Or try one of these
One-week challenges
Pick one. Do it for seven days. Tick the boxes. Each has a Goal tab (what to do), a Science tab (why), and a tracker that lives on your phone. The program runs them in order; on their own they are free.
Start with protein
30 grams at your first meal, seven days running.
Preview ›Protein at every meal
Your per-meal number, at every meal, all week.
Preview ›Build a balanced plate
Half plants, a quarter protein, a quarter starch. Every dinner.
Preview ›Swap the sides
Trade the fries, chips and bread basket for a plant, seven times.
Preview ›Snack smarter
Every snack this week has protein or fiber in it. Preferably both.
Preview ›Close the kitchen after dinner
Dinner is the last food of the day. Seven nights.
Preview ›Choose zero-proof
Seven alcohol-free days. Notice what your sleep does.
Preview ›Water first
A big glass of water before every meal, all week.
Preview ›Real food week
Seven days where most of what you eat has a short ingredient list.
Preview ›Fiber up
25 grams of fiber a day, seven days. Most people are at 15.
Preview ›Walk after meals
Ten minutes after your biggest meal, every day for a week.
Preview ›Wind down
Seven nights of at least seven hours in bed, screens off an hour before.
Preview ›Track one honest week
Write down everything you eat for seven days. Then stop.
Preview ›Weigh daily, judge weekly
Step on the scale every morning for a week. Only the average counts.
Preview ›