Whole Meal
Eat 1-3 fully unprocessed meals today. 5 ingredients max.
Slow Utensils
Use a teaspoon with your meals today. Set down between bites.
Bowl Not Bag
Portion 1 serving (28g chips, ½ cup snack) into a bowl.
Infused Water
Add lemon/cucumber to 24 oz of water. Drink 2 bottles.
Cook Smart
Bake/grill at 400°F. Limit fried foods today.
Strong Breakfast
25–35g protein within 60 min waking.
Sensory Focus
Notice 3 flavors, 2 textures, 1 aroma per meal.
Bedside Hydration
Keep 16 oz of water by the bed. Drink 8 oz on waking.
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+.
