Recipes for day 6 & 7 of your reSET Program

Recipes for day 6 & 7 of your reSET Program

Integration Phase of your reSET

By Alexandra Marmaziu 

Your 5-day reSET Program doesn’t end on Day 5. The two transition days that follow—Day 6 and Day 7—form the Integration Phase, a vital part of the program. These days allow your body to stabilise digestion, integrate the benefits of fasting-mimicking, and prepare you for a sustainable return to everyday eating.

After five days of reduced intake, your gut system may be more sensitive. The Integration Phase is designed to gently reintroduce whole foods in a way that protects your results and supports your wellbeing.

We recommend:

  • Cooked vegetables that are easy to digest and full of micronutrients

  • Whole grains such as quinoa, rice, or oats for steady energy

  • Legumes and lentils in light portions to gently reintroduce protein

  • Healthy fats like avocado, olive oil, or nuts to keep you satisfied

  • Fresh fruit for natural sweetness and hydration

To make it easier, we have prepared recipe inspiration for your transition days:

4 Easy Breakfast Ideas

  1. Wild Blueberry Shake
  2. Baked Berry Breakfast Bowl
  3. Eat by Alex Morning Mixes
  4. Double Chocolate Adaptogen Oatmeal
     

4 Easy Lunch Recipes

  1. Protein Black Kale Salad
  2. Beetroot & Blueberry Bowl
  3. Gut Friendly Tabbouleh Salad
  4. Green Bean, Tofu, Feta, & Cherry Salad

5 Dinner Inspiration

    1. Red Thai Pumpkin Curry
    2. Mushroom Ragout
    3. Burnt Brussels Sprouts 
    4. Cold Cucumber Soup

    5. Protein Rich Beetroot Hummus

    3 Snacks to Keep you Fueled

    1. Eat by Alex Chewy Bites
    2. Jalapeño & Coriander Hummus
    3. Easy & Fast Power Balls

    All our recipes are rich in fibres and protein to keep you nourished, satiated and full of energy. 

     

    The Science Behind the Transition Phase

    These two days matter just as much as the fasting-mimicking program itself. During reSET, your body undergoes powerful shifts enhanced cellular repair, improved metabolic flexibility, and reduced reliance on glucose for energy. The integration phase ensures these benefits are not lost but instead reinforced.

    • Digestive recovery. Gradual reintroduction of fiber and legumes gives your microbiome time to adapt and prevents bloating or discomfort.

    • Sustained metabolic gains. Sticking to whole, unprocessed foods helps prolong insulin sensitivity and balanced blood sugar levels.

    • Microbiome diversity. A variety of plant-based foods supports the growth of beneficial gut bacteria, strengthening digestion and immunity.

    • Energy balance. Balanced macronutrients prevent rebound fatigue or overeating, stabilising your transition back to regular nutrition.

    Think of Day 6 and 7 as Phase 2 of reSET. They are like a bridge that consolidates the progress you have made and prepares your body for long-term success.

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