3 Week Body Reset

H E A LT H W I T H B E C
3 Week Body Reset
B Y B E C M I L L E R I H E A LT H W I T H B E C . C O M
C ont ent s
03 Welcome to your plan
04 The benefits of this plan
05 The detoxifying benefits of this plan
06 How to optimise your liver function
07 Gut health, food sensitivities and

fodmaps
09 Protein Conversions
10 Important notes about this plan
11 Your freedom meals
12 Coffee allowance and suggestion
13 How to make a bulletproof coffee
14 Recipe index
16 Week 1 meal plan, macros, notes,

shopping list and recipes


120 Glossary of ingredients
127 It's the end!

el c om e
W to your 3 Week
B o d y R e se t
I am so excited for you to get into this lower
carb plan that is designed to zap your cravings,
promote weight loss without the restriction,
possibly help with your IBS concerns, and -
teach you the HOW along the way.
It’s really important to remember that this 3 week
plan definitely isn’t just this eBook. You must also
login and use the content in the portal and read
the emails that will follow you along your journey.
Please start by working through the Pre-work!!
Why?
When you understand the WHY, and have
multiple other tools to keep you accountable
and educated, your chance of success (both
in the short and long term) is far greater. So, if
you want the best possible chance at success
(I know I do for you), please remember to log
in and follow all of the instructions there that I
have carefully constructed for you.
How to log in?
There are multiple prompts in this eBook for
you to log in to your portal that you can click
on and it’s in the footer of every page, but,
if you have printed this eBook out - you can
always head to healthwithbecshop.com/login
OR click “login” in the navigation bar on my
main website, healthwithbec.com.
I am so excited to hold your hand through this
journey and for it to hopefully be the last diet
you ever have to dabble in.
You deserve a life free of the yo-yo dieting,
cravings and bloating!
Bec xx
www.healthwithbecshop.com/login
3 WEEK BODY RESET
The B ene f it s
Of this plan
This plan is moderately low in carbs (below on average 30-60g carbs per day).
This will offer most women benefits and I believe it to be a realistic way of life,
compared to keto diets where you're restricted to below 30g / day.
SO, ARE YOU THINKING, WHY IS THIS PLAN LOW CARB?
In short, when you drastically cut down combination to keep you feeling full
on sugar and starches (carbohydrates), after meals and your cravings at bay
and eat more healthy fats and a throughout the day, which subsequently
moderate amount of protein, your blood reduces overall calorie consumption,
sugars stay low, keeping your insulin (fat causing weight loss.
storage hormone) low. This sets your
bodies up in a hormonal environment There is more information about the
that supports the burning of fat and benefits of low carb diets and the WHY
reduces your risk for insulin resistance inside your portal under “Bonus Content:
and type 2 diabetes. It is also a winning Why low carb?. Be sure to head here!
OTHER BENEFITS
› Lose fat whilst preserving muscle metablising carbohydrates as insulin

resistance very common).
› Diminish sugar cravings
› Increased physical endurance
› Has a beneficial impact on a whole host of
heart disease risk factors. Specifically, they › Reduced inflammation
reduce triglycerides (a major risk factor
› Improvements in skin conditions (like acne,
for cardiovascular disease) and increase
eczema, dermatitis and psoriasis)
the concentrations of HDL (known as the
“good” cholesterol) › Maximised nutrient intake and absorption
– for optimised energy levels and greater
› Manage PCOS symptoms (quite often
immunity
women with PCOS have difficulty
› Decreased number of migraine attacks
The Detoxifying
Benefits Of This Plan
WHAT IS A DETOX?
Many liver cleansing supplements Our bodies have the ability to natural
and products available on the market detoxify themselves every single day.
today promise a quick fix to help your Our liver is responsible for this. It is
body “detox”. Many of these cleanses referred to as the gatekeeper of the body
are also sold as weight loss cleanses, because it filters everything we eat or
however, there is no clinical data to drink. The livers filtration process retains
support the efficacy of these cleanses. the nutrients that the body needs and
disposes of the waste, toxins and excess
Whilst some common ingredients in
substances that the body does not need.
them can provide positive results for
Therefore, the best way to “detox” your
your liver, nothing for only a few days
body is to simply optimise your liver
will completely detoxify your body.
function through healthy lifestyle factors.
YOUR LIVER ALSO
Helps your body fight infection by Helps your body fight infection by
removing bacteria from the blood. removing bacteria from the blood.
Converts inactive thyroid hormone (T4) Prevents shortages of the nutrients by

to active T3 that the cells can use. storing vitamins, minerals and sugar.
Removes potentially toxic substances we

Metabolizes, or breaks down, nutrients from
consume from the environment such as
food to produce energy when needed.
xenoestrogens, pesticides/herbicides and
medication byproducts.
Creates ketone bodies for cellular

energy production. Produces bile, a compound needed to digest
fat and to absorb vitamins A, D, E and K.
Produces most of the substances

Creates cholesterol for hormone production
that regulate blood clotting.
and tissue healing.
3 WEEK BODY RESET
HOW TO OPTIMISE YOUR LIVER FUNC TION
There are many preventative steps you can take to optimise your liver health and
decrease your risks for disease. To care for this vital organ, it’s crucial to reduce its
toxic burden wherever possible whilst simultaneously feeding it with the nutrients it
needs to carry out its detoxification processes.
Foods to avoid Foods to opt for
x Refined sugars √ Cruciferous vegetables (broccoli,

cauliflower and brussel sprouts)
x Processed foods which contain GMO
ingredients and trans fats √ Eggs
x Factory farmed meats and dairy √ Citrus fruits
x Farm raised fish √ Leafy greens
x Chemicals such as herbicides or √ Garlic
pesticides (by eating organic wherever
√ Berries
possible or washing your fruits and
vegetables well) √ Avocado
√ Coffee
√ Fatty fish
√ Nuts
√ Olives and olive oil
It’s also important to consider alcohol consumption as drinking in excess can dramatically
increase your risk for alcoholic liver disease. It’s recommended that women should not
consume more than 2 standard drinks per day and men 3 standard drinks per day.
Avoiding weight gain, maintaining a healthy weight and exercising regularly also
decreases your risk of developing non-alcoholic liver disease.
Gut Health, Food
Sensitivities and FODMAPS
Gut health concerns (ie IBS, bloating, pain, wind, diarrhoea or constipation) are the
most common concerns amongst nearly all of the women I work with have, second to
weight loss. This has never surprised me, as they both go hand in hand.
This plan carefully keeps this in mind to optimise gut health and reduce all or
some these symptoms as well as addressing weight loss.
Many women get told by their GP straight up that their stomach issues are
simply IBS and the way to heal is through a low FODMAP diet. Whilst this does
work for some, it just isn’t the answer for so many and it saddens me that so
many have little success and hope. I have improved the symptoms in most of
my clients (and women participating in the 21 Day Spring Slim Down) without
looking at FODMAPS, I focus more on food sensitivities (with the most common
being grains, gluten and dairy). This is why this plan is free of these foods.
Please note that gut issues vary considerably from person to person. Whilst I
hope that this plan will improve the symptoms for many of you, if you experience
concerns, please write it down and keep a record of when it happens. This can
really help you pin point what is causing you pain. Then, you will definitely need a
one-on-one consultation with Bec to investigate your issues further. Healing your
gut concerns takes time and patience.
3 WEEK BODY RESET
DO YOU DEFINITELY KNOW THAT FODMAPS

CAUSE YOU GRIEF?
Some of the main FODMAPS are already excluded in this plan (like legumes, wheat,
rye, all grains, fruits in large amounts, honey, fruit juice). Below are some swaps to
use throughout the plan where a few FODMAPS appear…
Onion Cruciferous Vegetables*
Green Tops of Spring Onions Green Beans, Capsicum, Celery,

or Chives Lettuce and Bamboo Shoots.
› The green tops of spring onions or › Don’t stress about quantities when
chives provide an excellent onion you are doing the swap. They are
flavour and can also help to replace very low calorie and low carb, so
some of the bulk in your recipe that worrying about calories isn’t an issue
onions normally provide. But only – the more the merrier!
use the green parts; the white bits * Such as cauliflower, broccoli and brussel sprouts
are very high in fructans.
› Chives are best added to foods that Asparagus

aren’t being cooked, or added to a
dish at the end of cooking. You can
Zucchini or Spinach
however use dried chives in recipes
while cooking for a good flavour burst. › In the Pan Fried Eggs with
Asparagus recipe, replace the
asparagus with zucchini or spinach.
Garlic
Garlic Infused Olive Oil Mushrooms
› When you see a recipe that calls Eggplant

for garlic and olive oil, use garlic
infused oil instead of the plain olive › In the portabello Bolognese recipe,
oil and exclude the garlic. replace the mushrooms with eggplant.
Apple
½ Cup Berries
› An apple appears only once on

the weekends, served with almond
butter. Please switch this to berries,
or choose another 200 calorie
snack from the snack ideas guide.
3 WEEK BODY RESET
Protein
Conversions
HOW TO USE THIS TABLE
Find the amount of protein that is in your recipe and choose another protein source that has
the same number of calories by looking down the column your current protein is in.
Eg. The Mexican Chicken Salad calls for 130g (per serve) of chicken. If you wanted to change
this to pork, you would be able to have 120g of pork.
100 110 120 130 140 150 160 170 180 190 200 210
KCAL
KCAL KCAL KCAL KCAL KCAL KCAL KCAL KCAL KCAL KCAL KCAL KCAL
CHICKEN
BREAST OR 100g 110g 120g 130g 140g 150g 160g 170g 180g 190g 200g 210g
TENDERLOINS
BEEF / STEAK 75g 80g 90g 95g 100g 110g 120g 125g 130g 140g 150g 160g
LAMB CUTLETS 65g 70g 80g 85g 90g 100g 105g 110g 115g 125g 130g 140g
PORK 90g 100g 105g 120g 125g 135g 160g 150g 160g 170g 180g 190g
SKINLESS
PINK SALMON 85g 90g 100g 110g 115g 125g 135g 140g 150g 160g 165g 175g
FILLETS
WHITE FISH 100g 115g 125g 135g 145g 155g 165g 175g 185g 195g 200g 220g
ORGANIC, FIRM
80g 90g 100g 105g 110g 120g 130g 135g 145g 150g 160g 165g
TOFU
PRAWNS 110g 130g 140g 150g 160g 170g 180g 190g 200g 210g 220g 230g
The cut of meat obviously makes the calories differ, here I have assumed leaned cuts. Raw meat is also assumed here.
3 WEEK BODY RESET
Important Notes
About The Plan
One coffee per day is allowed Want a second coffee? Occasionally, The timing of the meals doesn’t
for with 1/2 cup of unsweetened this is fine! Prepare it black, or with matter! Not a big breakfast
almond milk.* a dash of unsweetened almond, eater? Delay it till late morning or
coconut or macadamia milk. enjoy it as an afternoon snack.**
Wherever you see berries, you Feel free to add cinnamon, herbs, Always check in with your meal
can use fresh or frozen and use spices, chili and stevia to your foods plans for the week. Look ahead
any type you like! whenever you like! to the next day when you are
cooking dinner, as often your
lunch will utilise the leftovers.
If you are allocated leftovers for Drink lots of water. Between 1.5- Drink as much herbal
lunch and you don’t have them, 2 litres is a great goal. tea as you like.
or if anything doesn’t go to plan
(very likely in real life!)***
Use protein conversion page to Kombucha is great to drink if you

change any source of protein in want something extra! It has less
a recipe. than 5 g carbs per serve.
* If you prefer macadamia or coconut milk, that is fine! Make sure they are unsweetened. Refer to glossary to
see my favourite brands.
** The timing only really matters on Monday and Wednesday in week 3 when you are trying intermittent fasting.
*** please use the “Build Your Own Salad Guide” to construct a salad.
10
Your
Freedom
Meals
These are your times to choose whatever
you feel like eating, go out for dinner,
grab takeaway and enjoy yourself! To
learn how to eat in your freedom meal
times, please log in to your portal and
absorb the content under Pre-work:
Freedom Meals and Alcohol”
11
3 WEEK BODY RESET
Coffee
1 coffee per day is allowed (of course!).
Please have it with ½ cup unsweetened
almond milk (or coconut or macadamia
if preferred). See glossary for options.
Have you tried Before You Speak Coffee?

I drink this daily. Because black coffee
with 1/2 cup of unsweetened almond milk
is DEFINITELY not as nice as a creamy
latte or flat white from the local coffee
shop, this coffee helps! It has added
stevia, cinnamon, MCT oil and a few other
goodies to make it taste yummy, keep
you focussed and alert and reduce your
hunger. You can use it in place of the
black coffee you would usually make with
your unsweetened almond milk.
Why not give it a try?

