Hello — if you’ve landed here, you might be feeling a little worn out by irregular meals, low energy in the afternoons, or mood dips that make everything feel harder. I created this one-week reset meal plan to gently restore steady energy and a brighter mood without complicated ingredients or hours in the kitchen. Think nourishing, doable, and flexible—small daily choices that help you feel more resilient.
Why a one-week reset?
I like short, targeted resets because they’re realistic. A week is long enough to notice changes in energy, digestion, and mood, but short enough to commit to without pressure. My aim isn’t perfection—it’s to offer a simple framework that supports steady blood sugar, balanced mood, and better sleep by focusing on whole foods, protein at each meal, fibre-rich carbs, healthy fats, and mood-boosting micronutrients (like iron, zinc, vitamin D, and omega-3s).
How to use this plan
Follow it as a full week or pick and choose meals that fit your routine. Swap similar ingredients if needed (e.g., tofu for chicken, oats for quinoa). Portions are adaptable—aim for satisfaction, not fullness. If you’re pregnant, nursing, on medication, or have specific health conditions, adapt as needed or check with a clinician.
Top principles I follow in this plan
- Protein at every meal: helps stabilise blood sugar and keeps you feeling full.
- Slow-release carbs: oats, sweet potato, brown rice, quinoa—to avoid energy crashes.
- Healthy fats: avocado, olive oil, nuts, seeds—to support mood and brain health.
- Veg-forward plates: fibre and micronutrients to support digestion and immunity.
- Hydration and sleep hygiene: small rituals like a lemon water in the morning and an evening chamomile can make a big difference.
Weekly meal grid (simple overview)
| Day | Breakfast | Lunch | Snack | Dinner |
|---|---|---|---|---|
| Mon | Greek yogurt bowl with berries & seeds | Quinoa salad with chickpeas & roasted veg | Apple + almond butter | One-pan baked salmon & greens |
| Tue | Overnight oats with banana & walnuts | Turkey & avocado wrap | Carrot sticks + hummus | Stir-fry tofu, broccoli & brown rice |
| Wed | Scrambled eggs + spinach on toast | Lentil soup + side salad | Greek yogurt + honey | Sheet-pan chicken, sweet potato & green beans |
| Thu | Smoothie: spinach, mango, protein powder | Buddha bowl: brown rice, roasted veg, tahini | Handful of mixed nuts | Shrimp & zucchini noodles with pesto |
| Fri | Chia pudding with berries | Grilled halloumi salad | Orange + small square dark chocolate | Veggie-packed chili with brown rice |
| Sat | Omelette with mushrooms & tomatoes | Open-faced tuna & avocado on sourdough | Roasted chickpeas | Homemade pizza on wholegrain base |
| Sun | Porridge with nut butter & pear | Leftover chili or salad | Fruit salad | Roast veg & halloumi Buddha bowl |
Sample recipes I use most weeks
One-pan baked salmon & greens
Preheat 200°C. On a baking tray, toss 150g salmon fillet, halved new potatoes, and green beans with 1 tbsp olive oil, lemon zest, salt and pepper, and a sprinkle of smoked paprika. Roast 20–25 minutes until cooked. Finish with a squeeze of lemon and a scattering of chopped parsley. Serve with a small mixed leaves salad.
Quinoa salad with chickpeas & roasted veg
Cook 80g quinoa. Roast cubed sweet potato, red pepper and red onion with olive oil and cumin at 200°C for 20–25 minutes. Mix with a can of rinsed chickpeas, chopped cucumber, fresh herbs (mint or parsley), a drizzle of olive oil and lemon juice. Add crumbled feta if you like. Keeps well for lunches.
Simple lentil soup
Sauté 1 chopped onion, 2 celery sticks, and 2 carrots in olive oil until soft. Add 100g red lentils, a tin of chopped tomatoes, 1 litre veggie stock, 1 tsp smoked paprika and a bay leaf. Simmer 20 minutes until lentils are soft. Blitz slightly for creaminess or leave chunky. Stir in spinach at the end.
Grocery list (basics for one week)
- Proteins: salmon fillets, chicken breasts, tofu, canned tuna, eggs, Greek yogurt
- Grains & starches: oats, quinoa, brown rice, wholegrain bread
- Legumes: chickpeas, lentils
- Veg & fruit: spinach, mixed salad leaves, broccoli, sweet potato, peppers, apples, bananas, berries
- Fats & extras: olive oil, tahini, nuts, seeds, avocado, dark chocolate
- Pantry: canned tomatoes, stock cubes, basic spices (paprika, cumin, chili), soy sauce
Prep tips to save time
- Cook a batch of quinoa or brown rice on Sunday to use across lunches and bowls.
- Roast a tray of mixed veg at once; it’s great for salads, wraps, and bowls during the week.
- Make a big pot of soup or chili midweek—leftovers are dinner heroes.
- Store washed salad leaves in a paper towel-lined container to keep them crisp.
Swaps and dietary notes
Vegetarian? Swap meats for tempeh, extra beans, or grilled halloumi. Gluten-free? Choose gluten-free oats and bread. Dairy-free? Use coconut or almond yogurt and swap feta/halloumi for roasted chickpeas or avocado for creaminess. If you’re watching sodium, choose low-salt stock and limit salty cheeses.
Small mindful habits to support food changes
- Before eating, take three deep breaths—this helps slow the pace and aids digestion.
- Try to eat at similar windows each day (e.g., breakfast within 1 hour of waking, lunch 4–5 hours later)—routine stabilises appetite and energy.
- Notice how different meals make you feel—energised, sleepy, satisfied? Adjust portions and protein accordingly.
What to expect after a week
Most people notice steadier afternoon energy, fewer cravings, and better mood regulation within a few days. You may sleep a little more easily if your evening meals are lighter and include some carbs plus magnesium-rich foods (leafy greens, nuts). Keep what worked—this plan is not a strict diet, it’s a toolkit to build habits that help you rise stronger.
If you try this week, I’d love to hear which meals felt nourishing and which swaps you made. Small changes, sustained over time, are how we create lasting energy and resilience.
