The Plexus Reset is a 3-day nutritionally supported fast designed to “reset” your metabolism, curb cravings, improve gut health, and kickstart weight loss. The official program provides about 500–600 calories per day with a high protein (~68 g) and high fiber (~17 g) intake to mimic fasting while preserving muscle mass and controlling appetite. However, the Plexus kit can be expensive (around $89 for members, or up to $252 retail for just 3 days). This guide will help you replicate the entire Reset at home in a budget-friendly way. We’ll break down each component – Meals, Drinks, and Supplements – with detailed recipes, ingredient lists, and affordable alternatives. The DIY plan closely follows the Reset schedule and focuses on practical, functional benefits like metabolic boost, improved gut health, and appetite control.
How the 3-Day DIY Reset Works: Each day, you’ll consume a series of small meals and drinks at planned intervals, all rich in protein, fiber, and nutrients. Below is a sample daily schedule for your homemade reset (feel free to adjust times as needed):
| Time of Day | DIY Component | Purpose (Benefit) |
|---|---|---|
| Morning | Hydration Drink (Electrolytes + ACV) | Rehydrate, provide electrolytes, boost digestion/metabolism. |
| Breakfast | Protein Shake (meal replacement) | High protein to preserve muscle and fuel metabolism. Adds fiber and nutrients for satiety. |
| Mid-Morning | Fiber Drink (Appetite Control) | Soluble fiber to curb hunger and support gut health. Helps steady blood sugar and cravings. |
| Lunch | Collagen Bone Broth Soup (savory) | Protein-rich collagen broth to nourish, support gut lining, and keep you full with minimal calories. |
| Afternoon | Smart Snack (Protein bite) | Small solid snack with protein & healthy fat for satiety and to curb cravings between meals. |
| Afternoon | Natural Energy Drink (green tea) | Clean caffeine and antioxidants for energy and mental focus without sugar crash. |
| Dinner | Collagen Veggie Soup (tomato/pepper) | Warm, filling soup with collagen protein and vegetables for nutrients, gut health, and appetite control. |
| Evening | Restore Nightcap (herbal tea + adaptogens) | Detox and relaxation. Supports cellular detox and digestive balance with herbs and adaptogens, helping reduce stress and nighttime hunger. |
Each of these components is explained in detail below, with recipes and cost-saving tips. All servings are for one person per day – you can prepare multiple batches to cover the 3 days. For convenience, you may meal-prep some items (like the broth, soup, and snack bites) in advance and store them. Throughout the 3 days, stay hydrated (drink plenty of water and herbal teas in addition to the items listed) and listen to your body. If you feel very hungry or low on energy, Plexus recommends a small “Reset-approved” whole food snack such as 1/2 an apple, a few raw veggies, or 5–8 almonds to tide you over – you can do the same if needed. Now, let’s get into each section of your DIY Reset program.
The DIY Reset meals are simple, nutrient-dense, and low in calories. They emphasize protein (to maintain muscle and keep metabolism active) and include some fiber and micronutrients (for gut health and satiety). High protein and fiber together have been shown to aid fat loss, control hunger, and support a healthy gut. Below are the meal components for breakfast, lunch, dinner, and a snack, with instructions to prepare each.
Start your day with a protein-rich shake similar to Plexus “Lean” – this will provide essential protein, a bit of fiber, and energy to kick off your metabolism. A balanced protein shake in the morning helps preserve lean muscle during a low-calorie reset and keeps you full.
Ingredients (per serving):
- 1 scoop whey protein powder (about 20–25 g protein, chocolate flavor if you want to mimic the original). Tip: Substitute a plant-based protein powder if preferred.
- 1 cup liquid: water (0 cal), or unsweetened almond milk (30 cal), or skim milk (80 cal) for a creamier shake. Using water keeps calories lowest (closer to 500 total for the day).
- 1–2 tsp dietary fiber (optional) – e.g. ground flaxseed or chia seeds (adds omega-3s and fiber), or a pinch of psyllium husk. This increases fiber content for more fullness.
- Flavorings: 1 Tbsp unsweetened cocoa powder (for a chocolate shake), or 1/2 tsp vanilla extract + dash of cinnamon (for vanilla flavor). These add taste with negligible calories.
- Pinch of stevia or monk fruit sweetener (to taste) if your protein powder isn’t pre-sweetened. Avoid adding sugar to keep it low-carb.
- 3–4 ice cubes (optional, for thickness).
Tools: Blender or shaker bottle (for a smooth shake).
Instructions:
- Combine ingredients: In a blender, add the liquid, protein powder, fiber (if using), and any flavor extras (cocoa, etc.). Add ice cubes last.
- Blend until smooth: Blend on high until the protein powder is fully dissolved and the shake is creamy. If using a shaker bottle, shake vigorously for 30+ seconds.
- Serve immediately: Drink your shake fairly soon after mixing. This is your “meal” for breakfast, providing roughly 20–25 g protein. Using water and no added sugars, it should be about 120–150 calories (adding milk will increase calories to ~200). The high protein content helps jumpstart your metabolism in the morning and keeps you satisfied.
Cost-effective tips: A tub of generic whey protein powder (or soy protein) is much cheaper per serving than Plexus Lean. Look for a brand with low sugar and added vitamins/minerals if possible (to mimic the nutrients Plexus adds). If you prefer whole foods, an alternative is blending 3/4 cup of nonfat Greek yogurt with 1/2 cup water, ice, and flavorings instead of protein powder – this provides similar protein (15–20 g) and is very inexpensive. You can also add a handful of spinach to the shake for extra nutrients (it will slightly tint the color but the flavor is mild and it contributes folate and fiber).
