This program is built on one simple belief: sustainable habits create sustainable results. No extremes. No trendy restrictions. Just the fundamentals that actually move the needle for performance, recovery, and long-term health.

This week, we’re laying the foundation. Before macros, supplements, or advanced strategies, success starts with mastering a few core behaviors—done consistently.

This Week’s Focus

Instead of trying to do everything, focus on these three habits:

• Build balanced plates (protein + veggie + carb + fat)
• Eat protein at most meals
• Drink enough water daily

Why This Matters

You can’t out-train poor nutrition.
The simplest daily habits directly affect your energy, strength, recovery, mood, and body composition. When these foundations are solid, everything else becomes easier—and more effective.

Think of nutrition like training: results come from showing up and executing the basics, day after day.

Weekly Actions

Keep it simple and repeatable:

• ✅ Drink 2–3 liters of water per day
• ✅ Build every plate around a protein source
• ✅ Eat slowly — aim for 10–15 minutes per meal

Small habits, big impact.

Weekly Challenge

Drink 16 oz of water within 20 minutes of waking up

This sets the tone for hydration, digestion, and energy for the rest of the day. Simple—but powerful.

Easy, Balanced Recipe Ideas

Use these as inspiration, not rules:

🥚 Breakfast — Protein Omelet
Eggs + spinach + feta + salsa

🥗 Lunch — Greek Chicken Bowl
Chicken + rice + cucumber + tzatziki

🍝 Dinner — Turkey Meatballs with Marinara
Served with roasted veggies

🍓 Snack — Protein Yogurt Cup
Greek yogurt + berries + chia seeds

Balanced meals don’t have to be complicated.

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