The Body Reset Diet Cookbook

1. The 15-Day Body Reset: A Rapid, Effective Kick-Start

These newly “lighter” individuals had successfully completed the first fifteen days of the Body Reset Diet and had dropped 10, 15, even 20 pounds in that time!

Experience dramatic results. The Body Reset Diet is designed as a focused fifteen-day plan to achieve rapid weight loss and reset your body, palate, digestion, and appetite. Many users, from busy individuals to celebrities, reported significant weight loss in this initial period, feeling renewed and refreshed. This quick success provides powerful motivation to continue the journey towards a healthier lifestyle.

Structured three phases. The fifteen-day plan is broken down into three distinct five-day phases, gradually transitioning from mostly liquid meals to more solid food. Each phase maintains the core principle of eating five times a day, ensuring you are never hungry while consistently fueling your metabolism. This phased approach makes the rapid weight loss achievable and manageable.

Build momentum quickly. The diet's effectiveness lies in its simplicity and the speed at which results appear. Seeing measurable success in the first five days propels you forward, making it easier to stick to the plan and achieve your weight-loss goals. This initial transformation serves as a powerful springboard for long-term healthy eating habits.

2. Fuel Your Metabolism: Eat Five Times a Day

In the Body Reset, you’ll be eating three meals a day (some combination of smoothies and S-meals) along with two simple snacks, which I call C-snacks...

Frequent small meals. The core structure of the Body Reset Diet involves eating five times a day – three main meals and two snacks. This approach is based on research suggesting that "grazing" on smaller amounts of food more frequently is better for priming your body to burn fat effectively compared to "gorging" on larger meals less often. It keeps your metabolism revved up throughout the day.

Never feel hungry. By eating every few hours, you avoid the extreme hunger that often derails traditional diets. The meals and snacks are designed to be filling and satisfying, preventing cravings and overeating. This consistent fueling helps regulate blood sugar levels and maintain steady energy.

Simple daily structure. The five-meal structure is easy to follow, integrating seamlessly into a busy schedule. Whether you're in Phase I (3 smoothies, 2 snacks), Phase II (2 smoothies, 1 S-meal, 2 snacks), or Phase III (1 smoothie, 2 S-meals, 2 snacks), the rhythm of eating five times a day remains constant, building a consistent habit.

3. The Foundation: Fiber and Protein in Every Meal

One way to do this is to ensure that everything you eat—every single meal and snack—contains both - fiber, and - protein.

Essential nutrient duo. Every single meal and snack on the Body Reset Diet is built around the combination of fiber and protein. This pairing is crucial for controlling your appetite and managing your weight effectively. Unlike simple sugars, fiber and protein take longer for your body to digest, promoting satiety and preventing energy crashes.

Control appetite naturally. Fiber adds bulk to your meals, helping you feel full, while protein is the most satiating macronutrient. Together, they work synergistically to keep you feeling satisfied for several hours after eating. This eliminates the constant battle with hunger that plagues many diets, making adherence much easier.

Boost metabolism and health. Protein is essential for building and maintaining lean muscle mass, which burns more calories at rest. Fiber is vital for digestive health, regulating blood sugar, and facilitating weight loss. Ensuring both are present in every eating occasion maximizes their benefits for metabolism, satiety, and overall well-being.

4. Don't Fear Fat: Embrace Healthy Fats

Your body needs fat, protein, and carbohydrates— without these macronutrients, you can’t function properly.

Crucial for body function. Healthy fats are a fundamental part of every Body Reset meal, alongside protein and carbohydrates. They are essential for energy, absorbing fat-soluble vitamins, hormone production, nerve function, and brain health. Your brain, in particular, relies on omega-3 and omega-6 fatty acids, which must be obtained through diet.

Good vs. bad fats. The diet focuses on "good" fats like monounsaturated and polyunsaturated fats found in sources like avocados, nuts, seeds, and olive oil, which can help lower cholesterol and reduce heart disease risk. It advises minimizing saturated fats from animal products and completely avoiding artificial trans fats found in processed foods. Eating healthy fats can even help burn off unwanted visceral fat.

Sources in the diet. Healthy fats are incorporated into both smoothies and S-meals through ingredients like:

• Nuts (almonds, walnuts, cashews)
• Seeds (chia, flax, pumpkin)
• Avocados
• Olive oil
• Fatty fish (salmon)

Including these sources ensures your body gets the essential fatty acids it needs to thrive, contributing to satiety and overall health.

5. The Blending Advantage: Quick, Nutrient-Packed Smoothies

Blending is a fantastic way to prepare food, for many reasons.

Effortless meal prep. Smoothies are a cornerstone of the Body Reset Diet, especially in the initial phases, because they are incredibly easy and fast to make. You simply combine ingredients in a blender, and within minutes, you have a complete, balanced meal. This minimal preparation time is a key factor in overcoming the "Time" obstacle that hinders many dieters.

Maximize nutrient intake. Blending allows you to easily incorporate a wide variety of fruits, vegetables (especially leafy greens like spinach and kale), protein sources (yogurt, protein powder, tofu), and healthy fats (nuts, seeds, avocado) into a single meal. Unlike juicing, blending retains all the fiber from the ingredients, which is crucial for satiety and digestive health.

Convenient and versatile. Smoothies can be made ahead of time and refrigerated, making them perfect for busy individuals on the go. The recipes offer tremendous variety, allowing you to experiment with different flavor combinations while adhering to the core nutritional profile. This prevents palate fatigue and keeps the diet interesting and enjoyable.

6. Movement is Essential: Walk 10,000 Steps Daily

Throughout the Body Reset Diet (and for the rest of your life), you’ll be moving constantly, logging a total of at least 10,000 steps, or about five miles (8 km), every single day.