For lunch, the Reset uses a Collagen Bone Broth Blend (a high-protein savory broth). We will create a homemade chicken bone broth soup rich in collagen protein. Bone broth is excellent during fasting-style diets – it’s low in calories but provides protein, minerals, and compounds that support the gut. The collagen and amino acids in bone broth help soothe the gut lining and manage hunger, and having warm soup can be comforting and filling.
There are two ways to get bone broth: make it at home from scratch (very cheap, but requires time), or buy pre-made (faster). Choose according to your budget and schedule.
Option 1 – Homemade Bone Broth (prep ahead): Save bones from 1-2 chickens (or use beef bones) and make your own broth. Place the bones in a large pot or slow cooker with 8–10 cups of water. Add a tablespoon of apple cider vinegar (helps extract minerals/collagen) and a pinch of salt. You can toss in rough-cut vegetables (like 1 onion, 2 carrots, 2 celery stalks) and a few garlic cloves for flavor and nutrients. Simmer gently for 10–12 hours (or use an Instant Pot on high pressure for ~2 hours). Strain the liquid – this is your bone broth. You can prepare a big batch and refrigerate or freeze portions. Homemade broth costs only a few dollars (essentially using kitchen scraps) for a large yield.
Option 2 – Store-bought Broth: Purchase 100% bone broth (chicken or beef) from the grocery store. Look for low-sodium varieties if possible. One quart (32 oz) will cover about 4 servings (1 cup each).
Once you have bone broth, here’s how to turn it into a flavorful Southwest-style collagen soup:
Ingredients (per serving):
- 1 cup chicken bone broth (homemade or store-bought).
- 1 scoop (about 10 g) unflavored collagen peptide powder – optional but recommended to boost protein. (If you made very rich homemade broth, you may already have 10+ g protein per cup; otherwise, adding collagen powder gives ~10 g extra protein with no fat.)
- 1/4 tsp ground cumin and 1/4 tsp chili powder (for a southwest Tex-Mex flavor).
- 1/4 tsp garlic powder or 1 fresh garlic clove (minced).
- Salt and pepper to taste (go easy if your broth is pre-salted).
- 1 tsp lime juice (optional, for a tangy finish).
- Fresh herbs like cilantro (optional garnish).
Affordable alternative: If you don’t have collagen powder, you can still get some extra protein by adding 2 Tbsp of gelatin powder (unflavored) to the soup – it will dissolve in the hot liquid and provide collagen (gelatin is basically cooked collagen). Or, if you eat meat, add a few pieces of shredded chicken from the broth (though solid meat will add a few more calories).
Tools: Small saucepan (to heat the soup). Spoon or whisk.
Instructions:
- Heat the broth: In a saucepan, pour in 1 cup of bone broth. Warm it over medium heat until it simmers.
- Season: Stir in the cumin, chili powder, and garlic. Let the broth gently simmer for a few minutes so the flavors meld. This mimics the “Southwest chicken” flavor profile (warm spices and garlic).
- Add collagen: Turn off the heat and sprinkle in the collagen peptide powder while stirring (collagen dissolves best below boiling temperature). Stir until fully dissolved. If using gelatin, dissolve it separately in a bit of cold water first to avoid clumping, then stir into the hot soup.
- Taste and finish: Add a pinch of salt and pepper as needed. Squeeze in lime juice at the end for brightness. Pour into a bowl and top with a little fresh cilantro if desired. Enjoy it hot.
This serving should be around 50–70 calories (broth itself ~10-20 cal, plus collagen ~40 cal per 10 g) but provides a good dose of protein (~10–15 g). The broth’s high water content keeps you hydrated and the protein from collagen helps satisfy hunger. You’ll also get electrolytes and minerals from the broth (especially if homemade, containing calcium, magnesium, etc., from the bones).
Cost-saving notes: Making bone broth at home is extremely cost-effective – essentially turning leftover bones and veggie scraps into a nutrient-rich soup. Collagen peptide powder, if you choose to use it, can be pricey, but one container will last many servings; look for a generic brand or consider just relying on a longer-simmered homemade broth which naturally contains collagen. Spices like cumin, chili powder, and garlic are inexpensive ways to add lots of flavor (you may already have them in your pantry).
Dinner will be another collagen-infused soup, this time a hearty roasted red pepper and tomato soup similar to Plexus’s collagen tomato soup. It’s a veggie-based soup providing fiber and vitamins, fortified with protein. Ending your day with a warm, savory soup aids in satiety and gives your digestive system a light, easy-to-digest meal as you wind down.
Ingredients (per serving):
- 1 cup low-sodium vegetable broth (or chicken broth, if preferred).
- 1 cup crushed tomatoes (canned) or tomato puree. (You can substitute 1–2 fresh tomatoes, blended. If using canned, choose plain crushed tomatoes with no added sugar/salt if possible. About 1/2 of a 14-oz can is 1 cup.)
- 1 medium red bell pepper, roasted and peeled. (You can roast it under your oven broiler or on a gas flame until charred, then peel off the skin and remove seeds. Or use 1/2 cup of jarred roasted red peppers drained of liquid.)
- 1 scoop (10 g) collagen peptides (unflavored). Same as used at lunch.
- 1/4 of an onion, chopped (about 2 tablespoons; or use 1/2 tsp onion powder for simplicity).
- 1 clove garlic, minced (or 1/4 tsp garlic powder).
- 1/4 tsp dried basil (or use other herbs like oregano/thyme to taste).