If you do, you can receive 10% off with
this code at checkout: healthwithbec.
Click here to shop (I usually get the OG!)
PS - Of course you can enjoy your favourite

takeaway latte or flat white once or twice a week
as a treat! Perhaps on the weekend! 12
How T o M a k e a
r o of C of f e e
Bulletp
METHOD
STEP 1
Make sure you have an MCT oil (see
glossary). Make a cup of black coffee in a
mug.
STEP 2
Add ½ tbsp MCT oil and ½ tsp stevia
(optional).
STEP 3
Pour into a Nutribullet and blend for about
10 seconds.
STEP 4
Pour back into the mug! Simple!
Here, I added a little splash of almond milk

and turmeric latte mix, but most mornings
I’ll have it simply as above.
Don’t drink coffee but still want to reap the

benefits of MCT oil? Simply add it to tea or
have alone. This is important to try on your
intermittent fasting mornings in Week 3.
For MCT oil suggestions, please see the

glossary at the end of this plan. Also,
for more information about intermittent
fasting and the benefits, please log in to
your portal and see the Week 3 content.
13
Recipes
Week 1
24 One Minute Keto Mug Bread with

Avocado
26 Healthy Caesar Salad

28 Pumpkin Bread
30 Teriyaki Salmon with Asian Greens
32 Raspberry and Coconut Chia Pudding
34 Lemon and Garlic Chicken with

Pumpkin, Eggplant and Salad
36 Keto Pad Thai
38 Berry Breakfast Bowl
40 Soy and Ginger Pork Chops with

Pumpkin Mash and Broccoli
42 Berry Protein Smoothie
44 Avocado and Tofu Smash
46 Zucchini Noodles with Portobello

Bolognese
48 Confetti Omelette
50 Low Carb BLT
52 Pan Fried Garlic and Thyme Mushrooms
54 Health with Bec Balls Vanilla and Tahini
56 Mexican Chicken Salad Bowl

Week 2
66 One Minute Keto Mug Bread with Avocado
68 Almond and Parmesan Baked Fish with

Garlic Greens
70 Nutty Vanilla Protein Milkshake
72 10 Minute Bacon and Tofu Fry Up
74 Lemon and Garlic Chicken with BBQ

Herbed Vegetables
78 Curried Lamb Cutlets with Cauliflower

Mash and Green Beans
80 One Minute Vanilla Berry Pudding
82 Ham and Cheese Toastie

84 10 Minute Cheats Pasta
86 Cinnamon Apple Protein Bowl
88 Asian Style Omelette
90 Avocado Smash on Toast
92 One Pan Baked Chicken, Broccoli and Pumpkin
94 Savoury Muffins
Week 3
106 Green and Lean Salmon Bake
108 One Minute Vanilla Berry Pudding

110 10 Minute Red Curry Stir-fry
112 Lemon and Garlic Chicken with Creamy

Broccoli Mash and Asparagus
114 Pan Fried Eggs and Asparagus
116 Red Curry Pork Steaks with Fresh Herb Salad
120 Creamy Vegan Green Pesto Pasta
122 Nutty Vanilla Protein Milkshake
124 Keto Zucchini Fritters with Rocket, Tomatoes

and Pesto
126 Grilled Eggplant and Lamb with Mint, Feta &
Spinach Salad
3 WEEK BODY RESET
l a n W e e k 1
Meal P
Foods in green have recipes attached. Click on them to take you to the appropriate page!
Remember, you can subtract the snack or add extra if your personal calorie needs are different
to this. Refer to the Pre-Work, video 1, in the 3 Week Body Reset portal! Click here to login
Coffee with ½ cup unsweetened almond milk is allowed for (and included in calorie count)
BREAKFAST LUNCH SNACKS DINNER

MONDAY One Minute Keto Mug Healthy Caesar Pumpkin Bread Teriyaki Salmon
Bread with Avocado Salad + 2 heaped tbsp with Asian Greens
+ ½ cup raspberries coconut yoghurt 2 hrs marinade
+ 2 heaped tbsp + ¼ cup blueberries
coconut yoghurt + ½ tsp cinnamon
TUESDAY Raspberry and Healthy Caesar Pumpkin Bread Lemon and Garlic
Coconut Chia Salad + ½ tbsp butter Grilled Chicken
Pudding with Pumpkin,
make night before Eggplant and Salad
WEDNESDAY 1 slice Venerdi Paleo Lemon and Garlic Pumpkin Bread Keto Pad Thai
Bread Grilled Chicken + 2 heaped tbsp 30min - 12hrs
+ ¹⁄³ avocado with Pumpkin, coconut yoghurt
+ 1 poached egg Eggplant and + ¼ cup blueberries
+ 1 cup raspberries Salad + ½ tsp cinnamon
THURSDAY Berry Breakfast Bowl Keto Pad Thai Pumpkin Bread Soy and Ginger
+ ½ tbsp butter Pork Chops with
Pumpkin Mash and
Broccoli
30 min marinade
FRIDAY Berry Protein Healthy Caesar Avocado and Tofu Zucchini Noodles
Smoothie Salad Smash with Portobello
Bolognese
SATURDAY Confetti Omelette Low Carb BLT ½ cucumber Free meal

+ 1 apple + ½ red capsicum
+ 2 squares Lindt
dark chocolate
SUNDAY 1 slice Venerdi Paleo Free meal 1 Health with Bec Mexican Chicken
Bread Ball, Vanilla & Tahini Salad Bowl
+ ¹⁄³ avocado 3 h marinade
+ Pan Fried
Garlic and Thyme
Mushrooms
16
3 WEEK BODY RESET
Week 1
Macronutrient Breakdown
ENERGY PROTEIN FAT CARBOHYDRATES FIBRE NET CARBOHYDRATES

WEEK 1
(KCAL) (G) (G) (G) (G) (G)
MONDAY 1453 80 88 72 26 40
TUESDAY 1518 75 110 81 36 41
WEDNESDAY 1500 69 112 88 32 50
THURSDAY 1512 79 105 81 26 50
FRIDAY 1462 93 87 88 30 52
SATURDAY 935 60 53 71 11 54
SUNDAY 990 67 66 58 16 35
FATS
PROTEIN
CARBOHYDRATE
17
3 WEEK BODY RESET
Important Notes
for Week 1
1. Be sure to read the ‘Important Notes About

the Plan’ page
As these apply to EVERY week.
2. Your shopping list assumes that you will get

everything from Monday to the end of the day
on Saturday.
3. On Sunday before you begin

Make the Pumpkin Bread! Don’t want to make this or didn’t
have time? Swap this snack to a 200 calorie one from your
Low Carb Snack Ideas Guide.
You may also want to make your caesar dressing, boil your
eggs and cook your bacon for Mon & Tues lunch.
4. Protein powder hasn’t arrived by Thursday?

Log in to the portal to see suggestions for what to do if you
don’t have protein powder under the section “How to further
alter the 3 Week Body Reset to your needs”.
18
5. Side effects and what to expect this week?
Please make sure you watch the video in Week 1 in your
portal. This is very important. Click here to sign in!
6. Exercise suggestion:
When transitioning to a low carb diet, one of the side effects
can (for some) be reduced physical endurance and power in
exercise. So, please take it easy and don’t push yourself! Even if
you are a regular high intensity woman, you may want to reduce
it this week. The amount of food in this plan is low in calories
and assumes this low to moderate amount of activity, so don’t
feel guilty for cutting back. Long walks, Pilates and yoga are
great, so stick to this low to moderate amount of exercise.
Don’t exercise at all yet? Try to add a little movement into your day,
anything is better than nothing. Start small with a 15 minute walk a
day. And why not try a Pilates or yoga class if you haven’t already?
Make sure you consume the week 1 content where I explain
this further. Click here to sign in!
7. On Sunday at the end of the week

Shop for week 2! Prepare your Health with Bec Balls and your
Mexican Chicken Salad bowl for dinner, as it will be your lunch
in week 2 on Mon and Tues!
19
3 WEEK BODY RESET
Shopping List
Week 1
FYI, this shopping list will be your largest out of the 3 weeks because lots of
the common ingredients will be used throughout week 2 and 3 also.
This is carefully constructed for one individual. If you are cooking for your
partner or family, you’ll need to adjust accordingly.
This shopping list also assumes that you're making the whole batch (not just
the serves in this plan) of the Pumpkin Bread.
This shopping list also assumes you are shopping for week 1 from
Monday to Saturday.
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AISLES DRIED HERBS & SPICES VEGGIES
Coconut oil Cinnamon 1 bunch fresh basil

Olive oil Thyme 1 red capsicum
Baking powder Oregano 1 green capsicum
Vanilla extract Pepper 1 brown onion
Granulated Stevia * Salt 1 large head of Iceberg lettuce
Mirin Rosemary (approx. 450 g is needed) - you
can swap to any leafy green
Tamari Nutmeg
150 g green leaf lettuce
Fish sauce Ground ginger
20 cloves garlic
Rice wine vinegar Chili flakes
1 butternut pumpkin (900 g)
1 jar dijon mustard Onion powder
1 eggplant
1 carton vegetable stock* Garlic powder
1 zucchini
2 cartons almond milk, Ground cloves
unsweetened* 1 punnet cherry tomatoes
Paprika
1 small carton coconut milk, 1 large bulb ginger
unsweetened FRIDGE / FREEZER 1 bunch spring onions
Almond flour or fine almond 1 tomato
meal (approx. 200 g is needed) 1 large bag Blueberries or
raspberries (or a mix of both) 1 cucumber
Coconut flour (approx. 115 g 1 bunch pak choy
is needed) 13 eggs
1 large tub coconut or Greek 1 head broccoli
Chia seeds (approx. 250 g is
yoghurt, natural (400 g) 2 portobello mushrooms
needed)
1 small tub butter 1 carrot
Almonds (approx. 150 g is
needed) 1 small block cheddar cheese 1 celery
Pumpkin seeds (5 g) 1 small block parmesan cheese
Hemp seeds *(approx. 40 g is 1 block firm tofu (200 g) FRUIT
needed)
2 avocados 1 lemon
1 can coconut cream MEATS / FISH
1 apple 1 lime
1 jar almond butter* 7 rashers bacon, fat trimmed
1 block Lindt Dark (190 g) OTHER
Chocolate 90% 1 pork tenderloin or boneless
1 packet Slendier slim Konjac pork chop (130 g) Vanilla protein powder*
pasta spaghetti style* Chicken breasts or Nutritional yeast*
1 jar tomato paste tenderloins (approx. 300 g Venerdi Paleo (Super Seeded)
total) bread*
1 can crushed tomatoes
1 fillet salmon (125 g)
Option to buy frozen: This weeks plan has been cleverly designed to offer savvy, cost effective alternatives
to combat the increased prices of vegetables in the supermarkets. Any ingredient with a symbol has the
option to use the frozen veg alternative if you like.
* Additional info on ingredients found in the glossary table.

21
Week 1
Recipes
< Back to Summary Table Week 1
3 WEEK BODY RESET
One Minute Keto Mug

Bread with Avocado
SERVES TOTAL COOKING TIME
1 2 MINS CALORIES FATS PROTEIN CARBS FIBRE

253kcal 12g 10g 4g 3g
INGREDIENTS METHOD
› 2 tbsp almond flour or meal STEP 1

› 1 egg Combine all the ingredients together in a mug or
deep ramekin. Whisk together well to ensure the
› ¼ tsp baking powder
egg is thoroughly combined.
› 1 pinch salt
› ½ tsp coconut oil or butter STEP 2
Place in the microwave for 1 minute (or a little
› Splash of water
longer, until risen and cooked).
› ¼ avocado
STEP 3
Remove, cut in half and top with avocado. Also,
season with extra salt and pepper and a little chili
(optional).
24
BEC’S TIPS:
Don’t have a microwave? Try cooking the

mixture on a pan like a pancake. Or, swap
it to 1 piece super seeded, Venerdi bread or
a slice of the keto bread loaf with an egg.
OR, cook in an oven preheated to 180

degrees C for approx. 20 minutes or until
risen and cooked.
Other toppings I love if you want to

change it up! (With roughly the same
calories as ¼ avocado)
› 1/2 tbsp nut butter › ½ tbsp butter
› 2 tbsp hummus › 1 tbsp cream cheese
› ¼ cup Cottage cheese, stevia and cinnamon
› 1 large tbsp feta or nut cheese if desired
3 WEEK BODY RESET
Healthy Caesar
Salad

414kcal 28g 26g 7g 3g
INGREDIENTS METHOD
FOR THE SALAD STEP 1

› 4 hard boiled eggs* Boil eggs for 6‒8 minutes.
› 3 rashers bacon* STEP 2
› 6 cups iceberg lettuce (or any Cook bacon and chop lettuce.
leafy greens)
› 4 tbsp parmesan cheese STEP 3
Place all ingredients in a bowl and top with the
parmesan and dressing (this is made by simply
FOR THE DRESSING
whisking all ingredients together).
› 4 heaped tbsp. coconut or
Greek yogurt
› 2 tsp savory yeast flakes BEC’S TIPS:
(optional) Eggs can be swapped to 200 g lightly grilled
› 2 tsp olive oil
or poached chicken.
› 2 tbsp lemon juice
› ½ tsp onion powder Bacon can be swapped to 4 heaped tbsp. toasted
› ½ tsp garlic powder
pine nuts.
› Salt and pepper
26
27
3 WEEK BODY RESET
Pumpkin Bread

131kcal 11g 3g 2g 2g
INGREDIENTS METHO D
› ¼ cup coconut oil STEP 1
› Preheat the oven to 175 degrees celsius and line a

