LIVNLIF 14-DAY Nutrition RESET

A therapeutic eating plan to improve metabolism & calm inflammation.

14-DAY OVERVIEW

• Days 1–4 – Simplify

  • Here we will aim to reduce inflammatory triggers, stabilize blood sugar, and front-load protein earlier in the day.

    
    

• Days 5–9 – Build

  • Add more color, fiber, and allow starches for hormone and energy balance.

    
    

• Days 10–14 – Integrate

  • Increase food diversity while maintaining structure.

    
    

Throughout all 14 days:

• Largest meal is breakfast.

• Protein is highest in the morning, moderate at midday, and lowest at night.

• Dinner is very light.

  
  

DAYS 1–4: SIMPLIFY

Focus:

• Remove major triggers.

Stabilize blood sugar.

Breakfast (largest meal of the day)

Aim for 30–40 g of protein.

Examples you can mix and match:

• 3 eggs plus a side of grass-fed ground beef or turkey

• Salmon or trout with a side of sautéed spinach or kale

• Lamb or bison patty with cooked carrots or zucchini

• Chicken thigh with cooked greens and a small portion of sweet potato or butternut squash

Include:

• Protein (beef, bison, lamb, venison, chicken, turkey, salmon, trout, cod, eggs)

• 1–2 vegetables (spinach, kale, carrots, beets, zucchini, squash, asparagus, green beans)

• 1 serving of starch: sweet potato, parsnip, rutabaga, butternut squash, or acorn squash

• Healthy fat: olive oil, avocado oil, ghee, butter, tallow, avocado

  
  

Lunch (moderate meal)

Aim for 20–30 g of protein.

Examples:

• Chicken breast or thigh with mixed vegetables (broccoli, cauliflower, carrots)

• Beef or bison patty with cabbage or Brussels sprouts

• Cod or white fish with fennel and green beans

Include:

• Protein

• 1–2 vegetables

• Optional small portion of starch (½ serving of squash or sweet potato)

• Healthy fat (olive oil, avocado, nuts/seeds)

  
  

Dinner (very light)

This is intentionally smaller and easier to digest to get ready for evening wind-down.

Examples:

• Bone broth with vegetables

• 2 eggs with spinach or zucchini

• Small piece of salmon with cucumbers or simple greens

Include:

• Small portion of protein or broth

• 1 vegetable

• No starch at night during Days 1–4

  
  

Beverages (Days 1–4)

• Water or mineral water

• Bone broth

• Herbal teas: ginger, peppermint, chamomile

  
  

DAYS 5–9: BUILD

Focus:

• Keep breakfast as the largest meal.

• Add more color, fiber, and approved starches

• Begin including fruit and small amounts of legumes if tolerated.

  
  

Breakfast (largest meal)

Still aim for 30–40 g of protein.

Examples:

• Eggs with spinach, avocado, and a side of sweet potato or butternut squash

• Salmon with asparagus and a serving of parsnip or rutabaga

• Lamb or bison with carrots, kale, and a small portion of quinoa

Include:

• Protein

• 2 vegetables (leafy plus root or cruciferous)

• 1 serving starch (sweet potato, parsnip, rutabaga, butternut squash, acorn squash, quinoa, gluten-free oats)

• Healthy fat

Lunch (moderate meal)

Aim for 20–30 g of protein.

Examples:

• Turkey burgers with cabbage and green beans

• Chicken with beets and zucchini

• Cod or haddock with broccoli and fennel, plus a small side of quinoa or lentils

Include:

• Protein

• 1–2 vegetables

• Optional small serving of:

  • Quinoa (up to ½ cup cooked)

  • Gluten-free oats (up to ½ cup cooked)

  • Lentils or chickpeas (small serving)

Dinner (very light)

Examples:

• Bone broth with mixed non-starchy vegetables

• 2 eggs with leafy greens and herbs

• Small serving of fish or chicken with cucumber or simple salad greens

Keep:

• Dinner low in volume

• No heavy starches at night

• No second helpings

  
  

Add-Ins (Days 5–9)

You may now include:

• Fruits (1–2 servings/day)Berries, apples, pears, citrus, cherries, kiwi, peaches, plums, small amount of melon or mango

• Nuts/seeds Almonds, walnuts, pecans, pumpkin seeds, soaked chia, soaked flax

  
  

DAYS 10–14: INTEGRATE

Focus:

• Maintain strong breakfast.

• Keep structure, but increase variety within allowed foods.

  
  

Breakfast (largest meal)

Still protein-forward, with color and fiber.

