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Hey Reseters -

We've been getting a lot of questions on simplifying The Beachbody Ultimate Reset, so Ani and I decided to crunch out a portion plan for you. We're workshopping this, so we'd love to hear your feedback.

For those of you familiar with our other portion plans - 6 Day Express, P90x, P90X2, Body Beast - this plan works the same way. Every day, eat the number of portions provided, using the food lists that follow.

You can use as much of the stuff listed on the Freebee list as you'd like.

Remember, the more variety in your diet, the better! Also, don't feel obligated to eat all the calories in each portion. If you're a little below, it's no big deal.

Here's a sample day from week one:

Breakfast:
2 eggs (2 protein portions)
3 ounces salsa (1 condiment portion)
1 medium apple (1 fruit portion)

Snack:
1 ounce raw almonds (1 legume portion)

Lunch:
12 cups raw spinach (2 veggie portions)
3 ounces avocado (1 fat portion)
1 tablespoon olive oil (2nd fat portion)
1 tablespoon cider vinegar (freebee!)

Snack:
2 cups raw carrots (3rd and 4th veggie portions)

Dinner:
3 ounces chicken (3rd protein portion)
Curry powder (freebee!)
1 cup of brown rice (1 starch portion)
2 cups cooked asparagus (5th and 6th veggie portions)
1 ounce dijon mustard (2nd condiment portion)



Reset Portions

Week one:

Each day, eat the following:
1 Starch
1 Fruit
3 Protein
1 Legume
2 Fat
6 Veggie
2 Condiment
Total calories: 1440

Week two:

Each day, eat the following:
1 Starch
2 Fruit
1/2 Legume
3 Fat
6 Veggie
2 Condiment
Total calories: 1260

Week three:

Each day, eat the following:
½ Starch (yams and sweet potato only - no grains!)
½ Legume
2 ½ Fruit
3 Fat
7 Veggie
2 Condiment
Total calories: 1260


Food lists

Starch (Weeks One and Two) – 200 calories
Potatoes – 1 medium
Brown Rice – 1 cup
Corn Tortilla – 3 medium
Millet – 1 cup, cooked
Oatmeal (not instant!) – 1 cup
Quinoa – 1 cup, cooked
Sweet potato – 1 large
Whole grain bread – 2 slices
Yam – 1 medium

Starch (Week Three) – 200 calories
Sweet potato – 1 large
Yam – 1 medium

Fruit – 100 calories
Apple – 1 medium
Cucumber – all types – 6 cups raw
Papaya - .5 medium
Melon – 1 cup
Peaches – 1 medium
Pineapple – 1 cup
Nectarines – 1 medium
Plums and Pluots – 3 medium
Raspberries, blueberries, blackberries – 1 cup
Strawberries – 2 cups
Tomato – 4 cups raw/2 cups cooked

Protein (Week One only) – 100 calories
Eggs – 1 extra large egg
Chicken Breast, skinless – 3 ounces
Salmon Fillet – wild caught – 3 ounces
Yogurt (pref. organic) – 6 ounces

Legumes and nuts – 200 calories
Almonds – raw, preferably soaked – 1 ounce
Black Beans – 1 cup
Cashews– raw, preferably soaked – 1 ounce
Chickpeas – cooked – 1 cup
Edamame – shelled – 1 cup
Flax Seeds – 5 tablespoons
Green or string beans – 6 cups raw/ 4 cups cooked
Hummus - .5 ounces
Lentils – 1 cup
Pine Nuts – 1 ounce
Pinto Beans – 1 cup
Pumpkin Seeds-Raw Green – 2 ounces
Sesame Seeds – 1 ounce
Tempeh – 4 ounces
Walnuts – raw, preferably soaked – 1 ounce

Fat - 120 calories
Avocado – 3 ounces
Extra virgin olive oil – 1 tablespoon
Coconut milk – 2 ounces
Coconut oil – extra virgin, unrefined – 1 tablespoon
Toasted Sesame Oil – 1 tablespoon
Various raw nuts/seeds--your choice (except peanuts) – 1 ounce
Kalamata Olives – 4 ounces
Tahini – 4 teaspoons


Veggies – 50 calories
Asparagus – 2 cups raw/1 cup cooked
Beets - ¾ cups cooked
Bell Pepper – 2 cups raw/1.5 cups cooked
Bok Choy – 2 cups raw/.5 cups cooked
Broccoli – 2 cups raw/1 cup cooked
Cabbage – Napa – 2 cups raw/ 1.5 cups cooked
Carrots – 1 cup raw or cooked
Celery – 2.5 cups raw/2 cups cooked
Collard Greens – 4 cups raw/1 cup cooked
Delicata Squash – 2 cups raw/1 cup cooked
Fennel Bulb - 2 cups raw/1 cup cooked
Jicama – 1 cup raw
Kabocha Squash – 2 cups raw/1 cup cooked
Kale 2 cups raw/1.5 cups cooked
Lettuce (except iceberg) – 6 cups raw
Seaweed – 5 ounces
Spinach – 6 cups raw/1 cup cooked
Swiss chard 4 cups raw/1 cup cooked
Zucchini – 2 cups raw/1 cup cooked

Condiment – 50 calories (consult label for serving size)
Dijon Style Mustard
Maple Syrup – dark grade B
Mirin (Japanese cooking wine)
Miso Paste
Molasses*
Salsa
Veggie broth

Freebees – eat all ya want!
Basil
Cayenne Pepper
Chili Powder
Cilantro-fresh
Cinnamon
Coriander
Cumin
Curry Powder
Green onion
Garlic
Ginger
Jalapeno
Lemon juice
Lime juice
Mint-fresh
Onion
Oregano
Paprika
Parsley
Shallots
Sprouts
Turmeric
Vinegar (Cider, Wine, etc.)


* food not contained in original plan.

I LOVE THIS! I haven't done the Reset yet, but really want to. One of the reasons is because I have some food allergies. I cannot eat eggs, dairy, white potatoes, or tea. If I do, I suffer shortness of breath along with some other not so pleasant side effects.

This is great - I am considering doing the ultimate reset - is the plan to go back to eating the foods off of Michi's ladder once you're off the reset. My biggest concern is keeping the weight off. If anyone knows, please advise.
Thanks!

Grains are fine, but that last week is about going 100% clean, so we leave them out for a few reasons. First, many of them contain gluten, a protein that can have a inflammatory response. Also they can disturb the body's pH balance. They also contain phytic acid and other "antinutrients," that might pull good nutrients from other foods.

Frankly, while these things are mostly true, they're not much to worry about. The issues they cause are minimal in most people and the good eating grains does far outweighs them. However, in that last week, you're going for a super clean, cleansing diet, so we want to make sure you have all the right cards n your hand.

This is really great! I've done the reset as is, and really enjoyed it, but having something for people who are pickier or who cannot find all of the ingredients is an excellent idea. Thank you for putting this together.

This guide is great! One question, how would a serving of vegan shakeogy translate using this guide. Thanks!

Good question! Since I followed the basic P90x model when doing this, let's follow that and say 1/2 protein and 1/2 legume.

I answered that right above!

Hi, you wrote week one 1440 calories. That is total calories for the entire week? or per day?

snuck sweet potatoes in these.