3-Day Gut Reset Meal Plan for Beginners

There’s a certain kind of tiredness that doesn’t go away with more sleep. A heaviness that lingers in your belly or behind your eyes. Perhaps you feel foggy when you wake up or wired by afternoon, craving something but unsure what it is. Your digestion is off, and meals feel more like a guessing game than a nourishing experience.

Perhaps you need a pause. A soft reset. Not a detox. Not a fast. Not a strict plan to make you smaller, but a way to come back to feeling good.

This three-day reset is designed for beginners. For anyone who’s been feeling off and wants to feel a little more like themselves again.

Why a Reset Can Help

Your digestion touches everything -- your mood, your skin, your clarity, even your immunity. But when it’s overwhelmed with stress, sugar, scattered meals, or late-night snacks eaten in front of your laptop, it can lose its rhythm.

This reset is about quieting the noise. Not through restriction but through presence. Through meals that are warm, grounding, and simple enough that your body doesn’t have to work so hard.

• It’s not a punishment.
• It’s not a weight loss plan.
• It’s not about being “clean” or “good.”
• It’s three days of giving yourself a break from the chaos and remembering how it feels to eat in a way that’s kind.

The 3-Day Reset Plan

These meals are gentle, unprocessed, and easy to digest. No gimmicks, no expensive powders. Just whole foods prepared in ways that soothe, not stress.

Day 1: Ground + Nourish

• Breakfast: Chia and flax porridge with stewed apples, cinnamon, and a swirl of almond butter
• Lunch: Carrot and fennel soup with bone broth (or veggie broth), quinoa on the side, and a few arugula leaves with olive oil
• Snack: Soaked walnuts + cucumber slices with avocado
• Dinner: Lemon-garlic salmon (or lentils), sautéed zucchini and leeks, mashed sweet potato

Day 2: Restore + Reset

• Breakfast: Overnight oats in coconut milk with blueberries, pumpkin seeds, and cardamom
• Lunch: Lentil and kale stew with garlic, carrots, and celery, topped with a spoonful of tahini
• Snack: Sliced pear with sunflower seed butter
• Dinner: Roasted chicken thighs (or tempeh), broccoli, and cauliflower mash with ghee and herbs

Day 3: Lighten + Clarify

• Breakfast: Soft scrambled eggs with spinach and mushrooms, sprouted grain toast
• Lunch: Grain bowl with wild rice, roasted beets, shredded cabbage, cucumber, and olive oil vinaigrette
• Snack: Papaya with a squeeze of lime and fresh mint
• Dinner: Miso-glazed cod (or tofu) with bok choy, carrots, and shiitake mushrooms in broth

Gentle Reminders While You Reset

• Chew slowly. More than you think you need to.
• Pause after eating. Let your body catch up.
• Skip the alcohol, the sugar, and the snacks out of habit.
• Eat when you’re hungry. Don’t wait until you’re empty.

These three days help your system get back into rhythm. It is a chance to support your digestion, stabilize your energy, and feel a little clearer, not just in your belly but in your mind as well.

You’re also feeding your microbiome -- those billions of bacteria that help you digest, protect, and regulate. Foods like leeks, garlic, oats, and asparagus aren’t trendy; they’re ancient. And they feed the good bacteria that help you feel like yourself.

You may not wake up on day four a brand-new person. However, you may notice a slight reduction in bloating. A little more clarity. A steadier sense of hunger and fullness. And that might be all you need to take the next gentle step.

PS: Looking for the recipes for the 3-day reset?

Here you go:

Chia and Flax Porridge with Stewed Apples, Cinnamon, and Almond Butter

• In a small pot, combine 3 tablespoons of chia seeds and 1 tablespoon of ground flaxseed with 1 cup of warm almond milk (or milk of choice). Stir and let thicken for 3–5 minutes.
• Meanwhile, dice 1 apple and simmer in a small pan with a splash of water and ½ teaspoon cinnamon until soft (about 5 minutes).
• Spoon porridge into a bowl, top with stewed apples, a swirl of almond butter, and a sprinkle of cinnamon.

Carrot and Fennel Soup with Quinoa and Arugula

• Sauté 1 diced onion and 2 cloves of garlic in olive oil until fragrant.
• Add 3 chopped carrots, 1 chopped fennel bulb, and 3 cups bone broth or veggie broth. Simmer until veggies are tender (about 15–20 minutes).
• Use an immersion blender to blend to the desired consistency, then season with salt and pepper.
• Serve with ½ cup cooked quinoa and a handful of fresh arugula drizzled with olive oil.

Soaked Walnuts + Cucumber with Avocado

• Soak ¼ cup raw walnuts in water for at least 4 hours, then drain.
• Slice the cucumber and avocado, sprinkle with sea salt, and serve with the walnuts.

Lemon-Garlic Salmon (or Lentils) with Sautéed Zucchini, Leeks, and Mashed Sweet Potato

• For salmon: Rub fillet with olive oil, salt, pepper, and lemon juice. Bake at 375°F for 12–15 minutes.
• For lentils: Simmer ½ cup lentils with a pinch of salt until tender (20–25 minutes). Drain and drizzle with lemon juice.
• Sauté sliced zucchini and leeks in olive oil until they are tender and soft.
• Boil or steam 1 sweet potato until tender, then mash with olive oil, salt, and a squeeze of lemon.

