10 day clean eating reset program overview

What you can expect

10 days is a great short block to reset habits and see quick, encouraging changes. Here’s a realistic, friendly rundown of what most people notice, why it happens, and how to get the best results. 

• More steady energy: fewer afternoon slumps if you replace refined carbs/sugar with whole foods + protein.

• Less bloating / better digestion: cutting processed foods, excess salt, and artificial sweeteners often reduces water retention and gas within a few days.

• Small weight change (mostly water): expect modest weight loss for many people, often 1–5 lbs, largely from reduced sodium and glycogen rather than fat.

• Reduced cravings for sweets: after ~3–7 days cravings can drop as your palate adjusts.

• Improved sleep & mood for some: stable blood sugar and better nutrient intake can help sleep quality and mood, though results vary.

• Clearer skin for some people: cutting dairy or high-sugar foods, plus better hydration, may reduce redness or breakouts in 1–2 weeks.

• Possible temporary symptoms: headaches, fatigue, or irritability (often from caffeine/sugar withdrawal) usually pass within a few days.

• Better regularity: if you increase fiber and water, digestion/excretion often become more consistent within several days.

Meal plan overview

The following 5-day meal plan is a sample program to reset your diet and aims to support the body’s natural cleansing process, improve nutrient absorption, and can be used to kick start healthy habits and weight management regimen. This meal plan can be repeated twice to create the 10 day program.

For optimal results, this meal plan can be coupled with the advocare 10 day reset. This program can be purchased and includes the following supplements:

·      Symbiotic ultra: symbiotic containing eight strains of probiotics for gut microbiome health, along with prebiotics and postbiotics.

·      AdvoCare fiber: A blend of 10 grams of soluble and insoluble fiber that helps with waste removal and regularity.

·      AdvoCare Cleanse Tablets: tablets designed to support the body’s natural cleansing process

This meal plan is based on the following parameters per day

Calories: 1200-1500

Protein: 65-90g

Fiber: 25-30g

Carbs: 130-150g

Fats: 40-50g

Meal Plan Option 1

Breakfast: Eggs with tomato and spinach

 Ingredients

·      2 eggs

·      1 cup spinach

·      1/3 cup cherry tomatoes

·      Salt and pepper to taste

·      1 tbsp balsamic dressing

Directions

·      Dice the yellow onion and cherry tomatoes

·      Prepare plate with spinach and tomatoes

·      In a skillet, sauté yellow onion

·      Add eggs and prepare as desired

·      Place eggs over spinach and drizzle with balsamic

·      Add salt and pepper to taste

Morning snack: Pineapple and cottage cheese on rice cakes 

Ingredients

·      ½ cup pineapple cottage cheese

·      1 oz chia seeds

·      2 rice cakes

Directions

·      Mix chia seeds and pineapple cottage cheese

·      Add on top of rice cakes

Lunch: Watermelon salad with chicken 

Ingredients

·      3 oz chicken

·      1 cup watermelon

·      1 oz feta cheese

·      2 tbsp mint

·      ½ cup cucumber

·      1 tbsp balsamic dressing

Directions

·      Grill chicken

·      Mix watermelon, feta cheese, and balsamic dressing

·      Add chicken

Afternoon snack: Blueberries with turkey

 Ingredients

·      4 slices of turkey

·      1 tsp mustard

·      1 cup blueberries

Directions

·      Enjoy turkey with mustard and blueberries

Dinner: Sweet salmon with broccoli and rice

 Ingredients

·      1 salmon filet

·      1 tbsp honey

·      1 tbsp Dijon mustard

·      ½ tbsp olive oil

·      1 cup jasmine rice

·      1 ½ cup bone broth

·      4 tbsp olive oil

·      6 oz broccoli

·      Garlic powder

·      Grated parmesan cheese

·      Salt and pepper

Directions

·      Preheat air fryer to 400 degrees

·      In medium bowl, combine honey, Dijon mustard, oil, salt, and pepper

·      Brush the honey mixture over the salmon

·      Cook salmon for 8-10 min

·      Rinse rice

·      Combine rice, oil, and bone broth in a pot and bring to a boil

·      Simmer and cover for 15 min

·      Let sit for 10 min no heat

·      Put broccoli in a bowl and add olive oil, salt, pepper, garlic, and parmesan cheese