¼ cup almond butter/spread
loaf pan with baking paper.
› 1 cup butternut pumpkin purée
(cooked/steamed, cooled and mashed) STEP 2
› 2 eggs Melt the coconut oil and almond butter together in
› 1 tsp vanilla extract a medium-large size mixing bowl. Microwave in 30
› second increments and stir until well combined.
¼ cup almond meal
› ¼ cup coconut flour STEP 3
› ¹⁄³ cup stevia or golden monk fruit Add the pumpkin purée and vanilla extract to the
› ½ tsp baking powder bowl, stir until combined.
› ½ tsp pink salt STEP 4
› 1 tsp cinnamon Add the eggs and stir until smooth.
› ¼ tsp nutmeg
STEP 5
› ¼ tsp ginger Add all the dry ingredients to the bowl and fold
› ¼ tsp cloves lightly until combined.
› Optional: 4 squares of Lindt 85%
STEP 6
dark chocolate
Pour into the lined loaf pan and bake for 35 minutes.
MACROS WITH CHOCOLATE: STEP 7

Calories: 154 kcal | Protein: 4 g Optional: break up 4 squares of Lindt dark chocolate
Fat: 13 g | Net Carbs: 3 g | Fibre: 2 g and place on top of the loaf before baking.
28
STEP 8
Remove from the oven and cover with foil to prevent the top
from burning.
STEP 9
Cook for a further 10 minutes or until a toothpick/skewer
inserted to the centre of the loaf comes out clean. Approx 45
minutes total.
BEC’S TIPS:
Feel free to omit the spices if you do not have them on

hand - reduce the amount of cinnamon to 1/2 tsp if you
are not adding the other spices.
Lakanto golden monk fruit sweetener is available in Coles

and Woolworths. It has a brown sugar flavour to it which
works well in this recipe, but normal stevia is fine also.
I prepared the pumpkin without using oil by scooping

out the seeds from 1/2 a butternut pumpkin and
roasting face down for 45 - 50 minutes at 200 degrees
celsius. The skin should then quite easily peel away,
and you can scoop out the flesh of the pumpkin.
Alternatively, you can use tinned pumpkin.
3 WEEK BODY RESET
Teriyaki Salmon with

Asian Greens

480kcal 35g 32g 12g 5g
INGREDIENTS METHOD
› 1 salmon fillet (125 g) STEP 1
› ½ tbsp fresh ginger Slice or grate / crush the ginger and garlic finely.
› 1 garlic clove STEP 2
› 1 tbsp tamari Place the ginger and garlic in a small bowl and mix
› ½ tsp mirin with the tamari, stevia, mirin and a ½ tbsp olive oil.
› ½ tsp stevia STEP 3
› 1.5 tbsp olive oil Place the salmon fillet in a bowl, pour the dressing
› 1 bunch bok choy over it, and season with salt and pepper. Cover with
glad wrap and set aside in the fridge to marinate for
› ¼ head broccoli
at least 20 minutes, or up to 2 hours.
STEP 4
feel free to use frozen veg
in this recipe to save $ Heat a large frying pan on medium heat and add
another ½ tbsp of oil. When hot, add the salmon,
skin side down, reserving the marinade. Cook for 2
minutes, then pour in the reserved marinade and
cook for a further minute or so, until the salmon
fillet is opaque halfway up the sides.
STEP 5
Flip fillet over and cook for 3–4 minutes, basting
with the sauce so that the salmon is well coated.
Also, add a splash of water if the sauce is too thick.
continued over page
30
STEP 6
Serve with steamed veggies drizzled with another ½ tbsp
olive oil and chili, then spoon over the leftover teriyaki
sauce that's left in the pan!
BEC’S TIPS:
Change to any other type of greens if you prefer.
Remember, salmon can be changed to a different

protein source or fish type if you like, use the
protein conversions table for this!
31
3 WEEK BODY RESET
Raspberry and
Coconut Chia Pudding
1 OVERNIGHT CALORIES FATS PROTEIN CARBS FIBRE

403kcal 26g 14g 10g 10g
INGREDIENTS METHOD
› ¼ cup chia seeds STEP 1

› ½ tsp vanilla extract Soak the chia seeds mixed with the coconut milk,
water, salt, stevia, cinnamon and vanilla extract
› 1 tsp stevia
overnight. This can be done in a small bowl or a
› ½ cup coconut milk, glass jar.
unsweetened (from a carton, not
tinned) STEP 2
› ½ cup water Once set in the morning, mix in the yoghurt and
› ½ tsp cinnamon top with berries and pumpkin seeds for crunch and
a hit of zinc!
› Pinch salt
› 2 tbsp coconut or greek yoghurt
BEC’S TIPS:
› ½ cup raspberries (or berries of
choice) Swap coconut milk to unsweetened almond
› 1 tbsp pumpkin seeds or macadamia milk if preferred.
Any type of berries can be used! Fresh or frozen.
32
3 WEEK BODY RESET
Lemon and Garlic Grilled

Chicken with Pumpkin,
Eggplant and Salad

500kcal 36g 29g 19g 8g
30mins - 12 hrs marinade
INGREDIENTS METHOD
MARINATED CHICKEN STEP 1

› 2 chicken breasts or tenders Preheat the oven to 180 degrees Celsius.
(approx 300 g total) STEP 2
› 1.5 tbsp olive oil Mix chicken marinade ingredients together in a large
› 2 garlic cloves, crushed zip-lock bag. Add chicken and massage marinade
› ½ tsp oregano into meat until evenly coated. Seal the bag and
› ½ tsp thyme place in a bowl in the refrigerator (the bowl protects
against leakage); let the chicken marinate for 30
› 1 pinch sea salt
minutes or up to 12 hours - the longer the better!
› 1 pinch black pepper
STEP 3
› Zest from ½ lemon
Brush the eggplant slices with ½ tbsp olive oil and
ROASTED PUMPKIN AND EGGPLANT: put aside.
› ¼ butternut pumpkin, chopped STEP 4
into 2 inch cubes (approx 340 g)
Arrange pumpkin on a baking tray, drizzle with 1 tbsp
› 1.5 tbsp olive oil olive oil and sprinkle with salt and fresh rosemary.
› 1 tbsp fresh or dried rosemary Place in the oven for about 40‒45 minutes. At 30
› 1 pinch salt minutes, take out, toss and add the eggplant in.
› ½ eggplant, sliced into slices ½ STEP 5
inch thick (approx 280 g) Then, assemble your salad. Cut cherry tomatoes in
SALAD half and place in a salad bowl along with the lettuce.
› 4 cups green leaf lettuce STEP 6
› 10 cherry tomatoes In a small bowl or mug, whisk together the salad
dressing ingredients then pour over the salad and toss.
SALAD DRESSING
› 1 tsp dijon mustard
continued over page
› 1 tbsp olive oil 34
› 1 tbsp vinegar or squeeze of lemon juice
STEP 7
Heat a fry pan on a medium
heat. Place chicken on the pan
(make sure they are well-coated
with the marinade; the more
garlic, lemon zest and herbs
on the chicken, the better!).
Cook until golden on one side,
then flip and cook until cooked
through.
STEP 8
Assemble all components on a
plate or bowl and enjoy!
BEC’S TIPS:
Why not marinate the

chicken first thing in the
morning or the night before
to save time? You could
also cut the pumpkin and
eggplant up, ready to go too.
3 WEEK BODY RESET
Keto Pad Thai

457kcal 37g 21g 6g 9g
INGREDIENTS METHOD
› 1 packet of Slendier slim pasta STEP 1

(konjac noodles) Prepare slendier noodles as per packet instructions
› 150 g firm, organic tofu and set aside.
› 1 small head broccoli STEP 2
› 1 small red capsicum Use paper towels to dry the tofu and cut into small
› cubes.
1 brown onion
› ½ inch ginger peeled and grated STEP 3
› Whisk together the almond butter, fish sauce, rice

2 garlic cloves
vinegar, tamari and stevia to make the sauce.
› 2 tbsp olive oil
STEP 4
› 2 green onions (optional - for garnish)
Coat tofu in half of the sauce and set aside.
› 10 almonds (for garnish)
› STEP 5
½ tsp chilli flakes
Chop the broccoli, capsicum, garlic, onion and
› ½ tsp pink salt
spring onions.
› ½ tsp black pepper
STEP 6
SAUCE INGREDIENTS: Heat olive oil in a large fry pan/wok.
› 3 tbsp almond butter STEP 7
› 3 tbsp rice wine vinegar Add onion, garlic and ginger to the pan and saute
› 3 tbsp fish sauce for 1–2 minutes.
› 1 tsp tamari (gluten free soy sauce) STEP 8
› Juice of 1 small lime Add broccoli capsicum and tofu to the pan, season
with salt, pepper and chilli flakes. Saute until tofu is
› 1 tsp stevia
cooked through.
continued over page
in this recipe to save $ 36
STEP 9
Add noodles and remaining sauce to the pan.
STEP 10
Toss the mix around for 2–3 minutes over the heat.
Taste and season with any extra of the sauces or salt
and pepper. I also love to add garlic powder here!
STEP 11
Serve with chopped almonds and spring onions.
BEC’S TIPS:
Feel free to swap tofu to chicken, beef or prawns!

Use your protein conversions table to help you
with this to keep calories fairly consistent.
Slendier pasta is found in the health food aisles at

Coles and Woolworths. Not in Australia? Search
in the health food aisles of your supermarket for
konjac noodles that contain only around 10-20
calories per serve! This is also in the glossary.
3 WEEK BODY RESET
Berry Breakfast
Bowl

370kcal 26g 18g 13g 12g
INGREDIENTS METHOD
› ¹⁄³ cup coconut yoghurt (or ½ cup STEP 1

greek yogurt if not dairy free) Thaw out berries in a bowl (if frozen).
› ½ cup berries of choice STEP 2
› 8 almonds Add all ingredients into a bowl, stir and enjoy.
› 1 tbsp chia seeds
› ½ serve (1 scoop) vanilla protein
BEC’S TIPS:
powder
› ½ tsp stevia (optional) You can use any flavour protein powder you like.
› ½ tsp cinnamon (optional)
Other optional toppings: nut butter, cacao
nibs, coconut flakes, extra almonds or pepitas
(just be conscious as it will add calories).
38
3 WEEK BODY RESET
Soy and Ginger Pork Chops with

Pumpkin Mash and Broccoli

410kcal 21g 34g 21g 4g
INGREDIENTS METHOD
FOR THE PORK: STEP 1

› 1 pork tenderloin or boneless Whisk together the tamari, olive oil, ginger,
chop (130 g) chopped spring onion, garlic and stevia in a bowl
› 1 spring onion, finely chopped big enough to fit the pork.
› 1.5 tbsp tamari STEP 2
› ¾ tbsp ginger, finely grated Add the pork and cover well with the marinade,
› ½ tbsp olive oil then, cover with plastic wrap and leave to marinate
› ¼ tsp stevia in the fridge for as long as you like.
› ½ clove garlic STEP 3
› 1 pinch pepper Peel and dice the pumpkin into small cubes (the
smaller you cut it, the quicker it will cook).
FOR THE SIDES:
STEP 4
› 170 g butternut pumpkin Steam the pumpkin and garlic for 20–30 minutes, or
› 1 garlic clove until soft.
› ½ tbsp butter
STEP 5
› ½ tbsp coconut cream* Meanwhile, lightly spray a fry pan and heat over
› 1 tbsp vegetable or chicken stock medium-high heat. Remove pork from the marinade
› 1 pinch pepper and cook for about 3.5 to 4 minutes. Then, reduce
› 1 pinch salt heat to medium. Flip pork and cook until just
cooked through, 3.5 to 4 minutes more.
› 1 cup broccoli

in this recipe to save $
40
STEP 6
Place the pumpkin and garlic
in a blender and add the oil,
coconut cream and stock
and blend until very smooth.
Season with salt and pepper.
STEP 7
Cut the broccoli into florets and
steam to your liking.
STEP 8
Garnish with more thinly
sliced spring onions and
serve alongside the mash and
broccoli!
BEC’S TIPS:
For the mash, swap coconut

cream to butter or ghee if
preferred or add a little
extra stock in place.
Don’t like pork? Remember

you can use the protein
conversions table to swap it
to a different protein source!
3 WEEK BODY RESET
Berry Protein
Smoothie

306kcal 15g 27g 7g 11g
INGREDIENTS METHOD
› 1 cup frozen berries of choice STEP 1
› ½ cup almond milk, unsweetened Add all the ingredients into a blender, feel free to
add extra water and ice until desired consistency
› ½ cup water
is reached.
› 2 heaped tbsp coconut or 3
heaped tbsp Greek yoghurt BEC’S TIPS:
› 1 serve vanilla protein powder (33 g)
You can also add cinnamon if desired and swap
› 1 tsp stevia (optional) almond milk to unsweetened coconut milk.
Don’t have protein powder? Swap to 2 tbsp

flaxseed meal OR, leave out and have 2
boiled eggs along with this smoothie.
If the berries aren’t frozen, add 5 cubes of ice!
42
3 WEEK BODY RESET
Avocado and
Tofu Smash

