Your Nutrition Reset-3 Phases in 3 Weeks
Oct 16, 2024
Reset Renew Restore
Why a Nutrition Reset might be for you....
Are you experiencing digestive complications, poor sleep hygiene, inflammation, headaches, hormone imbalances, skin changes, brittle nails, losing hair etc.?
Maybe you have been wondering if you are intolerant to certain foods but confused on where to start. In fact, you may not be absorbing nutrients as effectivity and or experiencing hormones imbalances that are causing extreme cravings and unusual health patterns.
The list can be long and overwhelming. However, when you discover foods that can help heal and those that are robbing you of your optimal health, you can feel empowered to customize your health.
They say practice makes perfect, but not if it's the wrong practice. A Nutrition Reset can help you discover the right practice for you.
A 3-Phases, in 3 Weeks Nutrition Reset Plan with a structured elimination, gradual reintroduction, and restorative phases can be effective for identifying food sensitivities and supporting digestive health. Below is a guide to each phase, including example weekly menus and suggested macronutrient ranges for a 1500-calorie plan.
Phase 1: Reset (Elimination) - 14 Days
Goal: Remove common allergens and irritants (peanuts, eggs, gluten, corn, soy, sugar, dairy) and lower sodium intake to help identify triggers and improve digestive health.
- Encouraged Foods: Lean, non-GMO, organic proteins (chicken, lamb, bison, fish), whole food carbs from vegetables, gluten-free grains, and healthy fats (avocado, nuts, olive oil).
- Macronutrient Target:
- Protein: 80-100g
- Carbohydrates: 100-175g (mainly from vegetables, gluten-free grains, and limited fruit)
- Fats: 50-70g
7-Day Sample Menu for Phase 1 (Reset)
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 | Smoothie (berries, spinach, chia seeds, coconut milk) | Salad with grilled chicken, mixed greens, cucumber, olive oil & lemon | Carrot sticks, hummus (no corn) | Baked salmon, quinoa, steamed asparagus |
| 2 | Oatmeal (gluten-free oats) with berries & almond butter | Lamb and veggie stew (carrot, celery, herbs) | Apple slices with almond butter | Grilled chicken, roasted broccoli, sweet potato |
| 3 | Chia pudding with coconut milk and strawberries | Turkey lettuce wraps with mixed veggies | Cucumber slices, guacamole | Bison stir-fry (bell peppers, zucchini, sesame oil) with brown rice |
| 4 | Quinoa porridge with apple and cinnamon | Mixed greens with grilled fish, avocado, lemon dressing | Pear slices with sunflower seed butter | Roasted lamb, mashed cauliflower, green beans |
| 5 | Smoothie (coconut milk, mixed berries, spinach) | Zucchini noodles with ground bison & tomato basil sauce | Bell pepper slices with tahini | Grilled trout, steamed kale, baked sweet potato |
| 6 | Brown rice breakfast bowl (with veggies & avocado) | Collard green wrap with chicken and sliced veggies | Small bowl of mixed berries | Baked cod, sautéed Swiss chard, roasted carrots |
| 7 | Overnight oats with chia seeds, blueberries, coconut milk | Lentil soup with veggies, side salad | Apple with almond butter | Grilled lamb chop, roasted Brussels sprouts, quinoa |
Phase 2: Renew (Reintroduction) - 2-3 Weeks
Goal: Gradually reintroduce food groups one by one, in 1/2-cup amounts every other day, beginning with dairy and progressing through soy, peanuts, corn, eggs, gluten, and dark chocolate. Monitor for any reactions before moving to the next item.
- Suggested Order of Reintroduction:
- Dairy: Hard cheese → Soft cheese → Greek yogurt → Low-fat milk
- Soy: Edamame beans → Tofu
- Peanuts: Fresh peanuts → Fresh peanut butter (this means the ingredients are peanuts only to start with).
- Corn: Fresh corn → Popcorn → Corn nachos
- Eggs: Egg yolk → Egg white
- Gluten: Low-gluten spelt bread → Sourdough → Rye bread → Whole grain
- Sugar: Dark chocolate with a small amount of sugar
- Macronutrient Target (remain consistent with Phase 1).
