Real Food Jumpstart Nutrition Guide

5-Day Jumpstart Guide

Look and feel your best with our targeted 5-day jumpstart, featuring science-backed nutrition to make a lasting impact. Created by our in-house registered dietitian, this reset includes nutrient-rich meals to help feel nourished and energized.

• Calories: ~1,070-1,240 calories per day
• Dietary fiber: ~25-30 grams per day
• Water for hydration and staying cool
• Vitamin C for skin support and antioxidants to protect against UV damage
• Electrolytes for potassium
• Magnesium for fluid balance and hydration
  

Tips from our Registered Dietitian

• Start on a Monday,  and follow the Jumpstart Monday through Friday.
• Avoid going more than 5 hours between meals to avoid hunger.
• Use the Daily log to track your eating, assess how you’re feeling, and stay accountable.
• Stick to the plan as best as you can, consume breakfast, lunch, and dinner.
• If you need to make modifications to the plan, follow the guidelines below: 
  • If you need to modify the plan, try to stick to whole food, plant-forward ingredients and avoid gluten and dairy during the Reset period. 
  • Snacks: If you start feeling hungry between lunch and dinner, we have snack suggestions to  keep you on track. Refer to the list of reset-approved snacks that'll keep you satisfied and energized. 
  • Protein: If you’re physically active or have higher protein needs, add a protein pairing to your meals:
    • Scoop of unsweetened protein powder to your morning smoothies 
    • Add a lean protein source to your meal: Think tofu, tempeh, edamame, or even some lean meats such as chicken breast, fish and seafood. 
    • When cooking your protein, opt for methods like steaming, baking, grilling, or sautéing with a touch of oil.
• Beverages
  • Water: It's essential to hydrate, especially since you're increasing your fiber intake with this plan. Aim for at least 8 cups of water per day. 
  • Coffee: We recommend trying going caffeine-free. If that’s out of the question, no worries! Consider sipping on black coffee with a hint of unsweetened plant-based milk, green or black tea, matcha, or chai. Remember, no added sugars!

If you need an additional snack during the reset, the following are options recommended to you by our registered dietitian.

• 1 medium fresh fruit (e.g., apple, banana) or 1 cup berries (blueberries, raspberries, blackberries, strawberries) + 1 tbsp natural nut butter (no added sugars or oils) 
• ⅔ cup greek yogurt (plain, non-fat) + ½ cup berries (blueberries, raspberries, blackberries, strawberries) 
• 1 cup raw vegetables + 2 tbsp hummus or guacamole (e.g., carrot sticks, cucumber slices, baby bell peppers, celery sticks)
• 1-2 rice cakes (lightly salted) + 1/4 avocado or 1 tbsp natural nut butter
• ½ cup fat-free cottage cheese + 1 cup fresh fruit (e.g., pineapple chunks, berries)
• ½ cup fat-free cottage cheese + 1 cup raw vegetables (e.g., celery sticks, cucumber slices, bell peppers)
• ¼ cup mixed nuts (e.g., almonds, cashews, walnuts, pistachios) preferably dry-roasted and lightly salted 
• ⅓ cup canned tuna (in water) + 1 cup raw vegetables (e.g., sliced bell peppers, celery sticks)
• ½ cup edamame
• 3 cups air-popped popcorn (lightly salted)
• 1 cup frozen grapes
• 1 hard boiled egg

Embarking on a nutritious diet plan can be both straightforward and enjoyable with the right resources. Daily Harvest's 5-Day Jumpstart offers a curated selection of 14 plant-based, gluten-free, and dairy-free items designed to simplify healthy eating and help you establish lasting habits.

This bundle includes a variety of meals such as Harvest Bowls, Bites, Smoothies, and Breakfast Bowls, providing balanced nutrition throughout the day.

Incorporating such ready-to-enjoy options aligns with recommendations from health authorities like the NHS, which emphasize the importance of consuming a variety of fruits, vegetables, whole grains, and lean proteins. By integrating these nutrient-dense meals into your routine, you can effectively support your wellness goals and make healthy eating both convenient and delicious.