THE
BRUNO
STRONG
NUTRITION
PROGRAM
POWERED BY
POWERED BY
Welcome to
The Bruno Strong
Nutrition Program!
You’re about to take a 6-week journey
that can seriously transform how you eat.
Not by requiring you to give up all the foods you love… or count every
single calorie... or change everything about your diet overnight.
You’ve likely already tried those approaches before—and they probably
haven’t worked. Or at least haven’t lasted.
That’s why we offer a more doable but also more effective—and more
enjoyable—way to get the results you want. One that doesn’t rely on
restriction and deprivation.
Just like Ben’s training program, it’s based on the fundamentals of what
actually works. (Read: Definitely not the diet equivalent of burpees!)
You won’t find this approach trending on TikTok. And there are no weird
food rules you’ll dread explaining to your family and friends (or your
Bumble date).
The beauty of it lies not in novelty, but in simplicity and sustainability.
Summed up in a sentence?
It’s how you eat now, only better.
Let’s walk through the details.
1
How This Program Works
Here at Precision Nutrition, we know that real, lasting change comes from
consistently doing the right actions, one step at a time.
This is the key ingredient most nutrition programs miss—or just ignore.
Instead, they throw everything at you at once.
And that’s a recipe for failure. It makes change way harder than it needs to
be, with benefits that are often very temporary.
So here’s a better, more effective game plan.
We’ll teach you 6 effective, trustworthy, and evidence-based nutrition
practices that take all the guesswork out of what you should eat and why.
And we’ll work on these practices one at a time, because scientific
research—and our work with over 100,000 clients—has shown us that this
is the most successful method to reach your goals, by far.
These practices aren’t plucked from nowhere, based on based on
wild conspiracy theories, or about learning to love kale smoothies or
celeriac juice.
They’re fundamental nutrition practices that will move you forward,
whatever your goals.
Best of all, they’re simple to understand and follow.
1. Eat enough protein
2. Eat enough vegetables
3. Eat enough quality carbohydrates
4. Eat enough healthy fats
5. Eat mostly whole foods
6. Choose better beverages
Your job...
Do each practice as best you can.
• Show up every day to take action.
2
• Tailor each practice to your life, needs, and preferences. (We’ll show
you how.)
• Don’t be afraid to make mistakes. Actually, make lots of them! Mistakes
are an essential part of learning and change.
By the end of week 6, you’ll really feel the difference. And instead of
thinking, “I’ll be happy when this diet is done,” you’ll simply be eating how
you eat now, but better.
Put another way: Your “normal” diet will have evolved into an improved
version of itself. So now it’s your NEW “normal.” And “normal”?
That’s sustainable.
What You’ll Do
Every week in The Bruno Strong Nutrition Program, you’ll get a new
nutrition practice. You’ll incorporate this practice into your life using our
Hand Portions System and Food Continuum Eating Guide. (We’ve provided
instructions for both starting on page 7.)
We’ll send you messages about your nutrition plan on days
1, 3, and 5 of each week.
TWO NOTES:
1. You’ll get separate messages about your workouts.
2. Your “week” begins on the day of the week you start the program—which
is the day after you signed up. So if you signed upon a Thursday, then
Day 1 of each week will be on a Friday—instead of a Sunday or Monday.
These messages will help you understand what you’re doing and why.
You’ll learn:
• Why this practice is important
• How it will help you reach your goals
• How to complete the practice each day
In addition, you’ll get a Consistency Tracker worksheet each week.
(It’s also included in this packet.) You’ll use this to track your consistency.
3
While you’ll start a new practice each week, the idea is to carry over the
previous week’s practice, too.
So in Week 1, you’ll practice eating enough protein. In Week 2, you’ll
practice eating enough protein and also eating enough vegetables (your
new practice).
However, if you have trouble doing more than one practice at a time,
just focus on the current week’s practice, and do the best you can with
the others.
In other words...
Don’t worry about being perfect.
That’s an unrealistic expectation that only tends to backfire.
But doing the best you can on any given week? That’s how you make progress.
In fact, we recently compared changes in our clients’ bodies—people who
participated in our yearlong coaching program—combined with how often
they said they did their practices.
We focused on those who said losing weight was their priority, and looked
at how much weight (and inches) they actually lost after a year.
And we asked: How consistent do you have to be in order to make “good
progress”?
What we discovered was surprising.
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Yes, those who were MOST consistent lost the most inches and pounds.
But perhaps more inspiring: Those who were LEAST consistent—but
nevertheless stuck with the program the full year—ended up losing between
5-6 percent of their total body weight.
(BTW, that’s a clinically significant amount that’s linked to lower risk of heart
and metabolic disease.)
We’ll put this takeaway on a motivational t-shirt any day: To get results, you
don’t have to be perfect. You just have to show up.
5
Make the Most of This Program
As you go through each week, bring your “beginner’s mind.”
If you’re not familiar with the concept of beginner’s mind, it’s like pretending
you have no prior knowledge of a subject, and you’re totally open and
excited to learn about it.
So don’t write off the “easy stuff,” even if you’ve heard it before.
Trust the process we’ve put in place. (It’s been proven to work with
THOUSANDS of clients.)
Shift from knowing to doing. (This is key.)
You Can Do This
The Bruno Strong Nutrition Program is about taking simple, daily steps that
lead to big changes.
You’ll learn how to eat well in the context of your complex life, so that you
can make progress now and set yourself up for future success.
