If you're sensing your eating habits could benefit from a tune-up, consider a five-day reset diet to realign and rejuvenate your weight-loss journey. This dietitian-approved meal plan aims to reset your palate, recenter your focus on nourishing foods, and ignite healthier habits. It's not about deprivation or drastic measures; rather, it's a gentle reset to leave you feeling refreshed and revitalized.
Keep reading to discover more about this highly recommended five-day reset diet designed to guide you back on track.
Day 1
Breakfast: Greek Yogurt Parfait With Berries and Walnuts
Each serving contains 255 calories, with 9g of fat (1g saturated fat, 0g trans fat), 62mg of sodium, 25g of carbohydrates (4g fiber, 17g sugar), and 20g of protein.
To prepare it, simply layer 1/2 cup of Greek yogurt with 1/4 cup of raspberries and 1 tablespoon of walnuts.
Snack: Apple Slices With Almond Butter
Each serving provides 129 calories, with 7g of fat (1g saturated fat, 0g trans fat), just 1mg of sodium, 18g of carbohydrates (4g fiber, 11g sugar), and 3g of protein.
To prepare, simply slice half an apple and serve it with 1 tablespoon of almond butter.
Lunch: Grilled Chicken Salad With Mixed Greens, Tomatoes, Cucumber, Feta Cheese, Olives, and Greek Vinaigrette
Each serving contains 304 calories, 17g of fat (3g saturated fat, 0g trans fat), 532mg of sodium, 11g of carbohydrates (3g fiber, 6g sugar), and 30g of protein.
To make it, grill chicken and then combine it with 1 cup of mixed greens, 1/4 cup of tomatoes, 1/4 cup of cucumber, 1 tablespoon of feta cheese, 1 tablespoon of kalamata olives, and 2 tablespoons of light Greek vinaigrette.
Snack: Baby Carrot Sticks With Hummus
Each serving provides 104 calories, with 6g of fat (1g saturated fat, 0g trans fat), 109mg of sodium, 11g of carbohydrates (3g fiber, 4g sugar), and 3g of protein.
To prepare, simply serve 10 baby carrot sticks with 1/4 cup of hummus.
Dinner: Baked Salmon With Roasted Sweet Potato, Zucchini, and Cauliflower
Each serving contains 430 calories, with 18g of fat (3g saturated fat, 0g trans fat), 108mg of sodium, 31g of carbohydrates (7g fiber, 8g sugar), and 38g of protein.
To prepare, bake a 4-ounce salmon fillet and serve it with 1/2 cup of roasted sweet potato, 1/4 cup of zucchini, and 1/4 cup of cauliflower.
Day 2
Breakfast: Spinach and Feta Omelet With Whole-Grain Toast
Each serving contains 252 calories, with 12g of fat (including 5g of saturated fat and 0g of trans fat), 401mg of sodium, 21g of carbohydrates (including 4g of fiber and 2g of sugar), and 17g of protein.
To prepare, make a two-egg omelet filled with 1/4 cup of spinach and 1 tablespoon of feta cheese. Serve alongside 1 slice of whole-grain toast.
Snack: Handful of Mixed Nuts
Each serving provides 160 calories, with 14g of fat (including 1.5g of saturated fat and 0g of trans fat), no sodium, 6g of carbohydrates (including 3g of fiber and 1g of sugar), and 6g of protein.
To prepare, simply grab a small handful of mixed nuts, approximately 1 tablespoon, and enjoy!
Lunch: Turkey, Cheddar, and Avocado Wrap
Each serving contains 310 calories, with 16g of fat (including 5g of saturated fat and 0g of trans fat), 640mg of sodium, 25g of carbohydrates (including 3g of fiber and 2g of sugar), and 19g of protein.
To prepare, wrap 2 slices of deli turkey, 1 slice of white cheddar cheese, and 1/2 avocado in a whole grain tortilla.
Snack: Greek Yogurt With Honey
Each serving contains 136 calories, with 2g of fat (with 0g of saturated fat and 0g of trans fat), 34mg of sodium, 22g of carbohydrates (with 0g of fiber and 21g of sugar), and 9g of protein.
To prepare, simply mix 1/2 cup of Greek yogurt with 1 tablespoon of honey.
Dinner: Tofu Stir-Fry With Brown Rice
Each serving provides 412 calories, with 12g of fat (including 2g of saturated fat and 0g of trans fat), 12mg of sodium, 59g of carbohydrates (including 6g of fiber and 4g of sugar), and 19g of protein.
To prepare, stir-fry 1/2 cup of tofu with 1/4 cup of broccoli and 1/4 cup of bell peppers. Serve the stir-fry over 1/2 cup of brown rice.
Day 3
Breakfast: Overnight Oats With Chia Seeds, Almond Milk, and Bananas
Each serving contains 280 calories, with 8g of fat (including 1g of saturated fat and 0g of trans fat), 79mg of sodium, 44g of carbohydrates (including 9g of fiber and 14g of sugar), and 8g of protein.
To prepare, mix 1/2 cup of oats with 1 tablespoon of chia seeds and 1/4 cup of almond milk. Refrigerate the mixture overnight and top with 2 tablespoons of sliced bananas before serving.
Snack: Celery Sticks With Peanut Butter
Each serving provides 143 calories, with 10g of fat (including 2g of saturated fat and 0g of trans fat), 161mg of sodium, 8g of carbohydrates (including 3g of fiber and 4g of sugar), and 5g of protein.
To prepare, simply serve 5 celery sticks with 1 tablespoon of peanut butter.