·      Toss and put in air fryer for 6-8 min on 360 degrees

MEAL PLAN OPTION 1 SHOPPING LIST

Produce

• Spinach: 1 cup

• Yellow onion: 0.2 oz

• Cherry tomatoes: 2 cups

• Blueberries: 0.8 cups (0.3 + 0.5)

• Watermelon: 1 cup

• Mint: 1 Tbsp

• Broccoli: 1 cup

Protein / Dairy

• Eggs: 2 large

• Pineapple cottage cheese: 0.5 cup

• Feta:  0.5 oz

• Chicken (cooked): 3 oz

• Roasted turkey slices: 4 slices

• Salmon: 2.4 oz

• Parmesan cheese: 0.5 Tbsp

• Bone broth: 0.5 cup

Grains / Pantry

• Rice cakes: 1 unit

• Rice (cooked): 0.15 cups (0.3 × 0.5 cup serving)

• Chia seeds: 1 oz

• AdvoCare Fiber: 1 g

Condiments / Flavorings

• Balsamic glaze: 1 Tbsp (0.5 + 0.5)

• Yellow mustard: 1 tsp

• Dijon mustard: 1 tsp

• Honey: 1 Tbsp 

Meal Plan Option 2

Breakfast: Warm quinoa cereal

 Ingredients

• 1 cup quinoa

• ⅔ cup almond milk

• 1 scoop protein powder

• 1 tsp chia seeds

• 0.5 cup strawberries

• 1 tbsp maple syrup

• 1/2 tsp vanilla extract

Directions

• Rinse quinoa

• Combine ingredients in a saucepan: quinoa, almond milk, water, protein powder, punch of salt and bring to a boil.

• Once boiling bring to low and simmer for 15-20 min.

• Once grains are translucent, stir in maple syrup and vanilla extract.

• Gently fold in ½ of the strawberries.

• Pour into a bowl, add remaining strawberries and add maple syrup and cinnamon.

Morning snack: hardboiled egg and strawberry matcha

Ingredients

• 1 egg

• 1 cup strawberry kefir

• 1 tsp matcha

• 1-2 drops of vanilla stevia

Directions

• boil egg

• prepare 1 tsp of matcha in ¼ cup of hot water

• blend 5 strawberries and add to 16 oz glass.

• add 1-2 drops of vanilla stevia

• add ice

• pour kefir over ice

• pour match

Lunch: Greek salad

Ingredients

• 3 oz chicken

• 2 cup lettuce

• 1 oz feta cheese

• ½ cup cucumber

• 1/3 cup tomatoes

• ⅓ cup red onion

• 1 tbsp Greek salad dressing

Directions

• grill chicken

• mix lettuce, feta, cucumber, tomatoes, red onion, and dressing

• add chicken

Afternoon snack: Mini BLT

Ingredients

• 1 large tomato

• 2 slices turkey bacon

• 1 cup lettuce

• 1-2 tbsp ranch seasoning

Directions

• cook turkey bacon

• cut thin slices of bacon

• place lettuce and tomatoes on slice of tomato, add bacon and ranch seasoning

• add slice of tomato on top

Dinner: Hearts of palm spaghetti and meatballs

 Ingredients

• 3 turkey meatballs

• 1/2 cup hearts of palm noodles

• 1/2 cup marinara sauce

• 1-2 tbsp parmesan cheese

Directions

• cook turkey meatballs and add pasta sauce

• drain pasta and rinse with water

• in a separate large skillet, heat a tbsp of olive oil, add minced garlic

• add pasta and stir consistently for 3-5 min until noodles are warmed

• add sauce and meatballs for 1-5 minutes

MEAL PLAN OPTION 2 SHOPPING LIST

Produce

• Lettuce: 2.0 cups

• Strawberries: 1.0 cup

• Cucumbers: 1.0 cup

• Tomatoes: 2.0 cups

• Red onion: 1.0 cup

• Garlic: 1 clove

Protein / Dairy

• Eggs: 2.0 eggs

• Chicken: 3 oz (1 serving)

