Garden Plate Dinner
Make ½ your plate vegetables (2 cups). Add color: greens, orange, red, purple.
Hydration for Energy
Aim for 80–100 oz of water today. Simple rule: 20 oz morning 20 oz midday 20 oz afternoon 20 oz around workouts
Pre-Activity Fuel
Before a longer activity (60+ min), eat a Carb + protein snack. Examples: banana + peanut butter, toast + eggs, protein shake.
No Skipped Meals
Eat every 3–5 hours. If you’re not hungry → start small (protein shake, yogurt, fruit).
Whole Foods First
Aim for 80% whole foods today. Think: foods with 1–3 ingredients, not packaged bars or powders.
Greens for Recovery
Add 1–2 cups of leafy greens today—such as spinach, kale, or arugula—to salads, smoothies, or eggs.
Replace Electrolytes
After heavy sweating, add: an electrolyte packet OR water + a pinch of salt + fruit. Especially important after cardio or long workouts
Protein Snack After Movement
Within 30 minutes post-movement, eat 10–20g protein. Examples: Protein shake, Greek yogurt, 2 eggs, Handful of nuts + milk
Balanced Macros
Build your plate: ¼ protein (4–6 oz) ¼ carbs (½–1 cup) ½ veggies (1–2 cups) Add 1 tbsp healthy fat
Fuel Enough
Eat 3 meals + 1–2 snacks today. If energy is low, add: 1 carb serving (½ cup rice, fruit) 1 protein serving (egg, yogurt, meat)