Lunch: Lentil Soup With Whole-Grain Bread
Each serving contains 309 calories, with 2g of fat (including 0g of saturated fat and 0g of trans fat), 863mg of sodium, 58g of carbohydrates (including 17g of fiber and 11g of sugar), and 18g of protein.
To prepare, heat 1 cup of canned lentil soup and serve it with a slice of whole-grain bread.
Snack: Fresh Fruit Salad
Each serving provides 76 calories, with 0g of fat (including 0g of saturated fat and 0g of trans fat), 2mg of sodium, 20g of carbohydrates (including 3g of fiber and 14g of sugar), and 1g of protein.
To prepare, combine your favorite fruits such as pineapple, raspberries, blueberries, and bananas to make a delicious fruit salad.
Dinner: Grilled Shrimp Skewers With Quinoa and Asparagus
Each serving contains 364 calories, with 4g of fat (including 1g of saturated fat and 0g of trans fat), 261mg of sodium, 51g of carbohydrates (including 8g of fiber and 6g of sugar), and 29g of protein.
To prepare, skewer shrimp and grill them. Serve alongside 1/4 cup of quinoa and 1/2 cup of steamed asparagus.
Day 4
Breakfast: Spinach Berry Protein Smoothie
Each serving provides 273 calories, with 4g of fat (including 0g of saturated fat and 0g of trans fat), 258mg of sodium, 35g of carbohydrates (including 8g of fiber and 15g of sugar), and 26g of protein.
To prepare, blend together 1/2 cup of spinach, 1/2 cup of berries, 1 scoop of protein powder, and 1/2 cup of almond milk.
Snack: Whole-Grain Crackers With Cheese
Each serving contains 190 calories, with 9g of fat (including 5g of saturated fat and 0g of trans fat), 224mg of sodium, 19g of carbohydrates (including 3g of fiber and 2g of sugar), and 9g of protein.
To prepare, serve 10 whole-grain crackers with 1/4 cup of cheese.
Lunch: Chickpea Salad With Lemon-Tahini Dressing
Each serving provides 415 calories, with 19g of fat (including 2g of saturated fat and 0g of trans fat), 225mg of sodium, 49g of carbohydrates (including 14g of fiber and 11g of sugar), and 14g of protein.
To prepare, mix 1 cup of chickpeas with 1/4 cup of bell pepper, 1/4 cup of celery, and 2 tablespoons of lemon-tahini dressing.
Snack: Cottage Cheese With Pineapple
Each serving contains 136 calories, with 3g of fat (including 2g of saturated fat and 0g of trans fat), 353mg of sodium, 14g of carbohydrates (including 1g of fiber and 12g of sugar), and 13g of protein.
To prepare, simply serve 1/2 cup of cottage cheese with 1/4 cup of pineapple.
Dinner: Baked Chicken Breast With Sweet Potato and Green Beans
Each serving provides 365 calories, with 5g of fat (including 1g of saturated fat and 0g of trans fat), 169mg of sodium, 41g of carbohydrates (including 7g of fiber and 9g of sugar), and 39g of protein.
To prepare, bake a 4-ounce chicken breast and serve it with 1/2 cup of steamed sweet potato and 1/4 cup of steamed green beans.
Day 5:
Breakfast: Whole-Grain Waffles With Greek Yogurt and Peaches
Each serving contains 327 calories, with 11g of fat (including 2g of saturated fat and 0g of trans fat), 328mg of sodium, 47g of carbohydrates (including 6g of fiber and 18g of sugar), and 15g of protein.
To prepare, toast 2 whole-grain waffles and top them with 1/2 cup of Greek yogurt and 1/4 cup of sliced peaches.
Snack: Trail Mix With Dried Fruit and Nuts
Each serving provides 134 calories, with 7g of fat (including 1g of saturated fat and 0g of trans fat), 2mg of sodium, 17g of carbohydrates (including 2g of fiber and 9g of sugar), and 3g of protein.
To prepare, mix your favorite dried fruits such as raisins and dried apricots with nuts like almonds, pistachios, and peanuts.
Lunch: Quinoa Salad With Black Beans, Corn, and Lime-Cilantro Dressing
Each serving contains 350 calories, with 8g of fat (including 1g of saturated fat and 0g of trans fat), 296mg of sodium, 59g of carbohydrates (including 9g of fiber and 10g of sugar), and 13g of protein.
To prepare, mix 1 cup of quinoa with 2 tablespoons each of black beans and corn, then add 2 tablespoons of lime-cilantro dressing.
Snack: Steamed Edamame
Each serving provides 120 calories, with 5g of fat (including 1g of saturated fat and 0g of trans fat), 5mg of sodium, 9g of carbohydrates (including 4g of fiber and 3g of sugar), and 11g of protein.
To prepare, simply steam 1 cup of edamame.
Dinner: Grilled Steak With Roasted Brussels Sprouts and Side Salad
Each serving contains 414 calories, with 19g of fat (including 6g of saturated fat and 0g of trans fat), 402mg of sodium, 22g of carbohydrates (including 7g of fiber and 10g of sugar), and 39g of protein.
To prepare, grill a 4-ounce steak and serve it with 1/2 cup of roasted Brussels sprouts and a 1/4 cup side salad.
Why this reset diet works:
This reset diet promotes weight loss by emphasizing whole, nutrient-dense foods that are both tasty and fulfilling. By including a range of fruits, vegetables, lean proteins, and whole grains, this approach ensures you get vital nutrients while maintaining satiety and energy levels throughout the day. Additionally, staying hydrated with water and herbal tea aids digestion and overall well-being.
Moreover, this plan encourages mindfulness, allowing you to better understand your body's signals and move away from mindless eating habits. It's not merely a diet; it's an enjoyable journey toward feeling fantastic and balanced!