Reboot and Revive
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
Food
In the food section, you’ll find essential resources to support your new anti-inflammatory lifestyle, including helpful food lists and meal planning guidance. Enjoy anti-inflammatory treats while still nourishing your body! You’ll also have access to 400+ delicious gut-friendly recipes, along with tips on buying, storing, and cooking foods that promote healing and reduce inflammation.
This section also features a guide for dining out while staying on track, insights on gut-health supplements, and strategies to curb sugar and starch cravings—helping you maintain balance and long-term success.
All Recipes
Reboot and Revive
Reboot and Revive is your structured reset programme, available exclusively to Premium members, designed to help you get back on track whenever you need it. Whether you’ve slipped into old habits, faced a busy spell, or simply want a focused restart, this plan gives you everything you need in one place.
You’ll have access to a selection of seasonal menu plans—carefully crafted to suit the time of year, support your energy levels, and make the most of fresh, anti-inflammatory ingredients. Simply choose the plan that works best for you, and follow it for as long as you need to feel re-energised and in control.
Each Reboot and Revive plan includes:
- Meal Plans – nourishing, flavour-packed menus to keep you satisfied and on track.
- Shopping List – a ready-made, organised list so you can shop quickly and efficiently.
- Movement Routines – adaptable workouts for all levels, helping you build strength, mobility, and fitness at home or in the gym.
- Meditation Practices – short, effective sessions to calm your mind, reduce stress, and boost focus.
This seasonal approach keeps your meals varied, your body moving in a balanced way, and your mindset refreshed—without the overwhelm of constant planning.
With Reboot and Revive, you have a proven framework to reset your habits, nourish your body, and restore your motivation whenever you need it.
Eating Out While Living the Eat Burn Sleep Lifestyle
Eat Burn Sleep lifestyle has been designed by Yalda to give you a good amount of flexibility. We are confident that by following it, you’ll have a lot of fun and give it your best! Although you don’t have to eat prescribed meals at your mealtimes, it’s essential to stick as closely as possible to the meal planning advice. Some foods are better consumed at certain times of the day.
You may be wondering what giving your best looks like. If you slip up, does that mean you’ve messed up and ruined all the excellent work you’ve put in?
Not at all! We all have bad days, stressful times, or indulgent evenings out with friends and loved ones.
It’s so important to remember that when you make less-than-ideal decisions, don’t let these define you!
While we want to encourage you to make the healthiest choices possible, most of the time, remember it’s all about balance and moderation. You can still succeed if you keep one significant factor in mind: consistency.
Here are some tips to help you stay on track wherever you go.
Home Cooked Meals
Be sure to plan your meals at home for the first week of the Six Week Reset, so you are prepared and reduce the chances of feeling deprived. Go shopping for the foods you will have and write down your meals; when you prepare them, you have certainty (human beings thrive on certainty).
If you have lunch in the office, preparing a lunch box will stop you from snacking at 11 a.m., as you have taken the time to prepare it and know that you are going to eat your meal soon. Sometimes, a simple cup of tea will tide you over until lunchtime.
Meals at Work
You can eat at work if you have a canteen, pick up food from a nearby store, or prepare a lunchbox. The key here is to decide what you’re going to eat and at what time. As explained above, certainty and being mentally prepared increase your chances of success. For your lunchboxes, you can also use leftovers from meals at home. You can throw anything in your lunchbox as long as it complies with the Foods Lists.
If you are planning to buy your meal near the office, the ideal scenario would be to buy it earlier, before you are hungry, and before the rush hour. This will again give you more certainty about your next meal and reduce your chances of snacking on the wrong foods.
Meals in Restaurants
Ordering in restaurants according to the Eat Burn Sleep principles is easy. After all these years of eating like this, Yalda is on auto-pilot and doesn’t struggle to find nutritious options that are gut health and anti-inflammatory friendly in most restaurants.
The great thing about Eat Burn Sleep being an online platform is that you can access it from anywhere on your mobile phone and check the foods you should be sticking to if you need to. The lifestyle is flexible enough to eat anything as long as it is on the Food Lists, and you don’t need to stress about it!
