Eat Before You’re Starving
Eat when hunger hits (6–7/10 on the hunger scale), not when depleted—this supports steadier energy.
Something Green
Eat something green at every meal.
Soup or Scramble
Have soup or a veggie scramble for one meal—warm, savory foods calm cravings.
Light Night
Choose a lighter dinner to support rest—grilled protein + vegetables, such as salmon with roasted broccoli or chicken with sautéed greens.
Herbal Flavor Boost
Add herbs like parsley, mint, or basil to meals.
Body Wisdom Check
Pause and ask: Do I need protein, hydration, rest, or movement right now? Choose the support that fits.
Mineral Boost Bite
Include 1 mineral-rich food today (seaweed, pumpkin seeds, sardines, bone broth).
Liquid Check
Drink only water, herbal tea, or black coffee today, no hidden sugars or sweet flavors.
Crunch Without Sugar
Choose a crunchy, non-sweet food (cucumber, celery, nuts) when cravings hit.
Hunger Check-In
Before eating, in the middle, and after, rate your hunger on a scale of 1–10 and respond with care.
