Easy & Healthy Make-Ahead Meals (A 5-Day Reset!)

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If you ask me, one of the hardest parts about sticking to a healthy diet is all of the planning and preparation it can take. It can be overwhelming at times!

In fact, it may surprise you to hear this, but we don’t always eat perfectly in my home. After a busy work day or an evening that we spend taking our kids to the pool, it can be tempting to choose fast convenience foods, whether that means dining out or reaching for a packaged snack.

If you reach for convenience foods often enough, it can start to become a habit. That’s when I think a little whole foods “reset” can come in handy. It can be a great way to acclimate your taste buds and get your healthy eating momentum going again.

That’s why I created this 5-Day Make-Ahead Weekday Reset program. It’s my new go-to solution when I want to enjoy healthy meals on auto-pilot.

Half the battle when it comes to eating well is simply planning out your meals and preparing a few items ahead of time, so that healthy eating becomes the easiest option available to you. It would seem silly to dine out when a perfectly delicious meal is waiting for you in your fridge, right?

Easy Make-Ahead Meals

For the past several months, I’ve been developing a stash of make-ahead meals that I could prep on Sunday, and then enjoy all week long. For me, the meals I eat during the weekday have to be fast and delicious, because when I’m hungry, I’ll reach for the first thing I see in the fridge. When your fridge is already stocked with healthy meals and snacks, healthy eating is a no-brainer.

After testing dozens of recipes, I narrowed down the ones I wanted to eat over and over again, and compiled them into a 5-day meal plan that I could easily follow during the weekday to keep up my healthy eating momentum.

Flexibility is Important!

I don’t know about you, but I find it easier to make healthy choices during the week when I have a set work/school schedule, and then I like to have a little more flexibility over the weekend, so I can socialize and dine out with friends– without feeling like I’m “slipping up” on some diet plan.

The first week I followed this meal plan, I lost 4 pounds in just 5 days.

(Which I find shocking, considering how much food I was eating.)

Even after going to several parties over the weekend, where I wound up eating pizza and birthday cake, I still managed to maintain that weight loss, too. In my experience, when you keep yourself consistently nourished, your weight and your mood are less likely to fluctuate up and down, even with some indulgences. 

Repeat the Program to Create a Routine

What I also love about this 5-day program is that you can repeat it weekly. It gives you flexibility on the weekend and fresh motivation each Monday morning, to help you create healthy habits that last.

Really, this is how I aim to eat on a regular basis, but somehow putting the intention out there and having an easy-to-follow plan makes it a little more doable. 

Here’s what is included in this digital PDF:

  • 16 exclusive make-ahead recipes (way more than you probably need for 5 days!)
  • Daily tips to help support detoxification and weight loss
  • A 5-Day Sample Meal Plan for One Person
  • A 5-Day Sample Meal Plan for Two or More People
  • Shopping lists for both meal plans
  • A Sample Daily Schedule
  • Weekend Meal Prep Guide (with a list of exactly what to chop and prepare)
  • Make-Ahead Tips for Each Recipe (so you can customize the plan)
  • Printable Food Journal

What started as a side-project quickly turned into a nearly 60-page digital e-book. There’s a photo for every recipe included, along with make-ahead and storage tips, substitution notes, and food combining tips.

A few of my favorite recipes in this e-book include the Chocolate Zucchini Shake, Southwestern Salad (a knock-off of the Trader Joe’s salad that I’m obsessed with!), Chocolate Almond Butter Truffles, Cauliflower Detox Tacos, and Make-Ahead Muesli, which I’m currently eating every single day.

The recipes in this e-book are all plant-based and vegan, however I’ve also included tips throughout the book if you’d prefer to include meat or take a paleo approach. (This is helpful if you have some family members who are vegetarian and others who eat meat.)

Here’s a quick video showing you 3 of the make-ahead meals included:

Other than physically coming to your house and cooking for you (wish I could!), I think I’ve done just about everything in my power to make this meal plan as easy as possible for you.