We suggest you check the restaurant menu online before going out. This will enable you to make your choice quickly without being tempted by inflammatory options. The only restaurants you may struggle with are vegan ones, which use a lot of grains, beans, and pulses.
Health Fact
In general, chickpeas, beans, and pulses contain high levels of omega-6 (inflammatory) and lectin, which is a gut irritant.
When you eat in restaurants, go in with a positive mindset and think that this is the chance for you to order delicious foods that are Eat Burn Sleep compliant but may be complicated to make at home! Someone is making it for you, so make the most of it!
In the following section, we suggest the best cuisines to choose when planning your next meal with friends or midweek takeaway. Yalda has shared her favorite cuisines that will nourish you but are also tasty and satisfying.Eating out should be a fun experience, so don’t feel like you aren’t allowed to go out if you’re living the Eat Burn Sleep lifestyle!Be encouraged to enjoy meals in moderation and learn to live an anti-inflammatory lifestyle in all circumstances.
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- Italian. Stick to meals prepared with olive oil and skip the pasta, mozzarella, pizza, and risotto sections. Generally, the rest of the menu is very compliant with EBS Lifestyle!
- Japanese. Yalda loves all Japanese starters such as sashimi, salmon, tuna tartare, and grilled meat and fish. Skip the edamame, rice, noodles, and sweet sauces like teriyaki, which is often high in refined sugar. You will find that a lot fits in with the lifestyle, so enjoy it! If you have a strong gluten intolerance, you can ask for tamari sauce instead of soy sauce, but if not, don’t stress and enjoy the meal as is!
- Lebanese/Middle Eastern. These menus offer many grilled fish, meat, chicken, and salad dishes. Of course, you need to avoid hummus (order an aubergine dish instead), bread (why not try using crudités for your dip?), and rice as per the Food Lists, but the rest of the menu is generally fine! These cuisines tend to cook with oil rather than butter, making ordering much more accessible.
- Vietnamese/Thai. Like Japanese cuisine, you can order most food on these menus except rice and noodles. Be careful with stir-fries, and make sure they do not taste too salty. We suggest asking for reduced salt when you order your dishes to avoid water retention and dehydration the following day.
- Steakhouse. Enjoy the protein and vegetables allowed on the Food Lists, but skip the butter on the steak and no French fries!
- Seafood/Fish. Generally, a great option as long as the fish isn’t cooked in butter. You could ask for grilled fish with olive oil and salt on the side. This will also allow you to truly enjoy the product when it isn’t served with a heavy, creamy sauce. You can have tartar sauce on the side, but only in moderation!
Restaurants To Avoid
If you can, avoid the following cuisines.
- Vegan. These primarily serve inflammatory grains, beans, pulses, lentils, and hummus, containing both lectin (a gut irritant) and omega-6 fatty acids.
- French. Butter, cream, and dairy are the main ingredients in French cuisine, making it much harder to order. However, French restaurants in the south of France are fine, as they tend to cook with olive oil, as is the case in Italian restaurants.
- Chinese. These restaurants can be pretty tricky, as this cuisine has a lot of salt, sugar, oil, and MSG. Grilled or roasted foods are acceptable. Stir-fries could leave you bloated the next day.
- North Indian. Ghee is the main ingredient in many dishes, and chicken is marinated in yogurt for Tandoori options. The spices can upset the digestive system, so we suggest making dairy-free curries at home with moderate spices.
Bonus Tips
Staying consistent is so important! This is your secret key to reaching your health and wellness goals. If you’re consistent, slip-ups or the occasional treat will never hold you back and, most importantly, never stress you out!
Whether you’re going on a trip, have fun dinner plans, or make a mistake when you’re stressed, it won’t matter as long as you keep up with your EBS Lifestyle most of the time! Reaching the top will be much easier when you don’t let mistakes bring you down.
Staying consistent means sticking to your lifestyle! The lifestyle is designed to keep you feeling amazing and looking your very best, so stick to it as much as possible.
Having a treat meal in moderation is fine, but make sure your next meal is healthy and EBS-approved!
