopped),pinch of mincedginger, 1 Tbsp redwine vinegar, 1 Tbspcoconut aminosCalories: 1504Fat (g): 108Carb (g): 72Fiber (g): 35Sugar (g): 15Net Carbs (g): 37Protein (g): 81Day 3Smoothie: 1 scoopReset360 ChocolateProtein, 1 scoopReset360 VanillaProtein, 1 scoopReset360 Fiber, ½cup unsweetenedpumpkin, ¼ cup full fatcoconut milk, handfulof fresh leafy greens,few dashes of pumpkinspice, water to yourpreferred consistencyLarge Salad: 6 oztempeh (previouslybrowned on fryingpan) topped on saladcold or warm, 2cups leafy greens, ½cucumber, 5 olives, ½cup cherry tomatoeswith dressing. Exampledressing: 1 Tbspolive oil, few dashesoregano, juice of ½lemon, 1 Tbsp red winevinegarHerbed Chickenwith Veggies: 5 ozchicken breast coatedwith ½ tsp of each ofthe following herbs:rosemary, thyme,oregano. On mediumhigh frying pan, add1 Tbsp coconut oil orghee and 1 mincedgarlic clove. Then, addthe coated chicken,cover, and flip afterabout 5 min andcook for an additional5 minutes or untilcooked through. Addsalt & pepper to taste.Serve with 1 cup eachof steamed broccoliand cauliflowerCalories: 1379Fat (g): 74Carb (g): 83Fiber (g): 39Sugar (g): 15Net Carbs (g): 44Protein (g): 108
RESET 2: SUGAR FREEMeal 1Meal 2Meal 3Nutritional AnalysisDay 4Lean Eggs andAvocado: 2 eggsand 2 egg whites,scrambled in 1 tbsp.extra virgin olive oilwith ½ sliced tomato,½ cup chopped greenbell peppers, ¼ cupchopped onions, and1 cup spinach. Servedwith ¼ avocado, slicedSpinach, Strawberry,and Chicken Salad: 4oz organic rotisseriechicken breast, 3cups mixed saladgreens, ¼ cup cutstrawberries, ½ cupdiced cucumber, 1Tbsp almonds, 1 Tbspextra virgin olive oilSmoothie: CoconutPumpkin Cream. 2scoops Reset360Protein, 1 scoopReset360 Fiber, ¼cup pumpkin puree,1 tsp maca, pincheach clove, nutmeg,cinnamon, 6 ozunsweetened coconutmilk (in carton), 6 ozwater, ½ cup spinach,10 pecansCalories: 1156Fat (g): 66Carb (g): 69Fiber (g): 37Sugar (g): 15Net Carbs (g): 32Protein (g): 82Day 5Basic Shake withalmond butter(communitycookbook, pg 6)Coconut Shrimp:4 oz wild shrimp,½ cup cookedchopped spinach, 1tsp coconut oil, ¼cup unsweetenedshredded coconut, 1egg. Sauté choppedspinach in hot fryingpan, set aside. Dip theraw shrimp in a smalldish with the whisked,raw egg. Then, coatthe shrimp in thecoconut and add toa medium high fryingpan (with oil alreadymelted and hot). Flipafter 2-3 min and letcook for another 2-3min.“Spaghetti”: 5 ozground turkey, 1 cupzucchini noodlestopped with ½ cupdiced tomatoes (nosugar added, justtomatoes), ½ cupsliced mushrooms, 1cup chopped kale, 1Tbsp ghee, and Italianspice herbs. Mix alltogether in hot fryingpan for “spaghetti”.Served with a side of 1cup steamed broccoliCalories: 1257Fat (g): 77Carb (g): 69Fiber (g): 37Sugar (g): 10Net Carbs (g): 32Protein (g): 90Day 6South of the BorderSmoothie (communitycookbook, pg 12)1 serving HeavenlyQuinoa with ½ anAvocado: (communitycookbook, pg 51) Drink1 scoop fiber with 8oz water before yourmeal. (modifications:without the maplesyrup, red wine vinegaror apple cider vinegar,use 2 cups cookedquinoa, 1 piece salmon 4 oz salmon)Chicken with ½cup Pumpkin Salsaserved with sidesalad: 4 oz chicken,2 cups spinach, ½cup sprouts, ½ Tbspoil dressing. Pumpkinsalsa recipe below.Calories: 1318Fat (g): 81Carb (g): 91Fiber (g): 42Sugar (g): 11Net Carbs (g): 49Protein (g): 78
