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
Ready to dive in?
Let’s start with Week 1!
Masterclass 01: The Reset
Inflammation 101
The above masterclass covers the following:
- What is chronic inflammation?
- Examples of inflammation-related issues
- How come you haven’t heard about the importance of inflammation before?
- The Eat Burn Sleep Lifestyle and how the platform works
- How do we measure chronic inflammation?
- Signs of chronic inflammation
- What to focus on in the coming week
Week 1 Overview – The Reset
As the advice for Week 1 is slightly different from that for the other weeks, read this section carefully.
The goal in Week 1 (The Reset) is to kickstart your body into your new lifestyle and eliminate any bacterial overgrowth without shocking it by implementing changes that are too abrupt. One week isn’t enough to replenish all your gut bacteria, but it will help start that process and curb your cravings for the future. Bacterial overgrowth leads to many issues and can cause terrible cravings.
Keep in mind that everyone has a different starting point at the beginning of the Six-Week Reset. Some people are here to lose a few pounds, while others have serious health issues such as Colitis, IBD, and Endometriosis. Whatever your goal is, the more you follow the EBS anti-inflammatory lifestyle and listen to your body, the better your results will be!
Coping with Cravings
Some people feel amazing from the first week, others find the first couple of days easy, but struggle on day three. This is generally the most challenging week, as the bacteria in your system are being killed off. We give you great coping strategies for this time in the Cravings section of the Lifestyle Guide. We encourage you to look at the Recommended Inspirational Resources and to listen to the podcasts for additional inspiration. Your Daily Routines (walking, hydration, and meditation) will support you greatly in maintaining your motivation. They are non-food-related ways to improve your health.
Remember, you are investing in your long-term health and well-being. It is a hugely valuable investment that will get easier!
Starting Well
To help yourself make the most of your first week on the Six-Week Reset, please follow the advice below:
- Do not drink coffee. You mustn’t drink caffeine-containing drinks (except green tea and oolong tea). If you miss the taste of coffee, a good alternative is dandelion coffee. You can buy it as ground dandelion and use it in your cafeteria or French press, as you would with ground coffee. However, if you are used to drinking a lot of coffee (3 cups a day or more), cut it back to 1 cup (or 2 shots of espresso) to avoid putting your body into shock by cutting it out completely.
- Avoid snacking (eating in between meals) unless you do not need to lose weight. However, if you were used to snacking a lot before you started the Six-Week Reset, you can have an apple with a cup of tea, 10 almonds, 1 anti-cravings shake, or anything else from the snack section when you really need it. A good snack option during week 1 if you are feeling low in energy is a sliced apple sprinkled with good-quality salt, which supports your electrolyte balance and can reduce your headaches, and cinnamon, which naturally helps balance blood sugar levels. If you are not looking to lose weight or if you’re looking to gain weight, follow the snacking guidelines in the Meal Planning section below and the Healthy Weight Gain Expert Advice.
- Only eat low-sugar fruit. You can choose a large apple (skin on) or a handful or ½ cup or 75g of blueberries, raspberries, strawberries, or blackberries. This means other fruits on the Green list are not allowed in week 1.
- Stick to the advice in the Meal Planning section, especially regarding your breakfast. This week, it is more important than ever to have a protein-packed breakfast unless you are used to having a breakfast that’s high in sugar (for example, muesli or pancakes). If you crave it, you can have the Light Banana Bread breakfast option or any of the light banana bread recipes in the Recipes section.
- Ease into the lifestyle. If it is very different from how you used to eat, introduce the changes slowly. For example, if you used to drink a lot of coffee, reduce it back to 1 cup a day rather than stopping suddenly. Do not shock your body, as that can raise your cortisol levels (stress hormone) and not be optimal for good health. If you are used to eating a lot of sugar and carbohydrates, ensure you have enough good carbs. Insulin is a precursor to serotonin (the happy hormone), and a sudden drop could make you feel low. Remember, it is not about perfection. It’s about progression.
- Do not consume any alcohol.
- Make sure to follow the hydration advice carefully.
