Clinical Resources
A 7-day reset plate, a supplement reference, and the labs worth asking your provider for — drawn directly from your workbook.
Use this as a template, not a rule. Mix and match. Repeat what works.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Veggie scramble (3 eggs, spinach, tomato) + ½ avocado | Grilled chicken salad, olive oil & lemon, ½ cup quinoa | Baked salmon, roasted broccoli, ½ small sweet potato | Greek yogurt + walnuts + cinnamon |
| Day 2 | Greek yogurt + chia + berries + flax | Lentil soup + leafy salad + olive oil | Turkey meatballs, zucchini noodles, marinara, ¼ cup brown rice | Apple + 2 tbsp almond butter |
| Day 3 | Smoothie: protein + spinach + ½ cup berries + flax + almond milk | Tuna lettuce wraps + cucumber + olives + hummus | Stir-fried beef, mixed peppers, cauliflower mash | Hard-boiled eggs + cherry tomatoes |
| Day 4 | Cottage cheese + flax + raspberries | Chickpea & feta salad + roasted vegetables | Roasted chicken thigh, sautéed greens, ½ baked potato | Dark chocolate (1 oz) + 6 walnuts |
| Day 5 | Eggs over arugula, olive oil, sliced avocado | Salmon bowl: greens, quinoa, cucumber, tahini | Shrimp stir-fry, snow peas, spaghetti squash | Pear + cheese |
| Day 6 | Steel-cut oats + protein powder + walnuts + berries | Big salad + grilled chicken + olive oil + pumpkin seeds | Stuffed bell peppers (turkey + cauliflower rice) + ¼ cup quinoa | Greek yogurt + cinnamon |
| Day 7 | Frittata (eggs, leeks, goat cheese) + side greens | Lentil + roasted vegetable bowl + tahini drizzle | Baked white fish, asparagus, ½ cup wild rice | Berries + coconut yogurt |
Always discuss supplements with your provider, especially if you take medication. The list below is educational only.
| Nutrient | Why we use it | Typical range |
|---|---|---|
| Magnesium glycinate | Insulin sensitivity, sleep, nervous system | 200–400 mg evening |
| Berberine | Glucose & lipid support (avoid if pregnant) | 500 mg, 2–3× daily with meals |
| Omega-3 (EPA/DHA) | Inflammation, lipids, hormones | 1–2 g combined EPA/DHA daily |
| Vitamin D3 + K2 | Insulin sensitivity, breast & bone health | Dose to lab; typical 2,000–5,000 IU |
| Inositol (myo + d-chiro) | PCOS / insulin signaling | 2 g, twice daily |
| Alpha-lipoic acid | Glucose, mitochondrial support | 300–600 mg daily |
| Probiotic (multi-strain) | Gut–hormone axis | Daily, varies by product |
| Adaptogens (ashwagandha, rhodiola) | Cortisol, stress resilience | Per product / practitioner |
Bring this list to your provider. Ask for a full picture, not just fasting glucose.
Re-test target
Most markers respond meaningfully in 8–12 weeks. Plan to re-check key labs 6–8 weeks after completing this program.