  • Your shopping list is done.
  • You’ll know exactly what you need to chop to assemble the recipes in your meal plan.
  • You’ll know exactly what you’re eating each day.
  • And then you get to eat whatever you want on the weekend– which may very well be more of the recipes in this guide. The choice is yours!

You can instantly download a copy of this Make-Ahead Reset program by clicking on the button below.

If the button doesn’t appear for you, click here to purchase the e-book for $14.99.
*Please note, this is a digital e-book that you can download to your computer. This is not a printed book, so nothing will be physically mailed to you. By purchasing this program, you are agreeing to my terms of service.

If you enjoy group support, be sure to join our free Facebook Support Community, where we can all follow along with this guide together. My hope is that, as a community, we can all keep each other feeling motivated and accountable, to feel great heading into Fall!

Reader Feedback: Do you meal prep every week? Any favorite recipes that you like to prepare ahead of time?


Get more recipes + meal plans in my books:

detox book and meal plan

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I have purchased both of your books, plus another that you suggested from a friend of yours. Are all of the recipes in the 5 day reset in your books. I would love to purchase this 5 day reset, but on a teacher salary my income is limited. i have had success with your detox meals, but over the summer i have eaten horribly and have struggled getting back in the habit of eating healthy. i was excited about this 5 day reset, but not really wanting to purchase recipes that i may already have in your cookbooks.

    Megan Gilmore

    Hi Crystal! I can totally relate with the summer struggle, which is why I decided to create this 5-day reset in the first place.

    I always try to make sure my recipes aren’t exact repeats from my cookbooks, so there are definitely different recipes in this reset. Because this program focuses on fast & easy make-ahead meals, there are some simpler ones that you don’t necessarily need a recipe for, like chia pudding, muesli, and my go-to weeknight stir fry, but the standout recipes to me in this particular guide are the Southwestern Salad, Asian Quinoa Salad, Chocolate Almond Butter Truffles, the Creamy Dill Dip, and the make-ahead smoothies, which were harder to make “taste good” than I expected. (Frozen ingredients are super-muted in flavor.) So, you won’t find those on my website or in the other cookbooks.

    That being said, I think you could totally make your own 5-day meal plan using the cookbooks of mine that you already own– there are plenty of meal plans and shopping lists in those already! So, the choice is totally up to you. 🙂

    Michelle k

    Hi Crystal, I have no idea how old this comment is, but am looking to stock up on healthy recipes. I am definitely going to get this 5 day mealplan, and probably Meghan’s instantpot cookbook, but am curious what ither book she recommended (the book you bought from her friend)?
    Thanks in advance!

      Michelle K

      Oops, sorry for misspelling your name Megan!


Hi Megan,

Is paypal the only option for payment?

    Megan Gilmore

    Yes, I’m afraid I’m not tech-savvy enough to offer another option right now!



    Megan Gilmore

    I recommend that you have a blender and a food processor. (Only one recipe calls for a food processor, but it can also come in handy for shredding vegetables for salads!) You may also want to have a spiralizer to make veggie “noodles” but you can make noodles using just a regular vegetable peeler, if you prefer, or you can skip the noodle shape and just chop or shred them for an alternative.


I’m gluten free. Are most of the recipes GF?

Mother henn

This is so true of real life these days! I love the idea of starting this as my kids go back to school….seems like the perfect time to get back in a good routine. I appreciate your work to bring us these programs….it truly helps.

    Megan Gilmore

    Yes, I feel the same way as we get into our school routine here! I hope you enjoy it. 🙂


What should we be eating after the 5-day reset? thank you.

    Megan Gilmore

    In the program I discuss how you can incorporate more of the foods you eliminated after the reset is over (if you want to) or how you can repeat the program every week. Personally, I’m trying to use this 5-day program as a guideline for my weekdays, and then I eat whatever I want to on the weekends. My son has LOTS of birthday parties to go to, so it’s nice to keep my options open.


I have a nut allergy. Will the receipes work for me?

    Megan Gilmore

    There are 2 recipes in this book that call for almond butter, but I think you could easily swap that for sunflower seed butter or tahini as a nut free option. There’s one more that calls for sliced almonds, but you could swap that for sunflower seeds, coconut, or any other nut-free option that you like. (Even rolled oats would work, I think.)