Remember, what you do most of the time matters most. So do your best to stay on track even when you don’t feel like it – you’ll be so glad you did!
Food lists
Welcome to the Eat Burn Sleep traffic light system! We regularly update the food lists based on the latest research and findings, so make sure to check them back often. The Eat Burn Sleep lifestyle is all about moderation and common sense. If you eat out, don’t worry too much if your meal isn’t 100% perfect – what matters is that the bulk of it conforms to the food lists’ guidance. You’ll be amazed at the results as you follow the meal planner consistently!
For the duration of the Six Week Reset, you can have any food and drink from the Green Light Lists on a daily basis. While these are free foods, be mindful that you still follow the Eat Burn Sleep method, meal planning, and pay attention to portion sizes – remember, even good things are bad for you in excess!
Vegetables
- Asparagus
- Bean sprouts
- Broccoli
- Carrots
- Chard
- Chinese Cabbage
- Eggplant
- Green Beans
- Jicama
- Konjac Noodles
- Mushrooms
- Onions (all)
- Quinoa
- Sea Vegetables/Seaweed (all kinds)
- Sugar Snap Peas
- Tiger Nut
- Water Chestnuts
- Artichoke
- Beetroot
- Brussel Sprouts
- Cauliflower
- Chestnuts
- Coriander
- Endive
- Hearts of Palm
- Kale (not raw)
- Leeks
- Mint
- Parsley
- Radicchio
- Shallots
- Squash (all kinds)
- Tiger Nut Flour
- Watercress
- Arugula/Rocket
- Bell Peppers
- Butternut Squash
- Celery
- Chilies
- Cucumber
- Fennel
- Herbs (all kinds)
- Kelp Noodles
- Lettuce (all kinds)
- Okra
- Parsnips
- Radishes
- Spinach
- Sweet Potatoes
- Tomatoes
- Yam
- Bamboo Shoots
- Bok Choy
- Cabbage
- Celeriac
- Chives
- Daikon
- Ginger
- Jerusalem Artichoke
- Kohlrabi
- Mallow leaves
- Olives
- Pumpkin
- Rhubarb
- Sprouts
- Taro
- Turnips
- Zucchini/courgette
Proteins
Fish & Seafood
- Anchovies
- Bass
- Calamari
- Clams
- Cockles
- Cod
- Crab
- Crayfish
- Grouper
- Haddock
- Halibut
- Lobster
- Mackerel
- Mahimahi
- Mussels
- Octopus
- Oysters
- Perch
- Pike
- Pollock
- Prawns
- Salmon
- Sardines
- Scallops
- Shrimp
- Snapper
- Sole
- Squid
- Swordfish
- Trout
- Tuna
- Whitefish
Meat
- Beef
- Deer
- Goat
- Lamb
- Ostrich
- Lean Pork
- Rabbit
- Veal
- Venison
- Wild boar
Poultry
- Chicken
- Duck
- Guinea fowl
- Goose
- Partridge
- Pheasant
- Pigeon
- Poussin
- Turkey
- Quail
Eggs
- Chicken
- Duck
- Quail
Other
- Tofu
- Miso
Low-sugar fruit
- Apple
- Avocado
- Blackberries
- Blueberries
- Coconut
- Cranberries (unsweetened)
- Lemon
- Lime
- Plantains
- Raspberries
- Strawberries
Other
Oil
- Olive Oil
- Avocado Oil
- Coconut Oil
- Flaxseed Oil
- Sesame Oil
Vinegar
- White/Red Wine
- Cider Vinegar
- Apple Cider Vinegar
- Balsamic (no glaze)
- Rice Vinegar
- Vinegar
Salt
- Kosher Salt
- Pink Himalayan Salt
- Rock Salt
- Rock Salt
Sweeteners
- 100% Stevia
- Cinnamon
Condiments
- Bovril
- Coconut Aminos
- Fish Sauce
- Garlic
- Herbs
- Marmite
- Mayonnaise
- Mirin Seasoning
- Mustard
- Nutritional Yeast
- Pepper
- Pickles
- Sriracha Sauce
- Soy Sauce
- Spices
- Stock Cubes
- Tabasco
- Tamari
- Worcester Sauce
Fermented foods
- Sauerkraut: 2 tbsp. a day
- Kimchi: 2 tbsp. a day
- Low-sugar kombucha: 1 cup a day
- Pickles:2 pcs a day
Other
- Arrowroot powder
- Bamboo flour
- Cacao powder (unsweetened)
- Cacao nibs
- Plantain flour
- Vanilla extract
Drinks
Water
- Bottled Water
- Filtered Water
Tea*
- Green Tea (up to 4 cups/day)
- Herbal Tea
Coffee
- Swiss Water Decaf
- Dandelion Coffee
Plant-based Milk*
- Almond
- Cashew
- Coconut
- Hazelnut
- Soy / Soya milk**(green list for those over 40, orange for those under 40)
*All teas and milks listed should be unsweetened
** Soy milk can be enjoyed at any age, but is best consumed in moderation before 40, as its phytoestrogens are more beneficial when natural estrogen levels begin to decline.