Combat sedentary lifestyle. A critical component of the Body Reset Diet, starting from Day 1 and continuing long-term, is consistent movement. Aiming for 10,000 steps daily helps counteract the negative health impacts of prolonged sitting, which some studies suggest can be as detrimental as smoking. This daily activity is foundational for overall health and weight management.

Boost calorie burning. While the diet focuses on nutrition, incorporating regular walking significantly increases your daily calorie expenditure. This consistent, moderate activity supports weight loss without the excessive fatigue or injury risk associated with high-intensity workouts, making it sustainable for everyone, regardless of fitness level.

Incorporate strength training. In addition to walking, the plan introduces short, simple strength-training circuits in Phases II and III, increasing frequency in the maintenance phase. Strength training builds muscle mass, further boosting your metabolism and improving body composition. The combination of walking and strength training provides a comprehensive approach to physical fitness.

7. S-Meals and C-Snacks: Simple, Solid, Satisfying Options

If you combine the smoothies with what I call S-meals (S stands for solid, simple, and single dish, and includes salads, sandwiches, soups, stir-fries, and scrambles), you will feel amazing and you will love your body.

Transition to solid meals. As you progress through the phases, S-meals become a larger part of your daily intake. These "solid, simple, single-dish" meals provide variety and the satisfaction of chewing, while still adhering to the diet's nutritional guidelines. Examples include scrambles, salads, sandwiches, soups, stir-fries, and sautés, all designed for quick preparation.

Crunchy, balanced snacks. C-snacks, short for crunchy snacks, are eaten twice daily throughout the fifteen days and beyond. They are designed to be around 150 calories and must contain at least 5 grams of fiber and 5 grams of protein, with less than 10 grams of sugar. This ensures snacks are filling and nutritious, preventing hunger between meals.

Examples of C-snacks:

• Crunchy cut veggies with nut butter
• High-fiber crackers with hummus
• Greek yogurt with berries
• Edamame

These meal and snack categories provide structure and flexibility, ensuring you have delicious, easy options that keep you satisfied and on track.

8. Overcoming Diet Obstacles: Time, Taste, and Transformation

I realized that most popular diets out there suffer from the same basic obstacles that get in the way of dieters’ goals over and over again. I call these hurdles the Three Ts.

Addressing common challenges. The Body Reset Diet was specifically designed to overcome the three main obstacles that cause people to fail at dieting: Time, Taste, and Transformation. By addressing these head-on, the diet makes healthy eating accessible and sustainable for busy individuals.

Time-efficient preparation. The recipes, particularly the smoothies and S-meals, require minimal preparation time, often taking mere minutes to assemble. This eliminates the frustration of diets that demand hours of shopping, chopping, and cooking, fitting easily into a hectic schedule.

Delicious and varied options. The cookbook provides 150 diverse recipes across various meal types, ensuring you never get bored. From tropical smoothies to spicy stir-fries, the wide range of flavors keeps your palate satisfied, preventing cravings for unhealthy foods and overcoming the "Taste" obstacle.

Rapid, visible results. The diet delivers significant results quickly, often within the first five days. This rapid "Transformation" provides the motivation needed to stay committed. Seeing the pounds melt off fuels your desire to continue, making the effort feel worthwhile and reinforcing positive habits.

9. Stocking Your Kitchen for Body Reset Success

I always recommend stocking up on dried goods (such as beans and grains) and frozen foods (especially fruits and vegetables) so that you will always have healthy food on hand...

Preparation is key. Success on the Body Reset Diet is significantly enhanced by having the right ingredients readily available. Stocking your kitchen with healthy staples prevents resorting to unhealthy convenience foods when time is short. The focus is on filling your pantry and freezer with nutritious options.

Essential ingredient categories. The book outlines key ingredients needed for smoothies, S-meals, and C-snacks, categorized for easy shopping. These categories include:

• Liquid Bases (milk, water)
• Protein (yogurt, powder, tofu, lean meats, beans)
• High-Fiber Fruits, Vegetables, and Grains (berries, apples, spinach, kale, quinoa, barley)
• Healthy Fats (nuts, seeds, avocado, olive oil)
• Accent Ingredients (spices, herbs, condiments)

Prioritize non-perishables. Stocking up on dried goods like beans and grains, and frozen fruits and vegetables, ensures you always have ingredients on hand, even when you can't get to the store. This proactive approach makes healthy meal preparation a default rather than an effort.

10. The Sustainable Lifestyle: Maintenance and Free Meals

Once you’ve completed the fifteen-day Body Reset, you should continue walking 10,000 steps a day—yep, every day for the rest of your life.

Long-term healthy habits. The Body Reset Diet is not just a fifteen-day plan; it's a springboard to a sustainable, healthy lifestyle. After the initial kick-start, you transition to a maintenance phase that continues the core principles of the diet, including daily movement and balanced meals. This phase is designed for long-term weight management and overall well-being.

Consistent exercise routine. The commitment to 10,000 steps daily continues indefinitely, along with regular strength-training circuits. This consistent physical activity is crucial for maintaining weight loss, boosting metabolism, and improving fitness levels over time. It becomes a non-negotiable part of your daily routine.

Flexibility with free meals. The maintenance phase includes a significant difference: two "free meals" per week. These meals allow you to eat or drink whatever you want, preventing feelings of deprivation and making the plan realistic and enjoyable long-term. The key is to return to your healthy habits by the next meal, ensuring these indulgences don't derail your progress. This balance of structure and flexibility makes the Body Reset a truly sustainable lifestyle.

Last updated: May 1, 2025