Nutrition System

Day 1Week 1 · Add before you remove

• Protein at breakfastEggs, Greek yogurt, cottage cheese or tofu. It cuts afternoon cravings.
• Add one extra vegetableFrozen, raw or cooked, it all counts. Add, don’t restrict.
• A glass of water with each mealThree meals, three glasses. Hydration reduces false hunger.

Day 8Week 2 · Build better plates

• Protein at breakfastEggs, Greek yogurt, cottage cheese or tofu. It cuts afternoon cravings.
• The 10-minute craving pauseWhen a craving hits: water, 10 minutes, then decide. Note what triggered it.
• Plan 3 dinnersPick three simple dinners for the week and write the grocery list.

Day 15Week 3 · Master cravings

• Protein at breakfastEggs, Greek yogurt, cottage cheese or tofu. It cuts afternoon cravings.
• One smart swapSoda → sparkling water, white bread → whole grain, chips → nuts.
• Redesign your kitchenFruit on the counter, treats out of sight. Make the easy choice the healthy one.

Day 22Week 4 · Make it automatic

• Protein at breakfastEggs, Greek yogurt, cottage cheese or tofu. It cuts afternoon cravings.
• One smart swapSoda → sparkling water, white bread → whole grain, chips → nuts.
• Batch-prep for 3 daysCook grains and a protein in bulk. Future you will thank you.