RESET 3: FRUITLESSMeal 1Meal 2Meal 3Nutritional AnalysisDay 7Dr. Sara’s Basic Shake:(community cookbookpg 6) 2 scoopsReset360 ChocolateProtein, 1 scoopReset360 Fiber, 1 cupunsweetened coconutmilk, 1 cup choppedkale, 1 Tbsp groundflaxseeds, 1 Tbspalmond butterEverything-ButThe-Kitchen-SinkSalad: (communitycookbook, pg 41) Fill ato-go salad containerwith ½ cup broccolisprouts, 1 sliced Kirbycucumber, ½ cup rawbroccoli florets, ¼sliced avocado, 2 Tbspjalapeno hummus, 2Tbsp kimchi, 1 slicedcooked beet, 1/3 cupquinoa, dressed withapple cider vinegar,and topped with 3cups organic greens.When ready to eat, topwith 1 can of sardinesin extra virgin olive oil(Crown Prince is BPAfree), and toss.Sautéed Cod withRoasted Veggies: 4oz cod filet roastedwith 6 ounces brusselssprouts in 2 Tbspcoconut oil, servedwith 4 cups saladgreens dressed with 1Tbsp avocado oil and1 Tbsp apple cidervinegar to tasteDay 8Smoothie: BlissShake with only 1oz Yam (communitycookbook, pg 7)Scrambled Eggs:3 eggs and 1 eggwhite, ¼ cup salsa, ¼avocado, 1 Tbsp chiaseeds sprinkled on topRoasted TomatilloCalories: 1315Salmon with Kabocha- Fat (g): 74Kale Salad (community Carb (g): 89cookbook, pg 49)Fiber (g): 36Sugar (g): 13Net Carbs (g): 49Protein (g): 80Day 9Smoothie:Pumpkin SpiceShake (communitycookbook, pg 11)Dr. Sara’s Spicy TunaBowl with Vegetables(communitycookbook, pg 50)4 oz Chicken Kabobswith 1 Serving CreamyMushroom SoupMushroom soup recipebelowCalories: 1359Fat (g): 89Carb (g): 65Fiber (g): 35Sugar (g): 14Net Carbs (g): 31Protein (g): 82Calories: 1382Fat (g): 80Carb (g): 88Fiber (g): 37Sugar (g): 12Net Carbs (g): 49Protein (g): 83
RESET 4: CAFFEINE FREEMeal 1Meal 2Meal 3Nutritional AnalysisDay 10Smoothie: Dr.Sara’s SavoryShake (communitycookbook, pg 16)with 1 cup chickenbroth, 1/2 avocado,1 Tbsp Miso, 1 smallstalk cooked celery,1/4 cup cooked redbell pepper, 1/2 cupradishes, 1/2 cupunsweetened cartoncoconut milk, 2 scoops360vanilla proteinpowder. Or chooseyour own veggies! Add1 scoop fiber in shakeOR have separate with8 oz water.Burger and Greens:Organic 6 oz turkeyburger wrapped in 2romaine heart lettuceleaves, served with 1tsp Dijon mustard, 1slice tomato, 1 cupsautéed spinach, in 2tsp olive oil.Kale, Roasted Brusselsand Chickpeas: 2cups raw baby kaletossed with 2 tsp oliveoil and juice of ½lemon, 1 cup brusselssprouts roasted, ½ cupchickpeas, served with½ an avocado (sliced).Calories: 1190Fat (g): 68Carb (g): 88Fiber (g): 42Sugar (g): 9Net Carbs (g): 46Protein (g): 75Day 11Smoothie: ChaiGingerbreadShake (communitycookbook, pg 13) (add1 scoop of fiber and 1Tbsp chia seedsEasy Leftovers: 1serving left overmushroom soup with4 oz sautéed or grilledshrimp, ½ avocado(sliced)Chicken Curry in aHurry (communitycookbook, pg 53)Calories: 1295Fat (g): 83Carb (g): 84Fiber (g): 35Sugar (g): 10.5Net Carbs (g): 49Protein (g): 92Day 12Smoothie:Pumpkin SpiceShake (communitycookbook, pg 11)Asian Chicken Saladwith Ginger SesameDressing (communitycookbook, pg 54)White Bean ChickenChili (communitycookbook, pg 55)Calories: 1256Fat (g): 45.5Carb (g): 101Fiber (g): 53Sugar (g): 12.5Net Carbs (g): 48Protein (g): 81
RESET 5: GRAIN FREEMeal 1Meal 2Meal 3Nutritional AnalysisDay 13Veggie Omelet inGhee: 3 eggs, ½ cupasparagus, 1 cupchopped spinach, 1chopped leek, cookedin 2 tsp gheeMexican Maca MochaShake: 2 scoopsReset360 ChocolateProtein, 2 scoopsReset360 Fiber, 2 cupsspinach, 1 tsp maca, 1tsp coconut butter, 1Tbsp flax seeds, 1 Tbspchia seeds, cayennepepper to taste, 1 cupunsweetened almondmilkTempeh, SweetPotato, SautéedGreens, Kimchi: 1serving (1/3 -1/2 block)of grain-free tempeh,¼ cup sweet potato,2 cups baby bok choysautéed in 1 Tbsp redpalm oil, served with 2Tbsp kimchi.Calories: 1255Fat (g): 73Carb (g): 73Fiber (g): 46Sugar (g): 13Net Carbs (g): 33Protein (g): 75Day 14Smoothie: Southof the BorderSmoothie (communitycookbook, pg 12)Yogi Power Salad: ½cup cooked lentils,1 Tbsp choppedred onion, ½ redbell pepper, ½diced tomato, 1 cupchopped spinach,small handful sproutswith a lemon tahinidressing. Dressing: 1clove minced garlic,juice of ½ lemon, 1Tbsp tahini, 1 Tbspolive oil, nutritionalyeast to taste, salt &pepper to taste, addwater to thin if desired.Roasted Chickenwith BroccoliDelight (communitycookbook, pg 40).Salt & pepper the topof the whole chicken.Roast a whole chickenin roasting pan at 350degrees for about90 min, or until fullycooked. Let cool. Eat5 oz chicken with 1serving of broccolidelight.Calories: 1220Fat (g): 69.5Carb (g): 84Fiber (g): 35Sugar (g): 14Net Carbs (g): 49Protein (g): 76Day 15Smoothie: Weight Loss Greek Salad withleft over Chicken: ½Shake (communitycookbook, pg 8)head romaine lettucechopped, 8 Kalamataolives, small handfulof cherry tomatoes(about 8), ¼ dicedcucumber. Dressing: 1Tbsp olive oil, juice of½ lemon, few dashesof oregano. Serve with4 oz of leftover roastedchickenRoasted Red PepperSauce on 6 oz WildCod. Sauce: 1 redpepper roasted in ovenat 450 degrees for 20min, 1 clove garlic,juice of ½ lemon, ½Tbsp olive oil, ¼ cupalmonds. Blend allingredients togetherto make the sauce andserve over baked cod.Calories: 1198Fat (g): 54Carb (g): 78Fiber (g): 40Sugar (g): 12Net Carbs (g): 38Protein (g): 94
