Smaller Plate
Use smaller plates to honor fullness without overdoing it.
Colorful Plate
Include a rainbow of colors on your plate today. Aim for 3+ colors: greens, reds, oranges.
Plan Ahead
Plan your meals for tomorrow. Peace begins with preparation. Choose tomorrow’s meals; note protein + veggies.
Sweet Swap
Replace one sweet snack with one fruit + 1 Tbsp nuts.
Savor Texture
Eat slowly and savor texture, temperature, and taste. Try for 10 chews per bite!
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.
