Looking for a simple reset that’ll have you feeling better by tomorrow morning? This is it.

It’s a 24-hour nourishing menu designed to leave you feeling stronger, steadier, and more energized…. follow it once or repeat it over and over again.

I’ve packed it with protein- and fiber-rich meals to keep you running on all cylinders, plus easy dinners made with just one pan or pot. Along the way, you’ll also find plenty of alternatives to swap in should you choose.

One day. One step. You’ve got this.

Here’s what you need to know:

  • Follow the breakfast, lunch, and dinner outlined below. Don’t love something? Swap in any alternative meal that I’ve listed.
  • Add 1 to 2 snacks from the list if you need a boost between meals.
  • Still hungry? Enjoy unlimited non-starchy veggies like carrots, celery, cucumber, tomato, leafy greens, broccoli, green beans….at any point during the day
  • Hydrate well. Aim to drink about ½ your body weight (in pounds) in ounces of water per day. Example: If you weigh 160 pounds, aim for ~80 ounces. Water, sparkling water, or unsweetened tea and coffee all count. Skip beverages with added sugar and artificial sweeteners. A good rule of thumb is to drink 16 ounces of water with each meal and snack. That will bring you very close to your daily hydration goal. Then, fill in with more water in between.

Here’s the plan:

A tall glass of thick, pink berry smoothie overflows slightly and is topped with fresh raspberries and two striped straws. Surrounding the glass are bowls of berries, peanut butter, and other ingredients on a light surface.

Breakfast

3-Ingredient Smoothie

Swaps:

Lunch

Chicken Coleslaw with Apples, Pecans, and Apple Cider Vinaigrette (one serving)

Swaps:

A sheet pan with roasted salmon fillets topped with herbs, surrounded by roasted baby carrots and cauliflower—a simple dish perfect for a 1-day easy meal plan. A wooden spoon rests on the pan, beside a jar of red sauce.

Dinner

Sheet Pan Harissa Salmon with Veggies (one serving)

Swaps:

A plate with a bowl of bright green dip topped with peas, surrounded by sliced cucumbers, carrot sticks, and red bell pepper strips—perfect for your 1-day easy meal plan. Nearby are half an avocado, lemon, a bowl of peas, and a striped napkin.

Snacks

Ready to keep the momentum going?  

Repeat this plan with various swaps or try one of my other meal plans next: