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RRA | This is Biohacking

Your 3-Day Detox Meal Plan

August 06, 2017

When you’re reading this you might have downloaded our free Detox & Reset Guide. If not, feel free to download it now.

Here’s your list of recipes for 3 days:




Black Beans and Rice

Black beans and rice

Here’s how to make it in 6 simple steps:

  1. In a medium saucepan, combine 4 cups of water with 1 teaspoon salt and 1½ teaspoons of the oil. Bring to a boil.
  2. Stir in the rice, cover, and reduce heat to low. Cook for 20 minutes or until the rice is tender.
  3. Meanwhile, in a saucepan, heat the remaining 2 tablespoons oil over medium heat. Sauté the onion, green pepper, and garlic until softened, about 5 minutes.
  4. Add the beans, broth, vinegar, bay leaves, black pepper, cumin, and 1 teaspoon salt. Cover and bring to a boil.
  5. Reduce heat to low and let simmer for 10 minutes. Remove the bay leaves.
  6. Spoon the beans over the rice and sprinkle with the scallions (if desired). Serve warm.

List of Ingredients:

  • kosher salt
  • 2 1/2 tablespoons olive oil
  • 2 cups long-grain rice
  • 1 medium onion, chopped (1 cup)
  • 1 large green or red pepper, chopped (1 1/2 cups)
  • 2 medium cloves garlic, finely chopped (1 tablespoon)
  • 2 15-ounce cans black beans, undrained
  • 1 cup vegetable or chicken broth
  • 2 tablespoons red wine vinegar
  • 2 bay leaves
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon ground cumin
  • 1/2 cup sliced scallions (optional)

Afternoon Snack

Lemon Salt Cocktail Truebiohack

  • Apples with a teaspoon of almond butter
  • No tea or coffee the first day, instead have a lemon salt cocktail: ½ fresh-squeezed Lemon • 1oz Apple Cider Vinegar • 12oz Mineral Water • 2 Gram Himalayan Salt

Dinner (before 7pm)

Smashed White Bean and Avocado Club 

Smashed vegan avocado club

How to make it in 4 simple steps:

  1. In a medium bowl, combine the beans, oil, salt, and pepper. Roughly mash the mixture with the back of a fork.
  2. Place 8 of the bread slices on a work surface. Divide the mashed beans among them. Top with the onion, cucumber, sprouts, and avocado.
  3. Stack the open-faced sandwiches on top of one another, avocado-side up, to make 4 double-decker sandwiches. Top with the remaining 4 slices of bread.
  4. Slice each sandwich in half, if desired, and serve. 

List of Ingredients:

  • 2 15-ounce cans white beans, rinsed and drained
  • 2 tablespoons extra-virgin olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 12 slices multigrain bread
  • 1 small red onion, thinly sliced
  • 1 cucumber, preferably hothouse (seedless), thinly sliced (peeled, if desired)
  • 1 4- to 5-ounce container sprouts (such as alfalfa, radish, broccoli, or a combination)
  • 2 avocados, pitted and thinly sliced




Organic whole grain cereal with Almond Milk. Add peaches, strawberries, blueberries.

Breakfast Drink: Detox Tea (order a free 3 day trial of Truebiohack’s Detox Tea here


Cauliflower and Chickpea Stew with Couscous

Cauliflower Chickpea Truebiohack

 Here's how to make it in 6 simple steps:

  1. Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until it starts to soften, 4 to 5 minutes.
  2. Add the cumin, ginger, ½ teaspoon salt, and ¼ teaspoon pepper and cook, stirring, until fragrant, 1 minute.
  3. Add the tomatoes (crushing with your hands as you add them) and their liquid, chickpeas, cauliflower, raisins, and ½ cup water and bring to a boil.
  4. Reduce heat and simmer until the vegetables are tender and the liquid has slightly thickened, 15 to 20 minutes.
  5. Fold in the spinach and cook until just wilted, 1 to 2 minutes.
  6. Meanwhile, place the couscous in a large bowl. Add 1 cup of hot tap water, cover, and let sit for 5 minutes. Fluff with a fork. Serve with the stew