- Include moderate movement. I would suggest walking and exercising gently for no more than 20 minutes up to three times this week, only if you already have an exercise routine. If you do not exercise, do not start until Week 2, apart from walking. Exercising too heavily can put your body into shock, create inflammation, raise cortisol levels, and trigger cravings. Make sure to include walking as part of your daily must-dos, as walking is meditative, reduces inflammation, helps burn fat while preserving muscle mass, and improves digestion. You can check my advice on how to walk and how much to walk each day here.
Remember that it isn’t the new lifestyle that’s difficult. It is the change that comes with it. Humans love routines, and we struggle to adapt to change. However, when this lifestyle becomes your new routine, you will thrive in it!
Enjoy this week, and make sure to try the delicious inflammation-reducing recipes! They are easy and will help you improve your habits at home and outside the house.
After the Six-Week Reset, if you feel you have overindulged, follow the advice in Week 1 again for 3 to 7 days to quickly reset your gut and body, as well as the Overindulgence Recovery Protocol (premium membership).
Exercising in Week 1
Focus on the right food and your Daily Routines (walking, hydration, and meditation).
We suggest doing your daily steps and getting used to your daily must-dos during your first week on the Six-Week Reset. We recommend not exercising during this first week, as it is important not to shock your body. This creates inflammation and is counterproductive over the long run. The movement and exercise videos aim to calm your system down (walking is anti-inflammatory) and are as gentle as possible with the new changes in your life.
Do You Need a Pre or Post-Workout Meal?
You don’t. Make sure to hydrate during exercise and keep to your mealtimes. Only if you really need a snack, whether exercising or not, can you pick from the list of snacks allowed. Yalda often does a workout before a meal, and if she doesn’t, she has a cup of herbal tea and an apple if she feels hungry after her workout.
What is a Healing Crisis?
It is also possible that you will experience a “healing crisis.” This is when you feel worse before you get better. If this happens, don’t worry. This is a normal process and part of your healing journey.
A healing crisis can manifest itself in many different forms. You might experience headaches, a foggy brain, extreme tiredness, low energy, and even a low mood. Do not worry. This should disappear by the end of the week! The cause for it can be a die-off of bacteria in your gut, and also because your liver is getting rid of toxins accumulated over the years. This is good news. Your body is working on getting you better!
Make sure to drink plenty of water and have some good quality salt (sea salt, rock salt, pink Himalayan salt, fleur de sel). Good quality salt will ensure you replenish your body with minerals after losing a lot of water. You also need electrolytes for water balance in your body. If you are too low in minerals and electrolytes, you can also experience low blood pressure, making you feel dizzy and lethargic. This lifestyle helps eliminate water retention, but having enough good salt in your diet is essential.
As you are eating plenty of vegetables and good fiber and drinking plenty of water, the bacteria and excess toxins will eventually be excreted from your system through urine and stools.
Please give it a bit of time, and make sure to rest during this time. This is another reason not to exercise during the first week. Your body is already doing a lot of work!
Food lists
Food lists
Meal Planning
In this section, you will learn everything you need to know about meal timing (when to eat) and combining different food types (protein, vegetables, and good carbs) for optimal results (how to eat). In each category (e.g., meal timing, breakfast, lunch, and dinner), you will find a rule of thumb and detailed and nuanced information that will help you understand the rule of thumb.
Take your time to read this entire section carefully.
The main goal of this section is to help you ease into the Eat Burn Sleep anti-inflammatory lifestyle while resetting your gut health. This means that, on the one hand, Week 1 advice is more strict than regular meal planning advice (e.g., during week 1, you are not allowed to eat any foods from the orange list). This is necessary to reset your gut health. On the other hand, it is important not to change your lifestyle too abruptly (e.g., coffee is to be avoided, but if you are used to drinking a lot of coffee, it’s best not to cut it out completely). If you feel that the Eat Burn Sleep lifestyle is very different from your usual lifestyle, it is best to ease into the new lifestyle gradually. However, if you are used to a reasonably healthy lifestyle, you can go all in from day 1. This decision is up to you, and remember: it’s not about perfection; it’s about damage limitation!
Please note that this section is suitable for week 1 or when you need a little reset after overindulging.
