3-Day Refresh Meal Plan

Close up view of plate with healthy salad.

Feeling bloated from too much celebrating? Or interested in a quick-fix plan to lose weight and transition into a new, healthy lifestyle? The 3-Day Refresh Meal Plan may be exactly what you need.

Read on to decide if you’re a candidate for a 3-day refresh and, if so, how to get started.

3-Day Refresh Meal Plan FAQs

What is the 3-Day Refresh Meal Plan?

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The 3-Day Refresh is a Beachbody-designed meal plan that helps you jumpstart weight loss, break bad eating habits, and improve digestion. Your menu includes shakes, fiber drinks, and whole foods designed to reset your body and mind.

What can I eat on the 3-Day Refresh Meal Plan?

You get three shake-based meals daily plus a snack and a fiber drink. The meals include the shakes plus fruits, vegetables, and healthy fats. See the day-by-day meal plan below.

The shakes and fiber drink are Beachbody products: Shakeology, Vanilla Fresh protein shakes, and Fiber sweep.

Will I lose weight with the 3-Day Refresh?

You may lose weight on the 3-Day Refresh. Keep in mind, this is a short program and not a long-term solution for dropping pounds.

Having said that, if you intend to transition into eating lighter, more healthful foods, the Refresh could be a good way to get started. Think of it like a body-mind cleanse. The program will help you clear away your old mindset and old cravings to make room for healthier choices going forward.

Can I exercise during the 3-Day Refresh?

You can get light exercise during the 3-Day Refresh. Try walking or yoga. Do not pursue intense aerobics, weight lifting, or distance running. You won’t be taking in enough calories for these activities.

What happens after the 3-Day Refresh?

After you complete the 3-day program, transition to a healthy, balanced diet. Start with smaller portions, as your appetite may have changed.

Is the 3-Day Refresh Meal Plan suitable for everyone?

No, it is not. Do not follow this plan without a green light from your physician. Pregnant or nursing women, kids, and people with known medical conditions should not do a 3-day refresh.

Can I do a 3-day refresh while traveling?

You can do a 3-day refresh while traveling under three conditions. One, your doctor has given you clearance. Two, your travel plans don’t involve extensive walking with luggage or other forms of exertion. And three, you have your shake mixes and fiber sweep with you. Remember to pack a shaker cup!

Benefits of this diet

You may lose a few pounds on this diet, but there are other benefits too:

  • You’ll squash cravings. A refresh plan is a great way to break free from bad snacking habits, like the 9pm cookie snack or the mid-morning coffee drink that’s loaded with sugar and dairy fat.
  • You’ll cleanse your body. The fresh fruits and vegetables plus the fiber content of this diet help eliminate toxins that can leave you feeling tired and bloated.
  • You’ll feel slimmer and have more energy. So it is true that you may initially feel worse on this diet. But by the end of the three days, you should feel light and energized.
  • You will feel empowered. If you can go three days eating only incredibly light, healthful foods, you’re 100% ready to tackle a new lifestyle.

Meal Plan

3-Day Refresh Meal Plan

Download Here: 3-Day Refresh Meal Plan

Day 1

Wake Up:

  • 8 to 10 ounces of filtered water plus an optional lemon slice

Breakfast:

  • Shakeology plus 1 cup of cantaloupe

Mid-Morning:

  • Fiber Sweep with filtered water (one cup)

Lunch (an hour after Fiber Sweep drink):

  • Vanilla Fresh shake with 1¼ cup filtered water. Eat 12 strawberries and five asparagus stalks roasted with 1 tsp.olive oil

P.M. Snack (one hour after lunch):

Dinner (at least one hour after P.M. treat):

  • Vanilla Fresh blended with filtered water (1¼ cup). Veggie Stir-Fry and organic store-bought vegetable broth (1 cup, optional) with ¼ cup fresh herbs

Day 2

Wake Up:

  • 8 to 10 ounces of filtered water plus an optional lemon slice

Breakfast (within one hour of waking):

  • Shakeology with 1 cup cantaloupe

Mid-Morning:

  • Fiber Sweep mixed with 1 cup filtered water

Lunch (an hour after Fiber Sweep drink):

  • Vanilla Fresh shake with 1¼ cup filtered water. Then, eat raspberries (1 cup), ¾ cup cauliflower florets roasted with a dash of cumin, and a tablespoon of olive oil.

P.M. Snack (one hour after lunch):

  • ½ large carrot (or five baby carrots) with hummus (2 Tbsp.)

Dinner (at least one hour after P.M. treat):

  • Vanilla Fresh blended with 1¼ cup filtered water. Spinach salad (recipe below), and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs

Day 3

Wake Up:

  • Drink 8 to 10 ounces of filtered water with an optional lemon slice

Breakfast (within one hour of waking):

  • Shakeology with 1 cup cantaloupe

Mid-Morning:

  • Drink Fiber Sweep mixed with 1 cup filtered water

Lunch (an hour after Fiber Sweep drink):

  • Vanilla Fresh shake blended with 1¼ cup filtered water. Eat 12 strawberries, five asparagus spears roasted with 1 tsp. olive oil

Afternoon Snack (at least one hour after lunch):

  • Two medium stalks celery with 2 Tbsp. hummus

Dinner (at least one hour after afternoon snack):

  • Vanilla Fresh blended with 1¼ cup filtered water. Veggie Stir-Fry, and 1 cup organic store-bought vegetable broth (optional) with ¼ cup fresh herbs

Tips for success

Screenshot of a meal planning app that can help you follow the 30-day Refresh Meal Plan and other diets.
A meal planning app can help you achieve your weight loss goals.
  • Use an app. Planning your meals helps establish the foods that work best for you. If you have any wellness goals and wish to minimize bad food habits, a meal planning app can help you achieve your goals. In case you want to shed some weight off quickly, a mobile app can easily calculate the number of calories you should consume and make up a list of foods adjusted to your personal preferences. For people who want to follow restrictive diets such as vegan or keto, it is possible to make them achievable. Such an app can also help you track your progress and share it with your friends.
  • Stick to the menu. If you must change anything, ensure the nutritional requirements of your substitutes are close.
  • Consider allergies and food sensitivities before committing to this plan. Your food sensitivities may require you to make substitutions.
  • Remember to get your doctor’s permission before you begin.
  • No artificial beverages, processed fruits, sugary treats, baked goods, refined carbs, or meats are allowed for this meal plan. You might want to remove these from your pantry.
  • Get help! Enlist a buddy to be your support system during your refresh. You may need someone to encourage you when your motivation wanes.

Quick refresh and reset

The 3-Day Refresh meal plan is a quick cleanse that can help you transition into a new, healthy lifestyle. You’ll kill those cravings and maybe lose a few pounds along the way, too.