• Turkey bacon: 2 slices

• Turkey meatballs: 1.5 meatballs

• Feta: 0.5 oz

• Parmesan cheese: 1 tbsp

• Kefir lowfat strawberry milk: 0.5 cup

• Truvani protein: 0.5 scoop

Grains / Seeds

• Quinoa: 0.5 cup

• Chia seeds: 0.5 tbsp

Beverages / Powders

• Matcha: 1 tsp

• Advocare fiber: 1 g

• Almond milk: 1 cup

Pantry / Condiments

• Maple syrup: 0.5 tbsp

• Greek salad dressing: 1 tbsp

• Marinara sauce: 0.5 cup

• Olive oil: 0.3 tbsp

• Hearts of palm noodles: 1 cup

Meal Plan Option 3

 Breakfast: Banana protein pancakes

Ingredients

• 1 ripe banana

• 1/2 cup cottage cheese

• 2 large eggs

• 1/2 cup oat flour

• 1/2 tsp baking powder

• 1/2 tsp vanilla extract

Directions

• mash banana until smooth

• stir in cottage cheese, egg, oat flour, baking powder and vanilla extract

• heat nonstick pan

• cook the pancakes over medium heat

• add maple syrup

Morning snack: Hardboiled egg and strawberry matcha

Ingredients

• 1 egg

• 1 cup strawberry kefir

• 1 tsp matcha

• 1-2 drops of vanilla stevia

Directions

• boil egg

• prepare 1 tsp of matcha in ¼ cup of hot water

• blend 5 strawberries and add to 16 oz glass.

• add 1-2 drops of vanilla stevia

• add ice

• pour kefir over ice

• pour matcha

Lunch: Mediterranean bowl

Ingredients

• 3 turkey meatballs

• ½ cup cucumber

• 1/3 cup cherry tomatoes

• ⅓ cup red onion

• 1/3 cup tzatziki

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1/2 pita bread

Directions

• Cook turkey meatballs

• Cut cucumber and tomatoes mix in a bowl with lemon and olive oil

• Add turkey meatballs and tzatziki

Afternoon snack: Celery and hummus

Ingredients

• ⅓ cup of hummus

• 2 medium celery stalks

Directions

• cut celery as desired

• enjoy with hummus

Dinner: Zucchini Rollatini

 Ingredients

• turkey sausage

• 4 zucchinis

• ½ cup ricotta

• 1 egg

• 1/4 cup parmesan cheese

• 2 basil leaves

• garlic powder

• mozzarella cheese

Directions

• slice zucchini into thin slices, line on a paper towel and add salt

• let sit for 20 min then bake on wire rack for 10 min

• in a frying pan cook the ground turkey sausage

• in a 9x14 casserole dish, add ½ the marinara sauce

• in a bowl mix the sausage, egg, ricotta, parmesan, garlic, and basil

• add filling to the zucchini, roll the zucchini, and place them in the casserole dish

• Pour the remaining marinara sauce over the zucchini and sprinkle mozzarella on top

• add sauce and meatballs for 1-5 minutes

• Bake for 20-25 min

MEAL PLAN OPTION 3 SHOPPING

Produce

·       Banana: 1 banana

·       Cucumbers: 0.3 cup

·       Cherry tomatoes: 0.3 cup

·       Red onion: 0.5 cup

·       Celery: 1 cup

·       Zucchini: 0.3 cup

·       Basil leaves: 0.3 cup

·       Lemon juice:  1 tbsp

Protein / Dairy

·       Eggs: 3 eggs 

·       Cottage cheese: 0.3 cup

·       Ricotta cheese: 0.3 cup

·       Parmesan: 0.3 (2 tbsp)