General RULE OF THUMB for week 1: Focus on just the Green List, minus the fruit section: the only fruits that are OK to consume in Week 1 are apples and berries.
Meal timing
RULE OF THUMB: plan 5 hours between meals and do not eat in between meals during week 1 if you can.
It’s best to have 5 hours between meals, e.g., breakfast at 8 am, lunch at 1 pm, and dinner at 6 pm. However, the Six-Week Reset is very flexible, and you can adjust the timings to fit your schedule. Please refer to the Unusual Eating Times Expert Advice if you have an irregular schedule.
Breakfast, Lunch, and Dinner
RULE OF THUMB: Start your day with a large glass of water or herbal tea and have breakfast that consists of two parts (1. protein and 2. vegetables and low GI fruits).
Hydration
If you often wake up craving something sweet instead of something savory, there’s a reason for this craving: dehydration. Start the day by hydrating your body and have a large glass of water or herbal tea upon waking before reaching for that cup of coffee. Your body has been without water for at least eight hours and will need a top-up. Green tea, black tea, and coffee are diuretics (they make you pee) and, therefore, can dehydrate your body.
When craving sugar, always remember first to drink water and eat foods rich in protein (a boiled egg is perfect!). This water and protein combination will keep you feeling hydrated and full.
I would suggest starting your morning every day in the following two parts. They do not have to be done in order, so you can start with part 2. The fruit options I suggest are low enough in sugar for you to start your day with it.
Breakfast – Part One
One serving of fruit or raw vegetables that are low in sugar and high in fiber.
HEALTH FACT
Raw foods stimulate enzyme production and support good digestion. They keep your system more alkaline (not acidic and less inflamed). Fruit also contains vitamin C and antioxidants, which have many health benefits.
Fruit is a healthy way to get important fiber and vitamins into your body. However, too much fruit can spike your blood sugar levels and increase harmful bacteria in your gut. Fruit is indeed healthy, but it’s essential to bear in mind that natural sugar is still sugar, and like everything else on the EBS lifestyle guide, moderation is key. It’s also important to remember that portions are essential, and your body doesn’t need much fruit to get the nutritional benefits.
The allowed fruits below are low in sugar and ideal if you want fruit in the morning without spikes in blood sugar levels after a long fast (your last meal was probably about 10 hours earlier). When our stomachs are empty, any form of sugar (including natural sugars) will raise our blood sugar levels more than if we eat sugar at the end of a meal or paired with fat or protein.
We suggest choosing one item from the following list:
- One apple (skin on)
- A large handful or ½ cup or 75g of blueberries, raspberries, strawberries, or blackberries
- One large carrot
- One small carrot and 6 cherry tomatoes or other crudités (cucumber, fennel, etc.)
Breakfast – Part Two
This is the most important part of your breakfast. These healthy proteins will sustain your energy levels, give you mental clarity, improve your body composition, support gut health, and enhance cell renewal.
HEALTH FACT
Your body needs protein for cells to be healthy. Animal proteins contain a chain of 15 amino acids compared to 13 in plant proteins. Plant proteins are incomplete and do not contain vitamin B12, which is essential for blood production and nervous system function.
You can have any of the breakfast options from the recipe section (choose “breakfast” in the “meal-type” filter), which include:
- Omelet with 3 egg whites and 1 yolk using olive oil
- One serving of chicken/turkey/fish/meat/prawns (leftovers work great here)
- Shakshuka: either 2 eggs + vegetables and tomato sauce or 3 egg whites + vegetables and tomato sauce (discard the yolks)
- Scrambled eggs, salmon, and beetroot
- One serving of Persian herb omelet
- Zucchini and oyster mushroom omelet
- Omelet: mushrooms, basil, and chives
Keep in mind that while the above food types and proportions are ideal, this may not suit you in the first few days if the difference between your current lifestyle and the Eat Burn Sleep lifestyle is huge. In this case, we have a few suggestions for you to ease into the new lifestyle.
