Balanced Macros
Build your plate: ¼ protein (4–6 oz) ¼ carbs (½–1 cup) ½ veggies (1–2 cups) Add 1 tbsp healthy fat
Fuel Enough
Eat 3 meals + 1–2 snacks today. If energy is low, add: 1 carb serving (½ cup rice, fruit) 1 protein serving (egg, yogurt, meat)
Colorful Lunch Veggies
Add 2+ colors to lunch (aim for 1–2 cups). Examples: spinach + carrots, peppers + cucumber, broccoli + tomatoes.
Ready Protein Snacks
Prepare 2–3 grab-and-go protein snacks for the week. Hard-boiled eggs, String cheese + apple, Greek yogurt, 1 oz nuts + fruit
New Protein Recipe
Try one new high-protein meal this week (aim for 25–30g per serving). Ideas: Turkey taco bowl, Greek yogurt parfait, Lentil curry, Cottage cheese + fruit bowl
Post-Workout Refuel
Within 30–60 minutes post-workout, eat: 20–30g protein + 20–40g carbs Examples: protein shake + banana, chicken + rice, yogurt + fruit.
Complex Carb Boost
Add ½–1 cup complex carbs to a meal—examples: oats, quinoa, brown rice, sweet potato, whole grain toast.
Pre/Post-Workout Water
Drink 12–16 oz of water before and 12–16 oz after movement. Tip: Add a pinch of salt or a squeeze of lemon for better absorption.
Protein Every Meal
Include 20–30g of protein at each meal to support muscle repair and steady energy- Breakfast: 2 eggs + ¾ cup Greek yogurt Lunch: 4–5 oz chicken or tofu Dinner: salmon, turkey, or beans + grains
Progress Reflection
End the month celebrating little, steady progress. Write 3 wins + 1 habit to carry forward.