·       Mozzarella cheese: 0.3 oz

·       Kefir lowfat strawberry milk: 1 cup

·       Turkey meatballs: 1 cup

·       Ground turkey sausage: 2 oz

Grains / Seeds

·       Oat flour: 0.3 cup

·       Advocare fiber: 20 g

·       Pita bread: 0.5 round

Beverages / Powders

·       Matcha: 1 tsp

·       Baking powder: 0.5 tsp

·       Vanilla extract: 0.5 tsp

·       Garlic powder: 0.3 tsp

Pantry / Condiments

·       Tzatziki: 2 tbsp

·       Olive oil: 0.5 tbsp

·       Hummus: 2 tbsp

·       Marinara sauce: 0.5 cup

Meal Plan Option 4

Breakfast: Avocado toast

Ingredients

·      1 slice of ezekiel bread

·      ¼ avocado

·      2 eggs

Directions

·      toast bread

·      Mash avocado and spread onto bread

·      Prepare eggs as desired

·      Add salt and pepper to taste

Morning snack: Apples and peanut butter

Ingredients

·      ½ apple

·      1 tbsp peanut butter

Directions

·      cut apple into slices

·      spread peanut butter on to apple slices

Lunch: Autumn salad

 Ingredients

·      3 oz rotisserie chicken

·      1 tbsp olive oil

·      ½ cup brussels sprouts, quartered

·      ½ apple, cut into ½ in slices

·      1 tbsp rosemary

·      ½ cup pomegranate arils

Directions

·      add olive oil to skillet. Once warm, add brussels sprouts and cook over medium-high heat for 4 min

·      stir in the apple slices, salt, pepper, and rosemary. Cook for 4-5 min until tender, stirring frequently.

·      remove brussels sprouts and apples.

·      spoon the salad onto a serving plate and garnish with walnuts and pomegranates

·      add rotisserie chicken over top.

Afternoon snack: Cottage cheese apple pie bowl

Ingredients

·      ½ cup cottage cheese

·      ½ cup apples, diced

·      ½ tsp cinnamon

·      ½ tsp vanilla extract

·      ½ tbsp maple syrup

·      1 tbsp chopped pecans

·      pinch of sea salt

Directions

·      in a small skillet on medium heat, sauté the diced apples, cinnamon, vanilla, and maple syrup for 2-3 minutes until softened.

·      spoon the cottage cheese into a bowl and top with the warm cinnamon apples

·      sprinkle chopped pecans and sea salt

·      drizzle with a little extra maple syrup

Dinner: Steak and zucchini

Ingredients

·      3 oz sirloin steak

·      ½ zucchini

·      ¼ cup uncooked quinoa

·      ¼ tbsp olive oil

·      Salt and pepper to taste

·      ¼ tsp garlic powder

·      ¼ tsp smoke paprika

·      2 tbsp greek yogurt

·      ¼ tbsp dijon mustard

·      ¼ tbsp chopped parsley

·      Splash of lemon juice

Directions

• bring steak to room temperature. Pat dry and run with 1 tbsp olive oil, salt, pepper, garlic powder, and smoke paprika

• Preheat pan over high heat

• toss zucchini slices with 1 tbsp olive oil and pinch of salt

• grill zucchini for 2-3 min per side until tender and charred. set aside

• Grill steak 4-5 min per side for medium rare, depending on thickness. Let rest for 5-10 min

• Cook quinoa according to package instructions

• In a bowl, mix yogurt with dijon mustard, garlic powder, smoke paprika, salt, and chopped herbs. Add lemon juice as desired

• Assemble bowl.

