Reset 3: Free Meal Plan for Safe Weight Loss in 3 Days

Key Take-Aways

1. The Holy Mess All-New FREE Reset 3 Meal Plan helps you lose weight quickly and safely. Most people lose 2-6 pounds.
2. The plan is simple. Get easy-to-prepare, nutritious meals made with filling whole foods. The plan is for anyone who wants to lose weight.
3. Kickstart weight loss and break plateaus.

Lose Weight & Boost Energy in Just 3 Days!

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Why the Reset 3 Weight Loss Plan Works

What is it?

The Holy Mess meal plans have helped thousands of people lose weight and feel great, with over 50,000 people successfully using our plans.

The Reset 3 plan is excellent for:

• A weight loss kick-start or reboot
• Breaking a weight loss plateau
• When you need an easy plan
• Getting started or restarted with weight loss

Who is it for?

The Holy Mess meal plans are safe, realistic, plans for anyone who wants to lose weight.

Check with your doctor before starting. The plan is safe for most diabetics and effective for weight loss without hunger. There’s plenty of filling protein, vegetables, and whole grains to avoid blood sugar crashes.

We’ve included a complete 3-day GLP-1 meal plan in the Reset 3 Breakthrough System for those taking weight loss medications like Wegovy, Semaglutide, or Mounjaro.

We’ve also provided gluten-free and dairy-free modifications in the Breakthrough system, plus food swap choices if you don’t like or can’t eat one of the items on the plan.

New with this plan, we also give you the option of a calorie booster for each day. These are snacks or additional foods for about 200 calories each. We recommend using these if:

• you weigh over 200 pounds.
• you exercise more than 20 minutes that day.
• you are hungry.

How It Works

Here is why this plan works so well for many people.

• The plan is based on The Holy Mess exclusive S.A.F.E. (Structured, Adequate, Food groups, Enjoyment) eating framework.
• The plan is easy to follow, especially if you follow our meal prep guidance before you begin.
• All the simple ingredients are available at your local grocery store.
• Because the foods are low in calorie density, they are filling so you won’t go hungry.
• The meals are tasty and enjoyable.

Is It Safe?

Yes, this plan is safe for most individuals. Check with your doctor or a medical professional before you begin.

A Weight Loss Plan that Works

• Over 50,000+ people have used our meal plans.
• Most people lose between 2-6 pounds while following this meal plan.*
• Many people use the plan regularly as part of a weight loss or maintenance lifestyle.
• Our 3-day meal plans have been featured twice in Woman’s World magazine.

*Your results may vary. Always consult your doctor or medical professional for advice.

What People Are Saying About 3 Day Diet

Here’s what women who participated in the plan had to say about their weight loss results.

I lost 2.8 pounds, which broke my plateau of several months! I’m thrilled. I never felt deprived or suffered from “martyrdom”, just satisfaction and peace from God to follow this plan. I am so thankful.

Cari N.

I’m thrilled to report a 3.2-pound loss. -Karla H.

I’m down 3 lbs. I’ll definitely be doing the plan again. -Sandi S.

Tips for Using the Reset 3 Meal Plan

Here are some helpful tips to remember before starting the fast weight loss program.

• Because all the foods are cooked at home, with nothing packaged or processed, being prepared will be an important part of your strategy to make this meal plan work for you. Read through the plan and be sure to shop for groceries using our free list.
• Get a complete meal prep list here. We suggest prepping the Taco Soup, Dill Dip, and Roasted Chickpeas the weekend before you begin the plan.
• We recommend using a meat thermometer for the Lemon Chicken, Pork Chop Sheet Pan, and Grilled Sirloin Steak.
• You may drink any liquids without calories, such as water, coffee, tea, Crystal Light and diet soda.
• To print the recipes for free, click on each recipe link (below). The “print” button is at the top right of each recipe box.

Answers to FAQs About the Reset 3 Meal Plan

Here are answers to the questions (FAQs) we receive most about this weight loss plan.

Nutritional information is approximate and figured in My Fitness Pal, 2025. Points calculated WW app, 2025.

The Holy Mess Reset 3 Meal Plan to Lose Weight

Below is the exact meal plan for the challenge, including nutritional information and WW points. Points can change anytime, so be sure to double-check for accuracy.