226kcal 14g 14g 9g 4g
INGREDIENTS: METHOD:
› 1 piece of Super Seeded STEP 1

Venerdi bread (or my keto Slice tofu. This is approximately ¹⁄8 cup.
bread loaf)*
STEP 2
› ¼ avocado
Drain the tofu between paper towels, squeezing
› 25g firm, organic tofu down to extract as much water as possible.
› 1 tsp pumpkin seeds
STEP 3
› Squeeze of lemon juice
Add tofu to a bowl with ¼ avocado, squeeze of
› ½ tbsp nutritional yeast lemon juice, garlic powder, onion powder, paprika,
(optional) nutritional yeast, salt and pepper.
› ¹⁄8 tsp paprika (optional)
STEP 4
› ¹⁄8 tsp garlic powder (optional)
Pop your paleo bread slice in the toaster. While
› ¹⁄8 tsp onion powder (optional) bread is toasting use a fork to mash up the avocado
› Pink salt and tofu mixture until you’ve reached desired
› Pepper consistency. Add more seasoning if desired.
STEP 5
Once the toast is ready, top with the avo/tofu smash
and sprinkle over pumpkin seeds.
STEP 6
Serve straight away.
44
BEC’S TIPS:
Tofu adds a rich protein source to the standard

avocado on toast. If you hate tofu though,
leave it out and swap it to be an egg!
Don’t have the bread? Swap it to a piece of

the homemade Keto Bread Loaf (in the portal
under Pre-Work: What You Need to Buy
NOW and/or Source Online) OR change this
whole recipe to just have a simple 2 boiled eggs
and ½ avocado with some salt and pepper or
anything else with roughly the same amount
of calories from somewhere else in the plan.
3 WEEK BODY RESET
Zucchini Noodles with

Portobello Bolognese

450kcal 28g 20g 25g 12g
INGREDIENTS METHOD
› 1.5 tbsp olive oil STEP 1
› 2 large portobello mushrooms Heat 1 tbsp of the olive oil in a medium pan over
or mushrooms of choice, diced medium heat. When hot, add the mushrooms,
(approx. 150 g)* carrots, celery, onion, and garlic.
› ¼ carrot (grated) STEP 2
› ½ celery stick, diced Add salt and pepper. Cook for approx. 6‒8 minutes
› ¼ brown onion, diced until the vegetables are soft and the mushrooms
› 1 large clove garlic, crushed have released all their liquid.
› ¼ tsp salt STEP 3
› ¼ tsp black pepper Stir in the tomato paste and cook for 1 more minute.
› 1 tbsp tomato paste STEP 4
› 1 cup crushed canned tomatoes Stir in the crushed tomatoes, oregano, and most of
(approx. 240 g) the basil (leave some for garnish).
› ½ tsp oregano
STEP 5
› 1 cup fresh basil Simmer gently for 10‒15 minutes until the sauce has
› Chilli flakes to taste (optional) thickened and the flavours have combined. Taste
› 1 large zucchini and season with a little extra salt if necessary.
› 1 tbsp parmesan cheese (optional) STEP 6
› 1 tbsp hemp seeds While the sauce is simmering, spiralize your zucchini.*
46
STEP 7
Heat the remaining ½ tablespoon of olive oil in your
largest pan. When it's hot, add the zucchini noodles.
Season with salt and pepper and cook, tossing
regularly with tongs for 2 minutes until just tender.
Immediately remove the zucchini noodles from the pan.
STEP 8
Top with the bolognese, 1 tbsp parmesan cheese and
1 tbsp hemp seeds. Garnish with freshly chopped
basil and serve immediately!
BEC’S TIPS:
Swap mushrooms to approximately 1/4 eggplant

diced if preferred.
To save time, you can use your food processor
to mince the vegetables.
* Don’t have a spiralizer? Make zucchini
noodles with a julienne peeler or use your
regular potato peeler to peel the zucchini into
fettuccine - like ribbons.
3 WEEK BODY RESET
Confetti Omelette

315kcal 21g 25g 6g 2g
INGREDIENTS METHOD
› 1 tsp butter STEP 1
› 2 large eggs Whisk the eggs and egg white together well.
› 1 egg white STEP 2
› ¼ red capsicum, diced Heat butter on a pan on medium heat, then add
› ¼ green capsicum, diced the eggs.
› ¼ brown onion, diced STEP 3
› 1 pinch salt Spread eggs evenly over the base of the pan to cook.
› 30 g cheddar cheese (optional)
STEP 4
When most of the eggs are cooked (there should
still be a thin layer of uncooked egg on top), add
the onion, cheese and capsicum to half of the
omelette and carefully fold it over.
STEP 5
Turn your heat down to medium-low and cook for
another few minutes to melt the cheese and finish
cooking the eggs.
STEP 6
Remove from the pan and top with salt and pepper!
48
BEC’S TIPS:
You can use any vegetables you like (doesn't

have to be capsicum). Mushrooms, spinach and
cherry tomatoes are great additions also! Use
leftover veggies from the week!
3 WEEK BODY RESET
Low Carb BLT

369kcal 18g 30g 19g 5g
INGREDIENTS METHOD
› 2 slices Venerdi super STEP 1

seeded bread* Trim the bacon of any excess fat (including the rind).
› 4 slices tomato
STEP 2
› ¼ avocado Cook the bacon to your liking, then remove from
› 2 rashers bacon, trimmed the pan and pat away excess fat with paper towels.
› 2 leaves iceberg lettuce
STEP 3
(or any leafy green)
Toast your bread (you may want to do this while the
bacon is cooking), then assemble your sandwich!
BEC’S TIPS:
Don't have the Venerdi bread? Make the keto

bread loaf (in the portal under Pre-Work:
What You Need to Buy NOW and/or Source
Online) and have this instead! Or, swap this
lunch entirely to an omelette made with 3
eggs, 1 tbsp olive oil, chopped veggies, some
ham and a little cheese or nut cheese!
50
3 WEEK BODY RESET
Pan Fried Garlic and

Thyme Mushrooms

INGREDIENTS METHOD
› ½ tbsp olive oil STEP 1
› 1.5 cups button mushrooms In a large frying pan, heat the oil over medium-
(150 g) high heat.
› Zest of ¼ lemon STEP 2
› ½ tsp butter Halve or quarter the mushrooms and then add to the
› ½ tsp thyme, fresh or dried pan and cook for 3-4 minutes until they have browned
› off nicely on one side. They will also start to shrink
1 clove garlic
slightly and release some liquid. Flip them over and
› Pinch salt & pepper
cook for 2 more minutes on the other side being
› 1 tbsp lemon juice careful not to stir too much so they turn a rich brown.
STEP 3
Once the mushrooms have browned off, add the
lemon zest, butter, thyme, garlic, salt and pepper.
STEP 4
Cook together for a minute or two, stirring a
couple of times. Finally, drizzle with lemon juice
and toss through one more time.
52
BEC’S TIPS AND SWAPS:
These are also great served with a protein of

choice and a simple garden salad or steamed
greens with a drizzle of lemon and olive oil!
Swap thyme to any other herb if preferred.
Any type of mushroom can be used also.
3 WEEK BODY RESET
Health with Bec Balls

Vanilla and Tahini

INGREDIENTS METHOD
› ½ cup tahini (120 g) STEP 1
› 2 tbsp coconut oil Blend all of the ingredients together in the food
processor. If you don't have one, simply mixing
› ¹⁄³ cup desiccated coconut,
together with a whisk can work. Add a little extra
unsweetened
almond milk if it feels too dry.
› 2 scoops vanilla protein
powder (66 g) STEP 2
› ¼ cup chia seeds Roll into 8 golf ball sized serves and then lightly roll
› 1 tbsp maca powder in some extra desiccated coconut. Place on a plate.
› 2 tbsp almond flour STEP 3
› 1 pinch sea salt Refrigerate covered in glad wrap or a sealed
› 1 tsp stevia container.
› 2 tbsp almond milk
54
BEC’S TIPS:
These last up to a week in the fridge.
Want to change the flavour? Easy! Swap the

protein powder to chocolate or any other
flavour protein powder you have.
If your protein powder isn't sweetened, you'll

definitely want to add stevia and either
vanilla extract or cacao powder. Add until
your taste buds are happy.
3 WEEK BODY RESET
Mexican Chicken
Salad Bowl

470kcal 23g 45g 14g 6g
INGREDIENTS METHOD
FOR THE CHICKEN: FOR THE CHICKEN:

› 3 chicken breasts (360 g total) STEP 1
In a bowl, juice the limes and then add all of the
› Juice of 2 limes
spices, herbs and olive oil.
› 1.5 tsp chili powder
› 1.5 tsp onion powder STEP 2
› 2 garlic cloves Whisk together well, then add the chicken breasts and
coat them with the marinade, rubbing it all over them.
› 1.5 tsp cumin
› 1.5 tsp dried coriander STEP 3
› ½ tsp ground ginger If you have time, leave them to marinate for up to
3 hours, otherwise, place straight onto a baking
› 2 tbsp olive oil
tray lined with baking paper and place in an oven
on grill setting at 175 degrees celsius. Cook for
FOR THE SALAD:
approximately 10 minutes on each side or until
› 6 cups lettuce
chicken is cooked through.
› 12 cherry tomatoes
› FOR THE SALAD:
¾ cup coriander
STEP 1
› ¾ red onion, diced finely Chop the lettuce and assemble in a bowl.
› ¾ cucumber, sliced
STEP 2
› ¾ avocado
Dice the tomatoes, onion and coriander. Add to
› 3 tbsp lime juice
the bowl.
› 3 tbsp jalapenos
STEP 3
› 3 tsp olive oil
Slice cucumber, jalapeno and avocado and also
› 6 tbsp Greek yoghurt or 4 tbsp add to bowl.
coconut yoghurt
56
STEP 4
Top with the sliced chicken, squeeze of
lime juice over the top, then in a small
bowl, whisk together the yoghurt and olive
oil and drizzle over everything.
STEP 5
Season with salt and pepper!
BEC’S TIPS:
Don’t hold back with the lettuce! If you

want more than 2 cups per bowl, go for
it. Whenever you see greens in meals,
you can add more - they are extremely
low calorie!
3 WEEK BODY RESET
l a n W e e k 2
Meal P
Coffee with ½ cup unsweetened almond milk is allowed for (and included in calorie count)

MONDAY One Minute Keto Mexican Chicken 1 Health with Bec Almond and
Mug Bread with Salad Bowl Ball, Vanilla & Tahini Parmesan Baked
Avocado Fish with Garlic
+1 cup raspberries Greens
+ 1 tbsp chia seeds
TUESDAY Nutty Vanilla Mexican Chicken 1 Health with Bec 10 Minute Bacon
Protein Milkshake Salad Bowl Ball, Vanilla & Tahini and Tofu Fry Up
WEDNESDAY 1 slice Venerdi 10 Minute Bacon ½ cucumber Lemon and Garlic

Paleo Bread and Tofu Fry Up + ½ red capsicum Chicken with BBQ
+ ¹⁄³ avocado + 2 squares Lindt Herbed Vegetables
+ 1 poached egg dark Chocolate 30 min - 12 hr
+ 1 cup raspberries marinade
THURSDAY Berry Breakfast Lemon and Garlic 1 Health with Bec Curried Lamb
Bowl Chicken with Ball, Vanilla & Tahini Cutlets with
BBQ Herbed Cauliflower Mash
Vegetables and Green Beans
30 mins marinade
FRIDAY One Minute Vanilla Ham and Cheese 1 Health with Bec 10 Minute Cheats
Berry Pudding Toastie Ball, Vanilla & Tahini Pasta
SATURDAY Cinnamon Apple Asian Style ½ cucumber Free meal

Protein Bowl Omelette + ½ red capsicum
+ 2 squares Lindt
dark Chocolate
SUNDAY Avocado Smash on Free meal 1 apple One Pan Baked

Toast + 1 tbsp almond Chicken, Broccoli
Make Savoury
+ 1 poached egg butter and Pumpkin
Muffins for
week ahead
58
3 WEEK BODY RESET
Week 2

WEEK 2
(KCAL) (G) (G) (G) (G) (G)
MONDAY 1529 111 84 72 32 40
TUESDAY 1541 113 95 65 29 36
WEDNESDAY 1449 77 95 78 26 52
THURSDAY 1512 93 103 65 24 41
FRIDAY 1305 91 64 74 27 47
SATURDAY 900 38 60 63 20 43
SUNDAY 1138 67 65 84 21 63
FATS
PROTEIN
CARBOHYDRATE
59
3 WEEK BODY RESET
Important Notes
for Week 2

the Plan’ page

everything from Sunday of week 1 to the end
of the day on Saturday Week 2.

Shop for week 2! Prepare your Health with Bec Balls and
your Mexican Chicken Salad bowl for dinner, as it will be your
lunch in week 2 on Mon and Tues!
4. Still don’t have protein powder?

