3-Day Reset: Recipes for Wellness Day 1

Chosen Team

Welcome to the 3-Day Reset! We're so glad you're here. Together, we’ll be preparing nutrient-dense meals with a focus on healthy fats and wholesome ingredients.


To deliver slow-digesting energy throughout the morning, Day 1 begins with an antioxidant-packed berry smoothie, fortified with 2 tablespoons of avocado oil and your choice of protein. At lunchtime, enjoy a fresh lemon, broccoli, and pumpkin seed salad with your favorite protein—chicken, fish, steak, or eggs. Finally, come nightfall, warm up with a bowl of Creamy Coconut Squash Soup, infused with turmeric and topped with crispy prosciutto or bacon.

Want to plan ahead or already done with day 1? Jump to:


Berry Smoothie
Time: 5 minutes


  • 2 teaspoons Chosen Foods Avocado Oil
  • 1 cup frozen berries 
  • 1.5 cups nut milk (almond, coconut, etc)
  • 2 scoop vanilla protein powder of choice or collagen 
  • ½ avocado or ½ cup frozen riced cauliflower
  • 1 teaspoon cinnamon
  • Ice as needed, about 1 cup
  • Option: add 1 cup spinach or 1 tsp of your favorite greens powder 


  1. Add all the ingredients to your blender and blend until smooth. Add more ice to make it thick or more milk to thin it.


Reset Lemon Salad + Protein of Choice
Time: 10 minutes


  • Chosen Foods Lemon Garlic Salad Dressing
  • 4- 6 ounces of protein of choice 
    • Ground meat, steak or chicken, fish (wild or canned), 2 hard boiled eggs, ¼-½ cup hemp seeds or lentils
  • 2 cups kale, thinly sliced
  • 1½ cups broccoli florets
  • 2 large carrots, grated
  • ½ avocado, peeled and diced
  • ½ cup cilantro, chopped
  • ½ cup sunflower or pumpkin seeds


  1. Add all of the ingredients to a bowl and mix in your dressing.
  2. Top with protein of choice.
  3. Optional: Lightly steam kale and/or broccoli in a pan for 2 minutes with a little water. Strain excess water out after cooking.


Creamy Coconut Squash Soup

Time: 45 minutes


  • 2 cups bone broth (substitute vegetable broth if vegetarian)
  • 1 cup roasted squash (butternut, delicata, or acorn)
  • Chosen Foods Avocado Oil Spray or Garlic Avocado Oil Spray
  • 1 can full-fat coconut milk
  • 1 tablespoon turmeric 
  • Salt and pepper to taste
  • Optional: Add crispy prosciutto or bacon on top 


  1. Roast squash: Remove seeds and peel skin of squash and cut it into 2 inch cubes. Spray evenly with Garlic Avocado Oil Spray and roast in the oven at 400°F for 30 minutes or until soft. Alternatively, you could do this the night before.
  2. Using a blender or immersion blender, blend all of the ingredients until smooth. If it's too thick, use broth to thin.
  3. Heat blended soup for 7-10 minutes or until warmed and serve topped with crispy bacon if using.