Real Food Recovery
Eat real food after workouts instead of skipping or rushing. Examples: eggs + toast, chicken + rice, yogurt + fruit.
Celebrate Your Body
Celebrate what your body can do, not what it can’t. Write down 3 things your body did today (strength, energy, movement).
Garden Plate Dinner
Make ½ your plate vegetables (2 cups). Add color: greens, orange, red, purple.
Hydration for Energy
Aim for 80–100 oz of water today. Simple rule: 20 oz morning 20 oz midday 20 oz afternoon 20 oz around workouts
Pre-Activity Fuel
Before a longer activity (60+ min), eat a Carb + protein snack. Examples: banana + peanut butter, toast + eggs, protein shake.
No Skipped Meals
Eat every 3–5 hours. If you’re not hungry → start small (protein shake, yogurt, fruit).
Whole Foods First
Aim for 80% whole foods today. Think: foods with 1–3 ingredients, not packaged bars or powders.
Greens for Recovery
Add 1–2 cups of leafy greens today—such as spinach, kale, or arugula—to salads, smoothies, or eggs.
Replace Electrolytes
After heavy sweating, add: an electrolyte packet OR water + a pinch of salt + fruit. Especially important after cardio or long workouts
Protein Snack After Movement
Within 30 minutes post-movement, eat 10–20g protein. Examples: Protein shake, Greek yogurt, 2 eggs, Handful of nuts + milk
