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Week 1 — Reset & Nourish

Watch This Before You Start To Get Back on Track

Back on Track - Introduction Video

3min

Day 1 (Monday) - Breakfast

High-Protein Chocolate Banana Overnight Oats

4h 5min

Breakfast,Vegan,Sugar Free,Gluten Free,Luteal Phase (Days 18–28),Anti-Inflammatory,Digestion Support,Hormone Balance,Weight Gain,Fall,Winter,Under 10 minutes

Day 1 (Monday) - Lunch

Heal Me Immune Boosting Soup

40min

Anti-Inflammatory,Digestion Support,Detox,Under 60 minutes,Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Gluten Free,Vegan,Fall,Winter,Lunch,Dinner

Day 1 (Monday) - Dinner

Low-Carb Zucchini Boats

40min

Follicular Phase (Days 6–13),Ovulation Phase (Days 14–17),Gluten Free,Low Carbs,Sugar Free,Vegan,Anti-Inflammatory,Digestion Support,Hormone Balance,Weight Loss,Dinner,Lunch,Under 45 minutes,Spring,Summer

Day 1 (Monday) - Snack

Date Coconut Cookies

35min

Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Gluten Free,Sugar Free,Vegan,Anti-Inflammatory,Digestion Support,Hormone Balance,Weight Loss,Fall,Winter,Snack,Dessert,Under 45 minutes,Under 60 minutes

Day 1 (Monday) - Movement

10 Min Full Body Sculpt

10min

Day 1 (Monday) - Mindfulness

20-Minute Yoga Nidra for Deep Nervous System Reset

18min

Day 2 (Tuesday) - Breakfast

Golden Milk Oatmeal with Blueberries

15min

Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Gluten Free,Vegan,Anti-Inflammatory,Digestion Support,Hormone Balance,Fall,Winter,Spring,Breakfast,Under 30 minutes,Under 15 minutes

Day 2 (Tuesday) - Lunch Leftover

Heal Me Immune Boosting Soup

40min

Anti-Inflammatory,Digestion Support,Detox,Under 60 minutes,Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Gluten Free,Vegan,Fall,Winter,Lunch,Dinner

Day 2 (Tuesday) - Dinner

Broccoli Sweet Potato Curry

25min

Weight Loss,Lunch,Dinner,Vegan,Gluten Free,Sugar Free,Fall,Winter,Under 30 minutes,Under 45 minutes,Hormone Balance,Anti-Inflammatory,Digestion Support,Menstrual Phase (Days 1–5)

Day 2 (Tuesday) - Snack

Banana & Nuts

1min

Weight Loss,Detox,Snack,Vegan,Gluten Free,Sugar Free,Under 5 Minutes,Under 15 minutes,Under 10 minutes

Day 2 (Tuesday) - Movement

8 Min Arms & Back Sculpt

9min

Day 2 (Tuesday) - Meditation

Deep Relaxation Meditation

9min

Day 3 (Wednesday) - Breakfast

Choose Yourself

0min

Day 3 (Wednesday) - Lunch

Everyday Quinoa Salad

15min

Weight Loss,Detox,Lunch,Dinner,Sugar Free,Low Carbs,Gluten Free,Vegan,Under 30 minutes,Under 45 minutes,Under 60 minutes,Under 15 minutes

Day 3 (Wednesday) - Dinner

Mediterranean Stuffed Sweet Potato with Spinach, Feta & Lemon

45min

Dinner,Lunch,Vegan,Gluten Free,Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Fall,Winter,Anti-Inflammatory,Detox,Digestion Support,Hormone Balance,Weight Loss,Under 45 minutes

Day 3 (Wednesday) - Snack

Almond Chocolate Caramel Bars

1h 15min

Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Gluten Free,Vegan,Dessert,Snack,Hormone Balance,Digestion Support,Weight Gain,Fall,Winter,Under 15 minutes,Anti-Inflammatory

Day 3 (Wednesday) - Movement

10 Min Inner Thigh Sculpt

9min

Day 3 (Wednesday) - Meditation

20-Minute Yoga Nidra for Deep Nervous System Reset

18min

Day 4 (Thursday) - Breakfast

Baked Banana Split

20min

Vegan,Gluten Free,Breakfast,Dessert,Snack,Winter,Under 30 minutes,Follicular Phase (Days 6–13),Ovulation Phase (Days 14–17),Weight Loss,Digestion Support,Hormone Balance