EXAMPLE 1: you are used to starting your day with 1 croissant with jam, orange juice, and 2 cups of coffee (high sugar breakfast), and you really can’t stand anything savory in the morning, let’s try and look at options that don’t make you feel deprived. For example, you could have anything from the following list of options:
- 2 slices of any of the light banana bread recipes (they are low in carbs, high in protein, low in fat, and high in fiber)
- 2 slices of paleo bread (3cm or 1in) + ½ avocado mashed + 2 slices of smoked salmon + capers + a squeeze of lemon
- 2 slices of paleo bread (3cm or 1in) + thin spread of nut butter + sliced apple + sprinkle of cinnamon
- 2 paleo bagels + ½ avocado mashed + 2 slices of smoked salmon + capers + a squeeze of lemon
- 2 paleo bagels + thin spread of nut butter + sliced apple + sprinkle of cinnamon
- 2 low-carb paleo mandarin and almond muffins
- 2 low-carb “newtella” muffins
- 2 low-carb chocolate and walnut muffins
- 3 paleo pancakes
- Flax and chia warm porridge
- Wild salmon spread with 1 bread roll
- 1 breakfast cookie
- 2 slices (3cm or 1in) of flax and chia light banana bread
- 3 fluffy protein pancakes
- Quinoa and chia seed porridge
- 2 slices (3cm or 1in) of seed bread
- 1 slice (3cm or 1in) of seed bread + 2 slices of smoked salmon
- 3 paleo mini bread rolls
- 2 paleo mini bread rolls + 2 slices of smoked salmon
- 2 servings of sweet potato blinis
- 1 serving of sweet potato blinis + 2 slices of smoked salmon
- 2 servings of zucchini fritters
- 1 serving of zucchini fritters + 2 slices of smoked salmon
- 1 matcha protein smoothie
- 2 slices (3cm or 1in) of paleo olive and rosemary bread
- 3 rosemary and chives paleo rolls
The above options will help you ease into the Eat Burn Sleep lifestyle. Once you are comfortable having these types of breakfasts, you can choose an optimal breakfast option (as mentioned above: eggs and/or other types of protein, vegetables, and low-sugar fruit). If you find it hard to give up something sweet in the morning, make sure to drink enough water throughout the day. Craving sweet foods is often a sign of dehydration. I have included several options that are perfect for on-the-go and for people who don’t want a proper meal for breakfast. The options above are all high in protein and fiber and with a low glycemic index.
EXAMPLE 2: You are used to having toast with baked eggs, cucumber, salmon, black tea, and freshly squeezed orange juice. In this case, a switch to an Eat Burn Sleep Week 1 compliant breakfast that is easier to make, and no extra steps are needed in between. You remove the toast, replace black tea with herbal tea, and replace the juice with some berries and an apple, and you are ready to enjoy your optimal EBS breakfast (eggs or other types of protein along with vegetables and low-sugar fruit)!
Enjoy your breakfast, chew well, and eat slowly and mindfully. This helps to kick-start your digestive juice production into gear, which enhances absorption. It also makes you reach the feeling of satiety quicker. Be ready to feel fresh and energized every morning!
Do you have to eat breakfast?
Not everyone is used to having breakfast. However, in the Eat Burn Sleep lifestyle, having a protein-packed breakfast is best to kickstart your metabolism and avoid overeating or snacking during the day. If you aren’t a breakfast person, you can have something light based on the recommended breakfast foods, as long as you are not snacking on sweet foods or overeating later in the day. Men tend to do much better than women with intermittent fasting for hormonal reasons, so if you are a man, it is OK to skip breakfast and follow the meal planner for your other meals. You can increase the portions slightly for lunch and dinner as long as you do not snack or overeat.
RULE OF THUMB: Choose one portion of animal protein (roughly the size and thickness of the palm of your hand) and twice as many vegetables.
We all know breakfast is the most important meal of the day, but lunch shouldn’t be overlooked. Lunch can be a victim of the dreaded time crunch, but it’s crucial to eat smart throughout the day so you don’t binge on junk food.
The following ratio should be used to plan your lunchtime meals: ⅓ protein and ⅔ vegetables. More precisely, your meal should include the following:
- Any protein (the size and thickness of your palm)
- Vegetables (twice as much as protein)
- A couple of tablespoons of olive oil/flaxseed oil/avocado oil/coconut oil
- Dessert: none or low-sugar fruit (berries or apple)
Protein is essential for energy, muscle maintenance, cell renewal, brain function, and gut lining health. It will keep you fuller for longer and maintain muscle mass. Include a side of non-starchy vegetables from the list, using a couple of tablespoons of olive oil or flaxseed oil in your dressing.
