Start Now!

 It took years to become unhealthy, tired, and sedentary—so don’t expect overnight change. Skip the quick fixes and drastic measures.

This is your moment to take control. Click on a picture and take your first baby step toward real, lasting health.

Each step forward builds momentum. You’ll grow stronger, clearer, and more energized—because this journey is about action, not perfection.

Start now. Own your change.

Ready?

If you’re looking to change your health, start small, get consistent, and then own it. Remember, it takes time to become unhealthy, and it will take time to rebuild your health. Don’t rush the process—celebrate every step forward.

Also, avoid beginning this journey with weight loss as your only goal. Instead, focus on getting healthy. This mindset shift is not only more sustainable but also kinder to yourself. When you prioritize health, weight loss often follows naturally as a positive side effect. Make health—not the scale—your new measure of success.

Here’s a simple, practical step-by-step plan to improve your nutrition. Pick 1–2 steps per week so the changes stick.

- Define your “why” + goal
 

• Example: “Have steady energy and lose 8 lb in 12 weeks.”
   
• Make it SMART: specific, measurable, achievable, relevant, time-bound.
   
• Track everything you eat/drink for 3 days (one weekend day).
   
• Note times, portions, hunger (0–10), mood, and sleep. (Use a smart device - watch, ring - to track your sleep).
   
• Ideas: daily protein target, fiber grams, added sugar limit, water intake.
   
• Example targets: protein = 0.7–1.0 g per lb of goal body weight; fiber = 25–35 g/day; water = ~8–10 cups/day (adjust for size/activity).

• Activity Level: Those with a higher activity level, especially strength training, require more protein than less active individuals. 
• Body Composition Goals:
  • For Muscle Building: The 0.7–1.0 g/lb range is often suggested. 
  • For Fat Loss: A higher protein intake, closer to 0.8–1.0 g/lb, can help preserve muscle while losing fat. 
• Overall Health: While higher protein intake can be beneficial for those with physical activity goals, very high long-term intake may have negative health consequences for some individuals.

 How to Apply This:

1. Determine your goal body weight . 
2. Calculate your protein target: by multiplying your goal body weight by a factor between 0.7 and 1.0. 
   • Example: For a goal weight of 150 pounds, your target would be 105–150 grams of protein per day.

1. Track your intake: to see if you're meeting your needs and adjust as necessary.
    

- Stock your environment
 

• Add: lean proteins (chicken, eggs, Greek yogurt, tofu), whole grains, beans, fruits/veg (fresh/frozen), nuts/seeds, olive oil.
   
• Remove/relocate: sugary drinks, ultra-processed snacks you overeat. (There is an entire lesson on Restocking your House to lessen temptation)
   

- Build every plate with the 40/25/25/10 guide
 

• 40% veggies/fruit, 25% protein, 25% smart carbs (whole grains/beans), plus 10% healthy fat.
   

- Anchor protein at each meal
 

• Aim 20–40 g per meal.
   
• Easy picks: eggs, Greek yogurt, cottage cheese, tuna, chicken, tofu/tempeh, lentils. (Red meats and other sources of meat are good sources, but should not be the main source).
   

- Level up fiber and plants
 

• Add 1–2 cups of veg at lunch/dinner; 1 piece of fruit or a handful of berries daily. (Raw is better).
   
• Swap white bread/rice for whole grain; add beans 3x/week.
   

- Fix beverages first (Drink first to abate some of the hunger you feel)
 

• Replace sodas/juices with water, sparkling water, or unsweetened tea/coffee.
   
• Limit alcohol (if applicable) and energy drinks.
   

- Plan and prep (minimalist)
 

• Pick 3 dinners you can repeat, 2 grab-and-go lunches, and 2 fast breakfasts.
   
• Batch-cook protein and a grain once per week; pre-cut veg.
   

- Upgrade breakfast
 

• Aim for protein + fiber: Greek yogurt + berries + oats; eggs + whole-grain toast + fruit; tofu scramble + veg.
   

