The Body Reset Diet Cookbook: 150 Recipes to Power Your Metabolism, Blast Fat, and Shed Pounds in Just 15 Days

Introduction

Within a month of the release of The Body Reset Diet in 2013, I started to wake up every morning to an inbox full of messages from people I had never met before—people who were writing to me with the most incredible weight-loss stories you could imagine. These newly lighter individuals had successfully completed the first fifteen days of the Body Reset Diet and had dropped 10, 15, even 20 pounds in that time! They were exhilarated—they felt renewed, refreshed, reduced. They had actually reset their bodies, their palates, their digestion, and even their appetites.

Then the Twitter madness followed. From busy moms in Manitoba and Montana to household names like Kim (Kardashian), Jessica (Simpson), Megan (Fox), Hilary (Duff), and Robert (Pattinson), thousands of #bodyresetdiet messages were popping up everywhere.

I already knew that the Body Reset Diet—a structured and focused fifteen-day rapid eating plan that includes several delicious smoothies—was incredibly effective. I’d experienced the dramatic results myself, and I had seen many of my clients change their bodies in only days.

Although my previous books had been well received in more than thirty countries, I knew by the response to The Body Reset Diet that this book was unlike my others. The Body Reset Diet seemed to strike a deeper chord than other popular diet books, to a degree that surprised even me. Without any fancy marketing or promotional campaign, The Body Reset Diet caught fire, and it was all thanks to readers like you. You transformed your body with that book, then told your friends and co-workers about it, and they in turn told their families and neighbors about it, and soon my inbox was flooded with success stories. I am humbled and amazed by how effectively you spread the word about The Body Reset Diet, and I want to take this opportunity to thank all of you from the bottom of my heart.

As so many of you already know, the Body Reset Diet works because it’s simple and it makes sense. You’re never hungry. You always have time. And most important, the results come fast—and they stick.

For the last twenty-two years, I’ve always spoken about moderation, sustainability, and balance, and I’ve made sure everything I espouse is founded in hard science. Moreover, I understand how busy people are. I know that, regardless of how many studies back up a certain weight-loss method, if it isn’t easy to follow, and doesn’t deliver immediate results, it’s not very useful.

Diets I realized that most popular diets out there suffer from the same basic obstacles that get in the way of dieters’ goals over and over again. I call these hurdles the Three Ts.

Time: Diets take too much time. You spend half your day weighing and measuring, then slicing and shredding, obscure ingredients you’ve driven halfway across town to procure, and pretty soon you lose patience. The recipes in this book cover every major food group your body needs to thrive—and you can throw the meals together in mere minutes.

Taste: After several days of eating only baby food, or only cabbage soup, or only red meat, you (justifiably) want to go straight to the milkshake counter. Not so with The Body Reset Diet Cookbook recipes, which are as diverse as they are delicious. With tropical smoothies and spicy Asian wraps and everything in between, the recipes you’ll find here offer tremendous variety, and countless options to keep your palate— and your stomach—satisfied.

Transformation: You have worked your butt off for two weeks straight, and you still can’t zip up your jeans. Not fun. I can’t blame you for wanting to quit. When you diet, you want results—and you want them now! Without measurable success, it’s difficult to stay motivated. What makes the Body Reset Diet so successful is that you experience significant results in the first five days—and these results propel you to continue to achieve even more of your weight-loss goal.

The incredibly simple plan outlined in The Body Reset Diet delivers on all three fronts: it requires minimal preparation time, there is a wide variety of meals that all taste great, and you can expect to see results very quickly.

But the Body Reset Diet does more than give people the total body transformation that they aspire to achieve: it provides a healthyeating springboard for years to come. If you combine the smoothies with what I call S-meals (S stands for solid, simple, and single dish, and includes salads, sandwiches, soups, stir-fries, and scrambles), you will feel amazing and you will love your body. And perhaps most important of all: you will never feel even the least bit deprived. You will begin making these meals because you want to lose weight, but you will continue making these meals because they’re delicious and satisfying. It’s all about the recipes.

I’ve written The Body Reset Diet Cookbook in response to the tremendous demand for more of the amazing smoothies and S-meals that made the original book such a hit. But you don’t have to be a Body Reset veteran to get a ton of benefits from this book. I’ve also written this book for:

those of you who haven’t done the Body Reset Diet before but are curious what the buzz is all about,

those of you who are looking for healthy recipes to supplement your everyday diet, and

those of you who are already on the plan who have been asking me for more smoothies, more scrambles, more everything— here they are! I’ve been developing and perfecting these recipes for the past two years. You’ll find 150 recipes here, half of them the smoothies that are the basis of the Body Reset Diet, and half of them the delicious S-meals that are so quick and convenient to prepare.