- Salt and pepper to taste.
- 1/2 tsp olive oil (for sautéing, optional).
Tools: Blender (or immersion blender) and saucepan.
Instructions:
- Blend the veggies: In a blender, combine the crushed tomatoes and the roasted red pepper. Blend until smooth. (If you don’t have a blender, you can chop the pepper very finely and use tomato puree so the texture is already smooth.) This mixture gives the soup its rich roasted red pepper & tomato base.
- Start the soup base: In a saucepan, heat 1/2 tsp of olive oil over medium heat (or use a splash of water for oil-free cooking). Sauté the chopped onion and garlic for 2–3 minutes until softened and fragrant.
- Simmer with broth and puree: Add the vegetable broth and the tomato-pepper puree into the saucepan with the onions/garlic. Stir in the dried basil. Bring the soup to a gentle simmer for about 5–10 minutes. This cooking helps all the flavors combine.
- Add collagen protein: Turn off the heat. Stir in the scoop of collagen powder until fully dissolved. (As before, adding it off-heat prevents clumping. The soup should be plenty hot enough to dissolve it.)
- Season and serve: Taste the soup and add salt/pepper as needed. Pour into a bowl. This recipe makes about a 2-cup serving of soup. Enjoy it warm.
This roasted red pepper & tomato collagen soup will be roughly 100–120 calories per serving. Most of those calories are protein (about 10–15 g protein from the added collagen and the small amount naturally in the veggies) and a bit of healthy carbs from the vegetables. There is virtually no fat (aside from a tiny drizzle of olive oil, which you can omit if you want to save ~20 calories). Despite the low calorie count, it’s quite filling because it’s high volume (lots of liquid & fiber) and the gelatin/collagen adds a satisfying body to the soup. Collagen and gelatin in soups can help reduce appetite and improve gut health by supporting the intestinal lining.
Cost-saving tips: This dinner soup uses very inexpensive ingredients – canned tomatoes and fresh carrots/peppers/onion are cheap, and you can roast a batch of peppers yourself (or even use red peppers that are slightly past their prime). If red bell peppers are too costly or unavailable, you can substitute one small carrot for sweetness and color along with the tomato – it will be a slightly different flavor but still tasty and nutritious. The recipe is flexible: feel free to toss in any other non-starchy vegetables you have (zucchini, a bit of cauliflower, etc.) as they will only add fiber and vitamins. The collagen powder again is the main specialized ingredient – if you skip it, consider adding a bit of protein by stirring in 3 tablespoons of liquid egg whites at the end (they will cook in the hot soup, essentially making egg-drop tomato soup) or add 2 tablespoons of nutritional yeast (adds ~8 g protein and B-vitamins with a cheesy flavor, though not as much protein as collagen). These are budget-friendly protein options if collagen supplements are too expensive.
In mid-afternoon, the official Reset includes a “Smart Snack” – a small protein snack (original flavor: blueberry almond crumble). For your DIY version, we’ll make Blueberry Almond Protein Bites. This will give you something to chew on (important psychologically when on a mostly liquid diet) and provide a balance of protein, fiber, and healthy fat to keep cravings at bay. Almonds and blueberries also contribute antioxidants and support blood sugar stability.
We’ll prepare a small batch of no-bake protein bites that you can keep for the 3 days. This recipe yields about 6–8 bite-sized bars/balls, which you can portion out to roughly 2 per day (or 1 per day if you make larger bars), depending on how many pieces you make. Each serving (2 small bites) should have around 100–150 calories and ~7–10 g protein, similar to the Plexus snack bar.
Ingredients (for ~6–8 bites):
- 1 cup raw almonds (whole or sliced) – this is the base of our “crumble”. (If you have almond flour or almond meal, you can use 3/4 cup of that instead to skip the grinding step.)
- 1/2 cup protein powder, vanilla flavor (or unflavored). Whey or a plant protein blend works. This adds protein without needing a lot of volume.
- 1/4 cup dried blueberries (unsweetened if possible). You can find dried blueberries in most grocery stores; if they are hard to find or pricey, substitute raisins or dried cranberries. (Note: if using sweetened dried cranberries, use a little less honey later since those have added sugar.)
- 2–3 Tbsp almond butter (natural). This helps bind the bites and adds healthy fat and flavor. If almond butter is too expensive, you can use peanut butter (it will dominate the flavor a bit, but will still be a tasty berry-nut combo).
- 2 Tbsp honey. This is a natural sweetener and binder. (For a lower-sugar option, you could use sugar-free syrup or a few drops of stevia instead, but a small amount of honey adds flavor and helps the texture.)
- 1/4 tsp cinnamon (optional, enhances the sweetness and flavor).
- Pinch of salt (balances the sweetness and gives that craveable contrast).
Tools: Food processor or blender (to grind the almonds and mix the dough), mixing bowl, and a spatula. If you don’t have a processor, you can start with store-bought almond meal and simply mix everything by hand.
Instructions:
- Grind the almonds: Place the almonds in a food processor and pulse until they are finely chopped, resembling a coarse flour with some tiny almond bits (this adds a nice texture). Don’t over-process into almond butter; you want a crumbly meal. (If using pre-ground almond meal, you can skip this step.)
- Mix base ingredients: Add the protein powder, dried blueberries, and cinnamon (if using) to the processor with the ground almonds. Pulse a few times to combine and to chop the blueberries into smaller pieces throughout the mix.
