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14-Day Spring Reset

€3.99

Fourteen days of seasonal plant-forward eating — asparagus, peas, leafy greens, citrus, radishes, fresh herbs — with unique meals for every day. No detox claims your liver doesn't need.

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What You'll Get

Downloadable PDF (57 pages)
56 unique recipes (42 mains + 14 snacks)
14-day sample rotation
Weekly shopping list
Activity-Level Addendum (BMR + portion scaling)
Daily tracker (checklist + notes)
3 cited references

From Tugba

This is a “reset,” not a “detox.” Your liver, kidneys, and gut detoxify continuously regardless. What this fortnight does: lean into peak-season produce, drop the heavier winter habits, align with longer-light spring rhythm. Lighter meals, more variety, noticeable energy shift — from better food density, not toxin clearance.

— Tugba

Plan at a Glance

Daily macronutrient split

Fat — 30%

Protein — 20%

Carbs — 50%

Target: ~1,700 kcal/day — scaleable via the included Activity-Level Addendum.

56 RecipesSpring ProducePlant-Forward

Clinical Foundations

The evidence behind this plan, and what the data does and doesn't show

Spring greens (asparagus, peas, baby spinach, watercress, radish, fresh herbs) are nutrient-dense and peak in flavour. Lighter cooking methods preserve more polyphenols and suit warmer weather. The pattern resembles Mediterranean spring eating — not a unique detox protocol.

What the evidence supports

Increased fruit and vegetable intake is associated with lower mortality (Aune et al., 2017) and better mood (Glabska et al., 2020). Seasonal produce has higher antioxidant levels than storage produce. Polyphenols support endothelial function.

What the evidence does not robustly support

No spring detoxification the liver doesn’t do daily. Detox teas are mostly diuretic/laxative. No food “cleanses” the body in any clinical sense. Benefits here come from more vegetables and less processed food.

This plan

Targets ~1,700 kcal/day, ~30%F / 20%P / 50%C. Spring produce emphasised. Lighter cooking (steam, grill, blanch, raw). Plant-forward but not vegan. Same 7-day rotation × 2 weeks.

Protocol Rules

Spring greens daily. Asparagus, peas, baby spinach, watercress, rocket, radish, spring onion.
Lighter cooking. Steam, grill, blanch, raw. Less roasting, less braising.
Citrus in dressings. Lemon, lime, orange. Olive oil + citrus is the spring dressing.
Fish twice a week. White fish, salmon, mackerel. Grilled or pan-cooked simply.
Limit heavy starches. Replace half pasta/rice portion with vegetables or legumes.
Walk after dinner. Longer evenings make this easier. 20–30 minutes.
Drop the winter snack. Heavy cheese boards, dried fruit, crackers — shift to fresh fruit and yogurt.

⚠ Who this plan isn’t designed for

Pregnancy or breastfeeding; active eating disorder; children; kidney disease with potassium restrictions.

If any of the above applies, please talk with your physician before starting this plan.

Medication note. If you take prescription medication, please talk with your prescriber before starting. Diet changes can affect how some medications work.

Tips for Success

Build a salad bar at home. Wash and prep 3–4 vegetables Sunday. Quick salads through the week.
Herbs are the seasoning. Dill, mint, basil, parsley, chives. Fresh, generous, replaces salt.
Citrus over everything. Brightens flavour. Squeeze on greens and fish.
Eat with your local season. Northern Hemisphere = spring. Southern = swap to your autumn.
Lighter doesn’t mean less. Plenty of vegetables, good olive oil, enough fish or legumes.
Skip the detox tea aisle. Ginger, mint, lemon water all useful; none ‘detoxify.’