60
portal. Click here to sign in!
Your energy and power in exercise should hopefully increase
this week, so feel free to amp the exercise up a little if you
desire! As well as walking and light to moderate exercise that
you’re doing, add in approx 2 HIIT sessions, runs, or anything
else that gets your heart rate up for about 30 minutes. If you
do a very hard session and you feel like the amount of the food
in the plan just isn’t enough, please add in an extra 200 calorie
snack on these days (using the snack ideas guide). If you don’t
want to up the exercise, that’s ok! Keep with walks (and pilates
if you’re doing that) and you’ll still feel benefits. Often, I only
do 1 cardio session a week!
7. At the end of the week on Sunday

Shop for week 3! Make your Savoury Muffins and the One Pan
Chicken Broccoli and Pumpkin ready for dinner and your Mon
& Tues Lunches!
61
3 WEEK BODY RESET
Shopping List
Week 2
This shopping list also assumes that you're making the whole batch (not just the
serves in this plan) of the Health with Bec Balls. If you are only making the required
serves, you'll need to adjust the shopping list! I suggest you make them all though,
as I assume you are freezing portions for another time or family members!
This shopping list assumes you are shopping for week 2 from Sunday of
week 1 to the end of Saturday week 2.
62
AISLES DRIED HERBS & SPICES VEGGIES
Sesame oil Curry powder 1 bunch coriander

1 jar red pesto Basil leaves 1 bunch basil
1 jar tomato pasta Mint Button mushrooms (300 g)
sauce, no added
Dried coriander 1 head Iceberg lettuce
sugar (I use Keep
(250 g)
it Cleaner brand) Dried dill
Garlic
1 jar red or yellow Italian herbs
curry paste 2 red onions
Ground cumin
1 packet slendier 2 cucumbers
edamame bean FRIDGE / FREEZER 2 red capsicums
fettuccini
1 large tub coconut or greek 1 head cauliflower
1 packet Slendier
yoghurt, natural (540 g) 1 bag spinach (120 g)
Slim Pasta,
spaghetti style 1 block firm tofu ( 200 g) 1 eggplant
Konjac noodles 1 carton eggs 2 zucchinis
3 cartons 30 g feta cheese 1 tomato
almond milk,
unsweetened 1 bag green beans
MEATS / FISH (200 g)
1 jar tahini
Chicken breasts or 2 bunches broccolini
1 small jar
tenderloins (approx. 640 g 1 punnet cherry tomatoes
jalapeno (optional
total)
- only in Mexican 1 small knob ginger
500 g chicken thigh
salad)
4 rashers bacon, trimmed
Desiccated FRUIT
(125 g)
coconut,
unsweetened (30 1 fillet white fish of choice 2 avocados
g) (170 g)
1 apple
1 small bag maca 2 slices ham 1 lemon
powder 3 small trimmed lamb
3 limes
cutlets (approx. 150 g total)
Option to buy frozen: This weeks plan has been cleverly designed to offer savvy, cost
effective alternatives to combat the increased prices of vegetables in the supermarkets.
Any ingredient with a symbol has the option to use the frozen veg alternative if you like.
63
W eek 2
Recipes
3 WEEK BODY RESET
One Minute Keto Mug

Bread with Avocado

253kcal 12g 10g 4g 3g
INGREDIENTS METHOD
› 2 tbsp almond flour or meal STEP 1

› 1 egg Combine all the ingredients together in a mug or
deep ramekin. Whisk together well to ensure the
› ¼ tsp baking powder
egg is thoroughly combined.
› 1 pinch salt
› ½ tsp coconut oil or butter STEP 2
Place in the microwave for 1 minute (or a little
› Splash of water
longer, until risen and cooked).
› ¼ avocado
STEP 3
Remove, cut in half and top with avocado. Also,
season with extra salt and pepper and a little chili
(optional).
66
BEC’S TIPS:
Don’t have a microwave? Try cooking the

mixture on a pan like a pancake. Or, swap
it to 1 piece super seeded, Venerdi bread or
a slice of the keto bread loaf with an egg.
OR, cook in an oven preheated to 180

degrees C for approx. 20 minutes or until
risen and cooked.
Other toppings I love if you want to

change it up! (With roughly the same
calories as ¼ avocado)
› 1/2 tbsp nut butter › ½ tbsp butter
› 2 tbsp hummus › 1 tbsp cream cheese
› ¼ cup Cottage cheese, stevia and cinnamon
› 1 large tbsp feta or nut cheese if desired
3 WEEK BODY RESET
Almond and Parmesan Baked

Fish with Garlic Greens

434kcal 23g 41g 10g 8g
INGREDIENTS METHOD
› 170 g white fish of choice STEP 1
› 3 tbsp almond flour Preheat the oven to 200 degrees celsius.

› 2 tbsp grated parmesan STEP 2
cheese (switch for nutritional Line a baking tray with baking paper.
yeast to make dairy free)
› ½ egg white STEP 3
› 1 zucchini, sliced In a nutri-bullet or food processor, combine almond

flour, parmesan, dill, salt, pepper and chili. Pour
› ½ bunch broccolini
mixture into a bowl.
› 100 g green beans, top and
tailed STEP 4
› 1 or 2 garlic cloves, crushed Use paper towels to dry the fish fillets and cut into
› 0.5 tbsp olive oil desired size.
› ¼ cup basil leaves, shredded STEP 5
› Pinch salt Place egg white in a bowl and lightly whisk. Dip
› Pinch pepper each fish fillet into the egg white and turn to coat.
› Pinch dill (or other herb of STEP 6
choice) Dip each fish fillet into the almond/parmesan crumb
› Pinch chili flakes (optional) and place on a baking tray.
STEP 7
feel free to use frozen veg Bake fish fillets for 20-25 minutes or until light
in this recipe to save $ golden brown.
more steps over page
68
STEP 8
Heat olive oil in a large frying pan on medium heat.
STEP 9
Add crushed garlic and allow to cook for 30
seconds before adding the beans, broccolini and
zucchini to the pan with salt and pepper.
STEP 10
Sauté the greens, stirring occasionally until tender.
STEP 11
Remove from heat and add shredded basil leaves.
STEP 12
Serve the baked fish fillets with the greens on the side.
BEC’S TIPS:
Any greens can be used here!
My favourite white fish to use is pink snapper

or red emperor. But monkfish is great too!
3 WEEK BODY RESET
Nutty Vanilla Protein

Milkshake

308kcal 17g 28g 4g 9g
INGREDIENTS METHOD
› 1 cup almond milk, unsweetened STEP 1
› 1 tbsp almond butter Add all the ingredients into a blender and blend
until smooth and creamy.
› 5 ice cubes
› 1 tsp cinnamon
BEC’S TIPS:
› 1 pinch salt
› 1 serve vanilla protein powder Swap almond butter for the same amount of
(approx 33 g)
tahini or 12 almonds if preferred.
› ½ tsp stevia (optional)
Swap almond milk to unsweetened coconut or
macadamia milk if preferred.
70
3 WEEK BODY RESET
10 Minute Bacon
and Tofu Fry Up

461kcal 30g 26g 11g 6g
INGREDIENTS METHOD
› 200 g organic, firm tofu, sliced STEP 1
› 2 rasher bacon, diced Heat a medium sized pan over medium heat. When
hot, add the olive oil, crushed garlic, chopped
› 2 tsp olive oil
bacon and tofu. Cook for a few minutes, stirring
› 2 cloves garlic, crushed constantly until it all starts to slightly brown and the
› 1 red capsicum, diced bacon is cooked.
› 2 cups zucchini, diced
STEP 2
› 2 cups cauliflower, chopped Steam the cauliflower for 2 minutes, then throw
into small pieces
into the pan along with the diced zucchini and
› 4 cups spinach capsicum. Cook, stirring occasionally, until the
› 1 packet ( 250 g) slender slim veggies are tender (only a few minutes).
pasta, spaghetti style (Konjac
noodles) STEP 3
› 2 tbsp red pesto Wash the noodles well under water, then add them
to the pan, along with the spinach and pesto.
Constantly toss until everything is well combined,
feel free to use frozen veg the spinach has cooked down and the noodles are
in this recipe to save $ all heated through!
BEC’S TIPS:
Can’t source the konjac noodles? Just leave

out or swap for 1 cup shredded cabbage!
72
3 WEEK BODY RESET
Lemon and Garlic Chicken with

BBQ Herbed Vegetables

485kcal 34g 29g 14g 6g
INGREDIENTS METHOD
FOR THE CHICKEN FOR THE CHICKEN

› Chicken breasts or tenderloins STEP 1
(260 g total) Place the chicken breasts between 2 pieces of
› 2 tbsp olive oil baking paper. Then, using a meat mallet, pound to
› an even ½-inch thickness.
2 garlic cloves, crushed
› 1 tsp thyme STEP 2
› ½ tsp oregano Mix all other ingredients together in a large zip-lock
› 1 tsp salt bag. Add chicken breasts and massage marinade
into meat until evenly coated. Seal the bag and
› ½ tsp pepper
place in a bowl in the refrigerator (the bowl protects
› Zest of 1 lemon against leakage); let the chicken marinate for 30
FOR THE VEGETABLES
STEP 3
› 1 red onion
Preheat the grill to a medium to high heat. Place
› ½ eggplant
the chicken breasts on the grill (make sure they
› 1 zucchini are well-coated with the marinade; the more
› 1 cup mushrooms garlic, lemon zest and herbs on the chicken, the
› 2 tbsp olive oil better!). Grill, covered, for 2–3 minutes per side.
› Alternatively, pan fry!
½ tsp garlic powder
› ¼ tsp salt FOR THE VEGETABLES
› ¼ tsp pepper STEP 1
Cut the vegetables up into large chunks.
more steps over page
74
STEP 2
Preheat BBQ grills to
high. Or the oven to 250
degrees celsius.
STEP 3
Place the vegetables in
a very large bowl or use
a big tray. Drizzle with
oil and sprinkle with salt,
pepper, garlic powder
and any herbs you
desire. Toss with hands
(there is no better way!).
STEP 4
Place on BBQ and cook
until tender crisp with
charred edges, cooking
times may differ!
STEP 5
Serve alongside your
grilled chicken!
BEC’S TIPS:
Why not marinate

the chicken the night
before and cut all
the veggies so they’re
ready to go?
3 WEEK BODY RESET
Berry Breakfast
Bowl

370kcal 26g 18g 13g 12g
INGREDIENTS METHOD
› ¹⁄³ cup coconut yoghurt (or ½ cup STEP 1

› ½ cup berries of choice
STEP 2
› 8 almonds
Add all ingredients into a bowl, stir and enjoy.
› 1 scoop vanilla protein powder
BEC’S TIPS:
› ½ tsp cinnamon (optional) You can use any flavour protein powder you like.

76
3 WEEK BODY RESET
Curried Lamb Cutlets with

Cauliflower Mash and
Green Beans

423kcal 30g 33g 10g 6g
INGREDIENTS METHOD
CURRIED LAMB CUTLETS STEP 1

› 3 small trimmed lamb cutlets For the curried lamb, add the curry paste, tomato
(approx. 150 g) paste, lime juice and mint into a bowl and mix
› ½ tbsp red or yellow curry thoroughly. Add a pinch of salt and pepper to taste.
paste
STEP 2
› ½ tbsp tomato paste
Coat lamb cutlets with the made dressing and let
› ½ tbsp lime juice marinate in the fridge for 20 minutes.
› ½ tbsp mint (dried)
STEP 3
› Pinch salt & pepper
Whilst lamb is marinating, chop cauliflower into
small florets.
CAULIFLOWER MASH
› ¼ head cauliflower STEP 4
› ½ tbsp butter or olive oil In a pot of boiling water, a steamer or the
› ½ small garlic clove microwave – steam the cauliflower until well
cooked (usually around 2-3 minutes). You want a
› 1 tbsp cheese, parmesan or
fork to easily go through it when inserted. Also
nutritional yeast flakes
add the green beans to the boiling water to also
› ½ tbsp almond milk, steam them as well.
unsweetened
› 1 pinch salt STEP 5
In a food processor add the cauliflower, milk,
› butter, garlic clove,salt and parmesan and process.
6–8 green beans (steamed)
If it’s too thick, add a touch more milk and
continue to process until creamy and smooth.
feel free to use frozen veg Taste and add a little more salt if needed.
78
STEP 6
Heat a pan over high heat and cook the lamb
cutlets for 3 to 5 minutes each side until cooked to
your liking.
TO ASSEMBLE:
Serve the lamb with the cauliflower mash and
steamed green beans!
BEC’S TIPS:
Green beans can be swapped to broccolini or any

other greens of choice (don’t worry about the
quantity, eat as much as you like!)
3 WEEK BODY RESET
One Minute Vanilla

Berry Pudding

347kcal 8g 28g 12g 3g
INGREDIENTS METHOD
› 1 serve vanilla protein powder STEP 1

(2 scoops) Place the protein powder, egg white, almond flour
› 2 heaped tbsp almond flour or or meal, stevia, baking soda and a pinch of salt
almond meal in a small bowl. Whisk together, gradually adding
› 2 tbsp almond milk, unsweetened almond milk until a pancake-like batter is formed
(not too thin and not too thick).
› 1 large egg white
› ¼ tsp baking soda STEP 2
› 1 pinch salt Place in the microwave for 1 minute or up to 90

seconds until risen and cooked through.
› 1 tsp stevia (optional)
› ½ tsp cinnamon STEP 3
› ¼ cup berries of choice Meanwhile, place ¼ of a cup of berries in a small

2 tbsp coconut yoghurt or 3 tbsp bowl. Then, when pudding is ready, swap and place
›
greek yoghurt the berries in the microwave instead for 30 seconds
to 1 minute until heated through.
STEP 4
Transfer the pudding onto a plate (or simply leave
in the bowl), pour over the heated berries, and top
with 2 heaped tbsp of coconut yoghurt.
80
BEC’S TIPS:
Have your choice of fresh or frozen berries.