- Bind with wet ingredients: Add the almond butter and honey into the mixture. Pulse or blend until it starts to clump together. It may form a loose dough. If it seems too dry to hold together, add a teaspoon of water or almond milk and pulse again. If it’s too wet, add a bit more protein powder or ground almonds. You want a consistency that you can press together with your fingers and it holds shape.
- Form the bites: Scoop out the mixture and form into bite-sized pieces. You can either roll into balls (about 1 inch in diameter) or press the dough flat into a small pan and cut into mini-bars. For convenience, rolling into 6–8 balls might be easiest – no cutting required. Use slightly wet hands to prevent sticking.
- Set and store: Place the bites in the fridge for about 20–30 minutes to firm up. Then store them in an airtight container in the refrigerator. They should keep for the duration of your 3-day reset (up to a week).
Each blueberry almond protein bite will taste like a treat but is packed with nutrients. Almonds provide protein, fiber, and healthy fats (especially vitamin E and magnesium), and the dried blueberries give a touch of natural sweetness and antioxidants (plus some fiber). The added protein powder bumps up the protein content so a small portion is filling. This snack will help keep your blood sugar stable in the afternoon and prevent energy crashes. Eating something solid can also help psychologically with satisfaction.
Budget tips: Buying nuts in bulk can save money – check if your grocery or bulk food store has a bulk bin for almonds. Dried fruit can sometimes be found in the bulk section too. If blueberries are expensive, raisins are a perfectly good cheaper swap (you’ll just have “cinnamon raisin almond” flavor bites). Honey is used here in a small quantity; if you already have any sweet syrup or even dates, you can use those to bind instead of purchasing honey. The recipe is flexible: for example, oat flour (ground oats) could replace some of the almond to cut cost, though the texture will be softer and less rich. Feel free to get creative with what you have on hand – as long as you include some protein powder and something to hold it together, you’ll end up with a nutritious snack. If you have leftover pieces after the 3 days, they make great pre/post-workout bites or a healthy snack for the following week, so nothing goes to waste.
Staying well-hydrated and supporting your body with key drinks is a crucial part of the reset. In the Plexus Reset, there are several beverage supplements: an electrolyte drink (“Hydrate”), a fiber drink (“Slim Hunger Control”), an energy drink (“Active”), and plenty of water/tea throughout. We will recreate those functional drinks with simple ingredients. These DIY drinks will help with electrolyte balance, appetite suppression, and energy without the cost of special packets. Consuming fluids regularly also keeps your stomach feeling full and can prevent the headaches or fatigue that sometimes come with fasting routines.
Upon waking each morning, start with a hydrating electrolyte drink. This is our homemade alternative to Plexus “Hydrate”. After a night of sleep, your body is slightly dehydrated and low on electrolytes. Rehydrating can boost your energy and metabolism and set a good tone for the day. We’ll incorporate a popular and inexpensive wellness trick often called the “pink salt and ACV” drink.
Ingredients (per serving):
- 1 glass (8–12 oz) filtered water, at room temperature. (Room temp or warm water is easier on the stomach first thing, but cold is fine if you prefer.)
- 1/8 to 1/4 tsp Himalayan pink salt (or sea salt). This provides sodium and over 80 trace minerals to help replenish electrolytes. If you only have regular table salt, use a pinch of that – the primary goal is to get some sodium and minerals.
- 1 Tbsp apple cider vinegar (raw, unfiltered if possible). ACV contributes acetic acid and a bit of potassium; it has been associated with improved digestion and stable blood sugar. Research suggests ACV can slow gastric emptying and help control blood glucose spikes, which may aid appetite control and fat loss. It also contains probiotic cultures (“mother”) that support gut health.
- 1 tsp lemon juice (optional) – for flavor and vitamin C. Squeezing a bit of fresh lemon adds a refreshing taste and antioxidants.
- Stevia to taste (optional) – if you need a touch of sweetness. You can also add a tiny bit of raw honey if absolutely needed for taste, but it’s best to avoid adding sugars; plus, this drink is taken first thing in the morning when a sweet taste isn’t usually necessary.
Instructions:
- Mix: In your glass of water, stir in the salt until dissolved. Then add the apple cider vinegar and lemon juice. Mix well.
- Taste and adjust: Take a small sip – it should taste like lightly salty, tart water. If it’s too strong (too salty or sour), dilute with more water or use a bit less vinegar next time. If you can’t tolerate the taste, you may add a few drops of stevia to soften the sourness (or 1/2 tsp honey, ~10 calories, if you’re not strictly zero-calorie).
- Drink up: Sip it slowly but aim to finish the glass in one go, before you have your breakfast shake.
Benefits: This DIY electrolyte drink will hydrate you and provide essential minerals to start your day. The combination of water and salt helps your cells absorb water more effectively than plain water alone. Adequate hydration can boost your energy levels and even slightly increase metabolic rate. The apple cider vinegar in the drink supports digestion and may help curb appetite and cravings through stabilizing blood sugar. Many people find that starting the day with ACV and lemon in water leads to more mindful, less acidic eating throughout the day.
Cost note: This drink basically costs only pennies – a pinch of salt and spoon of vinegar are minimal cost compared to a packaged electrolyte mix. Pink Himalayan salt is affordable and a one-time purchase that will last months. ACV is also cheap and found in any grocery store. Overall, it’s an easy, low-cost way to get similar benefits to a branded “hydration” supplement, with the bonus of ACV’s detox reputation.
By mid-morning (around late morning), it’s time for the fiber drink, our replacement for the famous Plexus Slim “Hunger Control” pink drink. The goal of this drink is to deliver soluble fiber and supportive nutrients that help control your appetite, keep you feeling full, and maintain balanced blood sugar levels as you go through the low-calorie day. We will make a natural version of the pink drink using fiber supplements and flavorings.
