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Feeling sluggish, bloated, or off track with your nutrition? It might be time to hit the RESET button.
Start our 14-Day Nutrition Reset — a simple, flexible plan designed to cut the junk, reduce inflammation, and get you back to feeling your best.
This plan is structured to get the junk out of your diet, remove inflammatory foods, focus on whole nutrient dense foods, and help establish sustainable, healthy eating habits. The plan includes two phases with clear goals, daily structure, and sample meals, and can be easily adaptable for various dietary preferences (e.g., vegetarian, gluten-free).
Goal: Remove highly processed foods, sugar, and inflammation-inducing ingredients while focusing on nutrient-dense whole foods.
Foods to Eat:
• Lean proteins: Chicken, turkey, fish, eggs, tofu, tempeh.
• Vegetables: Leafy greens (spinach, kale), cruciferous veggies, broccoli, cauliflower, cabbage, radish, zucchini, peppers, carrots.
• Healthy fats: Avocado, olive oil, nuts, seeds, coconut oil.
• Low-glycemic fruits: Berries, green apples, grapefruit, oranges, mango, peaches, pears.
• Whole grains (optional): Quinoa, brown rice. (Include if you're engaging in regular strength or cardio workouts)
Foods to Avoid:
• Highly processed foods, added sugars, artificial sweeteners. (See additional info about protein powders and supplements below)
• Dairy, gluten, alcohol, and fried foods.
• Limit caffeine (1 cup per day or substitute with herbal tea).
• Morning: Start with 16–20 oz of water with lemon to stimulate digestion.
• Meals: Eat every 3–4 hours to stabilize blood sugar and support metabolism.
• Hydration: Drink at least 2–3 liters of water daily. (adjust based on training and body weight)
Sample Meals
• Breakfast: Scrambled eggs with spinach and avocado; a handful of berries.
• Snack: Sliced cucumbers and carrots with hummus.
• Lunch: Grilled chicken salad with mixed greens, olive oil, and lemon dressing.
• Snack: Handful of raw almonds and a green apple.
• Dinner: Baked salmon, brown rice, and steamed broccoli.
⚠️ During Phase 1 your training should be steady but not excessive. Avoid adding extra volume or intensity beyond your normal strength classes — the goal is reset, not overload.
Goal: Focus on rebuilding gut health, sustaining energy, and introducing probiotics and anti-inflammatory foods.
Foods to Add:
• Fermented foods: Kimchi, sauerkraut, unsweetened yogurt (optional for non-dairy-free clients), kefir.
• Anti-inflammatory spices: Turmeric, ginger, cinnamon.
• High-fiber foods: Lentils, chickpeas, flaxseeds, chia seeds.
• Foods to Avoid:
• Continue avoiding sugar, highly processed foods, and alcohol.
• Maintain limited dairy and gluten unless reintroducing carefully.
• Morning: Start with warm water, lemon, and a pinch of turmeric.
• Meals: Continue balanced meals, incorporating more probiotics and high-fiber foods.
• Hydration: Maintain water intake; include herbal teas like peppermint or chamomile.
• Breakfast: Smoothie with spinach, frozen berries, chia seeds, almond or oat milk.
• Snack: Sliced bell peppers with guacamole.
• Lunch: Lentil and vegetable soup with a side of sauerkraut.
• Snack: Handful of walnuts and a small orange.
• Dinner: Grilled chicken with quinoa, roasted Brussels sprouts, and a drizzle of olive oil.
We encourage you to focus on whole foods wherever possible during this 14-Day Reset. However, if you're currently using a protein powder or other supplements — and it's helping you meet your goals or recover from training — it's totally okay to continue using it.
If possible, look for one with no added sugar, minimal artificial ingredients, and a short ingredient list. But don’t stress if you can't find the perfect protein, this is about progress, not perfection!
Your training recovery, protein intake, and consistency matter more than switching products right now. Use your best judgment, and let us know if you need help reading labels.
1. Meal Prep: Prepare meals and snacks in advance to ensure adherence. Preparation is the #1 key to success here!
2. Mindful Eating: Chew slowly, savor each bite, and avoid distractions while eating.
3. Log Your Meals: Keep a nutrition log in your Tribal Fitness app. This will help you identify if you over/under-consuming.
4. Exercise: Maintain your normal workout schedule during this reset, but ensure you a consuming the nutrients needed to fuel your strength training and support recovery, performance, and muscle preservation.
Pre-Workout Nutrition (30–90 minutes before training):
Post-Workout Nutrition (within 30–60 minutes):
5. Know your Macros: Knowing your macros and recommended caloric intake is critical to ensuring you are meeting your fitness goals. Check out our post about Understanding Macros and calculate your recommended macros using our macro calculator.
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Download our printable Grocery Shopping Guide to help you identify what to buy and what foods to avoid.
Shop the outer perimeter aisles of the grocery store. Typically the perimeter is where you will find the fresh fruits, vegetables, meats and minimally processed foods. The inner isles of the store will contain all of the ultra-processed and unhealthy foods.
These terms refer to food items that are often made with multiple ingredients and additives, with minimal resemblance to their original form. They tend to be high in added sugars, unhealthy fats, and sodium.
Examples:
Key Characteristics of Processed Foods
While some processed foods can be part of a healthy diet (e.g., canned vegetables without added salt), ultra-processed foods are often less nutritious and can contribute to health issues when consumed excessively. It’s essential to read labels and make informed choices.
👉 Current Tribal Fitness clients: Questions? Message us in the app or text us directly.
👉 Not a client yet? We’d love to help! Contact us to explore training or coaching options.
Disclaimer: Non-Medical Nutritional Guidance
The information provided in this consultation, blog article, and website, including any nutritional and fitness guidance, is for general informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. I am not a licensed medical professional, registered dietitian, or nutritionist.
Please consult with your healthcare provider or a qualified medical professional before starting any new diet, exercise program, or nutritional regimen. It is your responsibility to work directly with your healthcare provider to ensure that the advice or information provided is safe and appropriate for your specific needs and health conditions.
By choosing to act on any information provided without prior approval from your healthcare provider, you acknowledge and agree to assume full responsibility for your decisions and actions. Under no circumstances shall Tribal Fitness, Inc., it's employees, or contractors be held liable for any loss, damage, or injury resulting from the use of the information provided.
