5 Day Spring Break Reset

By Mitch Shooks | April 2018

Did you just return from a vacation or do you need a kickstart for summer? We have the plan for you. Our 5 Day Reset will help stop the cravings and add nutrient dense foods back into your life.

WHAT IS THE RESET?

For at least 2 of the 5 days you will have an 8 hour feeding window. For example, you may choose 10am to 6pm. Then 16 hours of fasting.  You must do this for 2 days and we strongly recommend up to 5 days. There will be 3 meals per 8 hour feeding window, no snacks. You will want to be sure to have enough protein and healthy fat with each meal to hold you over until the next meal.

WHY DO A RESET?

Because you’re fat, sick and have been eating way too much crap lately. Because summer is coming and you’re not going to do anything until its too late unless we prod you in the ass. Seriously though, a restricted window of when you eat will help you lose weight even if you ate the same calories over a longer period. Also, giving your body a break from all the carbohydrates you ate last week will help you reset your management of blood sugar and help you get back on track with healthy choices.

WHAT CAN YOU DRINK DURING THE 5 DAY RESET?

  • Water

  • Black coffee

  • Tea

  • Keto Coffee (limit fat to 10g)

  • Bone Broth

WHAT WILL THE MEALS BE LIKE?

We have selected 8 meals for you to eat. They have been created to eliminate sugar, grains, gluten, soy, and dairy. Below are the meals with simple directions and recipes when needed. You may try them all or just a few and repeat. All meals can be made in less than 30 minutes. Most meals can be prepared in 1-2 pans on the stove, sometimes the oven is used. Vegetables can be batch cooked ahead depending on the meals you decide to prepare.  Look for quality proteins and be sure to include enough healthy fats in your meals as they will help you feel full. Vegetables chosen are the “above the ground” variety. The plan includes 3 meals, no snacking. The above drinks can be consumed during the fasting hours.

HEALTHY FATS

The following fats may be used during the 5 Day Reset, these are interchangeable with what is listed for the meals.

Olive oil

Coconut oil

Avocado oil / avocado

Ghee

Grass-fed Butter (for Keto coffee)

QUESTIONS

Please post any questions you may have on our GRIP Center Members FB page. We will be answering questions pertaining to the 5 Day Reset and putting up more information as needed. Check there for updates.

MEALS FOR THE 5 DAY SPRING BREAK RESET

Orange Chicken served over cauliflower rice with a side salad. If you use frozen cauliflower rice just microwave it for about 4 minutes and it is ready to go. Look for a mix of greens for your salad. Here’s a recipe for Balsamic Vinaigrette or try a Tessemae’s Dressing.

One-pan Baked Blackened Tilapia with Zucchini.  Cover baking sheet with parchment paper. Lay 4 tilapia filets on baking sheet. Melt 2 T butter and brush on both sides of tilapia. Mix together spices and rub on both sides of the fish. Dice zucchini and mix with remaining butter. Arrange around the filets. Bake at 400 degrees. After 7 minutes flip the fish and bake another 7 minutes or until it flakes easily.

Taco Tuesday?  First make the tomato salad- cherry tomatoes, avocado, olive oil, lime juice, cilantro, jalapeño, s&p. After making the tomato salad, in a large pan add diced bell pepper with a little ghee and cook until tender. Then add 1 lb. of ground beef and Taco Seasoning and cook until meat is browned. To serve, place on a bed of lettuce, top with tomato salad.

Chicken Sausage with Brussels Sprouts and Bell Peppers. Toss Brussels Sprouts and a few bell pepper slices in avocado oil and roast at 400 degrees F for 30 minutes. When the brussels sprouts have about 10 minutes to go cook up Applegate Organics Sweet Chicken and Apple sausage or similar sausage.

Bison burger with green beans.  Mix ground bison with 1 tsp each of smoked paprika, garlic powder, onion powder, s&p. Form into patties and cook in skillet with ghee. While the burgers cook place green beans in boiling water for about 8 minutes. Place burger on a bed of greens with tomato, avocado, and dressing.

Eggs with turkey sausage and sautéed greens. Brown ground turkey in a pan with seasoning. Primal Palate Breakfast Blend is a good one to try or make up your own.  Cook eggs. When sausage is done add greens of your choice (arugula, kale, spinach, super greens) to the pan with ghee and seasoning. Top with left over tomato salad.

Steak with Roasted Cauliflower and Mushrooms. Place cauliflower florets on baking sheet, drizzle with olive oil or ghee, sprinkle with s&p and roast at 400 degrees for about 30 minutes. While cauliflower is roasting make mushrooms in a small pan. When cauliflower has about 10 minutes to go cook steaks. Season steaks with s&p and place in skillet (cast iron) over high heat. Sear on each side about 30 seconds. Continuing flipping until desired doneness. Grilling is also an option.