      Thanks so much. Looking fotward to it.


What an amazing Ebook! STARTING on Monday. Really looking forward to trying all the recipes! Thank you – it’s amazing that you are able to put this together having two young children – truly inspiring!


Purchased! I’m reading through this now and it’s so great! Amazing Job Megan!!

Penny oleary

Thanks for the e-book Megan! I’m happy to support you and your endeavors…you give so much energy & excellent eating options.


Are some Of these recipes packaBle for lunches? Or stuff for quick prep at home? Thanks!

    Megan Gilmore

    Yes, I intended many of these recipes to be packed for lunch! (Assuming you can use an insulated lunch box or have a fridge at work or school– many of them are chilled make-ahead salads that you can pack.)

Katie Ray

Did your husband join you on 5 day reset? Wondering if it’s something we could do Together…

    Megan Gilmore

    Yes, he did, but he did have some modifications– I added chicken to many of his salads, and he wanted his cauliflower taco filling in a “real” taco shell. His favorites were the Asian Quinoa Salad and Maple-Ginger Stir Fry, so I’d let him have those as leftovers the next day, while I’d eat one of the other salads.


this looks great, think I’m going to get it. I’d love to know, where did you get the glass containers pictured holding the chopped lettuce and spiralized veg? i love them.


Other than your freezer waffles… i make “monster muffins” a lot. My son is obsessed with them. Theyre green because of the Spinach. I use whole grain flour, but one could use practically any muffin recipe and turn them into “monster muffins”


Exciited about ur ebook!


Hi Megan! I just purchased your 5 day reset and I’m super excited to start. I have a question. Will it mess up the plan if I have 1 cup of coffee with a splash of Almond milk in the morning?I know you said no caffeine, but Ilove that one cup in the morning!

    Megan Gilmore

    I think enjoying 1 cup of coffee is still fine, especially during your first week of doing the reset. You might want to try challenging yourself to give it up in the future (maybe in your second or third round?), but if it makes you happy, I think this reset will still be effective with a small amount of caffeine.


This looks great! Do the recipes contain gluten? I need to eat gluten-free, but I am very interested in purchasing this e-book!



Interested in ordering, but wondering if it will fit in my curren Dr. Ordered dietary restrictions. Vegan, but no nuts,seeds,beans or soy. Please advise.

    Megan Gilmore

    Looking at the recipes, it looks like 9 of them would work for you, but the other ones would have to be modified. (Maybe replacing oats or quinoa for some of the seed-based porridges?) If you want to join in, we can always offer suggestions in the support community on Facebook.


Hello. Interested in this book but just wanted to finding out if the recipes are gluten free? So difficult to find good vegan gluten free recipes. Thanks so much!

    Megan Gilmore

    Yes, my recipes are always gluten-free, both on my website and in all of my cookbooks. Hope you’ll enjoy them!


Hello Megan,

when you say ‘exclusive’ recipes you mean they don’t appear in either of your recipe books? (I purchased both). Thanks!

    Megan Gilmore

    Yes, exactly. They’re not in my other cookbooks or on the website.

Asa Forstorp

I live in Czech Republic and I can’t check out and pay because the payment site doesn’t accept my mobile number? Any ideas how I can solve this?

Best regards Åsa Forstorp


Do you have a y other method of payment as I do not use PayPal?!


I’m a few days in and the recipes are great. I’m modifying to add more protein because it seems that, as written, most of these recipes would be really low protein. The first day I was super hungry by mid morning!! Would you be getting enough dietary protein if the recipes were followed as written?

    Megan Gilmore

    It depends on what you mean by getting enough protein, because everyone has different theories on that. I’ve read that when you eat less animal protein your body needs LESS protein in general, and some diets aim that you eat no more than 10% of your daily calories from protein, which you would easily get by only eating fruit and vegetables. So, yes, I think you can get sufficient protein from the meal plan as written, but if YOU feel better eating more protein, that is also totally fine! It’s impossible to write a meal plan that will work for every single person, so that’s why I offer the topping options so that people can customize it. (Oh, and if you don’t use the toppings I’d suggest you eat more than the servings listed– when I don’t add toppings to one of the salads or main entrees in the e-book, I usually end up eating half of the recipe on my own.)


