The Next Meal Reset: A 30-Day Workbook for Life After Diet Guilt

Updated edition: download The-Next-Meal-Reset-Illustrated-Visual-Maps.pdf (263 KB). It includes four new orientation maps in addition to the 40 module diagrams. The 260 KB PDF is the earlier edition.

You ate more than you planned. Now your mind is telling you to skip the next meal, start a stricter diet tomorrow, or give up for the day. The Next Meal Reset gives you a different next step.

Want a smaller first step? Get the free four-page One-Minute Next Meal Reset Card.

This 132-page illustrated workbook guides you through 20 practical themes across four phases: noticing the guilt loop, reading the context around a meal, practicing flexibility, and building steadier habits. Every module opens with a visual guide: one diagram maps a familiar pattern, and a second shows a small next choice. That is 40 diagrams in total. Each module also includes a short lesson, two everyday examples, six reflection questions, a small real-life experiment, and a review page. A suggested 30-day route helps you start, but you can use the chapters in any order.

Inside: 20 visual guides, 40 diagrams, 120 reflection questions, 20 small experiments, a one-minute reset card, and a sources and support section. Topics include busy days, restaurants, celebrations, snacks, travel, movement, and body comments. A 15-page sample is available before purchase.

For adults who get caught in all-or-nothing diet thinking after meals, weekends, or social events. Instant digital download. PDF, US Letter size, 132 pages. No physical product is shipped.

Based on the approach of Kota Tominaga, Japanese physical therapist and founder of the Appetite Control Diet Association. The English exercises and diagrams were newly developed for this workbook.

This is educational self-reflection. It does not treat an eating disorder, replace individualized nutrition or medical care, or promise weight loss. If eating-related distress is frequent or severe, seek qualified professional support.

Questions before you buy

What do I receive? An instant download of the 132-page PDF workbook. It is US Letter size and can be read on screen or printed.

Do I have to follow all 30 days in order? No. The suggested route helps you start; you can choose the modules that fit your situation.

Can I preview the workbook? Yes. Select Preview above to read the free 15-page sample before buying.

Will this make me lose weight? The workbook makes no weight-loss promise. It offers diagrams, questions, and small experiments for reflecting on food guilt and everyday choices.