These foods are nutritious but should be consumed in moderation.
You can choose treats from each category:
Week 1:
No treats.*
Weeks 2 – 6:
1 Savory Orange Treat per day.
Up to 3 Sweet Orange Treats per week.
After Week 6:
1 Savory Orange Treat per day.
Up to 3 Sweet Orange Treats per week.
3 Whole Foods Orange Treats per week.
*I would recommend waiting until Week 2 of the Six Week Reset until you reintroduce Orange Foods. However, if you find it challenging to stick to Green Foods, you can have one serving of Savory orange treats a day.
On days when you consume Red or Orange list Treats — foods high in refined carbohydrates such as pasta, wine, or ice cream — it is advised to omit additional good carbs.
Including good carbs is essential for supporting neurotransmitter synthesis; a controlled insulin response promotes the production of serotonin and melatonin, contributing to mood stability and sleep regulation. However, on treat days, the insulin response from these high-glycemic foods sufficiently stimulates this pathway.
Adding further carbohydrates would place unnecessary metabolic stress on the liver and pancreas, which are already engaged in processing excess glucose. Over time, this can contribute to liver overload, increased cortisol levels, impaired insulin sensitivity, and systemic inflammation.
And why aren’t those treats allowed daily? Because they can lead to excessive insulin spikes, blood sugar imbalances, weight gain, and inflammation. That’s why they belong in moderation, not on the daily green list.
Savory Orange Treats: choose one per day
I would recommend waiting until Week 2 of the Six Week Reset until you reintroduce these foods. However, if you find it challenging to stick to Green Foods, you can have a serving of savory Orange Foods a day.
Nuts & Seeds
- 1 tablespoon of seeds (sesame, sunflower, pumpkin, chia, flaxseed and others)
- 15 almonds
- 4 walnuts
- 5 macadamia nuts
- 13 whole cashews
- 10 pecan halves
- 4 brazil nuts
- 29 pistachios
- 77 pine nuts
- 12 hazelnuts
- 1 tablespoon of unsweetened nut butter (follow the nuts list above)
- 1 tablespoon of tahini paste
Pork
- 2 bacon rashers
- 1 fatty pork meat portion
- 5 thin slices of chorizo
- 5 thin slices of salami
Other
- 1 serving of light banana bread
- 1 serving of savory paleo bread
- 1 serving of unsweetened coconut yogurt
Drinks
- 2 cups of coffee/day
- 3 cups of black tea before noon
- 2 glasses of sparkling water/day
Sweet Orange Treats: choose up to 3 per week
You can have up to 3 servings per week of these foods after Week 2. They taste absolutely delicious but should be enjoyed in moderation. A good guide in terms of calories is to have between 200 and 300 calories of these foods per serving.
