WEEK 1 NUTRITION RESET (NO EXTREMES)
This week is about regulating appetite and energy, not dieting.
Your main nutrition goals:
Eat 3 balanced meals per day Include protein at every meal Drink 80–100 oz of water daily Optional protein-based snack if truly hungry
Protein & swap examples:
- Chicken, turkey → swap for fish, eggs, tofu
- Greek yogurt → swap for cottage cheese or protein shake
- Ground beef → swap for ground turkey or lentils
Carb examples (portion-controlled):
- Rice, potatoes, oats
- Fruit (berries, apples, bananas)
- Whole grain toast or wraps
Fats (small but important):
- Olive oil
- Avocado
- Nuts/seeds
Very Important!
Temporarily removing (just for clarity):
- Alcohol
- Anything with added sugar in it
- Late-night grazing
- Highly processed snacks
GROCERY SHOPPING & MEAL PREP TIPS
You don’t need fancy meals.
Shop using the provided grocery list Prep proteins for 2–3 days at a time Repeating meals is encouraged
Simple example day:
Breakfast: Eggs + fruit
Lunch: Chicken, rice, veggies
Dinner: Salmon, potatoes, salad
Consistency beats creativity every time.