Ingredients (per serving):
- 8–10 oz water. (Cold water is nice for this fruity drink. You can also brew an herbal tea as the base – see note below.)
- Soluble fiber of choice: For example:
- 1 tsp psyllium husk powder (about 2–3 g fiber) OR
- 1 Tbsp chia seeds (whole) OR
- 1 Tbsp ground flaxseed OR
- 1 packet of a prebiotic fiber supplement (like inulin or acacia fiber).
These fibers all thicken up in water and help create a feeling of fullness by forming a gel in your stomach. Psyllium is particularly effective at curbing appetite (it’s often called a “poor man’s Ozempic” for its fullness effect), but use whichever is available. Note: if you’re not used to taking fiber, psyllium or chia might cause some bloating – in that case use a smaller amount or a gentler fiber like inulin.
- Flavor additions: To mimic a fruity “pink drink”, you have a few options:
- Squeeze of lemon or lime and a bit of grated ginger (for a zesty lemon-ginger flavor).
- A few frozen berries (like 2–3 raspberries or strawberries) to naturally flavor and color the water. You can muddle them or just let them infuse.
- 1 hibiscus or berry herbal tea bag (let it steep in cold water for a few minutes) – hibiscus will lend a tangy taste and pink color naturally.
- Sugar-free drink mix (crystal light type) – only if you don’t mind artificial additives; a raspberry lemonade mix could approximate the flavor, but a natural approach is preferred.
- Acid and mineral: 1 tsp of apple cider vinegar (yes, again!) or lemon juice. This is optional, but adding a bit more acid can help mimic the tartness of the Plexus drink and further support blood sugar control.
- Sweetener: Optional stevia or monk fruit, to taste, especially if you added vinegar. (If you used a store drink mix, that’s already sweetened, so no need.)
Tools: A large glass or shaker bottle and a spoon. (If using chia seeds, a jar with lid is helpful so you can shake and let it sit.)
Instructions:
- Mix fiber with liquid: Place your chosen fiber (psyllium, etc.) in the glass. Slowly pour in the water (or cooled tea). Immediately stir briskly as you add the liquid, to prevent clumping (especially important for psyllium). If using chia seeds, stir, then let the drink sit for 5–10 minutes for the seeds to swell up.
- Add flavor: Squeeze in lemon/lime, add ginger or a herbal tea bag to steep for a few minutes (you can even steep the tea in a couple ounces hot water first for stronger flavor, then add cold water and ice). Remove the tea bag if used. Drop in a couple of crushed berries or a splash of vinegar if you’re using those. Stir everything.
- Sweeten if needed: Add a bit of stevia or preferred no-calorie sweetener and stir. Taste and adjust flavor – it should be lightly fruity and refreshing.
- Drink promptly: It’s best to drink this immediately after mixing. Fiber supplements like psyllium will continue to thicken the longer they sit (turning into gel pudding if left too long). So drink it within a few minutes of preparation, before it gets too thick to enjoy. If it becomes very thick, add more water and stir to thin it out.
This fiber drink is a crucial part of keeping you full until lunch. The soluble fiber will expand in your stomach and send signals of satiety to your brain, reducing hunger pangs. It also helps blunt blood sugar spikes by slowing digestion, which prevents crashes and cravings. Essentially, it functions much like the Plexus Slim – providing fiber (Plexus’s formula uses polydextrose and other fibers) and supportive nutrients to help control appetite. By making it yourself, you avoid the added fillers and you can customize the flavor.
Notes: If you prefer, you can take a chromium supplement (like Chromium picolinate, a very inexpensive mineral supplement) along with this drink – Plexus Slim contains chromium, which is known to improve blood sugar control and reduce sugar cravings. A typical dose is 200 mcg of chromium. It’s not required, but it’s a cheap add-on that can replicate another aspect of the pink drink. Additionally, if you have it, you could mix a bit of L-glutamine powder (5 g) into this drink – glutamine is an amino acid some people use to reduce sugar cravings and support gut health (optional hack).
Money-saving: Psyllium husk powder (like generic Metamucil without sugar) is very cheap per serving – a single canister can give dozens of servings. Chia seeds or flaxseeds are also inexpensive and available in any grocery; buying a small bag that will last weeks costs much less than a pre-made fiber drink mix. Using herbal tea or a squeeze of citrus for flavor keeps things natural and cheap compared to buying special flavor packets. Essentially, you’re recreating the pink drink for a fraction of the cost using pantry items.
Mid-afternoon is when energy can slump, especially on a low calorie regimen. The Plexus Reset includes “Active”, a caffeinated drink (with around 100 mg caffeine and some antioxidants) to boost energy and focus. For the DIY version, we will use a natural caffeine source along with some metabolism-supporting extras to keep you alert without loads of sugar or additives.
The simplest way to get a clean energy boost is a cup of tea. We’ll make a refreshing iced green tea with citrus and mint, but you can adjust to your taste. Green tea provides caffeine and L-theanine which together give sustained energy and mental clarity (often without the jitters coffee can cause). It also has antioxidants like EGCG that may support fat burning. If you prefer coffee, that’s an acceptable alternative (8 oz of black coffee), but we’ll describe the tea-based drink in detail as it more closely mimics the fruity “Active” drink style.
Ingredients (per serving):
- 1–2 bags green tea (or black tea, or yerba mate). Two bags will make a stronger brew (~80–100 mg caffeine, equivalent to the Plexus Active which has 100 mg). You can also mix 1 green tea + 1 herbal fruity tea for flavor.
