Stop the Bloat! Download Your 7-Day Gut Reset Meal Plan for Energy & Hormone Balance

Hi, I'm Josie

I’ve spent 12+ years as a chief stewardess on luxury yachts, working alongside crew members who were exhausted, bloated, and struggling to feel good in their bodies despite being fit and driven.

I’ve walked the walk. I’ve cooked in galley kitchens with limited ingredients, managed my own digestion on unpredictable schedules, and watched brilliant women lose confidence because their jeans didn’t fit and their energy crashed by 3pm.

That’s why I became a Nutritionist and Female Health Coach, to give women like you (and the crew I’ve worked with) real, science-backed solutions that actually work in real life.

This meal plan? It’s built on everything I’ve learned from my yacht experience, client journey’s and my clinical training. It’s not theory. It’s practical.

Most women don’t realise that bloating, fatigue, and mood swings often stem from the same root cause: poor gut health and blood sugar imbalance. When your digestive system isn’t functioning optimally, it affects everything, your hormones, energy levels, metabolism, and how you feel in your body.

Does this sound familiar?

Why Your Gut Health Matters (And Why Generic Meal Plans Don’t Work)

You know that feeling when:

Your jeans don’t fit, even though you haven’t changed your diet
Your energy crashes by 3pm, and you’re reaching for another coffee
You’re constantly uncomfortable, bloated, and self-conscious
You’ve tried restrictive diets, and they never stick
You’re tired of feeling like something’s “wrong” with your body

It’s not your fault. Your gut is sending signals, and your body is asking for support.

The problem? Generic meal plans don’t address these underlying issues. They’re one-size-fits-all, restrictive, and unsustainable. They ignore your nervous system. They ignore your hormones. They ignore you.

That’s why I created the 7-Day Gut Reset Meal Plan.

This isn’t another fad diet. It’s a science-backed, practical guide designed specifically for women who want to:

Eliminate bloating naturally (without restriction)
Stabilize blood sugar and end energy crashes
Support hormone balance through nutrition
Enjoy satisfying, delicious meals (1850–2000 kcal/day)
Learn practical meal prep shortcuts and nervous system support techniques

What You'll Get

7 complete days of gut-healing meals with exact portions and macro breakdowns

Quick recipes (no complicated techniques—just real food)

Meal prep shortcuts to save time on Sundays

Nervous system & hydration tips for optimal digestion

Science-backed principles to reduce bloating and boost energy

How This Meal Plan Works

I’ve built this plan on three core principles that actually work:

Blood Sugar Stabilisation

Unstable blood sugar is one of the primary causes of bloating, fatigue, and hormonal imbalance. Each meal is designed with balanced macros to keep your blood sugar steady throughout the day. This means no energy crashes, fewer cravings, and better hormone regulation.

Anti-Inflammatory Nutrition

Chronic inflammation in the gut leads to bloating, poor digestion, and hormonal disruption. This meal plan focuses on whole foods, healthy fats, and anti-inflammatory ingredients like fatty fish, leafy greens, and berries. These foods naturally reduce inflammation and support gut healing.

Nervous System Regulation

Your gut and nervous system are deeply connected (the “gut-brain axis”). When you’re stressed, your digestion suffers. This plan includes techniques like mindful eating, proper hydration, and breathing exercises to calm your nervous system, which directly improves digestion and reduces bloating.

Is This Right For You?

Who This Plan Is For:

You experience regular bloating or digestive discomfort
You struggle with energy crashes mid-afternoon
You want to support hormone balance naturally
You’re tired of restrictive, unsustainable diets
You want practical, delicious meals you actually enjoy
You’re looking for science-backed nutrition guidance

Who This Plan Isn’t For:

You’re looking for a quick fix or magic solution (this is about sustainable change)
You have severe digestive conditions requiring medical intervention (consult your GP first)
You’re not willing to try new recipes or meal prep basics

Before working with Josie, I was constantly exhausted and my periods were completely unpredictable. Sometimes they'd disappear for months, other times they'd arrive with crippling pain right in the middle of a charter. I was living on coffee and whatever I could grab from the crew mess, just trying to survive each day. What made Josie different was that she actually understood yacht life. She didn't tell me to meal prep on Sundays or stick to regular sleep schedules. She got that my reality was shared cabins, 13+ hour days, and demanding guests. She worked around my charter schedule, sent me WhatsApp messages with quick tips I could actually use, and never made me feel guilty about my lifestyle. Now I have steady energy throughout even the longest service days, my periods are predictable, and I finally feel in control of my body again. Josie didn't just give me protocols. She gave me the confidence to prioritise my health even in this crazy industry.

