Salad Start
Begin two meals with a small salad or a side of veggies.
Mid-Morning Hydration
Drink 12 oz of water before noon.
Crunch Upgrade
Swap chips for 1 cup of veggies and 2 Tbsp of dip.
Balanced Plate Build
At all meals today, include: • 20–30 grams protein • 1–2 cups vegetables • 1–2 Tbsp healthy fat
Fermented Add-In
Include 2 tablespoons of fermented foods in one or more of your meals today. Such as yogurt, kimchi, or sauerkraut.
Reduce Decision Fatigue
Eat the same breakfast as yesterday.
Leafy Addition
Add leafy greens to one meal today. Try spinach, kale, or arugula.
Protein Anchor Breakfast
Eat 25–30 grams of protein at breakfast (eggs, Greek yogurt, protein shake).
Nourishment Celebration
Celebrate a month of nourishing choices! Name one win: protein breakfast or veggie dinner.
Flavor Is Nourishment
Add herbs to your meals; flavor is nourishment too. Try garlic + rosemary, basil + tomato, or lemon.