- 1–2 cups water for brewing.
- 1 slice fresh ginger (about the size of a quarter) – optional, for a gentle spicy kick and added health benefits (ginger is an antioxidant and can aid digestion).
- 1–2 slices citrus (lemon, lime, or orange) or a few mint leaves – optional flavor add-ins.
- Ice cubes (if making it iced).
- Optional: a pinch of turmeric and a dash of black pepper (turmeric is anti-inflammatory; Plexus Active’s proprietary blend includes turmeric and other botanicals. Black pepper helps the absorption of turmeric’s active compound curcumin). This is truly optional if you want to maximize the “clean energy” aspect, but not necessary for taste.
- Optional sweetener: stevia or a bit of honey, if you need sweetness. (Green tea with lemon and mint is quite pleasant unsweetened, but adjust to your liking.)
Instructions:
- Brew the tea: Boil water and pour about 1 cup of hot water over your tea bags (and the ginger slice, and turmeric if using). Steep for 3–5 minutes (or per instructions on tea). If you used turmeric, the water will turn golden. Remove the tea bags (and ginger slice). If you added turmeric, strain the liquid through a fine sieve or coffee filter to remove undissolved powder bits.
- Add flavor: Squeeze a slice of lemon or orange into the warm tea. You can also drop in a couple of mint leaves to steep for a minute after the brewing – mint gives a cooling fresh flavor that pairs well with green tea and lemon.
- Cool it (if iced): If you prefer iced, pour the brewed tea over a cup filled with ice. It will dilute a bit and cool down. Add a bit more cold water to make ~12–16 oz of drink. If you prefer it hot, top it off with more hot water to make a larger drink and sip slowly.
- Sweeten if desired: If you need sweetness, stir in a teaspoon of honey (adds ~20 calories) or a few drops of stevia. Since we’re keeping overall calories very low, try to use minimal honey or stick to non-caloric sweetener.
- Enjoy mid-afternoon: Drink this around the time you’d typically feel an energy dip (commonly 2–3 PM). The caffeine from the tea will give you a gentle lift.
Benefits: Green tea and similar natural caffeine sources provide a “clean” energy boost. You get 100 mg or so of caffeine which is enough to enhance alertness and mood, but not so much as to cause a crash later (especially since green tea’s caffeine effects are smoothed by L-theanine). Additionally, green tea’s compounds can support metabolism – studies link green tea with slight increases in calorie burning and fat oxidation due to EGCG and caffeine. The added ginger/turmeric are anti-inflammatory and antioxidant, contributing to the “revitalizing” aspect. Overall, this drink will help you stay focused and active through the afternoon. Make sure to account for the caffeine in your day (100 mg caffeine is roughly equivalent to a strong cup of coffee); stay below ~400 mg per day total as a general health guideline.
If you don’t want to brew tea, black coffee (plain) is absolutely fine here too – coffee has similar caffeine (approx 95 mg per 8 oz) and zero calories. Just avoid adding cream or sugar during the reset. You can stir in a bit of MCT oil or coconut oil to coffee if you follow a “fat fasting” style, but that will add calories/fat, so it’s optional and not part of the original plan. For a totally caffeine-free alternative (if you’re sensitive to caffeine but still want a pick-me-up), try a cup of strong peppermint tea or ginseng tea which can naturally boost alertness without caffeine.
Cost considerations: Using regular tea bags is extremely cheap – a box of green tea or herbal tea costs just a few dollars for 20+ servings. Compare that to premixed “energy drink sticks” which can be over $2 per serving. By flavoring the tea with common kitchen spices and herbs (ginger, mint, citrus), you get a tasty drink practically for free. If you happen to have a green powder supplement or B-vitamin supplement you like, you could mix that in for an extra “sports drink” feel, but it’s not necessary. Our focus is keeping it simple and low-cost while still effective.
In the evening, about an hour or so after dinner (or right before bed), Plexus Reset includes a supplement called “Restore” – a lemon-berry flavored drink with ingredients to support the body’s natural repair, detoxification, and relaxation processes. We will emulate these benefits with a calming herbal tea tonic plus some optional supplements. This evening routine is meant to help you wind down, promote gentle detox, support your liver and gut overnight, and prevent late-night hunger.
Ingredients:
- 1 cup herbal tea of choice. Good options: hibiscus tea (for the “berry” flavor and rich antioxidants), chamomile tea (for relaxation), or a blend. You can also include ginger or peppermint tea for digestion. For example, steep 1 hibiscus tea bag with 1 chamomile tea bag together. Hibiscus provides antioxidants and has a pleasant tartness (similar to what Plexus Restore’s lemon-berry flavor might be), while chamomile helps calm the nerves.
- 1/2 tsp spirulina powder or greens powder (optional). Plexus Restore contains green superfoods like spirulina, spinach, and aloe which provide cellular detox support and antioxidants. Adding a small amount of spirulina (a blue-green algae) to your tea can mimic this. It’s optional because not everyone has spirulina on hand, and it has a strong taste. If you do use it, know that spirulina is rich in nutrients and binds some toxins, but use just a little so the taste isn’t overpowering. A generic “greens” supplement powder could be used similarly.
- 1 Tbsp aloe vera juice (optional). Aloe vera is in the Restore formula for gut support and detox. If you can find edible aloe vera juice (sold in many health stores), you can add a tablespoon to your tea – it’s soothing for the digestive tract. This is optional if it’s accessible and affordable; skip if not.
