The New Year always brings a natural desire to simplify, reset, and nourish our bodies after the indulgence, stress, and sugar of the holiday season. Instead of extreme detoxes or restrictive diets, I like to take a gentler, more realistic approach—a light cleanse/diet reset built on whole foods, steady energy, and LOTS of flavor.
This reset focuses on removing processed sugars, cutting back on refined carbs, and building meals around real foods:
meat, veggies, herbs, spices, broths, and vibrant sauces.
It’s simple, satisfying, and supportive of long-term heart health.
And because life gets busy, the plan centers on cooking only five nights per week, knowing that leftovers (and overachieving dinner portions!) naturally fill in the gaps. No burnout. No food waste. No guilt.
⭐ Why This Reset Works
This way of eating helps support:
- Lower inflammation
- Improved cholesterol patterns
- Steady blood sugar
- More energy and less brain fog
- Easier meal planning and shopping
- A calmer relationship with food
It’s not a diet — it’s a reset that feels good, tastes good, and gives your body a break from the extras.
🥗 Simple, Clean Lunch Ideas
Rather than cooking complicated lunches, I keep midday meals extremely simple. These options are satisfying, light, and flexible:
- Turkey lettuce wraps with avocado (Add a spread from my other Blog)
- Ham lettuce wraps with sliced bell pepper
- Beet salad with greens, walnuts, goat crumbles, vinaigrette (Blog with details on Beet Salads here)
- Protein shakes with your favorite mix-ins
- Leftovers from dinner
- Mediterranean snack box (cucumbers, olives, rolled lean lunchmeat or leftover chunks of chicken, hummus)
- Veggie + protein plate for days you need something light but nourishing
Lunch should feel easy. These meals are fast, clean, and supportive of your goals.
⭐ The 5-Night Dinner Plan Structure
To keep things sustainable, each week includes:
- 5 intentional, flavorful dinners
- 2 built-in flex/leftover days
- A maximum of two beef or pork meals per week for heart-healthy balance
- Variety in flavor profiles: Mediterranean, Mexican, Asian, and comfort-style
- Ingredient overlap for easier grocery shopping
Below is the full 4-week rotation, ready to plug into your calendar. Keep in mind, you can use this as a general guide, 4 or 5 nights of planned meals, leftovers for the rest. Make sure they are meals you enjoy but keep the meals a bit more light and veggie/lean protein heavy. Take some time to check out new recipes on Pinterest or whatever search engine you enjoy. Then plug and play. My usual is a couple beef, a couple chicken and a little seafood. Lots of veggies! But don’t forget the flavor! Flavor doesn’t have to be cheese or sauce… it can be seasonings and spices. Try something new!
📅 WEEK 1 DINNERS
1. Taco Salad
Iceberg lettuce, taco-seasoned beef, grated cheese, salsa, lime vinaigrette.
Bright, crunchy, and perfect for a reset.
2. Baked Salmon + Steamed Veggies
A clean, simple meal for steady energy.
3. Greek Chicken Plate
Cucumber, tomato, olives, feta (optional), lemon-oregano vinaigrette.
4. Chile–Lime Shrimp Veggie Skillet
Shrimp with zucchini or green beans, finished with lime zest.
5. Teriyaki Meatballs + Pineapple + Broccoli
Low-sugar teriyaki options keep this clean but fun.
Flex Days: leftovers, lettuce wraps, protein shake dinners
📅 WEEK 2 DINNERS
1. Chicken Enchilada Soup
Broth, chicken, enchilada sauce, beans, corn, onion. Batch-cook friendly.
2. Sesame–Ginger Beef & Broccoli Stir Fry
A savory, low-sugar stir fry that comes together fast.
3. Red Curry Chicken
Coconut milk, curry paste, chicken broth, thinly chopped chicken breast, bell pepper, onion, and carrots.
4. Mediterranean Steak Plate
Seasoned steak, crispy cold veggies, hummus.
5. Teriyaki Chicken & Broccoli
A lighter take on a classic comfort meal.
Flex Days: leftover enchilada soup and steak over greens
📅 WEEK 3 DINNERS
1. Mexi Fish Bowl
Cod, black beans, greens (or cabbage), salsa (or tomatoes), lime vinaigrette.
2. Roast Chicken + Roasted Veggies
A cozy meal that provides excellent leftovers.
3. Greek Chicken Plate
Delicious any night of the week.
4. Steak + Roasted Veggies
Mediterranean spices work especially well here.
5. BBQ Meatball Salad
Cucumbers, bell peppers, greens, and a tangy dressing.
This is a great salad for leftover nights.
Flex Days: leftover roast chicken → perfect for lunch wraps or bowls
📅 WEEK 4 DINNERS
1. Shrimp Veggie Pan Sauté
Garlic, olive oil, broccoli or green beans.
2. Teriyaki Chicken & Broccoli
Crowd-pleasing and low-effort.
3. Sesame–Ginger Beef & Broccoli
A repeat favorite that fits the plan beautifully.
4. Pan-Seared Cod + Green Beans
Clean, bright, and fast.
5. Red Curry Chicken or Thai Green Curry
Choose based on mood — both are fragrant and filling.
Flex Days: curry leftovers + simple protein-and-veggie plates
🍋 Simple Lime Vinaigrette (Perfect for Taco Salads + Fish Bowls)
This bright, clean dressing replaces heavy ranch without sacrificing flavor.
Ingredients:
- 3 Tbsp olive oil
- 2 Tbsp fresh lime juice
- 1 clove garlic, minced
- 1 Tbsp chopped cilantro (optional)
- Pinch of cumin
- Salt + pepper
Shake in a jar. Done.
It goes with everything from taco salads to shrimp bowls.
A New Year reset doesn’t need to be harsh or restrictive. In fact, the more grounded and nourishing it feels, the more likely it is to support you long-term.
This meal plan is designed to help you:
- Eat clean without feeling deprived
- Enjoy vibrant, satisfying flavors
- Reduce inflammation and support cholesterol health
- Minimize cooking burnout
- Create structure without rigidity
When I have done this in the past I have sometimes had a few days of feeling… well kind of crappy. Often, it’s headaches and sometimes I spend a lot of time in the bathroom. It really depends on how much rich food and sugar I had been consuming. Sometimes I feel fine and start getting more energy pretty quickly. I too will be doing this come January 1st!
You deserve food that feels good in your body and supports the life you’re creating — one filled with Money, Meals, and Magic. Contact me if you need help converting your favorite dishes to a more healthy variation!
more2heather@gmail.com | (206) 227-6128