You can use raspberries, strawberries,
blueberries or a mix of all three!
You may also substitute almond milk for

water or unsweetened coconut milk.
Women also love sometimes swapping the

vanilla protein to chocolate to make it a
chocolate pudding!
3 WEEK BODY RESET
Ham and Cheese

Toastie

421kcal 24g 27g 18g 4g
INGREDIENTS METHOD
› 2 slices Venerdi paleo (super STEP 1

seeded) bread * Very self-explanatory here! If you don't have a
› 2 slices lean leg ham (50 g) sandwich toaster, toast the bread in a toaster,
then divide up the ingredients, place on each
› 1 slice cheddar cheese (28 g) *
piece of bread and place under the grill until the
› 4 thin slices tomato cheese is melted!
› ¼ avocado
BEC’S TIPS:
Don't have the Venerdi bread? Make the keto

bread loaf (in the portal under Pre-Work: 3.
What You Need to Buy NOW and/or Source
Online) and have this instead!
Cheddar cheese can be left out if you're

super sensitive to dairy - just add an ¼
more of avocado, 2 tbsp of a nut cheese or 3
tbsp hummus!
Swap this whole meal if you like and use the

build your own salad guide.
82
3 WEEK BODY RESET
10 Minute
Cheats Pasta

354kcal 19g 25g 10g 15g
INGREDIENTS METHOD
› 100 g) of Slendier edamame or STEP 1
soybean fettuccine Heat a small - medium saucepan with water for the
› 1 serve (125 g) of jarred tomato pasta.
pasta sauce, no added sugar (I use STEP 2
the Keep it Cleaner brand) Chop the broccoli into really small florets.
› 1 bunch broccolini
› 1 garlic clove STEP 3
› 1 tbsp olive oil Heat a medium sized frypan on medium - high

heat with 1 tbsp olive oil. When hot, add the
› 1 pinch salt
broccoli and diced garlic and cook it all for a few
› 1 pinch pepper minutes, stirring to make sure the garlic doesn't
› ½ tsp chili flakes burn. Meanwhile, add the pasta to the saucepan
› 1 tbsp nutritional yeast flakes or when the water has boiled.
parmesan
STEP 4
› 5 leaves fresh basil
Reduce heat to low, add the tomato sugo, salt,
pepper and chili and stir/simmer whilst you drain
the pasta (it only takes 4-5 mins to cook!)
STEP 5
Add the pasta to the sauce and stir it all together
(or just put the sauce on top of the pasta)
STEP 6
Top with fresh basil and nutritional yeast flakes or
parmesan!
84
BEC’S TIPS:
Feel free to add any other herbs that you like

for extra flavour.
Broccolini can easily be swapped to asparagus

or broccoli if preferred! Roughly the same
quantity, calories are so low!
Edamame fettuccini can also be swapped to

any of the other types in this range (black bean
or soybean). Can’t find it? Swap to zucchini
noodles and add 2 tbsp hemp seeds or approx
80-100 g chicken to make up for the protein.
3 WEEK BODY RESET
Cinnamon Apple
Protein Bowl

389kcal 21g 17g 21g 14g
INGREDIENTS METHOD
› 1 small apple STEP 1
› ¹⁄³ cup coconut yoghurt or ½ Chop the apple into small cubes, place in a small
cup greek yoghurt mug, cover with a dash of water and sprinkle with
cinnamon (and a little stevia if desired).
› ½ tsp cinnamon
› ½ tsp stevia (optional) STEP 2
› ½ serve vanilla protein powder Place in a microwave for about 30 seconds or until
(approx 15 g) the apple is slightly tender.
› 2 tbsp chia seeds STEP 3
Remove from the microwave and transfer to a small
bowl to remove the excess water, or leave in the
mug and just drain some of the water out.
STEP 4
Then, serve with the coconut yoghurt, cinnamon,
½ scoop protein powder (mix this through the
yoghurt) and chia seeds!
BEC’S TIPS:
If you don't have a microwave or you would

prefer this breakfast cold and crunchy, leave
out the water and the microwave step! Just
sprinkle with the cinnamon and stevia.
86
3 WEEK BODY RESET
Asian Style
Omelette

322kcal 24g 16g 8g 4g
INGREDIENTS METHOD
› 1 tbsp coconut oil STEP 1
› 10 string beans Top and tail beans and slice in half, also dice or slice
the mushrooms.
› 4 small mushrooms
› 1 tsp fresh ginger, grated STEP 2
› 1 clove garlic, crushed Whisk two eggs with a pinch of salt and curry powder.
› 1 tsp fish sauce
STEP 3
› 1 tbsp tamari Heat coconut oil in a frying pan over medium-high
› ½ tsp sesame oil heat. Add the vegetables and ginger. Stir-fry for 2-3
minutes, then add the garlic, fish sauce and tamari
› 2 eggs
or soy sauce. Cook for a further minute or two, then
› ½ tsp curry powder
drizzle with sesame oil and remove to a plate.
› 4 slices cucumber
STEP 4
› ¼ cup coriander
Pour the egg mixture into the hot, empty frying
› 1 tbsp spring onion (chopped)
pan (add a spray of coconut oil if dry). Swirl the
› 1 pinch chilli flakes (optional)
egg mixture around to form a flat round omelette
shape. Cook for 1 minute until just slightly
feel free to use frozen veg uncooked in the middle. Add the veggie mixture
in this recipe to save $ in the middle and gently fold the omelette over.
Transfer to a plate and serve with sliced cucumber,
coriander and chopped spring onion! Add chili
flakes if desired too.
88
BEC’S TIPS:
Swap mushrooms to eggplant or any other low carb

vegetable you have on hand. Also, feel free to add
any extra vegetables that are left in your fridge!
Swap coriander to mint if preferred.

3 WEEK BODY RESET
Avocado Smash
on Toast

431kcal 27g 19g 25g 9g
INGREDIENTS METHOD
› 2 slices of Venerdi Paleo bread or STEP 1

another paleo bread* (see tips) In a bowl combine avocado, lemon juice, salt,
› ½ avocado pepper and chili flakes. Mash together with a fork.
› 1 tsp lemon juice STEP 2
› 30 g feta or vegan cheese Toast 2 pieces of toast.
› 3 cherry tomatoes, cut in half
STEP 3
› 2 tbsp fresh basil, chopped
Stir through the cherry tomatoes, fresh basil and
› 1 pinch salt crumbled feta or vegan cheese then assemble on
› 1 pinch pepper top of the toast.
› ½ tsp chili flakes (optional)
BEC’S TIPS:
Can’t find a paleo bread that has low carbs

and is similar to the venerdi one? That’s ok.
You can have the homemade Keto Bread Loaf
(in Pre-Work: What You Need to Buy NOW
and/or Source Online) OR swap this entire
breakfast to any of your other favourite ones
from the plan!
90
3 WEEK BODY RESET
One Pan Baked Chicken,

Broccoli and Pumpkin

407kcal 21g 35g 17g 6g
INGREDIENTS METHOD
› 500 g skinless chicken thighs STEP 1
› ¾ head broccoli (approx. 450 g) Preheat oven to 190 degrees celsius.

› 4 cups pumpkin cubes (1-inch STEP 2
cubes) (approx. 464 g) Chop the chicken into medium sized cubes, the
› 1 medium red onion broccoli into florets, the onion into wedges and the
› 2 garlic cloves pumpkin into 1-inch cubes. Also, crush the garlic.
› 3 tbsp olive oil STEP 3
› 1 tsp dried Italian herbs Line a large baking tray with baking paper.
› ½ tsp salt
STEP 4
› 1 dash black pepper
On the pan, combine the broccoli, pumpkin, onion
and garlic. Then, drizzle with olive oil and sprinkle
feel free to use frozen veg with Italian herbs, salt and pepper and toss to coat.
in this recipe to save $ Spread evenly amongst the pan, cover with foil and
bake for 12 minutes.
STEP 5
After 12 minutes, remove from the oven and add
the chicken, toss around then place back in the
oven to bake for about a further 8 minutes. Then,
remove from the oven again, toss once more and
place it back in without foil this time for another
5-10 minutes, or until chicken is cooked through
and the pumpkin is soft!
92
BEC’S TIPS:
Feel free to change chicken to breast or

tenderloins. If so, you can increase the
amount to 550 g.
Use any herbs you like!
3 WEEK BODY RESET
Savoury Muffins

197kcal 15g 11g 4g 5g
INGREDIENTS METHO D
› 4 eggs STEP 1
› Preheat oven to 180 degrees Celsius.

¾ cup egg whites
› ¼ cup almond milk STEP 2
› ¹⁄³ cup coconut oil Add the eggs, egg whites and almond milk to a
› 3 tbsp grated parmesan cheese blender jug and blend to combine.
› 1 cup spinach, roughly chopped STEP 3
› ½ red capsicum, finely diced Add the coconut oil, coconut flour, almond flour,
› ¼ cup chives, finely diced baking powder, nutritional yeast, salt, pepper, garlic
› 4 tbsp nutritional yeast and chili, blend to combine.
› 1.5 tbsp hemp seeds STEP 4
› ½ cup coconut flour Pour the mix into a bowl and add spinach,
› 3 tbsp almond flour capsicum, chives and parmesan cheese.
› 1 tsp baking powder STEP 5
› Salt, pepper, chili and garlic (to taste) Divide the batter between 8 muffin molds.
STEP 6
Top with hemp seeds.
STEP 7
Bake for 35–40 minutes.
STEP 6
Allow to cool and store in the fridge for up to one
week.
94
BEC’S TIPS:
Muffins store in the freezer for up to 6 months.

Defrost in the fridge or on the bench overnight.
Perfect snack alone or enjoy for breakfast with

½ avocado and an egg!
You can change up the veggies if you like

too! Look at the eating guidelines table and
experiment with the veggies in there (approx. 1.5
cups chopped veggies in total)
3 WEEK BODY RESET
l a n W e e k 3
Meal P
Coffee with ½ cup unsweetened almond milk is allowed for (and included in calorie count). On
the fasting mornings, coffee with 1 tsp mct oil is allowed for (and included in calorie count)

MONDAY Fasting morning One Pan Baked Berry Breakfast Green and Lean
(Bulletproof coffee) Chicken, Broccoli Bowl Salmon Bake
and Pumpkin
TUESDAY One Minute Vanilla One Pan Baked 1 Savoury Muffin 10 Minute Red Curry
Berry Pudding Chicken, Broccoli Stir-fry
and Pumpkin
WEDNESDAY Fasting morning 10 Minute Red Berry Breakfast Lemon and Garlic
(Bulletproof coffee) Curry Stir-fry Bowl Chicken with
Creamy Broccoli
Mash and Asparagus
30 min - 12 hr
marinade
THURSDAY Pan Fried Eggs and Roast Chicken and 1 Savoury Muffin Red Curry Pork
Asparagus Avocado Salad Steaks with Fresh
Use leftover Herb Salad
chicken from
Wednesday night
FRIDAY 1 Savoury Muffin Roast Chicken and 1 cup raspberries Creamy Vegan
+ ¼ avocado Avocado Salad + 2 heaped tbsp Green Pesto Pasta
Use leftover coconut yoghurt
chicken from + 1 tbsp chia seeds
Wednesday night
SATURDAY Nutty Vanilla Keto Zucchini 1 apple Free meal
Protein Milkshake Fritters with + 1 tbsp almond
Rocket, Tomatoes butter
and Pesto
SUNDAY Keto Zucchini Free meal 1 apple Grilled Eggplant

Fritters with Rocket, + 1 tbsp almond and Lamb with
Tomatoes and butter Mint, Feta &
Pesto Spinach Salad
96
3 WEEK BODY RESET
Week 3

WEEK 3
(KCAL) (G) (G) (G) (G) (G)
MONDAY 1304 92 82 74 26 46
TUESDAY 1545 109 109 76 25 50
WEDNESDAY 1348 93 93 68 27 39
THURSDAY 1511 88 90 51 20 33
FRIDAY 1379 64 66 70 36 33
SATURDAY 943 53 55 57 22 34
SUNDAY 1055 62 64 62 18 41
FATS
PROTEIN
CARBOHYDRATE
97
3 WEEK BODY RESET
Important Notes
for Week 3

the Plan’ page

everything from Sunday of week 2, to the end
of the day on Sunday Week 3!

Shop for week 3! Make your Savoury Muffins and the One
Pan Chicken Broccoli and Pumpkin ready for dinner and your
Mon & Tues Lunches!
4. Still don’t have protein powder?

