THE

RESET
DIET

2019 FEELIN'
FRE$H AF
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Let's Reset
Happy New Year babes! With the start of the

New Year there's no doubt a lot of you have

spent the last few weeks treating yo'selves,

potentially skipping a few workouts here and

there and losing your sense of routine and

motivation. I get it and I'm with you!

Whilst I'm not one for detoxing every single

time you feel you 'fall off track' I am a fan of

resetting and of the impact that can have

mentally which can kick us back into the swing

of things.

The goal of the reset diet is to create healthy

habits and routines that will set you up for a

successful year ahead, achieving your goals

one step at a time. 

I've provided a rough example diet that I'll be

following to reset for 2019 and I want you to

follow along with me! For extra motivation

make sure you join the FB Women Only Squad

here where we all support and encourage one

another on our journey's!

Let's Reset

The reset diet can be whatever you want it to

be. Below I've written out an example meal

plan, but feel free to chop and change your

protein sources, vegetables and fats based on

the shopping list provided.

What you want to think about it, whether

you're following the reset phase for 5, 7 or 10

days and how much variety you'll need to

ensure adherence. Obviously meal prep is

easier if you're eating repetitively, but

adherence is key! If you're feeling good after

3 days you can get back to your normal way

of eating too. This isn't meant to be a strict,

hard diet, it's just to reset after the holiday

period! 

Portions:
This isn't a calorie/ macro tracked thing, it's

based on the following portion principles.

When choosing portion sizes, you can eat as

many vegetables as you'd like but the general

rule is to eat two fists full sizes of vegetables,

a thumb size of fats and a palm size of

protein. 
Need to Know
I'll be undertaking this reset diet with the following guidelines: 
Drink a minimum of 3L of water daily (100oz)

Buy organic where possible (all protein at the very least)

All protein to be grass fed & organic

Fast in the morning (black coffee + morning tonic is fine)

Choose low FODMAP foods

Eat gluten, dairy and refined sugar free

Choose white + lean protein sources

Do not consume more than two coffees daily. Coffee to be black

without milk (milk alternatives ok - coconut, almond, cashew milk etc) I

suggest Before You Speak. Coffee not to be consumed after 2:00pm

Eat vegetables raw, steamed or fried in coconut oil or grass fed butter

Cook proteins by baking, steaming, poaching or frying in coconut oil

or grass fed butter

Use herbs, spices and sea salt for flavour

Prioritise sleep - minimum of 8 hours every night, go to bed and rise at

the same time every day

De-stressing is key: cold showers in the morning, epsom salt baths at

night

Follow diet for either 5, 7 or 10 days

Shopping List
This shopping list is specific to the reset diet. It includes low FODMAP
foods and non-starchy carbs for the purpose of eliminating water retention
and inflammation in the body.

PROTEIN  FATS 

Chicken (whole chicken, breast Butter

or thigh) Ghee
White meats (chicken/ turkey/ Coconut Oil
fish) Avocado
Pork (always free range) Olive Oil (dress with it, don't 
Eggs/ egg whites (always free cook with it)
range) Nuts (brazil, macadamia,
Whey protein powder almonds)
Vegan protein powder Nut butter (almond, macadamia)

CARBS LIQUIDS

Vegetables such as: eggplant, Water 

green beans, bok choy,
capsicum, carrot, cucumber,
lettuce, tomato, zucchini
You can use frozen vegetables
Berries
Coffee/ w. nut milk (no sugar,
no milk, drink in moderation -
up to 2 x daily)
Tea (green, peppermint or
black)
Raw cacao drinking chocolate
Shopping List
CONDIMENTS, HERBS + SPICES FOODS TO AVOID
Cinnamon Stacrhy carbs
Turmeric Gluten
Chili Dairy
Ginger Wheat
Sage Canola oil
Garlic Refined sugar
Saffron Vegetable oil
Cardamom Margarine
Thyme Trans fats
Apple Cider Vinegar High FODMAP foods such as:
Celtic Salt asparagus, garlic, green peas,
Balsamic Vinegar leek, mushrooms, apples, dried
Rosemary fruit, mangoes, peaches, pears,
Oregano honey, cashews, pistachios
Paprika
Cumin
Lemon or Lime Juice
The Diet
Upon rising: Morning Tonic

Mix 1tbs Apple Cider Vinegar, 1/4 lemon juice with filtered water

OR

Mix 1/4 tsp sea salt with 1/4 lime and filtered water

Breakfast: Shake

Handful of frozen mixed berries

1 Scoop Protein Powder

Filtered water or milk alternative

Meal 1: 

P: 2-4 eggs scrambled OR turkey mince

C: Mixed vegetables of your choice (with the eggs I would have

capsicum, zucchini, tomatoes, with the turkey mince I would have green

vegetables or a mixed leaf salad)

F: Avocado and either butter or olive oil

Meal 2:

P: Organic chicken breast

C: Mixed leaf salad or mixed vegetables of your choice 

F: Nuts and olive oil

The Diet
Meal 3:

P: White fish (barramundi is my favourite)

C: Mixed salad or vegetables of your choice

F: Butter

If hungry:

- Snack on fruit (low FODMAP), nut + seed mix but the idea is for our

digestive system to have a break from digesting so much food, which is

why there are only 3 meals and a shake! 

- Herbal teas (non-caffeinated) 

- Water infused with lemon/ lime + ice

Diet Support
Supplementation:

You can do this with no supplements, or you can add in the support to

further enhance your reset, it's up to you!

Supplements I'll be using throughout my reset include:

EHP Labs H2Drop For Women x 2 daily with meal 2 (use my code

SOPH10 for a discount on all EHP Labs products)

Cod Liver Oil (helps to reduce inflammation - i buy the strawberry

flavour to help the taste)

A good quality probiotic (I use Custom Probiotics L Plantarum -

it's expensive but it's the best one I've come across so far. Start

with the kid scoop 1 x daily and increase to adult scoop 1 x daily)

Magnesium at night (I use Trilogy Nutrition: GABAMAG x 5 caps)

For any questions jump into the FB group and ask away! I'll be in

there responding to you all xx

Training
Movement is Key!

During your Reset Diet it's important to keep moving to help eliminate

toxins, reduce water retention and inflammation. As well as all the other

obvious health benefits associated with moving your body! This diet

shouldn't change how you live your life - stick to your training as is. 

     I recommend getting a minimum of 10,000 daily steps

     Continuing on with any training program you're already following

     If you're stuck for ideas you can join my squad and purchase my 8     
     Week Lean Out Training Program (gym OR home version available).

GET YOUR LEAN OUT

PRGRAM HERE
Let's get social
Join the squad online to connect with all of the amazing
women following my programs. Here you can ask any
questions, find motivation and inspiration to continue to
chase your goals!

Join the Facebook group here

Follow & tag your transformations on Instagram

@sophactivesquad
#SophActiveSquad #SASquad #SAS

Education and life found on YouTube

www.youtube.com/sophactivelife