What This 3-Day Reset Is (and Is Not)

Not:

• a juice cleanse

• a “drop 3 kg in 3 days” scheme

• a moral audit of everything you ate last week

Is:

• short, realistic menu built around regular meals (no skipping), plenty of plants and fibre, solid protein at each meal, normal human carbs

• a way to prove to your brain: “We can eat well without going extreme.”

If you still feel hungry on this plan, you eat more.
We’re resetting, not auditioning for a survival show.

The Reset Rules (aka Guardrails, Not Handcuffs)

For three days, we keep things simple:

1. 3 main meals + 1–2 optional snacks
   No grazing all day, no “oops I realised at 5pm I didn’t eat”.

2. Protein at every meal
   Eggs, yogurt, beans, lentils, tofu, fish, chicken, cottage cheese – pick what works for you.

3. Plants at every meal
   Fruit and/or vegetables show up on the plate, even in small amounts.

4. Mostly home-assembled
   Not perfect, but we lean away from ultra-processed stuff in these three days.

5. Nothing is forbidden
   Coffee is allowed. Chocolate is allowed. We’re focusing on what we add, not what we ban.

Use this as a template. Swap items you hate. Repeat things you like. This is your life, not a hotel menu.

Day 1 – Calm the Chaos

Goal: stabilise blood sugar and hunger after overeating, undereating, or “everything bagel with stress” days.

Breakfast options

Pick one:

• Greek yogurt + fruit + oats
  Greek yogurt, a handful of berries or a sliced banana, 2–3 tbsp oats or muesli, a few nuts or seeds.

• Eggs on toast
  2 eggs (boiled, scrambled or fried in a little oil) on wholegrain toast + some tomato/cucumber or spinach on the side.

Coffee/tea? Yes. Just don’t make the latte your only breakfast.

Lunch options

• Big salad bowl with beans
  Mixed greens + any veg you have (cucumber, tomato, bell pepper, carrot) + ½–1 can of beans or chickpeas + olive oil + lemon + salt.
  Add a slice of bread if you want it.