- 1/2 tsp lemon juice or a slice of lemon. This adds the “lemon” to our lemon-berry flavor, and vitamin C.
- Adaptogen herbs (choose one, optional):
- 1 capsule (or dropper) of ashwagandha extract, or
- 1 capsule of holy basil (Tulsi), or
- a cup of Tulsi tea (which is holy basil) in place of chamomile, or
- if available, magnolia bark or berberine supplement (these were the ones actually in Plexus Restore). These are stress-supporting herbs. Ashwagandha is widely available and known to reduce cortisol (stress hormone) and improve sleep quality in studies, which can help control late-night cravings due to stress. Magnolia bark (often paired with Phellodendron in a blend called Relora) and berberine were specifically cited in Plexus’s product for stress and appetite control via the gut-brain axis. If you happen to have a Relora supplement (sold online for stress eating) or berberine (a supplement also used for blood sugar management), you could take those as directed in the evening as an alternative. But since those are not common pantry items, ashwagandha or tulsi are great readily-available adaptogens to use. Even a simple reishi mushroom powder or tea in the evening can help with relaxation.
- Natural calming flavor add-ins: A few thin slices of fresh ginger (antioxidant and supports digestion), and a teaspoon of raw honey (optional, for taste and as a prebiotic – honey in small amounts can actually help you sleep, but it does add a few carbs). If using honey, limit to 1 tsp (~5g sugar, 20 cal) or use stevia if you want to keep the drink essentially calorie-free.
Instructions:
- Brew the base tea: Steep your herbal tea bag(s) in hot water for 5–10 minutes to make a soothing infusion. For example, combine hibiscus and chamomile teas in one cup. If using fresh ginger, add it to the hot water to steep as well.
- Mix in extras: Remove the tea bags. Stir in the lemon juice and aloe vera juice (if using). If you have spirulina or greens powder, whisk it in – be aware it will turn the drink a dark green and there might be some settled particles, but it’s a potent boost of nutrients (you can also take spirulina tablets if you prefer to avoid the taste in your tea). This concoction is loaded with antioxidants from hibiscus, ginger, spirulina, etc., which help “detox” by neutralizing free radicals and supporting liver enzymes.
- Add adaptogen: Take your chosen adaptogen herb. If it’s a tea (like Tulsi), you might have brewed it already. If it’s a capsule (ashwagandha, etc.), you can simply swallow the pill with your tea. If it’s a tincture (liquid extract), add the recommended drops into the warm tea. These herbs will help lower cortisol and stress levels, easing you into a relaxed state. Lower stress hormones in the evening can also prevent stress-related snacking and improve overall metabolic reset.
- Sweeten lightly if needed: If the tea is too tart or “green” from spirulina, add a teaspoon of honey or a bit of stevia to improve the taste. It’s important that this nightcap is enjoyable and relaxing. The honey is optional; even Plexus’s Restore is flavored to be pleasant, so don’t feel bad adjusting the taste.
- Sip slowly and relax: Find a calm moment in the evening to drink this. It can be while you’re winding down with a book or just before bed. The ritual of a warm drink itself can signal your body it’s time to rest.
Benefits: This evening drink is packed with functional benefits:
- Detox support: Ingredients like hibiscus, spirulina, ginger, and aloe support the liver and cells in detoxifying and reducing inflammation. For example, hibiscus is rich in antioxidants; spirulina provides vitamins and compounds that boost the body’s own detox enzymes (like glutathione peroxidase). This mirrors the Restore product’s goal of aiding cellular repair and toxin elimination after the stress of the day.
- Gut health: Aloe vera and ginger soothe the digestive tract, chamomile can reduce gut inflammation, and if you included any probiotic (you could even open a probiotic capsule and stir it into lukewarm, not hot, tea – though this isn’t tasty, it’s one way to take it) it will work on populating good bacteria overnight. The Restore supplement included a yeast fermentate that reduces hunger via gut-brain signals – while we can’t replicate that exactly, having fiber and probiotic support through the day achieves similar satiety signaling. Plus, the day’s overall high fiber intake has been feeding your healthy gut microbes which can improve digestion and even impact hormones related to hunger.
- Stress reduction and sleep: Adaptogens like ashwagandha or magnolia bark help lower cortisol and anxiety, which not only improves sleep but also can directly affect weight management (chronic stress can hinder weight loss). By calming the mind, you set the stage for better recovery. Chamomile tea is well-known to promote relaxation and improve sleep quality. Adequate sleep and low stress are crucial for metabolism and appetite regulation.
All of this means that the “Restore” drink is preparing your body for an overnight reset, so you wake up feeling refreshed and less likely to have strong hunger in the morning.
Affordability: All the components here are either common household items or optional supplements. A box of chamomile or hibiscus tea is a few dollars. Ginger root is cheap. Lemon is cheap. Spirulina powder can be pricy, but a small amount goes a long way and it’s optional; you might skip it if it’s not something you have. Ashwagandha supplements are relatively inexpensive (a bottle might be $10–15 for a month’s supply) – certainly cheaper than specialized “nighttime cleanse” supplements often sold. In fact, if you were to invest in one supplement for this reset, a basic magnesium or ashwagandha to take at night would be a good choice and still cost far less than the Plexus product.