Although the smoothies are made with a wide range of ingredients, all of them, and the S-meals, adhere to the same basic nutritional profile. They’re all approximately 300 calories, and they all have about 20 grams of protein and 10 grams of fiber. Every time you prepare one of these meals, you can rest assured that what you’re about to eat is balanced and nutritious and will keep you feeling satiated for several hours. Unlike a juice cleanse or some extreme fast, you are not cheating your body of any essential nutrients when you follow the Body Reset Diet.

And although every single one of these recipes is nutritionally interchangeable, the sheer quantity of them means that you will never get bored, which is key to the success of any diet. If you combine these 150 recipes with the ones already available in The Body Reset Diet and my previous three books, 5-Factor Fitness, The 5-Factor Diet, and The 5-Factor World Diet, you will have an even bigger selection of healthy meals to choose from. The recipes in this cookbook will help you lose weight and make eating right hassle-free and even fun.

Wow. I never thought I could feel this good! I actually crave the Body Reset Diet smoothies when I get hungry. Your whole approach is a wonderful, refreshing change from the pushy, unattainable demands of most health professionals. Thank you. I am down 13 pounds of the 35 I would like to lose, but to be honest, it’s not the weight that now motivates me, it’s the amazing way my WHOLE body feels. I feel alive—no more sluggishness!

Teri

Nepean, Ontario

I live for Harley’s smoothies! They are so easy to make, help me feel full, and taste incredible!

—Kim Kardashian

PART 1

Understanding the Body Reset Diet

CHAPTER ONE

The Body Reset Diet Explained

Whether you’re starting from Day 1 on the fifteen-day Body Reset or just enhancing your everyday diet with these recipes, I want to go over the fundamentals of how this diet works so that you can get the most out of the recipes in this book regardless of your goals.

Firstly, as with my 5-Factor diet, I recommend eating five times a day to rev up your metabolism. Eating frequent small meals is far better for the body than the feast-and-famine cycles so many dieters endure. In the Body Reset, you’ll be eating three meals a day (some combination of smoothies and S-meals) along with two simple snacks, which I call C-snacks, for reasons I’ll explain shortly.

It’s important to bear in mind that not all calories are created equal. While every meal in this book has roughly the same calorie count (about 300), what you’re eating matters just as much as its calorie content: a 300-calorie scoop of ice cream, for example, is just not nutritionally equivalent to a filling 300-calorie egg white, veggie, and ham scramble with a side of whole wheat toast. The first gives you a sugar high that leaves you tired and hungry half an hour later; the second fills you up and fuels you for hours afterward. Make every calorie work for you.

Grazing versus Gorging

Researchers at the University of Toronto found that men who ate three large meals a day had higher insulin levels than those who nibbled, or grazed, on seventeen small meals. This study and similar ones demonstrated that grazing on smaller amounts of food more frequently does a better job of priming our bodies to burn fat more effectively than gorging on larger quantities of food two or three times a day.

One way to do this is to ensure that everything you eat—every single meal and snack—contains both

fiber, and

protein.

I’ll explain later why getting these two elements in at every meal is crucial for controlling your appetite (and, not so coincidentally, your weight).

Having smoothies twice a day, two snacks, and a meal at dinner has become a lifestyle for me. Finally, after trying just about every diet there is (which all state that it needs to be a lifestyle change), the Body Reset Diet is a lifestyle change for me. Thank you, Harley, for your help in making me a healthier person.

Darlene P. (Calgary, Alberta)

The Body Reset Diet in Three Easy Phases

The Body Reset Diet consists of three distinct five-day phases lasting a total of fifteen days. You’ll be eating five—yes, five!—times a day, alternating nutritious, delicious, and filling smoothies with snacks and S-meals, all of which you will be able to prepare yourself in remarkably little time.

Throughout the Body Reset Diet (and for the rest of your life), you’ll be moving constantly, logging a total of at least 10,000 steps, or about five miles (8 km), every single day. The Body Reset Diet also contains detailed instructions on some quick, simple strength-training exercises for you to incorporate into your daily routine. But first and foremost, we need to change the sedentary lifestyle that is responsible for so many of our health problems these days.

TIP

Think of these recipes as a template. Feel free to improvise with your own favorite ingredients and flavors, as long as you’re sticking to the basic nutritional profile. I encourage you to tweak some of the smoothie recipes to suit your