7-Day Sample Menu for Phase 2 (Renew)
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 | Smoothie with Greek yogurt | Grilled chicken on mixed greens, avocado, olive oil & lemon | Carrot sticks, hummus | Baked salmon, quinoa, steamed asparagus |
| 2 | Chia pudding with coconut milk and strawberries | Salad with edamame beans, mixed greens, olive oil | Apple slices with almond butter | Grilled chicken, roasted broccoli, sweet potato |
| 3 | Overnight oats with Greek yogurt and berries | Turkey lettuce wraps with mixed veggies | Cucumber slices, guacamole | Bison stir-fry (bell peppers, zucchini, sesame oil) with brown rice |
| 4 | Smoothie with almond milk, spinach, and berries | Mixed greens with soft cheese, grilled fish, avocado, lemon dressing | Pear slices with sunflower seed butter | Roasted lamb, mashed cauliflower, green beans |
| 5 | Oatmeal with blueberries and a little hard cheese | Zucchini noodles with ground bison, tomato basil sauce | Bell pepper slices with tahini | Grilled trout, steamed kale, baked sweet potato |
| 6 | Chia pudding with low-fat milk and strawberries | Collard green wrap with chicken and sliced veggies | Small bowl of mixed berries | Baked cod, sautéed Swiss chard, roasted carrots |
| 7 | Quinoa porridge with apple and cinnamon | Lentil soup with veggies, side salad | Apple with almond butter | Grilled lamb chop, roasted Brussels sprouts, quinoa |
Phase 3: Restore (Stabilization & Individualization)
Goal: Add any remaining foods with the help of digestive enzymes or probiotics as needed and consult a dietitian to assess tolerance and alternatives for any foods that cause issues. Use organic, non-GMO versions of tolerated foods and consider supplements if needed for nutrient gaps.
- Dietitian Consultation: Identify any ongoing triggers and ensure balanced nutrient intake, possibly suggesting foods rich in similar nutrients as substitutes if certain groups remain problematic (e.g., calcium or B vitamins from other sources if dairy isn’t tolerated).
7-Day Sample Menu for Phase 3 (Restore)
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| 1 | Smoothie with added probiotic | Grilled chicken on mixed greens, avocado, olive oil & lemon | Carrot sticks, hummus | Baked salmon, quinoa, steamed asparagus |
| 2 | Overnight oats with Greek yogurt and berries | Salad with chickpeas, mixed greens, soft cheese, olive oil | Apple slices with almond butter | Grilled chicken, roasted broccoli, sweet potato |
| 3 | Chia pudding with added flaxseed | Turkey lettuce wraps with mixed veggies | Cucumber slices, guacamole | Bison stir-fry (bell peppers, zucchini, sesame oil) with brown rice |
| 4 | Quinoa bowl with pumpkin seeds and berries | Mixed greens with hard cheese, grilled fish, avocado, lemon dressing | Pear slices with sunflower seed butter | Roasted lamb, mashed cauliflower, green beans |
| 5 | Oatmeal with chia seeds and dark chocolate | Zucchini noodles with ground bison, tomato basil sauce | Bell pepper slices with tahini | Grilled trout, steamed kale, baked sweet potato |
| 6 | Greek yogurt with berries and walnuts | Collard green wrap with chicken and sliced veggies | Small bowl of mixed berries | Baked cod, sautéed Swiss chard, roasted carrots |
| 7 | Whole grain toast with almond butter, berries | Lentil soup with veggies, side salad | Apple with dark chocolate | Grilled lamb chop, roasted Brussels sprouts, quinoa |
Nutrient Snapshot:
- Protein: Organic lean meats, poultry, fish, Greek yogurt, and beans.
- Carbohydrates: Non-starchy vegetables, berries, and gluten-free grains like quinoa and brown rice.
- Fats: Avocado, olive oil, chia seeds, almond butter, and fatty fish.
This plan encourages whole, organic foods and non-GMO options to support digestive health and balanced nutrition.
For your FREE Nutrition Reset Guide: Click the link here Nutrition Reset Guide
For more nourishing blogs and recipes, connect with Karie!
Karie Cassell RD, LMC
Bestselling Author, Dietitian, Nutrition Coach
[email protected]
www.kariecassell.com
Ph. 780-814-2983
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For Nourish to Flourish healthy tips and recipes, contact Karie!
Bestselling Author
Phone: 780-814-2983
[email protected]
www.kariecassell.com
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