      Got it. Thanks so much!

Pat Lawler

I believe in just about everything I have read here.


Before I order any of your books…did you fix the load button?? And are the recipes Gluten Free? I am interested in the 5 day meal plan PDF book to start.

    Megan Gilmore

    Hi Anne! The download should work perfectly for you and ALL of my recipes are gluten-free, in all of my books and here on the blog. Hope you enjoy the 5-day meal plan!


      Thank you so much Megan. I am assuming they are Vegan only as well. 🙂

        Megan Gilmore

        Hi Anne! The recipes in the 5-Day Detox PDF are all vegan, but my cookbooks are not 100% vegan. The first one includes 3 fish recipes and some goat’s milk dairy, and the second book is 100% vegetarian with some lacto-ovo options included. Many of them include notes on how to make them vegan, however.


          Thank you for your prompt reply. It is the 5 day meal plan that I am going to do once I am finished the 3 day detox.


Hi Megan. I’ve purchased your “Make-ahead weekday reset’ Vol1. And OH MY GOSH! It’s so yummy and healthy. It’s taken all the ‘think work’ around meals out of the equation which is what I needed as I am fighting a chest infection. I was going to do this on my own, but the entire family (hubby, two teen, and my mum) are all on board with this menu! Here is to great eating!

Lorraine Murphy

Hi Megan where did you get and what size are the mason jarsyou use.

I have both your cookbooks, but as the only vegetarian in my house and I living in the uk. I can’t always readily get all the ingredients for the recipes or it can be quite costly. The 5-day reset appeals to me as it’s for 1 or 2 people and I seriously need to lose some weight. Generally a healthy eater but no matter what I seem to be putting on weight at the moment. Possibly an age thing! Does the reset have warm recipes included as it’s very cold in Scotland just now! Thanks


I have not found the creamy Alfredo on Instagram.


Your download link is not working! Please fix it 🙁 This sounds great!



Would the recipes work for the AIP protocol.

No nightshades, grains, dairy, fruit.

Lydia Baillergeau

What’s the serving size for the creamy herb dip? I made it and want to use it on my lunch salad tomorrow. Really looking to drop 5lb so I don’t wanna overdue it!


    Megan Gilmore

    I would personally eat about 1/4 cup of the dip with raw veggies or over a salad as a serving.


Megan, I have both of your cookbooks (love them!!) and bought this plan a while ago but am now only planning to start using it. I have a question regarding the Chocolate zucchini Smoothie that calls for hemp hearts. I live overseas and hemp hearts are not available. What can I substitute instead? Thank you again for your great recipes and for all that you do.

    Megan Gilmore

    The hemp hearts are a mild flavored protein source. You could use a different seed or a spoonful of nut butter, if you like, or just use extra chia seeds.



I purchased the e-book and everything looks great. I’m a little confused though because on page 11 you have the chop and prep instructions, but it only makes the Asian Quinoa Salad, Southwestern Salad, Zucchini Noodle Stir-Fry, and Sweet Potato Stir Fry. The next section has make ahead by recipe, then the make ahead salad bar (not included in the first chop section?)and then separate shopping lists for one or two people. If I want to start out with the one person plan, should I buy all of the ingredients in that list and then go back to page 11 and start with chopping for those meals followed by the salad bar? Or are the salad bar ingredients another list? Thank you for putting this together! I want to make sure I order enough to make them all, but not more than I need.


Hi Megan, if I pre-ordered your instant pot cookbook did I read correctly that there is a bonus of the vegan recipes with the pre-order and if so how do I access? Thanks!

    Megan Gilmore

    Hi Jen! There is a preorder bonus coming for the Instant Pot book, but it’s not finished yet! Should be done by this weekend, and then my publisher has to set up the page to let everyone verify their purchase and download it. Hopefully it will be available in the next week or so, and then I’ll make a big announcement to let everyone know!