Sweet Fuit
- Apricot
- Banana*
- Blood orange
- Cantaloupe
- Cherries
- Clementines
- Dragon fruit (pitaya)
- Figs
- Guava
- Grapes
- Grapefruit
- Kiwi
- Lychee
- Mandarines
- Mango
- Melon
- Nectarine
- Orange
- Papaya
- Peach
- Pear
- Pineapple
- Plums
- Pomegranate
- Satsuma
- Watermelon
Dried Fruits
- 10 dried apricots
- 9 dried prunes
- 4 dates
- Other dried fruits
Honey & Syrup
- 4 tbsp honey
- 4 tbsp maple syrup
- 4 tbsp agave syrup
- 4 tablespoons of date sugar
- 4 tablespoons of coconut sugar
Treats
- 1 serving of paleo cake
- 1 sweet paleo muffin
- 2 energy balls
- 20g dark chocolate
Drinks
- Coconut water
Other
- 1 serving of tapioca pearls (tapioca balls/boba)
* Light Banana Bread and Paleo Pancakes go under Savoury foods, as combining bananas with eggs and almonds lowers their glycemic Index.
One serving of sweet fruit is 1 medium fruit like banana, orange, or pear, 2 small fruits like apricots, kiwi, or plums, or a cup of smaller fruit.
Favor whole fresh fruit instead of blended when possible.
Pairing sweet fruit with nuts lowers the GI of your snack and helps to keep your blood sugar levels more stable.
Whole Foods Orange Treats: choose up to per week after the Six Week Reset
Note: During the Six Week Reset, these foods count as one of your weekly treats (see The Treat System).
After week 6, you can have 3 servings of the whole foods orange list, one savory orange treat a day and 3 servings of sweet orange treats a week.
These are whole foods that are traditionally considered healthy. However, overconsuming them may cause an imbalance in the gut microbiome.
Grains tend to be high in omega-6 fatty acids, which can be inflammatory (we tend to have lower levels of omega-3 fatty acids – which are anti-inflammatory – and higher levels of omega 6 due to our overconsumption of grains).
Plant proteins have an incomplete chain of amino acids (13 vs 15 for animal protein) so unless you come from a traditionally vegetarian family, I would always suggest favoring healthy animal protein in moderation (following the meal planning guidance) as your source of protein.
Having said that, some grains and plant proteins have been traditionally consumed in many cultures, and you can have them on the lifestyle as long as they are unprocessed and you follow the guidance shared below.
I would suggest limiting these foods to 1 cup a week after Week 6 of the Six Week Reset (see the Treat System below for more information).
It’s best to choose foods that are traditionally eaten in your region of origin. Our microbiome evolves over time, and traditional foods that our grandparents used to eat tend to agree with us more. There are a few reasons for this.
1. Our microbiome evolves with our environment and the foods we eat, so for example, someone from India who grew up in a traditionally vegetarian household will have a system more efficient at protein recycling. Their body will not flush out proteins as quickly as someone who traditionally comes from an animal protein-eating family.
2. We inherit our mother’s microbiome at birth (even when born via C-section). The first bacteria we are exposed to is our mother’s, and the people who cared for us as babies, as we were exposed to their holobiome – a cloud of bacteria surrounding every single one of us.
3. It has been found that people living in the same household share a similar microbiome.
For example, if you are from Northern Europe, you may digest dairy products and potatoes better than someone from Asia. If you are from South Asia, lentils and rice would be a better choice for you.
Grains, bread, pasta
- Homemade fresh pasta (with eggs)
- Sourdough artisan br
- Unprocessed ancient grains like buckwheat, teff, oats, brown rice, wild rice native to your region
Potatoes
- Baby potatoes (over large potatoes which have a higher glycemic index)
Legumes
- Lentils (soaked* or sprouted)
- Chickpeas (soaked or sprouted)
- Garden peas (fresh)
- Petits pois (fresh)
- Broad beans (fresh or soaked)
- Black-eyed peas (soaked)
- Edamame beans (fresh)
- Yellow split peas (soaked)
- Red split peas (soaked)
Dairy
- Sheep milk
- Goat milk
- Camel milk
- A2 cow milk un-homogenized
- Live unsweetened yogurt with milk of the above
- Traditional unprocessed cheese (preferably unpasteurized, unless you are immuno-compromised or pregnant)
Soy Products
- Soy / Soya milk**(green list for those over 40, orange for those under 40)
- Soy yogurt
- Tempeh
Oils
- Rice oil
- Sunflower oil
Other
- Oat milk
- Oat yogurt
- Ketchup
- Umesu
*Soaking legumes helps reduce lectins, as the lectins transfer into the water the legumes have been soaked in.
