NUTRITION FOCUS: Consistency Over Perfection
Same Reset Structure
We’re not changing the foundation yet — and that’s intentional.
Protein at every meal Simple, whole foods Balanced plates (protein + fiber + carbs + fats)
Why: Your body thrives on predictability. Repeating meals actually helps digestion, energy, and hunger cues regulate.
If something worked well in Week 1, keep it. If something didn’t feel great, swap — don’t scrap.
Examples & swaps:
- Chicken → turkey, fish, tofu
- Rice → potatoes, quinoa
- Eggs → Greek yogurt or protein smoothie
Meal Timing Consistency
This week, aim to eat around similar times each day (not exact, just consistent).
Example:
- Breakfast: 7–9am
- Lunch: 12–2pm
- Dinner: 5–7pm
This helps:
- Reduce random snacking
- Balance blood sugar
- Prevent “I wasn’t hungry all day… now I’m starving at night” eating
Hunger vs. Habit Eating
This week, start noticing why you’re eating.
Ask yourself before snacks:
- Am I physically hungry?
- Am I tired, stressed, bored, or emotional?
- Do I need food — or a break, walk, or water?
No judgment. Just awareness.
This is how long-term change starts.