Home Cooking
Cook 1 meal: 5 oz protein + 2 cups veggies + ½ cup carbs.
Hunger Awareness
Today, rate your hunger on a scale of 1–10 before each meal. Eat at 4–6, not 8+.
Evening Tea
After dinner: Drink 12 oz of herbal tea. Kitchen closed after.
Plant-Forward Plate
Add 2 cups of veggies and ½ cup of beans or lentils to one of your meals today
Simple Breakfast
30 grams of protein + 8 grams of fiber: 2 eggs, ¾ cup Greek yogurt, berries.
Satisfied Pause
Pause at 80% full. Wait 2 min before getting a second helping.
Quality Over Quantity
Build a meal: 5 oz protein, 2 cups veggies, 1 tbsp healthy fat.
Chew Fully
Chew each bite 20 times. Swallow fully before the next bite.
Seated Meals
Sit fully down. Eat for 10+ min. No standing, no multitasking.
Simple Snack
Choose 1 whole food: 1 apple, 1 cup berries, or 1 oz (28g) nuts.
