The Cravings Control Reset: stop the 9pm pantry raid in 7 days, without eating less.
A 7-day high-protein Mediterranean plan that keeps you full all day, plus a step-by-step protocol for the hardest hours: your evenings.
Get the Reset for $27 →Sound familiar?
Meals that are light on protein, fiber and healthy fat digest fast, and the cravings pick up where the meal left off. I dealt with this for years. What finally worked wasn’t discipline. It was changing how every plate was built, especially earlier in the day, so I wasn’t paying for it at night. The Reset is that exact system, laid out day by day.
What’s inside
Why you’re always hungry
The 3 real reasons cravings fire, and why evenings are the hardest.
The Full Plate Method
The 4-part plate with simple protein and fiber targets. No tracking app.
Night Cravings Protocol
5 steps for quiet evenings, most done before 7pm, plus Craving SOS.
The 7-day plan
28 high-protein Mediterranean meals and snacks, about 100g of protein a day.
Prep and shop
A 75-minute Sunday prep plan and a one-shop grocery list for the week.
Track and keep it
A 7-day check-in tracker and how to keep going after Day 7.
A look at Day 1
| Meal | What you eat | Protein |
|---|---|---|
| Breakfast | Greek yogurt power bowl with berries, walnuts and chia | ~22g |
| Lunch | Mediterranean chickpea salad with tuna, feta and olives | ~30g |
| Dinner | Lemon chicken with roasted vegetables | ~32g |
| Snack | Sardines on whole grain crackers | ~20g |
Every day works the same way: real food, a protein anchor at every meal, and one simple focus. Nothing to weigh, nothing banned. Curious why protein matters so much? Here’s how much protein it takes to stay full, and why you’re hungry right after eating.
This is for you if
- You’re hungry again 2 hours after eating
- Afternoon crashes and evening snacking are your pattern
- You want real food, not shakes, points or calorie math
- You like clear structure you can repeat
It’s not for you if
- You want a strict low-calorie crash diet
- You’re looking for supplements or a quick fix
- You need a medical nutrition plan (talk to your doctor or a dietitian)
Questions
Do I have to count calories or macros?
No. Each meal already hits the targets. There’s a simple hand-portion guide if you’re building your own plates.
I already bought the 7-Day Meal Plan. Is this different?
The Reset is built on the same 7-day plan and adds the parts that make it stick: the Night Cravings Protocol, Craving SOS, protein targets and cheat sheet, the Sunday prep plan and the check-in tracker.
What if I don’t eat fish or lamb?
Swap any protein for another. The plate structure is fixed, the ingredients aren’t. Lentils, eggs, chicken and Greek yogurt cover almost every swap.
How do I get it?
Checkout is through Gumroad. You get the PDF instantly by email and can read it on your phone or print it.
I’m on a GLP-1 medication. Can I use this?
The meals are protein-forward, which fits well, but portions may be more than a smaller appetite needs. Check with your prescriber first, and see my GLP-1 meal plan for smaller meals.
Eat more real food. Crave less of it.
Seven days, one plate structure, quieter evenings.
Get the Reset for $27 →Not ready? Start with the free night hunger snack list.
General nutrition education, not medical advice. Results vary from person to person.