Day 4 (Thursday) - Lunch Leftover

Mediterranean Stuffed Sweet Potato with Spinach, Feta & Lemon

45min

Dinner,Lunch,Vegan,Gluten Free,Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Fall,Winter,Anti-Inflammatory,Detox,Digestion Support,Hormone Balance,Weight Loss,Under 45 minutes

Day 4 (Thursday) - Dinner

Golden Curry Veggie Noodle Soup

35min

Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Gluten Free,Vegan,Anti-Inflammatory,Digestion Support,Hormone Balance,Fall,Winter,Lunch,Dinner,Under 45 minutes,Under 60 minutes

Day 4 (Thursday) - Snack

Choose Yourself

0min

Day 4 (Thursday) - Movement

10 Min Upper Body Sculpt

12min

Day 4 (Thursday) - Meditation

Box Breathing

0min

Day 5 (Friday) - Breakfast

Ultimate Seed Porridge

10min

Vegan,Sugar Free,Gluten Free,Fall,Winter,Spring,Luteal Phase (Days 18–28),Follicular Phase (Days 6–13),Breakfast,Under 10 minutes,Hormone Balance,Digestion Support,Anti-Inflammatory

Day 5 (Friday) - Lunch Leftover

Golden Curry Veggie Noodle Soup

35min

Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Gluten Free,Vegan,Anti-Inflammatory,Digestion Support,Hormone Balance,Fall,Winter,Lunch,Dinner,Under 45 minutes,Under 60 minutes

Day 5 (Friday) - Dinner

Roasted Pumpkin Pasta

15min

Dinner,Anti-Inflammatory,Vegan,Under 15 minutes,Hormone Balance,Digestion Support,Fall,Winter

Day 5 (Friday) - Snack

Date Coconut Cookies

35min

Day 5 (Friday) - Movement

8 Min Arms & Back Sculpt

9min

60 Min Walk

0min

Day 5 (Friday) - Meditation

Deep Relaxation Meditation

9min

Day 6 (Saturday) - Breakfast

Choose Yourself

0min

Day 6 (Saturday) - Lunch

Pea Fritters

25min

Follicular Phase (Days 6–13),Ovulation Phase (Days 14–17),Sugar Free,Vegan,Digestion Support,Detox,Weight Loss,Hormone Balance,Snack,Lunch,Under 30 minutes,Spring,Fall

Day 6 (Saturday) - Dinner

Ayurvedic Pumpkin and Feta Tart

Dinner,Lunch,Weight Loss,Digestion Support,Hormone Balance,Anti-Inflammatory,Fall,Winter,Under 60 minutes,Sugar Free,Vegan,Gluten Free,Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5)

Day 6 (Saturday) - Snack

Choose Yourself

0min

Day 6 (Saturday) - Movement

Long Walk

0min

Day 6 (Saturday) - Meditation

Box Breathing

0min

Day 7 (Sunday) - Breakfast

Scrambled Tofu on Toast

20min

Vegan,Sugar Free,Follicular Phase (Days 6–13),Ovulation Phase (Days 14–17),Luteal Phase (Days 18–28),Breakfast,Lunch,Spring,Fall,Summer,Under 30 minutes,Weight Loss,Digestion Support,Hormone Balance,Anti-Inflammatory

Day 7 (Sunday) - Lunch Leftovers

Pea Fritters

25min

Follicular Phase (Days 6–13),Ovulation Phase (Days 14–17),Sugar Free,Vegan,Digestion Support,Detox,Weight Loss,Hormone Balance,Snack,Lunch,Under 30 minutes,Spring,Fall

Day 7 (Sunday) - Dinner

Choose Yourself

0min

Day 7 (Sunday) - Snack

Almond Chocolate Caramel Bars

1h 15min

Luteal Phase (Days 18–28),Menstrual Phase (Days 1–5),Gluten Free,Vegan,Dessert,Snack,Hormone Balance,Digestion Support,Weight Gain,Fall,Winter,Under 15 minutes,Anti-Inflammatory

Day 7 (Sunday) - Movement

Rest/Restore

0min

Day 7 (Sunday) - Meditation

20-Minute Yoga Nidra for Deep Nervous System Reset

18min