Examples:

• Eggs with spinach, peppers, onions, avocado and a side of sweet potato or squash

• Salmon or trout with kale, fennel, and a serving of quinoa or gluten-free oats

• Beef or lamb with carrots, beets, and mixed leafy greens

  
  

Lunch (moderate meal)

Examples:

• Chicken or turkey with roasted mixed vegetables (broccoli, cauliflower, carrots)

• Bison or venison with cabbage and Brussels sprouts

• Fish with green beans, asparagus, and a small portion of lentils or chickpeas if tolerated

  
  

Dinner (very light)

Examples:

• Bone broth with vegetables and herbs

• 2 eggs with zucchini or chard

• Small piece of fish or poultry with cucumbers or light greens

  
  

Optional additions

During Days 10–14 you may carefully test:

• Small amounts of higher FODMAP vegetables (onions, garlic, leeks) if they were limited earlier

• Very small amounts of goat or sheep dairy (cheese or yogurt) if you choose, but only once per day and not at night

FOODS TO EAT FREELY (WITHIN HUNGER CUES)

Proteins

• Beef, grass-fed ground beef, bison, lamb, venison

• Pasture-raised chicken and turkey (thighs, breasts, drumsticks, turkey burgers)

• Fish: salmon, trout, cod, haddock, sardines, tuna, anchovies, other white fish

• Eggs

• Organ meats (liver, heart) in small amounts

Vegetables

• Zucchini, yellow squash

• Spinach, chard, kale, mixed leafy greens

• Carrots, beets, parsnip, rutabaga

• Asparagus, fennel, green beans, celery, cucumbers

• Cauliflower, broccoli, cabbage, Brussels sprouts

• Bell peppers, onions, leeks (as tolerated)

Starches (1–2 servings per day)

• Sweet potato

• Butternut squash

• Acorn squash

• Parsnip

• Rutabaga

• Quinoa (up to ½ cup cooked)

• Gluten-free oats (up to ½ cup cooked)

• Legumes in small amounts if tolerated (lentils, chickpeas)

Fruits (1–2 servings per day)

• Berries (blueberries, raspberries, strawberries, blackberries)

• Apples, pears

• Citrus: orange, grapefruit, tangerine

• Pomegranate, cherries, kiwi, peaches, plums

• Small amounts of melon or mango

Fats

• Avocado, olives

• Olive oil, avocado oil, coconut oil

• Grass-fed butter, ghee, tallow

• Nuts and seeds (almonds, walnuts, pecans, pumpkin seeds, soaked chia & flax)

Fluids

• Water, mineral water

• Bone broth

• Herbal teas: ginger, chamomile, peppermint, rooibos

Flavorings

• Lemon, lime

• Herbs: basil, oregano, thyme, rosemary, cilantro, parsley

• Sea salt

• Garlic, onion, scallions

• Mild spices

  
  

FOODS THAT ARE NEVER INCLUDED ON THIS RESET

• Pork

• Shellfish

• Alcohol

• Rice (white or brown)

• Potatoes (red or white)

• Seed oils: canola, soybean, corn

• Sugar and all sweeteners (including artificial and “natural” syrups)

• Highly processed and packaged foods

• Deep-fried foods

• Soda, juices, flavored drinks

• Dairy, except butter or ghee (optional test only after Day 10)

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DAILY STRUCTURE SUMMARY

• Breakfast: largest meal, highest protein, includes vegetables, healthy fat, and one serving of allowed starch.

• Lunch: moderate meal, protein with vegetables, optional small starch.

• Dinner: very light, small protein and vegetables or broth only.

• Hydration: 60–90 oz per day of water or mineral water; a pinch of mineral salt in water can be used during the first 3–5 days if needed.

RETURNING ON DAY 15 (Without Undoing Progress)

Day 15 is not a “free-for-all.” You are ending a therapeutic phase and moving into maintenance without re-inflaming your system. Begin by keeping the same structure: largest meal at breakfast, moderate lunch, very light dinner. Continue choosing from the foods that worked for your body during the reset. Add one new variable at a time every 48–72 hours. If you reintroduce something and notice fatigue, swelling, strong cravings, digestive distress, or changes in skin, remove that food. The first foods to add back are typically: fruits, a wider variety of nuts or seeds, small portions of gluten-free grains, or dairy in small amounts with breakfast or lunch only. Do not reintroduce alcohol, sugar, pork, shellfish, seed oils, or deep-fried foods. Maintain hydration and meal timing. Continue to avoid late-night eating. Let me know how you do!

NEXT STEPS

Contact LIVNLIF if you would like more information on the Nutrition Essentials plan, where you receive monthly menu guidance, coaching, recipes, and shopping lists tailored to your goals. We can work together on weight loss, lowering inflammation, or sports training.