RESET 6: DAIRY FREEMeal 1Meal 2Meal 3Nutritional AnalysisDay 16Smoothie: Maca ChiaEnergy On-the-GoShake-Up (communitycookbook, pg 9) In ashaker bottle, shakeup 1 scoop Reset360Vanilla Protein and1 scoop Reset360Chocolate Protein, 1scoop Reset360 Fiber,1 Tbsp maca powder,1 Tbsp chia seeds, ½teaspoon nutmeg in1 cup unsweetenedcoconut milk. Pack aZiploc of 2 sliced Kirbycucumbers and ½ cupsliced fennel to graband go.Nori Salmon Wrap:Spread a sheet ofNori wrap with 1 Tbspcashew cheese (suchas Tree Nut cheese Dr.Cow), and top with 2oz smoked salmon,3 oz broccoli slaw(1 package serving),2 cups baby sweetlettuce, 1 tsp Dijonmustard, and roll.Enjoy with 2 celerystalks and one cupbone broth (Pacificfoods makes prepackaged containers)sipped on the side.Roasted Turkey,Cauliflower Fried Rice,and Collard Greens:4 ounces sliced androasted turkey breastserved with 1 servingcauliflower friedrice (from Dr. Sara’sCauliflower PowerRecipes, using coconutoil), 2 cups cookedcollard greens dressedin 1 Tbsp meltedcoconut oil and applecider vinegar.Calories: 1122Fat (g): 54Carb (g): 76Fiber (g): 42Sugar (g): 15Net Carbs (g): 34Protein (g): 90Day 17Smoothie: BasicShake with AlmondButter (communitycookbook, pg 7)Salmon with “mashedpotatoes” and greenbeans: 6 oz bakedsalmon, 1 cup pureedcauliflower seasonedwith salt & peppertopped with ½ Tbspghee, 1 cup steamedgreen beans toppedwith ½ Tbsp ghee.Organic ChickenSausage, Kimchi,Sweet Potato: 1organic mild Italianchicken sausage(Bilinksi’s brand usedin this nutritional data),¼ cup kimchi, ½ cupcubed cooked sweetpotato. Brown chickensausage with sweetpotato cubes and thenadd kimchi. Finish mealwith ½ cup pecans.Calories: 1423Fat (g): 92Carb (g): 81.5Fiber (g): 40Sugar (g): 8Net Carbs (g): 41.5Protein (g): 84Day 18Smoothie: Southof the BorderSmoothie (communitycookbook, pg 12)Quinoa Tabbouleh:Have 1 scoop fiberwith 8 oz waterbeforehand. ½ cupcooked quinoa, ½fresh lemon juice, 1Tbsp olive oil, ¼ dicedcucumber, 8 dicedcherry tomatoes, 1chopped green onion,fresh mint, parsley,salt & pepper to taste.Mix all together andenjoy. Serve with 4 ozsteamed shrimp.Asian Chicken Saladwith Ginger SesameDressing (communitycookbook, 54 pg)Calories: 1173Fat (g): 46Carb (g): 64Fiber (g): 38.5Sugar (g): 15Net Carbs (g): 25.5Protein (g): 82
RESET 7: TOXIN FREEMeal 1Meal 2Meal 3Nutritional AnalysisDay 19Smoothie: Dr.Sara’s AdvancedShake (communitycookbook, pg ) 1cup unsweetenedcashew milk, 2 scoopsReset360 Protein ofyour choice, 1 scoopReset360 Fiber, 2 cupskale, ½ Tbsp Bob’sRed Mill Potato Starch,1 Tbsp chia seeds, 1brazil nut. Add chiaseeds after you blendsmoothieEasy Blended BroccoliZucchini CoconutSoup with SteamedShrimp: Simmer 8 ozchicken or bone broth,¼ cup cull fat coconutmilk, red chili flakes,½ inch piece of ginger(sliced), juice of ½ ofa lime, ½ cup frozenbroccoli and 1 slicedzucchini. Once veggiesare softened, removefrom heat, blend inblender and drink.Serve with steamedshrimpSmoothie: ModifiedDH Green Shake. ¼cup full fat coconutmilk, 6-8 oz water,2 scoops Reset360Chocolate Protein,1 scoop Reset360Fiber, 