Small, consistent habits make the biggest difference.
For one week: breakfast of oats, eggs or yoghurt with fruit; lunch of half vegetables, a quarter whole grains and a quarter protein; a light dinner such as lentil soup or salad with fish or chicken; snacks of fruit, nuts or hummus with vegetables. Drink water, limit sugar and salt. General guidance — see a dietitian for a personal plan.
Muscles repair and hormones balance while you sleep. Aim for a regular bedtime and 7–9 hours.
Cook grains and proteins on Sunday, chop vegetables, and store meals in portions.
Rest, light walking and stretching help prevent injury and burnout.
Start with 10 minutes. Track your streak and celebrate small wins.
Check sugar, salt and saturated fat per 100 g, and keep ingredient lists short.
A light carb snack before, and protein with carbs within a couple of hours after.
