How to Get Your Diet Back on Track: A Simple 30-Day Plan

nutrition coaching

Have you been feeling off lately when it comes to your nutrition and workouts? Maybe your meals are all over the place, exercise has become inconsistent, and you just can’t seem to get into a rhythm. If so, you're not alone—and here's the good news: you don’t need to start over or be perfect to get back on track.

In this post, I’m going to show you exactly how to reset your habits with a realistic, sustainable plan that works—even during busy or stressful seasons of life.

(I also cover all of this in my recent YouTube video, check it out here)!

Why Most Diet “Resets” Don’t Work

Let’s talk real life for a second. Crash diets and extreme overhauls are tempting. They promise fast results and feel super motivating at first. But here’s what I see as a nutrition coach over and over again:
➡️ They’re not sustainable.
➡️ They often lead to burnout.
➡️ And they leave people stuck in that frustrating “lose 5 lbs, gain 5 lbs” cycle.

What you really need? A plan that fits your life—and helps you build habits that last.

The 30-Day Kickstart Approach: Start Small, Build Momentum

You don’t need to overhaul your entire lifestyle. In fact, trying to change everything at once is usually what causes people to give up.

Instead, I recommend this: pick one small habit to start with, build consistency, then layer on more as you go. It’s simple, but powerful. Here’s how to do it:

How to Reset in 30 Days (Step-by-Step)

✅ Step 1: Grab a Calendar

Pick a 30-day calendar (or even better, a 60- or 90-day one if you want to take your time).

✅ Step 2: Choose ONE Habit for Week 1

Ask yourself: What’s one thing that would make the biggest difference right now?
Example: Eat a balanced breakfast every morning with protein, carbs, and healthy fats.

Write it on your calendar—and do it daily.

✅ Step 3: Add ONE New Habit Each Week

In Week 2, add a new habit—maybe it’s drinking more water, prepping lunches, or walking 10 minutes a day. Keep stacking habits weekly until the month is filled with real progress.

✅ Step 4: Adjust As Needed

If this feels like too much, slow down. You can build one new habit every two or three weeks. Progress at your pace is still progress.

Not Sure Where to Start? Focus on Balanced Meals

One of the best places to begin is by creating three balanced meals a day plus a high-protein snack. No calorie counting—just meals that include:

Protein
Carbs
Healthy fats
Vitamins and minerals

This simple focus can make a huge difference without feeling overwhelming.

Grab My Free Meal Prep Guide 🥑

Need help with planning balanced meals? I’ve got you.
Download my Ultimate Meal Prep Guide—it’s full of recipes, sample meal plans, and real-life tips to make healthy eating doable. I put a ton of love and support into this thing, and it's yours, for free. :)

Want Support? Join My 30-Day Kickstart Program

If this approach speaks to you but you’d love a little structure and guidance, check out my Kickstart Program. I’ve already mapped out the habits, provided printable calendars, and packed in over 300 recipes, tools, and guides to help you succeed.

I literally tell you exactly what to do, every day, for 30 days.

Best part? It’s just $27.
👉 Get Started Here!

Final Thoughts: Don’t Wait for “The Perfect Time”

Here’s the truth—life is always going to be busy. Waiting for things to calm down before you take care of yourself just delays your progress.

Start now, start small, and keep showing up.
You are capable of building the habits that support your goals—and I’m here to help.

Coach Ashleigh 🦈

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