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 to fully embraces the transformation. The few days after the program are the final steps in completing what you have started, solidifying the benefits and setting the stage for long-term well-being.

Incorporating gut-friendly foods post-program, such as fibre-rich vegetables, fermented foods, and whole grains, ensures a smooth transition and promotes a healthy microbiome. Choosing whole, unprocessed foods supports your body's natural detoxification processes and helps maintain steady energy levels. Nutrient-dense foods provide the essential vitamins, minerals, and energy your body needs to rebuild and maintain optimal function.

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 berries for natural sweetness and hydration
• Lean proteins like tofu, chicken or fish

Reverting to highly processed or sugary foods post-program can offset the benefits of reSET and lead to energy crashes, digestive discomfort, and inflammation. Healthy eating post-program reinforces the positive habits you have developed during reSET.

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

5 Easy Breakfast Ideas

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

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

4 Snacks to Keep you Fueled

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

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

The Eat by Alex Philosophy

1. Eat the rainbow and consume different ingredients every day
2. Choose whole foods for maximum fibre intake
3. 100% natural over processed food
4. Make your own food as much as possible
5. Bring balance into your life with 80% healthy and 20% pleasure

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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.