HEALTH FACT
Protein has extraordinary properties but is also acidic. Having a side of vegetables will mitigate the acidity and have healthy oils. Olive oil is very alkaline and packed with omega-9 fatty acids. Flaxseed oil is high in omega-3 fatty acids, which have anti-inflammatory properties.
RULE OF THUMB: Choose an equal amount of animal protein, vegetables, and good carbs
Stick to the following ratio, and you’ll be well on your way to a nutritious meal to end your day: ⅓ animal protein, ⅓ vegetables ⅓ good carbs. More precisely, your meal should include the following:
- Any protein (the size and thickness of your palm)
- An equal amount of vegetables
- An equal amount of good carbs (note: good carbs usually come from vegetable sources!)
- A couple of tablespoons of olive oil/flaxseed oil/avocado oil/coconut oil
- Dessert: none or low-sugar fruit (berries or apple)
Good carbs
HEALTH FACT
Carbohydrates release insulin, the precursor to serotonin (the happy hormone and a natural appetite suppressant), and melatonin (the sleep hormone). As a result, very low-carb diets can leave people depressed and never feeling full or satisfied.
Many carbohydrates, such as grains, beans, pulses, and potatoes, are bad for gut bacteria (feed candida) and inflammation (high in omega-6). So, the ideal choice is to pick carbohydrates from the green food list. Here are some excellent sources:
- All root vegetables except white potatoes (sweet potatoes, parsnips, carrots, beetroots, turnips)
- Butternut squash
- Pumpkin
- Artichokes
- Plantains
- Quinoa (be mindful of having too much, as it can lead to constipation)
You will be in a good mood, feel satisfied and sleep well. These are all essential for your mental well-being and overall health.
RULE OF THUMB: Avoid snacking during Week 1. If you are struggling and need a snack, you can snack on anything from the green list during week 1 to calm your hunger.
- An apple or a handful of berries with a cup of herbal tea – if you have an apple or berries (i.e., low-sugar fruit), you do not need to add nuts to lower your glycemic index snack.
- A sliced apple sprinkled with salt (can help if you feel dizzy)
- A sliced apple sprinkled with cinnamon (helps with sugar cravings as cinnamon is a natural sweetener and regulates blood sugar levels)
- A boiled egg and a hot drink
- A few slices of cold chicken or any lean protein that you fancy, with a raw carrot
- Crudités: carrot, cherry tomatoes, celery, fennel, sprinkled with salt and herbs
- One of my protein shakes (see in Recipes)
- A cocoa collagen shake
- A cup of vegetable or bone broth. This can be so satisfying and nutritious, thanks to the minerals in the vegetable broth and collagen in the beef broth. Check the recipes section for broth recipes.
- Kale chips. Tear up a head of kale, drizzle with olive oil, and sprinkle with sea salt and pepper. Pop it in the oven for 10 minutes at 120, and you’ll have crispy, crunchy perfection!
RULE OF THUMB: Do not have any treats during Week 1
As you are resetting your gut health, it’s best to avoid any of the Red List items (as well as the foods on the orange list).
If you can avoid snacking, please do not snack. If you are struggling and need a snack, you can snack on anything from the green list during week 1.
In Week 1, you are allowed up to 4 cups of green tea. Do not drink coffee unless you are used to drinking a lot of coffee (3 cups a day or more. In that case, cut it back to 1 cup (or 2 shots of espresso).
Daily Goals
Weekly Inspo
This weekly meal plan inspiration is designed to inspire you and make following the lifestyle enjoyable and straightforward. Think of it as a flexible guide rather than a strict plan. You can easily swap any of the suggested dishes with recipes from the Green List that suit your taste, schedule, or what you have at home. The goal is to help you stay consistent, reduce inflammation, and nourish your body with delicious, nutrient-dense foods that support energy, balance, and long-term health.
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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
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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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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.
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