A 7 Day Gentle Reset: Food, Fibre and Fluids
Feeling a bit sluggish? It happens. Sometimes our bodies just need a gentle nudge, a return to basics. This isn’t about extreme diets or mythical detoxes. In fact, the British Dietetic Association is clear that the idea of a ‘detox’ is nonsense. Your body already has a brilliant, built-in system for removing waste. Our job is simply to support it.
This seven-day reset is designed to do just that. It’s a simple plan focused on three pillars: real food, adequate fibre, and plenty of fluids. No fads, no fasting, just a structured week to help you get back to feeling your best.
The Three Pillars: Food, Fibre, and Fluids
Before we get to the daily plan, let’s look at the principles. This is about giving your body the tools it needs to thrive.
Food: Back to Basics
Healthy eating doesn’t need to be complicated. The NHS Eatwell Guide provides a straightforward framework. The goal is to base your meals on whole, unprocessed foods. Think colourful vegetables, lean proteins, and wholegrain carbohydrates. These foods provide the vitamins, minerals, and energy your body needs for its daily functions, including its natural cleansing processes.
Fibre: The Unsung Hero
Most of us are not getting enough fibre. The UK government recommends that adults consume 30g of fibre per day, but the average intake is closer to 20g. Fibre is crucial for digestive health, helping to keep you regular and feeling full. It also plays a role in supporting a healthy gut microbiome. Throughout this week, we’ll focus on fibre-rich foods to help you reach that 30g target.
Fluids: Hydration is Key
Staying hydrated is one of the simplest and most effective things you can do for your health. The NHS recommends drinking six to eight glasses of fluid per day. Proper hydration supports everything from energy levels to skin health and, of course, helps your kidneys do their job of flushing out waste. Water is always the best choice, but herbal teas and other sugar-free drinks also count.
Your 7-Day Gentle Reset Plan
This is a guide, not a strict rulebook. Feel free to swap meals around to suit your preferences. The key is to stick to the principles of whole foods, high fibre, and good hydration.
Day 1: Foundation
•Breakfast: Porridge made with water or milk, topped with a handful of berries.
•Lunch: A large mixed salad with grilled chicken or a can of chickpeas, and a light vinaigrette dressing.
•Dinner: Baked salmon with a side of steamed green beans and a baked sweet potato.
•Movement: A 30-minute brisk walk.
•Hydration: Aim for two litres of water throughout the day.
Day 2: Building Momentum
•Breakfast: Two scrambled eggs with a slice of wholemeal toast and half an avocado.
•Lunch: Leftover baked salmon and sweet potato from last night.
•Dinner: A hearty lentil soup, packed with vegetables like carrots, celery, and spinach.
•Movement: 20 minutes of stretching or yoga.
•Hydration: Keep a water bottle with you at all times.
Day 3: Feeling the Benefits
•Breakfast: Greek yoghurt with a sprinkle of nuts and seeds.
•Lunch: Leftover lentil soup.
•Dinner: Turkey or lean beef mince stir-fry with a variety of colourful peppers, broccoli, and brown rice.
•Movement: A 30-minute walk or cycle.
•Hydration: Try a herbal tea in the afternoon, like peppermint or ginger.
Day 4: Halfway There
•Breakfast: A smoothie made with spinach, a banana, and a scoop of protein powder.
•Lunch: A wholemeal pitta bread with hummus and a side of carrot and cucumber sticks.
•Dinner: A large jacket potato with a topping of tuna and sweetcorn (mixed with a little Greek yoghurt instead of mayonnaise).
•Movement: A 20-minute home workout.
•Hydration: Remember your two litres of water.
Day 5: Staying Strong
•Breakfast: Porridge with a chopped apple and a sprinkle of cinnamon.
•Lunch: Leftover jacket potato and tuna.
•Dinner: A homemade chicken and vegetable curry with brown rice.
•Movement: A 30-minute brisk walk in the evening.
•Hydration: Feeling thirsty is a sign you’re already dehydrated. Sip water regularly.
Day 6: Weekend Wind-Down
•Breakfast: Two boiled eggs with asparagus spears.
•Lunch: A large bowl of homemade vegetable soup.
•Dinner: A lean steak or a large Portobello mushroom with a generous side of roasted vegetables.
•Movement: A longer walk in a park or the countryside.
•Hydration: Enjoy a relaxing herbal tea before bed.
Day 7: Reflection and a Look Forward
•Breakfast: Greek yoghurt with mixed berries and a drizzle of honey.
•Lunch: Use up any leftovers from the week to create a healthy and varied lunch bowl.
•Dinner: A roast chicken with plenty of vegetables like carrots, parsnips, and broccoli.
•Movement: Gentle stretching and reflection on how you feel.
•Hydration: Continue to sip water throughout the day.
Your Shopping List
Fruit & Vegetables:
•Berries (fresh or frozen)
•Bananas
•Apples
•Lemons
•Avocados
•Spinach
•Mixed salad leaves
•Cucumbers
•Carrots
•Celery
•Bell peppers (various colours)
•Broccoli
•Green beans
•Sweet potatoes
•Jacket potatoes
•Onions
•Garlic
•Asparagus
•Portobello mushrooms
•Parsnips
Proteins:
•Chicken breasts
•Salmon fillets
•Turkey or lean beef mince
•Lean steak
•Eggs
•Canned chickpeas
•Canned lentils
•Canned tuna in water
Dairy & Alternatives:
•Milk (or a dairy-free alternative)
•Greek yoghurt
Pantry:
•Porridge oats
•Wholemeal bread
•Wholemeal pitta bread
•Brown rice
•Nuts and seeds
•Hummus
•Protein powder (optional)
•Tinned tomatoes
•Stock cubes
•Herbs and spices (cinnamon, curry powder, etc.)
•Olive oil
•Vinaigrette dressing
•Herbal teas (peppermint, ginger, etc.)
Optional Supportive Supplements
While a food-first approach is always best, sometimes a little extra support can be helpful. If you struggle to meet your fibre needs through diet alone, a supplement like ProFibre can help you reach the recommended 30g per day. Similarly, for digestive support, a multi-strain live culture supplement such as Flora Max can be a useful addition to your routine.
For a more comprehensive approach, GreenNutri offers a blend of 35 organic ingredients, providing a broad spectrum of nutrients to support your overall wellbeing.
A Gentle End, A Fresh Start
After seven days of focusing on nourishing your body, you should be feeling more energised and refreshed. The goal of this reset isn’t a quick fix, but to lay the foundation for lasting healthy habits. Listen to your body, enjoy the process, and take these principles forward.
Ready to explore more ways to support your body’s natural balance? Take a look at our full range of Cleanse & Detox supplements.
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