1 scoop greensformula, 1 Tbsp groundflaxseed, 6 cashews, 2cups spinach, 1/8 ripeavocado, 5 ice cubesCalories: 1278Fat (g): 63Carb (g): 96Fiber (g): 53Sugar (g): 13Net Carbs (g): 43Protein (g): 94Day 20Smoothie: MacaChia Energy Shake(communitycookbook, pg 9)Smoothie: 2 scoopsreset360 ChocolateProtein, 1 cup almondmilk, 2 Tbsp almondbutter, 2 handfuls leafygreensGround Turkey Burgerwith a side of AsianZucchini Noodles:5 oz turkey burger.1 zucchini madeinto “noodles” witha spiralizer, 1 Tbsptahini, pinch of freshlyminced ginger ormore to taste, ½ Tbspcoconut aminos, 1 tsptoasted sesame oil,splash of fish sauce, 1chopped green onion,salt/pepper/red pepperflakes to taste. To makezucchini noodles:peel zucchini and runthrough a spiralizer.Gently squeeze withpaper towel to absorbextra water. In separatebowl, add all otheringredients and whisktogether until fullycombined. You canserve cold or toss onfrying pan to servehot. Top with 1 Tbspsesame seeds.Calories: 1270Fat (g): 67.5Carb (g): 90Fiber (g): 45Sugar (g): 14Net Carbs (g): 45Protein (g): 84Day 21Scrambled Eggs:3 eggs, 1 cup rawchopped spinach, ¼cup kimchi, ½ organicchicken sausage,top with ½ avocado(sliced)Smoothie: BlissShake (communitycookbook, pg 7)Smoothie: TotalChai GingerbreadShake (communitycookbook, pg 13)Calories: 1103Fat (g): 59Carb (g): 80Fiber (g): 35Sugar (g): 6.5Net Carbs (g): 45Protein (g): 75
RECIPES:Pumpkin SalsaIngredientsCreamy Mushroom Soup(2 servings)1 Tbsp olive oilIngredients2 medium tomatoes, chopped1 Tbsp ghee1 small onion, chopped1 small onion, sliced2 garlic cloves, minced7 oz container fresh shiitakemushrooms, sliced1 (25 oz) can of dicedtomatoes, drained3 cups bone broth1 (15 oz) can of plain pumpkin puree1/2 cup coconut milk, full fat3 Tbsp jarred, chopped jalapenossalt/pepper1 tsp cinnamon1 sprig thyme leaves or 1 Tbspdried thyme½ tsp pumpkin pie spiceSalt & crushed red pepperchili flakes to tasteDirections1. In a sauté pan on medium highheat, add olive oil then choppedfresh tomatoes, onions and garlicand sauté until onions becometranslucent.2. Add in the canned tomatoes,pumpkin puree, salt, choppedjalapenos and spices.3. Cook for about 10 minutes.2 dashes nutmegDirections1. On medium high heat, add theghee to a large saucepan and thenadd the sliced onion. Cook untiltranslucent, about 5 min.2. Add sliced mushrooms, thymeleaves, nutmeg, salt and pepper.Cook and stir occasionally until themushrooms cook down a bit, about7-10 min.3. Add the coconut milk and bonebroth, let simmer without coverfor 5 min.4. Use an immersion blender to blendto your preferred chunkiness orsmoothness.
RESET 4: CAFFEINE FREE Meal 1 Meal 2 Meal 3 Nutritional Analysis Day 10 Smoothie: Dr. Sara’s Savory Shake (community cookbook, pg 16) with 1 cup chicken broth, 1/2 avocado, 1 Tbsp Miso, 1 small stalk cooked celery, 1/4 cup cooked red bell pepper, 1/2 cup radishes, 1/2 cup unsweetened