Overnight Oats in Coconut Milk with Blueberries, Pumpkin Seeds, and Cardamom

• In a jar, combine ½ cup rolled oats, 1 cup coconut milk, ¼ teaspoon cardamom, and a pinch of salt. Stir and refrigerate overnight.
• In the morning, top with fresh blueberries and pumpkin seeds.

Lentil and Kale Stew with Tahini

• Sauté 1 diced onion, 2 diced carrots, and 2 diced celery stalks in olive oil.
• Add 1 cup rinsed lentils and 4 cups broth. Simmer 20–25 minutes.
• Stir in a few handfuls of chopped kale until wilted.
• Finish with a spoonful of tahini and a squeeze of lemon juice to taste.

Sliced Pear with Sunflower Seed Butter

• Slice a ripe pear and serve with 2 tablespoons of sunflower seed butter for dipping.

Roasted Chicken Thighs (or Tempeh), Broccoli, and Cauliflower Mash

• Season chicken thighs (or tempeh slices) with olive oil, salt, pepper, and herbs. Bake at 400°F for 25–30 minutes.
• Steam the broccoli until tender, then toss it with olive oil and sea salt.
• Steam cauliflower florets until soft, then blend or mash with ghee, salt, and herbs.

Soft Scrambled Eggs with Spinach, Mushrooms, and Sprouted Grain Toast

• In a skillet, sauté a handful of mushrooms and baby spinach in olive oil until soft.
• Beat 2 eggs with a pinch of salt and cook gently until just set.
• Serve with toasted sprouted grain bread.

Grain Bowl with Wild Rice, Roasted Beets, Shredded Cabbage, and Cucumber

• Roast 1–2 beets in foil at 400°F until tender (about 40 minutes), then peel and dice.
• Assemble in a bowl: ½ cup cooked wild rice, diced beets, shredded red cabbage, and sliced cucumber.
• Dress with olive oil, lemon juice, and a pinch of salt.

Papaya with Lime and Fresh Mint

• Peel and dice papaya. Squeeze fresh lime juice over it and scatter with chopped fresh mint.

Miso-Glazed Cod (or Tofu) with Bok Choy, Carrots, and Shiitake Mushrooms in Broth

• Whisk 1 tablespoon miso paste with 1 tablespoon warm water. Brush over cod or tofu. Bake at 400°F until cooked through (cod ~12 minutes; tofu ~20 minutes).
• In a pot, simmer sliced bok choy, julienned carrots, and sliced shiitake mushrooms in broth until just tender.
• Serve miso-glazed fish or tofu in a bowl with the warm vegetable broth.

Content Copyright © 2025, MBK Cultivate Skin & Nutrition Wellness   

PERMISSION TO REPRINT: You may use any items from this article in your print, blog, magazine, or electronic newsletter. However, you must include the following paragraph, including a link to www.mebykatie.com.   

"Information courtesy of www.mebykatie.com; Katie Marshall is a certified Medical Esthetician, Acne Specialist, Functional Nutrition Counsellor, Holistic Chef, and Integrative Nutrition Health Coach. Specializing in skin health, gut health, hormone health, and the whole body. The basic premise is that functional nutrition addresses the root cause of the problem and resolves the underlying issue. This differs from conventional medicine, which often prescribes multiple medications to address symptoms, with little regard for resolving the underlying cause of the symptoms. Functional nutrition is more personalized, customized, and holistic in approach. My job is to work with your medical team and advocate for you if necessary."   

Health/Medical Disclaimer:   

The content of MBK Cultivate Skin & Nutrition Wellness, either through these social media pages, websites, or any other materials distributed by MBK Cultivate Skin & Nutrition Wellness, is intended to provide helpful and informative material. Please note that my personal and professional opinions expressed on these social media pages and websites are entirely my own. This site provides information on skin, diet, fitness, health, and nutrition, and is intended in good faith for educational purposes only. Care has been taken to confirm the accuracy of the information and describe generally accepted practices. However, the authors, editors, and publishers are not responsible for errors, omissions, or any consequences from the application of the information in these publications and make no warranty, expressed or implied, concerning the currency, completeness, or accuracy of the publication's contents. It would be best not to rely on this information as a substitute, nor does it replace professional medical advice, diagnosis, or treatment.   

I, Katie Marshall, am not a doctor or medical provider and do not provide medical advice. Readers are advised to research and make decisions in partnership with their healthcare provider.   

If you are pregnant, nursing, have a medical condition(s), or take any medication(s), please consult your family physician.   

Always consult your family physician or other qualified healthcare providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you read on my social media pages or websites.   

If you have a medical emergency, call your family physician, go to the nearest emergency department, or call 911 immediately. Reliance on any information provided by MBK Cultivate Skin & Nutrition Wellness or Katie Marshall, presenting content for publication to these social media pages or websites, is solely at your own risk. Administrators and Moderators are not liable for your actions.   

Health Canada & FDA Disclaimer:   

Health Canada or the Food and Drug Administration has not evaluated the advice and statements on this page.