Here are a few tips:
Soak the legumes in water overnight, discard the water and rinse in clear water before cooking.
Buy canned beans and drain the water and rinse in clear water before cooking.
If you boil the beans, also discard the water once the beans come to a boil and add fresh water to continue cooking.
** Soy milk can be enjoyed at any age, but is best consumed in moderation before 40, as its phytoestrogens are more beneficial when natural estrogen levels begin to decline.
The red-light foods form part of the treat system from week 2 of the Six Week Reset. The red foods are the foods you should avoid in this lifestyle unless you are having a treat from week 2 onwards. Many of these foods offer no health benefit and in fact negatively impact your gut microbiome. However, I include them in the lifestyle as they are often found in social situations, like parties and meals out with friends.
Social interactions are crucial for your mental and physical wellbeing, so I encourage you to enjoy them and treat yourself in moderation!
I also do not believe in being extreme about food or lifestyle. Life has to be lived, so please enjoy yourself with the treats you are missing and let any guilt go! Enjoy and smile! A little naughtiness is absolutely fine in moderation.
Scroll down to find out how the Treat System works!
Food
Processed Beans
- Beans
- Peas
- Peanuts
Processed Grains
- Barley
- Corn
- Maize
- Millet
- Rice
- Rye
- Spelt
- Sweet Corn
- Wheat
- Any other processed grain products
Processed Dairy
- Conventional dairy made from A1 cows milk
- Butter
- Cheese
- Ghee
- Milk
- Yogurt
Oils
- Canola
- Palm
- Peanut
- Rapeseed
- Soybean
- Margarine, Hydrogenated vegetable oil
Sugars
- Refined sugar
- Brown sugar
- Agave nectar
- Barley malt
- Blackstrap molasses
- Brown rice syrup
- Carob syrup
- Corn syrup
- Evaporated cane juice
- Fruit juice
- Fruit juice concentrate
- Golden syrup
- High-Fructose Corn Syrup (HFCS)
- Invert sugar
- Malt syrup
- Molasses
- Rice syrup
- Refiner's syru
- Sorghum syrup
- Treacle
- Dextrose
- Fructose
- Galactose
- Glucose
- Lactose
- Maltose
- Sucrose
Sweeteners
- Sorbitol (E420/420)
- Mannitol (E421/421)
- Isomalt (E953/953)
- Maltitol (E965/965)
- Maltodextrin (E1400/1400)
- Lactitol (E966/966)
- Xylitol (E967/967)
- Erythritol (E968/968)
Thickeners
- Bean gum (E410)
- Guar gum (E412)
- Carrageenans (E407)
- Gellan gum (E418)
- Xanthan gum (E415)
- Karaya gum ( E416)
- Tara gum (E417)
Emulsifiers
- Soy lecithin
- Egg lecithin
- Sunflower lecithin
- Mono/diglycerides
- SSL
- CSL
- Propylene glycol esters
Other
- Cassava (tapioca)
- Cereals
- Processed Foods
- Potatoes (large)
- Semolina flour
Drinks
Soft Drinks
- Energy Drinks
- Fizzy Drinks
- Fruit Juices
- Sodas
Alcohol
- Champagne
- Cocktails
- Sparkling Wine
- Spirits
- Wine
The Eat Burn Sleep
Quick reference guide
Recipes
01Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
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Food lists
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Expert advice
03Forum
A place for asking questions that might feel too big or too small for professional help, and getting responses from both peers and moderators.
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Forum
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01 Recipes
Recipes
Delicious, gut-friendly meals designed to reduce inflammation and support your health—just pick your dish and enjoy the benefits.
Recipes
-
02 Food lists
Food lists
The EBS Traffic Light system of food categories with more guidance on each color.
Read the guide
-
03 Expert advice
-
04 Forum
Forum
A place for asking questions that might feel too big or too small for professional help, and getting responses from both peers and moderators.
Forum access
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