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RESET360

Protein, a real fat, and non-starchy vegetables at every meal, built for steady blood sugar.

By Camille McLaughlin, RDN, LD, registered dietitian nutritionist

RESET360 is the way of eating I built around one plate. Every meal is a protein, a real fat, and non-starchy vegetables, with low-glycemic fruit when you want it, eaten alongside protein or fat. Your carbohydrate comes from the vegetables and the fruit. Grains, beans and lentils, starchy vegetables, added sugar, seed oils, processed food, and anything cured or smoked stay off the plate.

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How it works

The plate works through blood sugar. Protein and fat slow how quickly a meal leaves your stomach, and non-starchy vegetables bring fiber and volume with very little carbohydrate, so the sugar from a meal reaches your blood slowly and steadily. Steady blood sugar means your body releases less insulin, and lower insulin between meals lets your body draw on stored fat for energy. You feel it as energy that holds through the afternoon, and as hunger that builds gradually toward the next meal.

Packaged food stays on the plate when its label reads like real food: broth that's bones or meat, water, vegetables, herbs, and salt, canned coconut milk that's coconut and water, and peanut butter that's peanuts and salt. Tamari or coconut aminos take the place of soy sauce. When something needs sweetening, stevia, monk fruit, and allulose are the approved sweeteners, because they don't raise blood sugar or insulin. Every recipe in a RESET360 plan is built only from ingredients on the plate list.

✓ What you'll eat

A protein at every meal: meat, poultry, fish, seafood, and eggs, all fresh
Full-fat dairy: Greek yogurt, cottage cheese, ricotta, skyr, and cheese
Tofu, tempeh, and edamame
Real fats: olive, avocado, coconut, and sesame oil, butter, ghee, avocado, olives, nuts, and seeds
Non-starchy vegetables, the biggest part of the plate, green beans and snap peas included
Low-glycemic fruit like berries, cherries, apples, pears, citrus, and melon, eaten with protein or fat
Herbs, spices, vinegar, mustard, tamari, coconut aminos, and bone broth
Stevia, monk fruit, and allulose, in their pure forms

✕ What you'll limit

Grains of every kind, oats, rice, quinoa, and corn included
Beans, lentils, and chickpeas
Starchy vegetables: potatoes, sweet potatoes, green peas, winter squash, and plantains
Higher-glycemic fruit: watermelon, grapes, pineapple, banana, mango, and dates
Added sugar, honey and maple syrup included
Seed oils like canola and soybean, and processed food
Anything cured or smoked: bacon, ham, deli meat, smoked fish, and smoked paprika

Who it's a good fit for

It suits you if you want one simple shape to build every meal on and you feel better when your energy holds steady from one meal to the next. It suits you especially if blood sugar is something you're watching, because every plate is built to keep it steady.

What to keep in mind

If you take medication for diabetes or blood pressure, talk with your doctor before you start. Eating less carbohydrate can lower blood sugar and blood pressure within days, so a dose that was right last week can be too much this week.

A dietitian's note

Breakfast is where the plate takes the most planning, because so many familiar breakfast foods are grain. Eggs cooked ahead, Greek yogurt or cottage cheese with berries and nuts, and last night's dinner all fit, and all of them survive a real morning.

The RESET360 program

RESET360 is also my 8-week, self-paced program, and this plate is its nutrition pillar. The program works through six pillars: nutrition, movement, sleep, stress, environment, and mindset. It starts with a symptom survey, and you take the same survey again at the end to see what changed. The program is being built now, and reset360.net has the free starter guide, recipes, and the roadmap.

Visit reset360.net →

Common questions

What goes on a RESET360 plate?

A protein, a real fat, and non-starchy vegetables, every meal. The protein can be meat, poultry, fish, seafood, eggs, full-fat dairy, tofu, or tempeh. The fat can be olive, avocado, coconut, or sesame oil, butter, ghee, avocado, olives, nuts, or seeds. Low-glycemic fruit joins when you want it, eaten with protein or fat, so berries go with Greek yogurt and an apple goes with almond butter.

Why are stevia, monk fruit, and allulose the sweeteners?

They don't raise blood sugar or insulin, so a little sweetness keeps the day as steady as the plate does. Buy them pure. A blend whose label adds sugar, dextrose, maltodextrin, or a similar filler brings back the sugar you're keeping out, so read the ingredient list rather than the front of the bag. Many monk fruit sweeteners are mostly erythritol with a little monk fruit added, so look for monk fruit extract on its own. Erythritol stays off the RESET360 list because a single serving makes blood clot more readily.

Why is anything cured or smoked off the plate?

RESET360 is built on clean, whole food. Curing preserves meat with salt and a nitrite, often with sugar, and smoking leaves compounds from the burning wood on the food. That takes bacon, ham, deli meat, salami, smoked fish, smoked paprika, and chipotle off the plate. Fresh meat stays on, and so does fresh sausage made from ground meat, salt, and spices alone. Searing or charring in your own kitchen is cooking, and it stays too.

Where does dairy fit?

Full-fat dairy is on the plate: Greek yogurt, cottage cheese, ricotta, skyr, and cheese, with whole milk and cream as ingredients in a recipe. The fat is what makes them creamy, and it slows the meal down along with everything else. Milk goes into the cooking rather than into a glass, because spread through a dish its sugar arrives with everything else on the plate.

Ready for a RESET360 plan built for you?

Answer a few quick questions and we'll build four weeks of RESET360 meals, with recipes customized to you and a smart grocery list.

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Answer the same questions and take the personalized guide on its own for $19. It's written to your answers, it waits in your portal, and it's yours to keep. Start a plan later and the $19 comes off your first four weeks.

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