In addition to the structured meals and drinks above, there are a few supplements and extra tips worth considering to maximize the results of your DIY reset. These are generally low-cost additions that can further help with gut health, metabolism, nutrient completeness, and overall comfort during the 3-day program. All of these are optional, so you can choose what fits your budget and needs. Even without any pills or extras, the meals and drinks outlined already cover the core benefits. But for a truly comprehensive approach (much like how Plexus pairs other products with the Reset), here are some enhancements:
-
Daily Probiotic: Supporting your gut microbiome is key for digestive health and can aid weight management. Plexus often bundles probiotics with their system (their ProBio5 product) to improve gut flora balance. You can take a high-quality probiotic supplement each day of the reset (for example, one that provides multiple strains of Lactobacillus and Bifidobacterium). Look for one with at least a few billion CFUs. This helps ensure that as you’re “cleaning out” with the fast and fiber, you’re also seeding good bacteria. Some probiotic strains have been linked to reduced belly fat and improved metabolism. Cost tip: You don’t need an expensive brand – even a yogurt with live cultures or a tablespoon of fermented sauerkraut could act as a probiotic source if you tolerate those (just account for a few calories). But a basic probiotic pill from a drugstore can be under $15 for a month supply. Take it at night or in the morning, as directed.
-
Multivitamin: Because you’re only consuming ~500 calories of food per day, you might fall short on some vitamins or minerals in those 3 days. The Plexus shake provided some vitamins/minerals, but to be safe, taking a standard multivitamin each day ensures your body isn’t missing any essential micronutrients. This can support overall energy and metabolic functions. A generic store-brand multivitamin is very affordable (maybe $5 for a bottle). Take it with your shake or another “meal” for best absorption.
-
Magnesium Supplement: A magnesium supplement (such as magnesium citrate or glycinate, ~200–400 mg at night) can be very helpful during a reset. Magnesium helps relax muscles and nerves, improving sleep quality, and it also promotes regular bowel movements by drawing water into the colon (which can help if the high-protein diet causes any constipation). Plexus has a product called BioCleanse which is essentially magnesium oxide for cleansing; you can replicate that with a gentler form like citrate. It’s inexpensive and available over-the-counter. Take it in the evening, as it can have a mild laxative effect – which overnight can aid the “detox”.
-
Chromium and Cinnamon: We touched on this in the fiber drink section – chromium picolinate is a mineral that improves insulin sensitivity and can reduce cravings. It’s found in trace amounts in foods but as a supplement it’s cheap. Adding 200–400 mcg of chromium daily (with breakfast or the fiber drink) plus perhaps using Ceylon cinnamon (a spice known to help blood sugar) in your meals or tea is a natural way to support healthy blood sugar levels. Stable blood sugar means fewer hunger spikes and better fat-burning signals. This is exactly why Plexus included chromium in their pink drink. If you like cinnamon, you can simply ensure to sprinkle it in your shake or tea (around 1/2 teaspoon a day is beneficial).
-
Additional Adaptogens or Stress Support: If you find you are prone to stress or sleep issues (which can make you feel hungrier or impact your metabolism), you might incorporate an additional adaptogen supplement aside from the night tea. For instance, L-theanine (an amino acid from green tea) can be taken in the afternoon for calm focus. Rhodiola rosea is another adaptogen that can be taken in the morning to help with energy and stress. These are totally optional and a bit more specialized. Generally, sticking to one (like ashwagandha at night as mentioned) is plenty. The idea is to keep cortisol (stress hormone) in check, because high stress can undermine metabolic resets by promoting fat storage. The adaptogens in Plexus Restore (magnolia, berberine) were aimed at exactly this. Ashwagandha has clinical evidence for reducing cortisol and improving weight management in chronically stressed adults, so it’s a great alternative that’s widely available.
-
Protein and Collagen Alternatives: Not exactly supplements, but a note: if you don’t want to buy separate collagen powder, you could use gelatin as mentioned (very cheap in grocery stores baking aisle). If you didn’t want whey protein, you could use soy protein isolate or pea protein which are usually cheaper and still high in protein – just watch for any added sugars. The key is hitting that high protein target (~60+ grams/day) because it’s crucial for protecting your muscle and keeping your metabolism from slumping. High protein intake during a fast also promotes satiety by affecting hunger hormones beneficially. So even if it means adding an extra half scoop of protein somewhere, do aim for the range (for example, you could split another half scoop of protein powder between your soups by stirring it in, if needed).
Finally, a gentle reminder to listen to your body during the reset. Everyone’s needs are a bit different. The above guide provides a close parallel to the Plexus Reset program using everyday foods and supplements. It emphasizes hydration, high-quality protein, ample fiber, and supportive micronutrients – an approach that is backed by science for healthy weight loss and gut health. Many people find that after 3 days of this routine, they lose a few pounds (much of it water weight or bloat), their stomach feels flatter (thanks to fiber and light eating), and their sugar cravings diminish. The combination of high protein, high fiber, and low calories effectively shifts your body into a fat-burning mode while preserving muscle, and the gut-friendly components help “reseed” a healthy microbiome environment.
When you finish the 3-day DIY Plexus Reset, reintroduce foods gradually. It’s wise to ease back into a normal diet with sensible portions and healthy foods to maintain the benefits. You can repeat this reset periodically – Plexus suggests doing a reset like this monthly for weight loss or quarterly for maintenance. Since you now have the knowledge to do it yourself cheaply, you can deploy this routine whenever you need a metabolic “boost” or to get back on track with healthy habits.
Good luck with your DIY reset! With these detailed instructions, recipes, and affordable ingredient swaps, you can achieve the metabolism reboot and gut health refresh of the Plexus Reset without breaking the bank. Stay hydrated, get plenty of rest, and enjoy nourishing your body with this program – in three days you’ll likely feel a noticeable difference in energy and control over cravings. Cheers to your health and savings!