- Read labels in 10 seconds (Better yet, don't buy labels)
 

• Fewer ingredients you recognize.
   
• Fiber ≥3 g per serving; added sugar low; protein moderate.
   

- Mindful eating habits
 

• Sit down, slow down, phones away.
   
• Pause at 80% full; check hunger/comfort before seconds.
   

- Use smart swaps (keep flavors you love)
 

• Chips (In avocado or olive oil) → popcorn or nuts; candy → fruit + dark chocolate; mayo → Greek yogurt; fries → roasted potatoes.
   

- Review weekly and iterate
 

• Keep what worked, tweak what didn’t.
   
• Aim for the 80/20 rule: mostly nutrient-dense, some room for favorites.
   

• Days 1–3: Track intake; set goals; fix beverages; add one veg at lunch.
   
• Days 4–7: Hit protein at each meal; stock “emergency” snacks; try one batch-cook.
   
• Days 8–10: Swap one refined carb for a whole grain; add a fruit daily.
   
• Days 11–14: Plan 3 repeat dinners; practice the 40/25/25/10 plate; do a weekly review.

Quick notes:

- If you have a medical condition (e.g., diabetes, kidney disease, GI disorders), tailor targets with a healthcare professional.

-  (If you need longer to make each step your new mindset, take longer)

Breakfast: Oatmeal with sliced banana, chia seeds, and whole milk
Snack: Apple with 1 tbsp peanut butter
Lunch: Grilled chicken wrap (whole-grain wrap, spinach, peppers, avocado) + side of strawberries
Snack: Greek yogurt, add blueberries separately
Dinner: Baked salmon, sweet potato, and steamed broccoli

Breakfast: 2 scrambled eggs, whole-grain toast, and sautéed spinach
Snack: Carrot sticks with hummus
Lunch: Quinoa bowl with roasted turkey, tomatoes, cucumbers, and olive oil dressing
Snack: Small handful of walnuts + an orange
Dinner: Shrimp stir-fry with brown rice, zucchini, and bell peppers

Breakfast: Whole-grain English muffin with peanut butter, blueberries, and whole milk
Snack: Greek yogurt with flaxseed
Lunch: Tuna salad in a whole-grain pita with cucumbers and spinach + apple
Snack: Baby carrots with 2 tbsp guacamole
Dinner: Grilled chicken breast, roasted potatoes, and asparagus

Breakfast: ½ cup oatmeal topped with peaches + 2 boiled egg whites
Snack: Almonds and a small banana
Lunch: Salad with chicken, broccoli, peppers, and olive oil dressing
Snack: 3 cups air-popped popcorn
Dinner: Turkey burger on a whole-grain bun, cauliflower mash, and green beans

Breakfast: Yogurt parfait with plain Greek yogurt, strawberries, granola, and chia seeds
Snack: Small apple with almond butter
Lunch: Brown rice with grilled salmon, steamed carrots, and green beans
Snack: Handful of sunflower seeds and grapes
Dinner: Grilled chicken stir-fry with quinoa, broccoli, and bell peppers

Breakfast: Veggie omelet (2 eggs, mushrooms, onions, peppers) + whole-grain toast
Snack: Cottage cheese with pineapple
Lunch: Lentil soup with a side salad and whole-grain bread
Snack: Trail mix (nuts + dried fruit)
Dinner: Baked cod, roasted sweet potatoes, and spinach salad

Breakfast: Smoothie (spinach, banana, berries, Greek yogurt, chia seeds)
Snack: 2 boiled eggs and a handful of almonds
Lunch: Grilled chicken wrap with avocado, tomatoes, and cucumbers + orange
Snack: Carrots with hummus
Dinner: Grilled steak (lean cut), brown rice, roasted Brussels sprouts, and side salad

✅ Each day hits all food groups.
✅ Balanced for energy, muscle repair, brain health, and immunity.
✅ Easy to swap proteins (chicken, turkey, fish, beans) for variety.

After the first week, remove one snack.

After 2 weeks, remove snacks entirely.