Plant Protein
Add beans or lentils for plant-based fiber and protein. Try adding ¾ cup of lentils (12- 18g protein).
Pre-Meal Water
Drink 8–12 oz of water before meals today.
Healthy Fats
Include healthy fats, such as olive oil, nuts, or salmon, in one of your meals today.
Step Away
Eat lunch away from your desk today, without screens.
Smoothie Boost
Try a protein smoothie today, adding 1 cup of berries or 1 cup of spinach.
Strong Start
Begin the day with breakfast that includes protein: 20–30g protein: 3 eggs or 1 cup Greek yogurt (Approx: 3 eggs ≈ 18–21g, 1 cup plain Greek yogurt ≈ 20–24g)
Show-Up Celebration
Honor consistency by eating a balanced meal you know supports you. Try: Build one meal with protein, fiber, and color today. Reflection: “Nourishment is an act of care.”
Evening Prep
Prepare breakfast or lunch tonight to reduce decision fatigue tomorrow. Try: Prep 1 item or a full meal. Reflection: “I help my future self.”
Herbal Flavor
Flavor water with fresh herbs like mint, basil, or rosemary. Try: 1 glass or bottle of infused beverage. Reflection: “Nourishment can be enjoyable.”
Lunch Protein
Include a solid protein source at lunch to support focus and mood. Try: 20–30g protein at lunch. Reflection: “Strength supports clarity.”
