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.
Strong Start
Begin the day with breakfast that includes protein: 20–30g protein: 3 eggs or 1 cup Greek yogurt (Approx: 3 eggs ≈ 18–21g, 1 cup plain Greek yogurt ≈ 20–24g)
Show-Up Celebration
Honor consistency by eating a balanced meal you know supports you. Try: Build one meal with protein, fiber, and color today. Reflection: “Nourishment is an act of care.”