MEAL PLAN OPTION 4 SHOPPING LIST

Grains & Bread

·       Ezekiel bread: 1 slice

·       Quinoa: 0.2 cup

Proteins

·       Eggs: 2 eggs

·       Rotisserie chicken: 3 oz

·       Steak: 2.4 oz (3 oz × 0.8)

·       Cottage cheese: 0.5 cup

·       Greek yogurt: 0.3 cup

Fruits & Vegetables

·       Avocado: 0.25 avocado (0.5 × 0.5)

·       Apple: 1.3 apples total (0.5 + 0.5 + 0.3)

·       Brussels sprouts: 0.5 cup

·       Pomegranate: 0.25 cup

·       Zucchini: 1 cup

·       Parsley: 0.3 cup

Pantry & Condiments

·       Advocare fiber: 20 g

·       Teddy’s unsalted peanut butter: 1 tbsp

·       Olive oil: 0.8 tbsp total

·       Rosemary: 1 tbsp

·       Cinnamon: 1 tsp

·       Vanilla extract: 1 tsp

·       Maple syrup: 1 tbsp

·       Chopped pecans: 0.3 oz

·       Garlic powder: 1 tsp

·       Smoked paprika: 1 tsp

·       Dijon mustard: 1 tsp

Meal Plan Option 5

Breakfast: Eggs with tomato and spinach

 Ingredients

·      2 eggs

·      1 cup spinach

·      1/3 cup cherry tomatoes

·      Salt and pepper to taste

·      1 tbsp balsamic dressing

Directions

·      Dice the yellow onion and cherry tomatoes

·      Prepare plate with spinach and tomatoes

·      In a skillet, sauté yellow onion

·      Add eggs and prepare as desired

·      Place eggs over spinach and drizzle with balsamic

·      Add salt and pepper to taste

 Morning snack: Apples and peanut butter

Ingredients

·      ½ apple

·      1 tbsp peanut butter

Directions

·      cut apple into slices

·      spread peanut butter on to apple slices

Lunch: Mango Salsa Burrito Bowl

Ingredients

• 3 oz ground turkey

• ¼ yellow onion

• ½ cup corn

• ½ cup black beans

• ¼ cup lettuce

• 1 tbsp paprika

• 1 tbsp garlic

• 1 tbsp onion

• 1 tbsp cumin

Directions

• In a medium skillet, spray coconut, chop onions cook for 5 minutes

• add ground turkey and cook until no longer pink

• add spices to the turkey and stir

• add black beans and cook for 2 minutes

• remove pan from heat

• add turkey to bowl add corn and salsa

Afternoon snack: Mini BLT

Ingredients

• 1 large tomato

• 2 slices turkey bacon

• 1 cup lettuce

• 1-2 tbsp ranch seasoning

Directions

• cook turkey bacon

• cut thin slices of bacon

• place lettuce and tomatoes on slice of tomato, add bacon and ranch seasoning

Afternoon snack: ground turkey stuffed squash

Ingredients

• 4 oz ground turkey

• 1/3 yellow onion

• 1 medium spaghetti squash

• ½ cup marinara sauce

• ½ cup ricotta cheese

• 1 cup grated carrots

• 1 tbsp olive oil

Directions

• prepare squash: microwave squash for 3 minutes to soften. Cut in ½ lengthwise and scoop out seeds. drizze with olive oil, salt, and pepper. Bake at 400 degrees for 40 minutes.

• cook the filling: sauté onions and carrots until softened. Add ground turkey and season with garlic powder. Stir in marinara sauce and simmer for 5 minutes.

• assemble: spoon turkey mixture into squash halves. Top with ricotta cheese. Serve immediately.