List of Ingredients:

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 1/2 teaspoons ground cumin
  • 1/2 teaspoon ground ginger
  • kosher salt and black pepper
  • 1 28-ounce can whole tomatoes
  • 1 15-ounce can chickpeas, rinsed
  • 1 head cauliflower, cored and cut into small florets
  • 1/2 cup raisins
  • 1 5-ounce package baby spinach, chopped
  • 1 cup couscous

Afternoon Snack

Handful of almonds and pear or nut-bar

Matcha Green Tea (optional: Truebiohack’s organic ceremonial grade Matcha


Pasta with roasted red peppers and almonds 

Pasta with roasted red peppers vegan

4 Steps to prepare this meal:

  1. Cook the pasta according to the package directions. Reserve ¼ cup of the cooking water; drain the pasta and return it to the pot.
  2. Meanwhile, heat broiler. Place the peppers on a baking sheet skin-side up and broil until blackened, 8 to 10 minutes.
  3. Scrape the charred skin from the peppers with a paring knife and wipe clean with paper towels. Cut the flesh into 1-inch pieces.
  4. Add the peppers, olives, almonds, oil, thyme, 2 tablespoons of the reserved cooking water, ½ teaspoon salt, and ¼ teaspoon black pepper to the pasta and toss to combine (add more cooking water as needed to loosen the sauce).

List of Ingredients:

  • 3/4 pound campanelle or penne
  • 4 red or orange bell peppers, seeded and cut into quarters
  • 3/4 cup pitted kalamata olives
  • 1/2 cup coarsely chopped roasted almonds
  • 1/4 cup olive oil
  • 1 tablespoon fresh thyme leaves
  • kosher salt and black pepper



Organic whole grain cereal with Almond Milk. Add raisins, walnuts and apples.

Breakfast Drink: Detox Tea (order a free 3 day trial of Truebiohack’s Detox Tea here)


Leftover of Pasta with roasted red peppers and almonds (recipe see Day 2)

Afternoon Snack


Chickpeas with chard and pan-roasted tomatoes

Chickpeas Day 3 Detox Truebiohack

How to prepare it in 4 simple steps:

  1. Cook the rice according to the package directions.
  2. Twenty minutes before the rice is done, heat the oil in a large skillet over medium-high heat. Add the tomatoes, cut-side down, and cook, shaking the pan occasionally, until browned and starting to soften, 3 to 5 minutes; turn and cook for 1 minute more. Transfer to a plate.
  3. Reduce heat to medium and add the chard, raisins, garlic, 2 tablespoons water, ½ teaspoon salt, and ¼ teaspoon pepper to the skillet. Cook, tossing, until the chard wilts, 2 to 3 minutes.
  4. Return the tomatoes to the skillet, add the chickpeas and lemon juice, and toss until heated through, 1 to 2 minutes. Serve over the rice.

List of Ingredients:

  • 1 cup brown rice
  • 2 tablespoons olive oil
  • 4 small plum tomatoes, halved lengthwise
  • 1 small bunch Swiss chard, thick stems and ribs removed and leaves torn (about 8 cups)
  • 1/3 cup golden raisins
  • 2 cloves garlic, thinly sliced
  • kosher salt and black pepper
  • 1 15-ounce can chickpeas, rinsed
  • 2 tablespoons fresh lemon juice

2 Responses


November 25, 2017

Hey Ali, they are for 1-2 servings each. I personally am adding a bit more of rice for the chickpeas when cooking for 2 than listed here, but other than that you should be fine. If you have any more questions you can always contact me personally at [email protected] I’ve been through the entire RRA program myself.
All the best!


November 21, 2017

How many servings does each recipe yield? I’d like to put my husband on this plan with me, but need to know recipe yields….

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