Click on the meal, snacks, nutritional info, or tips (pink tab) below for more information about each day, and the tab will open with the information you need.

GLP-1 Meal Plan Nutritional Information

In the Reset 3 Breakthrough System, we provide a meal plan with modifications for those taking weight loss medications such as semaglutide, tirzepatide, Zepbound, Ozempic, and others. Not medical advice. Check with your doctor to confirm this is the right plan for you.

This meal plan is adjusted in the following ways in keeping with the latest research about people taking GLP-1 medications and their nutritional needs:

• smaller portions for reduced appetite
• higher protein
• reduced calories

Day 1

• Breakfast – 313 cals, 2 g carbs, 29 pro, 19 fat, WW – 2 pts
• Lunch – 349 cals, 39g carb, 27g pro, 11g fat, WW – 3 pts
• Dinner – 452 cals, 21g carbs, 33g pro, 26g fat, WW – 7 pts
• Snacks – 267 cals, 28g carbs, 27g pro, 6g fat, WW – 6 points
• Day 1 totals – 1381 cals, 90g carbs, 116g pro, 62g fat, WW -18 points (closes GLP-1 rings)

Day 2

• Breakfast – 460 cals, 39g carbs, 32g pro, 19g fat, WW – 5 pts
• Lunch – 221 cals, 26g carb, 20g pro, 6g fat, WW – 4 pts
• Dinner – 317 cal, 22g carbs, 38g pro, 9g fat, WW – 0 pts
• Snacks – 337 cals, 52g carbs, 15g pro, 9g fat, WW – 5 pts
• Day 2 totals – 1335 cals, 139 g carbs, 105g pro, 43g fat, WW – 14 pts (closes GLP-1 rings)

Day 3

• Breakfast – 314 cals, 30g carbs, 26g pro, 11g fat, WW – 3 pts
• Lunch – 349 cals, 39g carb, 27g pro, 11g fat, WW – 3 points
• Dinner – 396 cals, 30g carbs, 42 g pro, 11g fat, WW – 1 pt
• Snacks – 315 cals, 33g carbs, 27g pro, 9g fat, WW – 9pts
• Day 3 totals – 1374 cals, 132g carbs, 122g pro, 42g fat, WW – 16 pts (closes GLP-1 rings)

Have you used the Reset 3 weight loss meal plan? Tell us about it in the comments below.

Reset 3 Mix & Match Meal Pack (Optional Upgrade)

Almonds + Chobani Zero Yogurt – 160 cals, 8g carbs, 15g pro, 9g fat, WW – 3 pts

Asian Salad in a Jar – 354 cals, 18g carbs, 34g pro, 16g fat, WW – 4 pts

Avocado Toast + 1/2 cup Cottage Cheese + Apple – 430 cals, 48g carbs, 23g pro, 17g fat, WW – 5 pts

Best Meal Prep Burrito Bowl – 352 cals, 39g carbs, 36g pro, 8g fat, WW – 1 pt

Celery + Peanut Butter – 106 cals, 6g carbs, 5g pro, 8g fat, WW – 3 pts

Easy Breakfast Burrito + Banana – 385 cals, 52g carbs, 19g pro, 18g fat, WW – 3 pts

Healthy Hamburger Soup – 313 cals, 46g carbs, 17g pro, 7g fat, WW – 4 pts

Homemade Baked Tortilla Chips + 1/4 cup Salsa – 206 cals, 34g carbs, 6g pro, 5g fat, WW – 2 to 4 pts based on the tortillas used

Low Carb Ham & Egg Cups (2) + 1 cup Blueberries – 385 cals, 23g carbs, 27g pro, 21g fat, WW – 3 pts

Orange Mango Protein Smoothie – 437 cals, 50g carbs, 25g pro, 19g fat, WW – 9 pts

Pantry Power (5 Can) Vegetable Soup + 4 oz. Cooked Chicken Breast – 406 cals, 36g carbs, 43g pro, 10g fat, WW – 0 pts

Tacos – 389 cals, 33g carbs, 24g pro, 17g fat, WW – 7 pts