Flavor Without Sweetness
Use herbs, citrus, or spices to add flavor and satisfaction.
Craving Awareness
When a craving arises, pause and ask: hunger, habit, emotion, or fatigue? Choose a supportive response.
Protein First
Enjoy 25–30 grams of protein at one meal. This helps steady energy as we begin the sugar fast.
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.
