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+.
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.