Meal Plan Option 5 Shopping List

Protein & Dairy

• Eggs: 2 eggs

• Advocare fiber: 1 g

• Peanut butter: 1 tbsp (2 tbsp × 0.5)

• Ground turkey:  4 oz

• Turkey bacon: 2 slices

• Ricotta cheese: 0.5 cup

Vegetables

• Spinach: 1 cup

• Yellow onion: 1

• Cherry tomatoes: 0.5 cup

• Tomatoes (medium): 1

• Corn: 0.25 cup 

• Black beans: 0.25 cup

• Lettuce: 2.3 cups

• Squash: 1 cup

• Carrots (medium): 1

Fruits

• Apple: 1 apple

• Mango salsa: 1 cup

Condiments & Sauces

• Balsamic glaze: 0.5 tbsp

• Marinara sauce: 0.5 cup

Consolidated shopping list: 5 day meal plan

Produce

·       Spinach: 2 cups 

·       Yellow onion: 2 onions

·       Red onion: 2 cups 

·       Cherry tomatoes: 3.1 cups 

·       Tomatoes: 1 medium

·       Lettuce: 5 cups 

·       Cucumbers: 2 cups 

·       Strawberries: 1 cup

·       Blueberries: 0.8 cup

·       Watermelon: 1 cup

·       Mint: 1 tbsp

·       Broccoli: 1 cup

·       Garlic: 1 clove

·       Zucchini: 1.6 cups 

·       Basil leaves: 0.6 cup 

·       Lemon juice: 2 tbsp 

·       Avocado: 0.25 avocado

·       Apple: 4 apples

·       Brussels sprouts: 0.5 cup

·       Pomegranate: 0.25 cup

·       Parsley: 0.3 cup

·       Squash: 1 cup

·       Carrots: 1 medium

·       Mango salsa: 1 cup

·       Celery: 2 cups

Protein / Dairy

·       Eggs: 14 eggs 

·       Pineapple cottage cheese: 0.5 cup

·       Cottage cheese: 1.1 cups 

·       Feta: 1 oz 

·       Parmesan cheese: 5 tbsp

·       Mozzarella cheese: 0.6 oz 

·       Ricotta cheese: 1.1 cups 

·       Chicken (cooked/rotisserie): 6 oz 

·       Roasted turkey slices: 4 slices

·       Turkey bacon: 4 slices 

·       Turkey meatballs: 2.5 cups 

·       Ground turkey / sausage – 14 oz

·       Turkey sausage: 2 oz

·       Salmon: 2.4 oz

·       Steak – 2.4 oz

·       Greek yogurt – 0.3 cup

·       Kefir lowfat strawberry milk – 2.5 cups 

·       Truvani protein – 0.5 scoop

·       Bone broth – 0.5 cup

Grains / Seeds / Bread

·       Ezekiel bread: 1 slice

·       Rice cakes: 1 unit

·       Rice (cooked):  0.15 cup

·       Quinoa: 0.7 cup 

·       Oat flour: 0.6 cup 

·       Chia seeds: 1.5 oz

·       Pita bread: 1 round 

·       Hearts of palm noodles: 1 cup

Pantry / Condiments / Flavorings

·       AdvoCare Fiber: 5 packets

·       Teddy’s unsalted peanut butter: 2 tbsp

·       Olive oil: 1.6 tbsp 

·       Balsamic glaze: 2 tbsp 

·       Dijon mustard: 2 tsp

·       Yellow mustard: 1 tsp

·       Honey: 1 tbsp

·       Maple syrup: 1.5 tbsp 

·       Greek salad dressing: 1 tbsp

·       Marinara sauce: 1.5 cups 

·       Rosemary: 1 tbsp

·       Cinnamon: 1 tsp

·       Chopped pecans: 0.3 oz

·       Garlic powder: 1.3 tsp 

·       Smoked paprika: 1 tsp

·       Tzatziki: 2 tbsp

·       Hummus: 2 tbsp

Beverages / Powders

·       Matcha: 3 tsp 

·       Baking powder: 1 tsp 

·       Vanilla extract: 1.5 tsp 

·       Almond milk: 1 cup