Stop Bloating: Your 7-Day Gut Reset Meal Plan for Energy & Hormone Balance
Why Your Gut Health Matters: The Root Cause of Bloating & Low Energy
You know that feeling when your jeans don’t fit, your energy crashes by 3pm, and you’re constantly uncomfortable?
It’s not your fault. Your gut is sending signals, and your body is asking for support.
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.
The problem? Generic meal plans don’t address these underlying issues. They’re one-size-fits-all, restrictive, and unsustainable.
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), stabilise blood sugar and end energy crashes, support hormone balance through nutrition, enjoy satisfying, delicious meals (1850–2000 kcal/day), and learn practical meal prep shortcuts and nervous system support techniques
What’s Included in Your 7-Day Gut Reset Meal Plan
7 Complete Days of Gut-Healing Meals
Breakfast, lunch, dinner, and snacks planned for each day
Exact portions and macro breakdowns (protein, fat, carbs, fibre)
Anti-inflammatory, whole-food ingredients (no processed foods)
Variety to keep meals interesting and sustainable
Options for different preferences (plant-based swaps included)
Practical Meal Prep Shortcuts & Hacks
Batch cooking strategies to save time on Sundays
Storage tips for keeping meals fresh throughout the week
Freezer-friendly options for busy schedules
Plant protein swaps for flexible eating
Quick assembly ideas for on-the-go meals
Nervous System & Hydration Support
Hydration timing tips for optimal digestion
Nervous system regulation techniques before meals
Stress management strategies that support gut health
Sleep optimization for hormone balance
Science-Backed Nutrition Principles
Anti-inflammatory ingredients to reduce bloating
Blood sugar balancing macros for sustained energy
Hormone-supportive nutrients (magnesium, zinc, B vitamins)
Fibre-rich foods for optimal digestion
Gut-healing foods that support the microbiome
How This Meal Plan Works
The Science Behind Gut Reset & Bloating Relief
This meal plan is built on three core principles:
- 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 (~110g protein, ~70g fat, ~180g carbs) 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 (olive oil, avocado, nuts), 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.
What My Clients Are Saying
Meet Your Guide: Josie de Vries
I’m Josie, and I spent 12+ years as chief stewardess and crew cook on luxury yachts before becoming a qualified Nutritional Therapist specialising in women’s hormone health, gut issues, and stress management.
I know what it’s like to work 16-hour days, deal with demanding guests, live in cramped quarters, and try to prioritise your health when everything feels out of your control. I’ve been exactly where you are.
After struggling with severe bloating, PMS, and exhaustion myself, I became obsessed with finding solutions that actually work for very busy women. This meal plan contains the exact strategies I used to transform my own health, and the same ones I now teach my clients.
Qualifications: Nutritional Therapist (NT, level 5), Advanced Gut Restoration Nutritional Advisor™ (Level 5), Advanced Clinical Weight Loss Practitioner (level 5), Advanced Stress Management Advisor (level 5), Fundamentals of Anatomy (level 5), Pathophysiology & Lifestyle Medicine (level5).*
*(Currently Studying Clinical Nutrition, level 7)
Here's What You'll Be Able to Do After Using This Kit
Wake up feeling less bloated and more energised
Zip up your jeans without holding your breath
Get through a long busy day without energy crashes
Reduce bloating within 30 minutes using simple strategies
Make smart cooking choices that support your digestion
Feel comfortable in your own body
All without fancy supplements, complicated meal prep, or spending all day in the kitchen.
Frequently Asked Questions About Gut Health & Bloating
Is this meal plan suitable for vegetarians or vegans?
The plan includes animal proteins (chicken, fish, eggs, turkey), but we’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 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 can easily be adapted for common allergies. Most meals can be easily modified. If you have specific allergies, let me know and I can suggest swaps.
Ready to Start Living Your Best Life?
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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Or Go Deeper with 1:1 Support
If you’re dealing with severe bloating, hormonal imbalances, or chronic fatigue, my FemmeRevolution 1:1 coaching programme gives you personalised support tailored to your unique body and yacht lifestyle.
4 months | £1,100 | Personalised 1:1 coaching