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Nutrition Reset Guide

Meal Structure

Food Choices

Meal Ideas

Breakfast Options

Cinnamon Oatmeal

  • ½ cup oatmeal
  • 1 cup water or almond milk
  • 2 tbsp slivered almonds
  • ⅛ tsp cinnamon
  • Stevia to taste

Egg Scramble

  • 2 eggs
  • ½ cup chopped pepper, mushroom, and onion
  • ¼ avocado
  • Sea salt and pepper to taste

Chia Seed Pudding

  • 1 cup coconut milk
  • ¼ cup chia seeds
  • ¼ tsp vanilla extract
  • ⅛ tsp cinnamon
  • Stevia to taste

Yogurt & Berries

  • 6 oz Greek yogurt
  • ½ cup sliced berries

Lunch & Dinner Options

Moroccan Quinoa Bowls

  • ½ cup quinoa
  • 4 oz chicken breast with olive oil and a moroccan spice blend
  • 1 cup of grilled cauliflower with moroccan spice blend
  • ¼ cup chopped red onion
  • 3 oz green beans

Honey Sriracha Glazed Meatballs

  • 3 meatballs (ground bison, whole wheat panko breadcrumbs, egg, green onions, garlic powder, salt, pepper)
  • Honey sriracha sauce (sriracha, reduced-sodium soy sauce, rice vinegar, honey, ginger, garlic, sesame oil).
  • ½ cup brown rice
  • 2 cups of shredded carrots, chopped swiss chard, shredded purple cabbage, slivered almonds with apple cider vinegar and olive oil

Chicken Burrito Bowl

  • 4 oz grilled chicken
  • ¼ cup corn salad (corn, cilantro, and lime)
  • ¼ cup cilantro lime brown rice
  • 2 cups of shredded romaine lettuce (can be made into burrito wraps using large romaine lettuce leaves to hold the chicken, corn salad and rice

Caribbean Jerk Shrimp with Cauliflower Rice

  • 3-4 oz large shrimp (marinated in olive oil, red wine vinegar, orange juice, brown sugar, soy sauce, green onions, jalapeno and jerk seasoning [garlic powder, onion powder, dried thyme, paprika, allspice, nutmeg, cayenne pepper, sea salt]
  • Serve with 2 cups cauliflower rice (green bell pepper, jalapeno, pineapple, cauliflower rice, red kidney beans, garlic powder, cinnamon, cilantro)

Turkey Taco Bowl

  • 4 oz ground turkey (cooked with chili powder, garlic powder, onion powder, crushed red pepper flakes, dried oregano, paprika, cumin)
  • ¼ cup homemade salsa (cherry tomatoes, jalapeno, red onion, lime, salt)
  • ¼ cup corn and ¼ cup brown rice
  • 2 cups of cabbage, shredded carrots and bell peppers

Salmon Rainbow Salad

  • 3-4 oz salmon
  • 1 cup of baby kale
  • ½ cup diced red pepper and onion
  • ¼ cup black beans
  • 2 tbsp slivered almonds
  • 1 tbsp olive oil and lemon juice

Tofu Stir Fry

  • 4 oz tofu marinated with tamari, worcestershire, and maple
  • 2 cups carrots, broccoli, cauliflower sauteed in 1 tbsp coconut oil
  • ½ cup rice

Burger and ‘Snips

  • 4 oz buffalo burger
  • 1 cup sugar snap peas sauteed with sea salt, pepper, and garlic in 1 tsp coconut oil
  • ½ cup mashed parsnips