Meals
•Angie Asche
A dietitian’s 6 rules for your January reset
January brings with it a big boost of motivation to live well, and for many of us, that means a diet reset – especially coming off the back of heavy holiday season indulgence.
If you’re thinking crash diet or detox, stop right there. Not only are crash diets impossible to maintain, they can actually leave your health worse off than when you started. But there is an effective way to pull off a New Year reset diet. It’s all about eating lighter, not less, and building up good habits across the year.
It may not sound easy, but I have six rules – and a collection of light and nutritious recipes – that can help.
6 rules for a January reset
These simple rules will help you switch your mindset on healthy eating – focusing on what you can add to improve your health and hit your goals, rather than getting caught up on body composition or how much you need to restrict yourself.
By taking this time to plan and prepare, you’ll set your reset up for success.
1. Eat lighter, not less
Yes, you can eat lighter without eating less. In fact, you might even add foods to your diet. It could mean cutting back on ultra-processed foods and alcohol, or adding low-carb meals to your regular meal plan.
When you’re adding foods, macros (carbohydrates, fats and protein) are important, but don’t forget about micronutrients. Add legumes to your diet for plant protein, fatty fish for omega-3s and fruit and vegetables for fiber – throwing a handful of leafy greens into a smoothie is an easy hack.
If you consider what your plate would look like at a main meal, use this as a starting point:
¼ lean protein such as poultry, fish, lean meat or plant-based sources such as tofu
¼ whole grains or legumes for fiber-rich carbohydrates
½ colorful fruits and vegetables
Use healthy fats to cook and top meals, e.g. olive oil and pumpkin seeds
Want to know more about eating low carb? Read my ultimate low-carb guide.
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Struggling to eat more vegetables? Add a handful of leafy greens to a smoothie a few times a week.
2. Maintain a healthy gut-brain connection
The health of your gut directly impacts your mood (this is known as the gut-brain axis). So if you’re not looking after your gut, it can make a nutritional reset much harder to achieve – both mentally and physically.
What does a gut reset diet look like?
- Consuming adequate fiber: at least 25g per day for women, and 38g per day for men
Eating more fermented foods such as yogurt, kimchi, miso and sauerkraut
Minimizing intake of alcohol and ultra-processed foods
Eating more plant foods to create a more diverse gut microbiome
Want more gut-friendly meals? Here are 6 recipes I recommend.
3. Steer clear of crazy resolutions
Set goals that almost feel too easy to begin with – things you feel confident you can accomplish. For instance, most of us aren’t eating enough fruit and vegetables. So you could set a goal to:
Count how many servings of fruit and veg you eat in a day. Then increase it by one serving (about half a cup) each week until you hit the recommended daily intake.
Challenge yourself to try a new fruit or vegetable (or one you haven’t had in ages) every few weeks.
These are goals that only require a little thought and effort, but can make a big difference.
4. Make things easy for yourself
When everything you need to eat well is within reach, it’s much easier to achieve your goals.
Keep pre-cut fruit and veg on hand to easily pair with meals or snacks.
Freeze pre-cut veg to add to future meals in minutes.
Keep frozen fruit in the freezer to add to a fast and nutritious smoothie.
Want more time-saving hacks and recipes? Check out our ultimate meal prep guide.
5. Stay hydrated
Your favorite water bottle is not just a fashion statement. Staying well-hydrated is crucial for so many reasons. We should all be aiming to hit the recommendations of:
2.7L per day for women
3.7L per day for men
You’ll need to drink more water in hot, humid or icy cold conditions, or if you’ve sweated through a tough workout.
If you’re watching your caffeine and alcohol intake, it can be helpful to cut back, but you don’t have to give them up completely. To avoid negative effects, limit these drinks to:
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Because what is life without chocolate?
6. If you want chocolate, have chocolate!
Remember, a reset isn’t about sacrifice or restriction – it’s about adding more variety to your diet. So if you’re craving chocolate, chips or any other treat, that’s okay, just make sure you’re eating well-balanced dishes at meal times.
Maintaining a feel-good relationship with food is key to building healthy long-term habits. Perhaps you could pair your treats with something more nutritious, like chocolate with Greek yogurt and berries, or dip your chips and crackers into protein-rich cottage cheese.
You can also try recipes for some of my favorite craving crushers.
9 of my favorite reset recipes
These lighter meals are designed to fuel your New Year goals, keep you feeling fuller for longer, and they’re great for your gut. Remember, you can reset at any time – not just January. So be sure to save your favorites for easy access.
Breakfast
Starting your day with nutritious, filling and energizing food is the foundation of a successful reset.
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1. Dan’s Cafe-style Chilli Scrambled Eggs
Avocado? Check. Sourdough? Check. Pickled side? Easy! Treat yourself, your gut and your energy levels to a perfect brunch on a budget.
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2. Egg & Veg Tortilla Pinwheels
With carbs from tortilla and protein from eggs, this is the bite-sized way to fuel your day.
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3. Ruby Reset Smoothie
Beets (or beetroot) don’t just give this fresh smoothie its ruby red color, but also antioxidants, anti-inflammatory benefits and fiber for gut health.
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4. Breakfast Burrito Bowl
Protein, color, good fats… When we talk about prioritizing nutrient-dense foods, this bowl has it all.
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5. Kiwi Green Chia Pudding
Fresh, zesty and surprisingly filling, these plant-based breakfast cups are guaranteed to be your new favorite thing.
Lunch
Maybe you’ve just smashed a workout, or maybe you have a big afternoon ahead. Either way, make your lunch count!
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1. High-protein Tuna Salad
A great meal prep option: pre-cut your veggies, then all you have to do is open a can of tuna and a dollop of yogurt. You can also try the low-carb alternative recipe.
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2. Super Crunch Reset Salad
This salad is all about what it adds to your lunch break: crunch, color, protein, good fats and energy to get you through.
Dinner
Bring back the flavor and find nutritious dinners you enjoy making and eating. Like these two…
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1. Low-carb Chicken Satay with Veggie Noodles
All low-carb recipes on Centr are balanced in terms of protein and fat, to ensure you’re getting the nutrients your body needs. And this is one of my favorites.
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2. Grilled Steak & Roast Vegetable Salad
The classic meat and three veg can feel heavy. This steak salad is a fresh way to get the protein and colorful nutrients you need.
Angie Asche
NUTRITION
Sports dietitian Angie Asche will power your plate with no-nonsense food advice. Founder of Eleat Sports Nutrition, Angie works with MLB, NFL and NHL athletes to get the best from their bodies. With a Masters of Science in Nutrition & Physical Performance, and as a certified exercise physiologist and personal trainer, she’s got the expertise you need to achieve your goals.
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