I'd tried so many different approaches to fix my hormonal chaos. Cutting out foods, expensive supplements, generic wellness programs that assumed I had unlimited time and perfect conditions. Nothing worked because none of it fit my reality as a busy working professional juggling career demands with family life. Josie was the first person who actually listened to my real challenges and created something completely tailored to my situation. She understood that I needed solutions that worked with irregular meal times, high stress, and limited prep time. What I loved most was how supportive and non-judgmental she was. She never made me feel like I was failing when life got chaotic. Her approach was so practical and science-based, but delivered with genuine warmth and understanding. She checked in regularly, adjusted things when they weren't working, and celebrated every small win with me. This wasn't just coaching. It felt like having a knowledgeable friend who truly cared about my success.

My PMS used to completely derail my life every month. Mood swings that affected my relationships, bloating that made me uncomfortable in my own skin, and energy crashes that left me feeling useless. I'd tried everything and was starting to think this was just something I had to live with. When I found Josie, I was skeptical because I'd been let down so many times before. But from our first call, I knew she was different. She didn't just give me a generic plan. She took time to understand my specific symptoms, my work environment, my stress levels, everything. What struck me most was how she combined real scientific knowledge with genuine empathy. She'd been through similar struggles herself, so she never minimised what I was experiencing. Throughout the program, she was incredibly responsive. Answering my WhatsApp messages, adjusting protocols when something wasn't working, and always encouraging me to trust the process. Six months later, my PMS symptoms have completely disappeared, my energy is stable, and I feel like myself again. Josie didn't just transform my health. She gave me back my confidence and showed me that I deserved to feel amazing in my own body.

FAQ: 7-Day Gut Reset Meal Plan

Is this meal plan suitable for vegetarians or vegans?

The plan includes animal proteins, but I’ve included plant protein swap options throughout (lentils, chickpeas, tempeh, hemp seeds). You can easily adapt it to a plant-based diet while maintaining the same nutritional benefits.

Will this meal plan help with hormonal bloating?

Yes! This plan is specifically designed to support hormone balance through blood sugar stabilisation, gut health optimisation, and nervous system regulation. Many women notice reduced bloating within 3–5 days, especially around their cycle.

How many calories are in this meal plan?

Each day totals 1850–2000 kcal with balanced macros: approximately 100g protein, 70g fat, and 130g carbs. This calorie range supports energy, hormone balance, and sustainable weight management.

Can I repeat the same meals throughout the week?

Absolutely! Pick your favourite days and repeat them. The plan is flexible. Many women find it easier to meal prep when they repeat 2–3 favourite meals.

Do I need special kitchen equipment or cooking skills?

No. Basic kitchen tools (knife, cutting board, pans, oven) are all you need. The recipes are straightforward and designed for busy women, no complicated techniques required.

How quickly will I see results?

Most women notice reduced bloating and improved energy within 3–7 days. Deeper changes (like improved digestion, better sleep, and hormone regulation) typically develop over 2–4 weeks of consistent eating.

Is this a weight loss plan?

This is a generic gut health and hormone balance plan. Weight loss may be a natural result as your body heals, but the focus is on how you feel: energy, digestion, mood, and overall wellbeing.

Can I use this plan if I have food sensitivities or allergies?

Yes! The plan is gluten-free friendly and can be adapted for common allergies. Most meals can be easily modified. If you have specific allergies, let us know and we can suggest swaps.

Your Next Step

Get Your 7-Day Gut Reset Meal Plan Today

Stop guessing about what to eat. Start feeling better in your body.

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