What to Eat on a Reset: 10 Easy Protocol-Approved Meals

A strawberry chicken salad offers lean protein, fresh greens, and natural sweetness for a balanced reset-friendly meal.

The hardest part of starting a reset? Figuring out what to eat. When you’re juggling a busy schedule or staring into your fridge without a plan, even the most motivated reset can start to feel overwhelming. But the truth is, eating clean on the BioSource Nutra protocol doesn’t have to be complicated.

Whether you’re joining the 5-Day Reset Challenge or recommitting to Phase 2, these 10 easy, protocol-approved meals will take the guesswork out of your day and help you stay satisfied, nourished, and totally on track.

How to Build a Phase 2–Compliant Meal

Before we dive into the recipes, here’s a quick refresher on what makes a reset-friendly meal:

• Lean protein (about 100g per serving)

• One vegetable serving from the approved food list

• Fresh herbs, lemon juice, apple cider vinegar, and spices for flavor

• No oils, fats, sugars, or starches

Each of the meals below follows this structure and most are ready in 30 minutes or less.

1. Balsamic Strawberry Chicken Salad

Sliced strawberries with grilled chicken over chopped lettuce. Add balsamic vinegar and fresh mint or basil.

A sweet-savory reset option.

2. Turkey Zucchini Skillet

Lean ground turkey sautéed with chopped zucchini, basil, and oregano. Finish with lemon juice for brightness.

A savory, one-pan option.

3. Lemon Garlic Shrimp with Asparagus

Sauté shrimp with lemon juice, garlic, and fresh parsley. Serve over steamed asparagus with a squeeze of lemon.

Light, fast, and zesty.

Lemon garlic shrimp delivers bright flavor and lean protein, making it a quick and satisfying option for your reset.

4. Grilled Steak and Radish Slices

Grill lean sirloin and pair it with raw or roasted radishes for a peppery crunch.

Hearty but still light.

5. Chicken and Spinach Soup

Shredded chicken simmered in water with garlic, parsley, and spinach. Add lemon juice and salt to taste.

Comforting and hydrating.

6. Chicken Lettuce Wraps with Cucumber

Ground chicken cooked with garlic and a splash of apple cider vinegar, served in romaine or butter lettuce leaves with thinly sliced cucumber.

Great for lunch or batch prep.

7. White Fish with Tomato Basil Slaw

Bake or grill white fish (like tilapia or cod) and top with chopped tomatoes, basil, and vinegar. Serve with raw or lightly cooked cabbage slaw.

Fresh and Mediterranean-inspired.

Light, flaky grilled white fish is rich in protein and pairs perfectly with fresh vegetables for a nutrient-packed meal.

8. Lean Ground Beef Stuffed Bell Peppers

Bake halved bell peppers filled with ground beef, tomatoes, and herbs. Skip the cheese—flavor does the work.

Perfect for meal prep.

9. Egg White Scramble with Spinach and Herbs

Whisk egg whites and cook with spinach, garlic, and fresh or dried herbs.

A simple, filling vegetarian option.

10. Apple-Cinnamon Sauté with Protein

Sauté apple slices with cinnamon and lemon juice. Serve alongside grilled chicken or lean turkey.

A warm, comforting meal for colder days or nighttime cravings.

Batch Prep and Mix-and-Match Tips

• Cook double portions of protein to use in multiple meals

• Pre-chop veggies like lettuce, cucumbers, tomatoes, or radishes

• Use different seasonings (e.g., Italian, Mexican, citrus-herb) to keep things interesting

• Store ingredients separately and assemble quickly at mealtime

Fuel Your Reset with Ease

A successful reset isn’t about perfection: it’s about preparation. These 10 meals are designed to keep you nourished, satisfied, and stress-free while you focus on building momentum and reaching your goals.

Whether you’re on Day 1 of the Reset Challenge or deep into Phase 2, you’ve got options that work. Prep your favorites, mix up your flavors, and stay consistent. You’re doing great.

For more delicious and filling recipes for your fitness and weight loss journey, check out these articles:

5 High-Protein Recipes to Boost Your Health

Simple Suppers: Your Guide to Quick, Healthy, and Delicious Meals

Exploring Fall Flavors: Healthy Recipes Featuring Apple, Cinnamon, Cider, and Squash