The ‘Reset Meal’: My Secret Hack for Staying On Track Year-Round

There’s a weird little hack I use that has helped me stay on track and maintain my body composition & health year-round.

I call it the Reset Meal.

Here’s how it works…

I used to be an “all or nothing” person when it came to nutrition. I figured since I worked out consistently that I “deserved” to be more lenient with my diet.

This led to a lot of overindulgence (especially on weekends) and I would then find it difficult to get back on track on Monday.

Eventually, I got sick of feeling like crap every Monday.

So, I came up with something I call the Reset Meal.

I wanted to train my brain to associate this one specific meal as the trigger to getting back on track—kind of like how your brain immediately processes a red light as “stop.”

After some experimenting, I found the perfect Reset Meal for me.

Here’s what it looks like:

1 cup egg whites + 1 oz Monterrey Jack Cheese made as an omelette.

¾ cup oatmeal with blueberries and 1 tsp brown sugar

1 piece of fruit

I’ve made this meal so many times that it requires zero thinking.

Plus, it’s packed with protein and easy digestible carbs.

But the most valuable part of this meal is that my brain now recognizes it as the signal to get back on track.

It sets me up for success and helps prevent me from spiraling for too long.

I will make sure I have this the morning after an indulgent meal. So if I go out to eat on Friday night, I have this meal Saturday morning to trigger my brain to view Saturday as an On Track day. This keeps me from using the whole weekend as an excuse to indulge.

The goal of a Reset Meal is that it should be easy to make, packed with protein, and something you train your brain to recognize as your trigger for getting back on track or staying consistent.