98
More info about the fasting?
portal. Click here to sign in!
Same as week 2. You may want to increase the higher intensity
exercise to 3 or even 4 times this week, but only if you enjoy it
and feel like it. If you do, be sure to add an extra 200 calorie
snack if you feel hungry.
7. As you’re nearing the end of the week

Be sure to consume the content in the portal “What to do next”.
Click here to sign in!
99
3 WEEK BODY RESET
Shopping List
Week 3
This shopping list also assumes that you're making the whole batch (not just
the serves in this plan) of the Savory Muffins and the Dairy Free Pesto. If you
are only making the required serves, you'll need to adjust the shopping list! I
suggest you make them all though, as I assume you are freezing portions for
another time or your family!
This shopping this also assumes you are shopping for week 3, from Sunday
of week 2 to Sunday of week 3.
100
AISLES FRIDGE / FREEZER VEGGIES
Rice wine vinegar 12 eggs 1 bunch mint

2 cartons almond 1 tub Greek of 1 bunch oregano
milk, unsweetened coconut yoghurt,
1 bunch dill
natural
Pine nuts (approx. 30
1 bunch coriander
g is needed) 1 small block feta
cheese 1 bunch chives
1 can light coconut
cream 1 bag frozen 1 bunch parsley
1 jar red curry paste blueberries or 1 bunch basil

raspberries (or
1 packet slendier mixed) 2 bunches asparagus
edamame bean
1 block organic firm 1 bag spinach (350 g)
fettuccini
tofu (250 g) 1 punnet alfalfa or broccoli
sprouts
DRIED HERBS & SPICES
MEATS / FISH 2 red capsicums
Dried Italian herbs
3 zucchinis
Chicken thighs,
Cinnamon
skinless (500 g) 1 bag rocket (100 g)
Salt
1 chicken breast or 1 punnet cherry tomatoes
Pepper tenderloins (450 g)
2 heads broccoli
Thyme 1 fillet salmon (skin
½ butternut pumpkin (500 g)
Oregano off) (140 g)
1 red onion
Mint Pork tenderloin or
fillet (130 g) 8 cloves garlic
Dill
Lamb tenderloin 2 bunches bok choy
Chili flakes
(150 g)
1 head iceberg lettuce (200 g)
OTHER 1 cucumber
FRUIT
Nutritional yeast 6 brussels sprouts (110 g)
flakes 3 avocados 1 bunch broccolini
Vanilla protein 3 apples Snow peas (approx. 50 g)
powder
2 lemons 1 eggplant
1 lime
Option to buy frozen: This weeks plan has been cleverly designed to offer savvy, cost
effective alternatives to combat the increased prices of vegetables in the supermarkets.
Any ingredient with a symbol has the option to use the frozen veg alternative if you like.
101
W eek 3
Recipes
3 WEEK BODY RESET
Berry Breakfast
Bowl

370kcal 26g 18g 13g 12g
INGREDIENTS METHOD
STEP 1
› ¹⁄³ cup coconut yoghurt (or ½ cup
› ½ cup berries of choice STEP 2
› 8 almonds Add all ingredients into a bowl, stir and enjoy.
› 1 scoop vanilla protein powder BEC’S TIPS:
› ½ tsp cinnamon (optional)
You can use any flavour protein powder you like.

104
3 WEEK BODY RESET
Green and Lean

Salmon Bake

498kcal 31g 34g 15g 8g
INGREDIENTS METHOD
› 1 garlic clove, crushed STEP 1
› 2 tbsp lemon juice Preheat the oven to 200 degrees Celsius.

› 1 tbsp lemon zest STEP 2
› 2 tbsp parsley Make the sauce by mixing together in a small bowl
1 tbsp olive oil (to drizzle over the garlic, parsley, lemon juice, lemon zest, olive
› vegetables) oil and salt. Set aside.
› 1 tsp olive oil (for sauce) STEP 3
› 1 spray olive oil or coconut oil Grease a large sheet pan or flat baking tray with
› ¼ tsp salt 1 teaspoon of coconut or olive oil and place the
› 1 salmon fillet (125 g) - (skin off) salmon fillet in the middle. Spread the sauce over
the salmon fillet.
› 5 brussels sprouts
› 4 spears asparagus STEP 4
¼ head broccoli Scatter the green vegetables around the salmon.
Drizzle the vegetables lightly with olive oil
feel free to use frozen veg (about 1 tablespoon) and the juice of half of the
remaining lemon. Sprinkle with a few pinches of
sea salt and pepper.
STEP 5
Place the tray in the oven for 15 minutes.
106
BEC’S TIPS:
Change salmon to white fish or chicken -

refer to protein swaps page.
Add in more green vegetables if desired.

3 WEEK BODY RESET
One Minute Vanilla

Berry Pudding

347kcal 8g 28g 12g 3g
INGREDIENTS METHOD
› 1 serve vanilla protein powder STEP 1

(approx 33 g) Place the protein powder, egg white, almond flour
› 2 heaped tbsp almond flour or or meal, stevia, baking soda and a pinch of salt
almond meal in a small bowl. Whisk together, gradually adding
› almond milk until a pancake-like batter is formed
2 tbsp almond milk, unsweetened
(not too thin and not too thick).
› 1 large egg white
› ¼ tsp baking soda STEP 2
› 1 pinch salt Place in the microwave for 1 minute or up to 90

seconds until risen and cooked through.
› 1 tsp stevia (optional)
› ½ tsp cinnamon STEP 3
› ¼ cup berries of choice Meanwhile, place ¼ of a cup of berries in a small

bowl. Then, when pudding is ready, swap and place
› 2 tbsp coconut yoghurt or 3 tbsp
the berries in the microwave instead for 30 seconds
greek yoghurt
to 1 minute until heated through.
STEP 4
Transfer the pudding onto a plate (or simply leave
in the bowl), pour over the heated berries, and top
with 2 heaped tbsp of coconut yoghurt.
108
BEC’S TIPS:
Have your choice of fresh or frozen berries.

You can use raspberries, strawberries,
blueberries or a mix of all three!
You may also substitute almond milk for

water or unsweetened coconut milk.
Women also love sometimes swapping the

vanilla protein to chocolate to make it a
chocolate pudding!
3 WEEK BODY RESET
10 Minute Red
Curry Stir-fry

456kcal 28g 32g 11g 9g
INGREDIENTS METHOD
› 240 g organic, firm tofu STEP 1
› 2 tsp coconut oil or coconut Chop the broccoli into small florets and slice tofu
oil spray into cubes about 0.5 cm thick. Also, cut the bulb off
of the bok choy so that you're left with the leaves.
› 2 garlic cloves, crushed
› 2 bunches bok choy STEP 2
› ½ small head broccoli Heat a large pan or wok over medium heat and add the
› 140 ml light coconut cream coconut oil and crushed garlic, stir for about a minute
then add the tofu and curry paste and stir every 30
› 4 tbsp red curry paste
seconds or so for about 3 minutes until fragrant.
› 1 cup coriander leaves
STEP 3
› 1 pinch chili flakes
Add in the broccoli, stir for a minute.
› 2 cup alfalfa or broccoli sprouts
› 2 tbsp coconut aminos or STEP 4
tamari (optional) Add in the coconut cream, half of the coriander and
the bok choy leaves, stir to combine. Then reduce
heat to low-medium and cover with a lid. You want
to leave the lid on for a few minutes, then check
and see if the veggies are tender enough to serve!
Continue to stir or put the lid back on (the lid just
ensures all of the liquid doesn't evaporate).
STEP 5
Serve on top of a bed of sprouts (you may want to
heat these up) or just stir them through the wok to
heat them with everything else.
110
STEP 6
Top with extra coriander leaves, a sprinkle of
chili flakes and a dash of coconut aminos for
extra flavour!
BEC’S TIPS:
Experiment and change broccoli to

cauliflower if desired, red curry paste to
green curry paste or tofu to chicken!
140 mL light coconut cream is approx.1/2

medium sized can.
3 WEEK BODY RESET
Lemon and Garlic Chicken

with Creamy Broccoli Mash
and Asparagus

400kcal 26g 30g 12g 4g
METHOD
LEMON AND GARLIC CHICKEN STEP 1

(Serves 2) Mix chicken marinade ingredients together in a large
› Chicken breasts or tenders zip-lock bag. Add chicken and massage marinade
(approx. 450 g total) into meat until evenly coated. Seal the bag and
› 1 tbsp olive oil place in a bowl in the refrigerator (the bowl protects
› 1 garlic clove, crushed against leakage); let the chicken marinate for 30
› ¼ tsp oregano
› ½ tsp thyme STEP 2
› 1 pinch salt Heat a fry pan on a medium heat. Place the chicken
› 1 pinch black pepper on the pan (make sure they are well-coated with the
marinade; the more garlic, lemon zest and herbs on
› Zest from ½ a lemon
the chicken, the better!). Cook until golden on one
side, then flip and cook until cooked through.
CREAMY BROCCOLI MASH
(Serves 1) STEP 3
› ¼ broccoli head Meanwhile, chop broccoli roughly. Steam for
› 1 tsp organic butter or olive oil approx. 3 to 4 minutes until soft with a fork. Then,
› ½ garlic clove place all broccoli mash ingredients in a food
processor and blend till smooth.
› 1 tbsp parmesan cheese
(optional)* STEP 4
› 1 tbsp almond milk Chop ends of asparagus then steam or pan fry in
› 1 pinch salt the pan the chicken was in! Assemble one serve of
chicken (half) alongside the mash and asparagus,
› season if needed and enjoy!
+ 4 spears asparagus

in this recipe to save $ 112
BEC’S TIPS:
Swap asparagus to any

other green vegetable of
choice if desired.
The mash works

extremely well with
cauliflower too!
* Try a sprinkle of
nutritional yeast flakes
or 1 tsp nut cheese in
place of parmesan if
strict dairy free.
3 WEEK BODY RESET
Pan Fried Eggs

and Asparagus

328kcal 27g 15g 4g 3g
INGREDIENTS METHOD
› 2 eggs STEP 1
› 4–5 spears asparagus Prepare asparagus by cutting off 3cm of the

› bottoms of the spears.
1 tbsp feta cheese (or nutritional
yeast flakes) STEP 2
› 1 tbsp olive oil Heat a fry pan over medium heat. Then add the
› 1 pinch salt olive oil, followed by the asparagus and salt.
› 1 pinch pepper Shake pan to coat asparagus and cook until tender
(about 4 mins).
› Chili flakes (optional)
STEP 3
Crack eggs over the asparagus and sprinkle over
the cheese. Reduce heat to low and cover with a
lid. Let cook until egg whites are firm and yolk is
done to your liking.
STEP 4
Serve with freshly cracked pepper and chili flakes!
BEC’S TIPS:
Swap asparagus to another green of choice if

desired (broccolini or spinach works well)
114
3 WEEK BODY RESET
Roast Chicken and

Avocado Salad

406kcal 28g 29g 6g 5g
INGREDIENTS METHOD
› ¾ cup roasted chicken, STEP 1

shredded Assemble all in a bowl and top with olive oil and salt
› ¼ avocado and pepper if desired. Simple.
› 2 cup lettuce (or any leafy
› greens) BEC’S TIPS:
› ½ cup cucumber
Feel free to change up the salad veggies, just
› 4 cherry tomatoes
keep them low carb.
› 1 tbsp red onion, finely sliced
1 tbsp olive oil
Also, make the olive oil into a simple
French dressing by mixing with vinegar and
IMPORTANT:
mustard, if you like!
The leftover chicken from
Wednesday nights dinner is used I love adding a few sun-dried tomatoes for
in this recipe.
extra flavour also!
If you do not have any leftover
chicken, you can either cook more
chicken or buy a roasted chicken.
116
3 WEEK BODY RESET
Red Curry Pork Steaks

with Fresh Herb Salad

440kcal 26g 33g 12g 6g
INGREDIENTS METHOD
› 1 pork tenderloin or fillet STEP 1

(approx.130 g) Combine ½ tbsp fish sauce and the red curry paste
› 1 tbsp fish sauce in a large bowl, add pork and toss well to coat.
› 1 tbsp red curry paste STEP 2
› 1 tsp coconut oil Heat the coconut oil in a frypan over medium-
› 1 tbsp olive oil high heat. Cook the pork, for 3–4 minutes each
› side. Cover to keep warm while you prepare the
½ lime, juiced
herb salad.
› ½ tsp stevia, granulated
› ½ cup coriander STEP 3
› For the herb salad, whisk together the remaining

0.5 cup mint leaves
fish sauce, oil, lime juice and stevia in a large bowl.
› ½ red capsicum, thinly sliced
Add the remaining ingredients and toss well. Serve
› 1 cup snow peas, chopped the pork with the herb salad!
› 2 cups rocket or other leafy greens
BEC’S TIPS:
Don’t like pork? Swap to any other protein

of choice using the protein conversions table.
118
3 WEEK BODY RESET
Creamy Vegan Green

Pesto Pasta

385kcal 27g 20g 7g 12g
INGREDIENTS METH O D
› 1 large avocado STEP 1

Boil water in a large pot.
› 1 handful kale or spinach
› 2 cloves garlic STEP 2
› ½ juice of lemon Heat a small pan on medium heat, then throw in the
› 1 bunch fresh basil pine nuts and toast them, stirring constantly until
lightly browned. Set aside.
› 3 tbsp pine nuts
› 2 tbsp water STEP 3
› 1 tbsp olive oil Place 2 tbsp of the toasted pine nuts (leave 1
› for garnish) along with everything else (minus the
2 large zucchinis
pasta) in a food processor and blend until smooth.
› 2 serves (100 g) Slendier edamame Taste, and then season with salt and pepper until
or black bean fettuccine
you are happy.
STEP 4
IMPORTANT: The sauce serves 3, When water is boiling, add pasta as per the
but you are enjoying 1 serve of instructions on the packet. It usually only takes 3
it for dinner, then the remainder minutes max to cook!
over the weekend with the Keto
Zucchini Fritters) STEP 5
Then, serve pasta with ¹⁄³ of the pesto! You may
The macros here are for the pasta want to return the pasta to the pot, over low heat,
with 1 serve of the pesto sauce. and stir the sauce in if you like.
STEP 6
Top with extra salt and pepper, the remaining 1 tbsp
pine nuts and a few leaves of fresh basil.
120
STEP 7
Save the remaining pesto for the Keto Zucchini
Fritters over the weekend!
BEC’S TIPS:
Sprinkle with nutritional yeast flakes and

chilli if desired for extra flavour!
Can’t find the edamame pasta? Buy a large

zucchini and spiralize it! You will want to
heat these on a pan in tsp olive oil, and stir
through the pesto until combined. Then, also
add 1 tbsp hemp seeds to serve to add extra
protein and fibre.
3 WEEK BODY RESET
Nutty Vanilla Protein