Janet Johnson

I am enjoying the make-ahead meals. Is there a Volume 2?

Mandy O

Hi Megan!
I bought your fist book and now just purchased your second book! I am really wxciyto use it and get myself back on track! I also just printed out your meal plans and will be using that as a guide as well! Thank you so much for continuing to help people like me!

    Megan Gilmore

    Aw, thanks! I hope you’ll enjoy the books and meal plans! Let me know how it goes!!


I am interested in the make ahead reset book but I am not a fan of e-books. Will this also be offered as a paperback at some point? Thanks.

    Megan Gilmore

    Sorry, there aren’t any plans to make this a paperback in the near future!

TRlica kennedy

Hi. Enjoying the meals! For the cauliflower tacos is there a substitution to make them nut free? I have a family member with a nut allergy.

Wanda G Harper

why does your DETOXinista heading appear on everything I print. It is very annoying.,

    Megan Gilmore

    I would recommend using the printable recipe cards that I provide in every recipe post– they give you a printer-friendly format for free, without any heading.

Deana Couture

Way too many ads!


Dear Megan
I live in the UK. How can I buy your e book? (Make Ahead Weekday Reset)
Let me know 🙂

    Megan Gilmore

    Is PayPal available in the UK? Since it’s a digital book, you can download it anywhere!

Victoria Hunt

Just curious as I never seem to have big enough containers for these types of make ahead salads etc. what size jars are you using? I have 3 of your cookbooks, I find your recipes to be quick and easy to prepare and delicious! I’ve enjoyed everything I have tried so far. I even got my husband to eat eggplant and he liked it!


My high school senior and I did this last week as we felt we’d been in a quarantine food slump. We are both vegan and had fun making the recipes. We loved all of them–the cauliflower tacos were our fave. The chocolate balls were a lifesaver. We are going to do it again this week but add in some tofu/tempeh and seitan and sub a few nights with healthy takeout to support our local restaurants. The grocery list was SO helpful–especially as I am trying to get in and out of the store as quick as possible right now. Highly recommend this meal plan!

    Megan Gilmore

    I’m so glad to hear you’re both enjoying the recipes, Anna. Especially in this current climate! I really appreciate the feedback.


Hi Megan,

Just wanted to know if you’d recommend this plan for adolescents/teenagers. Thanks!


Hi Megan,
This is definitely my favourite reset plan! As it says ‘volume 1 salads and skillets’ I was wondering if you’re planning on putting a volume 2 together soon..
Thanks for this and the whole website – a life saver!

Alice Davis-Winkel

I just want to say thank you to Megan for creating this site! Starting this detox 10 weeks ago literally changed my life. I have generally been a healthy mostly vegetarian eater, but when I got pregnant at 40 I became a human trash compactor. I was so tired all I wanted was sweets, fast food, & caffeine. I tried to eat healthier when my daughter was born, but had NO energy. I ended up 12 pounds over my pre-baby weight (which was 10% of my body weight) and super fatigued, even 2+years later. I made my doctor check my thyroid levels twice and was starting to get concerned about serious vitamin deficiencies.

This detox changed that. When I have a smoothie or overnight oats with bananas in the a.m. I don’t *need* a coffee laced with 1/4 of Silk almond creamer to get through the morning like I used to. I was worried I would be hungry after just a smoothie or salad, but I’m not, especially if I add suggested toppings. I only even eat one snack between meals a day.

I will say the amount of food you make in the detox is enough for 4 adults, I had to omit recipes from the weekly plan since we usually had leftovers. Now I make 90+% of my meals from detoxinista, and end up making 3 or so dinners, and 2-3 salads a week for lunch.

I have lost 8+lbs after 10 weeks without limiting my calories or “sweets” (I mostly just enjoy desserts from this site) or working out, and I don’t personally focus on food combining. I am only a couple of pounds from my goal weight with no other changes in my lifestyle, and I actually have the energy to play with my kids now.

We are also saving at least $20 a week on our grocery bill eating so many veggies.

Thank you so much, Megan! Please keep doing what you are doing. It is a life saver.

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