By Melissa, FNLP | Health x Soul
Follow these every day for results.
| Category | Requirement | Instructions | Purpose |
|---|---|---|---|
| Fasting | 14 Hours | Dinner by 7:00 PM → Eat at 9:00 AM | Reset digestion |
| Morning Drink | Lemon + Salt | Warm water + ½ lemon + Celtic salt/electrolytes | Hydration + bile flow |
| Breathing | 2 Minutes | Inhale 4 / Exhale 6 × 6 | Activate digestion |
| First Meal | 30g+ Protein | Protein + veg + carb + fat | Blood sugar balance |
| Elimination | Remove Triggers | No dairy, gluten, sugar, alcohol, gum, soda | Reduce bloating |
| Walking | After Meals | 5–10 min after lunch + dinner | Improve motility |
| Sleep | By 10:30 PM | Devices off 9:30 PM | Gut repair |
Repeat this structure for all 3 days.
| Time | Meal | Components | Example |
|---|---|---|---|
| Wake | Reset Drink | Lemon + salt water | Warm lemon water |
| 9:00 AM | Meal 1 | Protein + Veg + Carb + Fat | Eggs, zucchini, rice |
| 1:00 PM | Lunch | Protein + Carb + Veg + Fermented | Chicken, rice, kraut |
| Optional | Snack | Protein/Fat only | Shake or rice cakes |
| 6:00 PM | Dinner | Protein + Veg + Carb | Salmon bowl |
| 9:00 PM | Evening | Magnesium + Tea | Chamomile |
Finish eating by 7:00 PM.
If you're struggling with what to eat or how to cook it this is VERY common and something I work with all of clients on. I want to bonus you a 1:1 call with me to walk thorugh exactly what this would look like for you. Email [email protected] and say 1:1 and we'll set up your bonus call!
| Item | Portion |
|---|---|
| Whole Eggs | 3 |
| Egg Whites | ½ cup |
| Zucchini + Spinach | 1 cup cooked |
| Avocado | ¼ |
| Rice | ½ cup |
| Olive Oil | 1 tsp |