Milkshake

308kcal 17g 28g 4g 9g
INGREDIENTS METHOD
› 1 cup almond milk, unsweetened STEP 1
› 1 tbsp almond butter Add all the ingredients into a blender and blend
until smooth and creamy.
› 5 ice cubes
› 1 tsp cinnamon
BEC’S TIPS:
› 1 pinch salt
› 1 serve vanilla protein powder Swap almond butter for the same amount of
(approx 33 g)
tahini or 12 almonds if preferred.
Swap almond milk to unsweetened coconut or
macadamia milk if preferred.
122
3 WEEK BODY RESET
Keto Zucchini Fritters with

Rocket, Tomatoes and Pesto

376kcal 30g 17g 7g 3g
INGREDIENTS METHOD
(Makes 4 fritters, one serve is 2 fritters).
› 1 large zucchini (grated) STEP 1
› 38 g parmesan cheese or Grate zucchini, then squeeze out as much liquid as

nutritional yeast (optional) possible with a clean tea towel or muslin cloth.
› 1 ½ tbsp almond meal STEP 2
› 2 eggs In a large bowl, whisk eggs, then add zucchini,
› 1 dash salt parmesan or nutritional yeast, almond meal, salt and
› 1 dash black pepper pepper. Mix together well and let sit for a few minutes.
› 1 tbsp olive oil or butter STEP 3
› 1 cup rocket leaves Meanwhile, heat a large frypan over medium-high
› 4 cherry tomatoes heat with olive oil or butter.
› ½ serve creamy low carb STEP 4
avocado pesto *
When hot, scoop heaped spoonfuls of the fritter
› ½ serve coconut yoghurt mix onto the pan, pushing them gently into a
flattened, round shape. Depending on the size
of your pan, you may need to cook these in 2
batches. After 2-3 minutes gently flip the fritters
over. They should be cooked through after another
2–3 minutes, remove from the pan and enjoy.
STEP 5
Serve on a bed of rocket and cherry tomatoes
topped with a big spoonful of the leftover "Creamy
Avocado Pesto" from last night’s Creamy Low Carb
continued over page
124
Avocado Pesto Pasta (about ¼ of the mixture that's
left over from the pasta meal or 1/6th if it's a fresh
batch), 1 tbsp Greek or coconut yogurt and a squeeze
of lemon juice.
BEC’S TIPS:
Save the remaining two for tomorrow.
If you don’t have the pesto made from the night

before (that was Friday nights dinner), drizzle
with 1 tbsp olive oil or have 1/2 small avocado.
Add chopped spring onions or coriander if desired.
3 WEEK BODY RESET
Grilled Eggplant and Lamb with

Mint, Feta & Spinach Salad

478kcal 28g 40g 12g 10g
INGREDIENTS METHOD
› 2 tbsp olive oil STEP 1
› 2 tbsp red or white wine vinegar Preheat a char-grill pan or BBQ to high.
› 1 tsp fresh oregano STEP 2
› 2 tsp salt In a mug or small bowl, combine the oil, vinegar,
› ½ tsp black pepper oregano, salt and pepper. Then, brush over the
lamb and eggplant.
› 300 g lamb fillet
› 1 medium eggplant (approx. 550 g) STEP 3
sliced lengthways When BBQ or pan is hot, place the lamb and
› 2 tablespoon mint (fresh), chopped eggplant on. Cook the lamb for 6–8 minutes each
› side and the eggplant until it’s dark golden.
2 tsp dill, fresh
› 60 g feta cheese, crumbled* STEP 4
› 2 big handfuls of spinach Place the mint, dill, spinach and ½ of the feta on 2
› 2 tbsp lemon juice plates. Thickly slice the lamb and divide between
the plates with the eggplant. Top with the rest of
the feta and then drizzle the lemon juice to serve!
126
BEC’S TIPS:
Dairy free? Omit feta and add hummus

(approx. 4 tbsp) or a nut cheese (however
much is equivalent to approx 100-150
calories) on top at the end instead!
Don’t like dill? Swap to rosemary or

thyme!
Glossary
of Ingredients
A few important points about each ingredient, where to find them

and a few examples of good options to choose.
Available at major supermarkets
RED CURRY PASTE

› Compare brands and choose one with lowest amount of sugar per 100g.
› Make sure it has under 10g carbs / 100g - no more.
› Make sure it has no added msg.
› If you are very sensitive to gluten, be sure to choose a gluten free one also – check to see a
gluten free sign on the jar.
To read more about why these options are great, check out my website.
TOFU
Choose a firm, organic, plain and unflavoured tofu.
129
3 WEEK BODY RESET
MISO PASTE
ALMOND BUTTER
There are heaps of good brands out there! All you really
need to look for is one that is 100% almonds. So, the
ingredients list should only say almonds – simple! Or,
you can make your own by adding 1-2 cups of almonds,
a touch of salt, cinnamon and stevia to a food processor
and blending until it becomes smooth, pale and creamy.
ALMOND MILK
Choose an unsweetened almond milk. Be careful
though! Don’t be fooled – some say “no added cane
sugar”, but there’s still added sugar, just a different type!
ALMOND MILK CONT.

If you prefer macadamia or coconut milk – they are both fine too! Same rules applies, choose
unsweetened.
130
3 WEEK BODY RESET
MACA POWDER
Maca root has traditionally been used to enhance fertility and sex drive. It's also claimed to
improve energy and stamina. It is a nutty, malt tasting powder and is actually a powder made
from its roots – it is a cruciferous vegetable (like cauliflower, broccoli and brussel sprouts).
CHICKEN OR VEGETABLE STOCK

Ideally, it is best to make your own from
scratch or purchase pure, organic bone broth
from a health food store or local grocer. If
you want to purchase one from Coles or
Woolworths, avoid the words: Maltodextrin,
sugar, glucose and preservatives.
COCONUT YOGHURT (or Greek yoghurt)

› Look for one with less than 5 g/100 g carbs, no added sugar and a small list of ingredients.
Unflavoured is usually the best choice as flavoured ones are packed with added sugars.
LIGHT COCONUT CREAM

Available at health food shops (or some
supermarkets with great health sections like
Farmer Jacks and IGA).
131
3 WEEK BODY RESET
HEMP S EEDS
Technically a nut, hemp seeds are very nutritious. They
have a mild, nutty flavour and are often referred to as
hemp hearts. Hemp seeds are a great protein source,
as more than 25% of their total calories are from high-
quality protein.
NUTRITIONAL YEAST
Nutritional yeast is a form of deactivated yeast that has a nutty, cheese like flavour and comes
in a form of light yellow flakes. You can get it from most health food stores and it can be used
to sprinkle over meals or as a parmesan substitute.
NUT CHEESE
Look for a cheese made from nuts, ie almond or cashew cheese. Also look for a short ingredients
list, you want nuts to be the main ingredient (ie the first ingredient in the ingredients list).
Avoid heavily processed cheeses made from soy with a long list of ingredients. Nutritional
yeast is great instead of parmesan.
SLENDIER SLIM PASTA SPAGHETTI STYLE
In the health food isles of lots of major supermarkets,

including Coles, Woolworths, IGA’s and Foodworks.
You can also shop online here.
Can’t find this brand? Buy any other brand of konjac
noodles (check to see the calories are approx. 20 kcal
per serve). Or, grab an extra zucchini to make zoodles!
132
3 WEEK BODY RESET
SLENDIER EDAMAME BEAN FETTUCCINI
In the health food isles of lots of major supermarkets,

including Coles, Woolworths, IGA’s and Foodworks. Feel
free to get the black bean or soy bean flavour instead.
You can also shop online here.
Can’t find this brand? Buy any other brand of noodles
made out of 100% edamame, soy or black beans (check
to see the calories are approx. 100 calories per 100 g). Or,
grab an extra zucchini to make zoodles where this recipe
is used! You’ll see noes about it in Bec’s tips on the recipe.
GREEK YOGHURT (if you aren’t sensit ive to dairy)

If you don’t have any issues with dairy, feel free to buy this instead of coconut yoghurt.
You can have ½ cup instead of 1/3 cup coconut yoghurt as it is lower in calories, or, 3 tbsp
Greek instead of 2 tbsp coconut.
Look for one that’s plain, full fat and has no added sugar.
STEVIA AND OTHER SWEETENERS

All recipes in the 3 Week Body Reset use granulated stevia or Monk Fruit Sweetener. These can
be found at Coles, Woolworths, IGA & Farmer Jacks. You want to ensure it's the granulated
stevia and not the pure stevia drops.
133
3 WEEK BODY RESET
Available online or at health food stores
VENERDI PALEO (SUPER SEEDED) BREAD

Where to find this bread and other alternatives is in the
portal under “Pre - Work: What to source now’ Click
here to log in.
You can also make my homemade Keto Bread Loaf
instead if you like.
If you can’t find this bread, these two breads are also
really great options! You can buy them online. Keep
bread in your freezer. It isn’t all used in the plan but
you can have it there on hand for the future (and when
you repeat this plan as lots of you will!)
VANILLA PROTEIN POWDER OF CHOICE

› Be sure to check that it is:
√ Organic √ Sugar free √ Has less than 5-7 g carbs / serve
Steer clear of whey protein powder if you have bloating issues or acne. Whey protein and milk
derived ingredients can be highly inflammatory. My ultimate favourite one is the Morlife Vanilla
Fudge Plantiful Protein.
Morlife Vanilla Fudge Plantiful Protein

You can get 15% off it too by entering the code healthwithbec at checkout.
To learn more about how to choose the right protein powder and more
of my suggestions, head to this blog.
MCT OIL
In the ingredients, look for ones that contain pure C8,
C8 and C10 or C8, C10 and C12. Avoid any that say
“MCT oils from coconut oil”. These are usually very
cheap and ineffective.
Below are two of my favourite brands to look out for!
Bulletproof and Melrose.
134
It's the end!
What to do now?
Well done!! I hope you
absolutely loved this plan and
are starting to feel like a much
better version of you.
Want to keep up with this

lifestyle to continue to see
results?
It definitely doesn’t end here,
there is so much more for you
to learn and if you want to
form new, long term habits and
lifestyle changes that stick for
GOOD - you can’t do that in
only 3 weeks! Be sure to log in
to the portal where I explain
what your recommended next
steps should be!
I would also love to hear from

you on instagram! Please reach
out to me with your results and
say hi at @health_with_bec
Bec xx
PS - you can log in to the portal

at healthwithbecshop.com/login
135
Copyright © Health with Bec 2021
This eBook, both in full or in parts may not be reproduced in any form or by any electronic means. This includes
information storage and retrieval systems, unless written permission by Bec Miller has been obtained.
This eBook also contains the personal opinions of Bec. Even though extensive research and client experience
has gone in to the making of this eBook, it is not designed to cure or treat all health conditions. Please consult
your health care practitioner if you are unsure.
Bec Miller disclaims any liability or responsibility for any loss or damage incurred directly or indirectly as a result
of the information contained in this eBook.

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H E A LT H W I T H B E C

3 Week Body Reset

03 Welcome to your plan

04 The benefits of this plan

05 The detoxifying benefits of this plan

06 How to optimise your liver function

07 Gut health, food sensitivities and

10 Important notes about this plan

11 Your freedom meals

12 Coffee allowance and suggestion

13 How to make a bulletproof coffee

16 Week 1 meal plan, macros, notes,

58 Week 2 meal plan, macros, notes,

96 Week 3 meal plan, macros, notes,

120 Glossary of ingredients

127 It's the end!

SO, ARE YOU THINKING, WHY IS THIS PLAN LOW CARB?

› Lose fat whilst preserving muscle metablising carbohydrates as insulin

YOUR LIVER ALSO

Converts inactive thyroid hormone (T4) Prevents shortages of the nutrients by

Removes potentially toxic substances we

Creates ketone bodies for cellular

Produces most of the substances

HOW TO OPTIMISE YOUR LIVER FUNC TION

Foods to avoid Foods to opt for

x Refined sugars √ Cruciferous vegetables (broccoli,

DO YOU DEFINITELY KNOW THAT FODMAPS

Onion Cruciferous Vegetables*

Green Tops of Spring Onions Green Beans, Capsicum, Celery,

are very high in fructans.

› Chives are best added to foods that Asparagus

Garlic Infused Olive Oil Mushrooms

› When you see a recipe that calls Eggplant

› An apple appears only once on

Use protein conversion page to Kombucha is great to drink if you

Have you tried Before You Speak Coffee?

Why not give it a try?

Click here to shop (I usually get the OG!)

PS - Of course you can enjoy your favourite

Here, I added a little splash of almond milk

Don’t drink coffee but still want to reap the

For MCT oil suggestions, please see the

24 One Minute Keto Mug Bread with

26 Healthy Caesar Salad

30 Teriyaki Salmon with Asian Greens

32 Raspberry and Coconut Chia Pudding

34 Lemon and Garlic Chicken with

36 Keto Pad Thai

38 Berry Breakfast Bowl

40 Soy and Ginger Pork Chops with

42 Berry Protein Smoothie

44 Avocado and Tofu Smash

46 Zucchini Noodles with Portobello

50 Low Carb BLT

52 Pan Fried Garlic and Thyme Mushrooms

54 Health with Bec Balls Vanilla and Tahini

56 Mexican Chicken Salad Bowl

66 One Minute Keto Mug Bread with Avocado

68 Almond and Parmesan Baked Fish with

70 Nutty Vanilla Protein Milkshake