At lunch and dinner, fill half your plate with non‑starchy veggies. Choose options that are easy to prep or batch‑cook: roasted cauliflower or broccoli, asparagus, sautéed greens, or make‑ahead salads (like a Farro Salad with kale, apples, and chickpeas).

Action step: Prep 2–3 veggie sides on Sunday so they’re ready to grab.

Aim for a palm‑sized portion of chicken, turkey, tofu, fish, plain Greek yogurt, cottage cheese, eggs, or beans.

Action step: Keep 2–3 proteins cooked or ready-to-eat in your fridge each week.

Hydrate with water (add lemon, cucumber, or mint) or hot/iced herbal tea.

Action step: Fill a water bottle each morning and finish it twice by dinner.

Pair protein + fiber to stay full and steady your energy. Here’s a list of ideas.

Action step: Pre‑portion 3–4 grab‑and‑go snacks for the week.

A short walk supports digestion and helps with blood‑sugar control.

Action step: Set a 10‑minute timer as soon as you finish eating.

Day 1

• Breakfast:

  Veggie omelet + berries

• Snack:

  Apple + peanut butter

• Lunch:

  Grilled chicken bowl (½ veggies, ¼ brown rice, ¼ protein)

• Snack:

  Hummus + carrots

• Dinner:

  Salmon + steamed broccoli + roasted sweet potato

Day 2

• Breakfast:

  Greek yogurt +

  homemade granola

  + berries

• Snack:

  Grapes + 1 oz cheese

• Lunch:

  Harvest quinoa bowl

• Snack:

  Fiber‑packed energy bites

• Dinner:

  Veggie stir‑fry with tofu or chicken

Day 3

• Breakfast:

  Steel‑cut oatmeal with cinnamon + toasted almonds

• Snack:

  Hard‑boiled egg + cherry tomatoes

• Lunch:

  Red lentil soup

  + side salad

• Snack:

  Popcorn

• Dinner:

  Grilled fish or chicken + sautéed greens + quinoa