At PN, we know ‘life happens,” so we’ll show you how to keep trucking even
when things get busy, stressful, or just downright bananapants.
After all, you’re in this for the long haul. (And so are we.)
When life throws you a curveball, or you get overwhelmed at any point...
Don’t sweat it.
It’s all part of the process. Simply bring your focus back to your weekly
nutrition practice and place your energy there.
Taking action on this one, simple nutrition practice means you’ll keep moving
forward—even on the hard days.
Dialing back and doing less when life is giving you more—more stress,
more demands on your time, more busyness—is what keeps you in the game
long-term.
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It allows you to keep doing something. And those “somethings” really add up.
You’re in Good Hands
This isn’t our first rodeo here at PN. We’ve been helping people reach their
goals with simple steps around nutrition for nearly 20 years now.
Whatever brings you here, know you’re in the right place.
What to Do Next
Find the complete instructions for our Hand Portions System and Food
Continuum Eating Guide in the pages that follow. (You’ll use both extensively
throughout this program.)
You’ll use the Hand Portions System to help you eat enough of each food
group for your goals.
And you’ll use the Food Continuum Eating Guide to learn how to make
better choices.
Together, they’ll help you evolve your current diet into one that amplifies
your progress from Ben’s training program.
Keep these guides handy (you may even want to print them off) so you can
refer to them each week throughout the program.
And remember…
A healthy, fit body isn’t just about food and exercise (though that’s important).
It’s also about how you think and feel, and what’s important to you.
So before you jump into the program, try this little exercise we often share
with clients. (And come back to it throughout, if you need to.)
Picture your Perfect Day.
Imagine you’ve succeeded, and you’ve gotten everything you wanted.
7
What’s happening? What are you doing? What’s around you? What’s better?
Now, see if you can do a tiny piece of your Perfect Day, today.
This could be as simple as spending 30 seconds doing a little extra to work
towards your goals.
Or tacking up a picture of what your Perfect Day might look like.
Or pretending, if only for a moment, that you’ve already become that person
you want to be. That you already live the way you want to live, and feel how
you want to feel.
The more you can imagine yourself living your goals…
The more real they get.
Don’t worry about being stuck with what you don’t want. You’ve already
started taking steps towards change.
Focus on moving toward what you do want.
Reward yourself for every small victory. Everything counts, no matter
how little.
Good luck in the program!
8
The PN Hand
Portions System
At PN, we teach most of our clients to use their
hands to measure their portion sizes and amounts.
Here’s the general idea.
This handy portion-measuring system works well for many reasons.
• Hands are portable. They come with you to work lunches, restaurants,
social gatherings, and even Grandma’s house.
• Hands are a consistent size. This provides a consistent portion
reference.
• Hands are proportional to the individual. Bigger people generally
need more food, and tend to have bigger hands, so therefore get larger
portions. Smaller people generally need less food, and tend to have
smaller hands, so therefore get smaller portions.
• Hands ensure adequate nutrition. Following hand-portion guidelines
helps ensure appropriate amounts of calories, protein, carbohydrates,
fats, vitamins, minerals, and phytonutrients.
9
FOOD
GROUP
PORTION
CONVENTIONAL
SIZE
MACRONUTRIENT MEASUREMENT
Protein
1 palm
~ 20-30 g
~ 4 oz cooked meat/fish/tofu,
2 whole eggs, 1 cup Greek yogurt
Vegetables 1 fist
~ 1 cup
N/A
Carbs
1 cupped ~ 20-30 g
hand ~ 2/3 cup cooked grains/legumes,
1 medium fruit/tuber
Fats
1 thumb
~ 1 tbsp
~ 7-12 g
As we noted earlier, you’ll focus on one food group—protein, vegetables,
carbohydrates, and fats—each week. For each food group, you’ll simply aim
to make better food choices, in appropriate portion sizes and amounts.
In general, the recommended portion amounts are as follows.
FOOD
GROUP
PORTIONS
PER MEAL
TOTAL
DAILY PORTIONS
Protein
1-2 palms
6 palms
Vegetables
1-2 fists
6 fists
Carbohydrates
1-2 cupped handfuls
6 cupped handfuls
Fats
1-2 thumbs
6 thumbs
This intake works very well for most moderately active men
looking to improve their health and lose some undesired weight.
It’s precise enough to help you get started on your journey, without having
to dive into the deep end of nutrition nerdery.
However, it’s not the exact amount all men need.
If you want a more personalized hand portion (or even macronutrient)
recommendation, then you need something that takes into account all of
your personal needs.
We can help with that.
10
How to Personalize Your Portions
Enter PN’s Nutrition Calculator.
Do you want to lose weight? Gain muscle? Improve health? Boost
performance? Then our calculator can help you achieve the results you
want… more easily than ever before.
Designed, developed, and tested in the Precision Nutrition research lab—
and proven effective with thousands of clients—it’s the most comprehensive
calorie, portion, and macro calculator available.
Here’s why: The Precision Nutrition Calculator first determines the appropriate
daily calories for your body, based on the latest research on the adaptive
nature of human metabolism.
This estimate takes into account:
• Your personal details (height, age, weight, sex)
• Physical activity levels (both daily movement and purposeful exercise)
• The date you want to reach your goal by (within reason!)
• The changing and adaptive nature of human metabolism (a major
benefit of this calorie calculator)
It then calculates your daily portions, combining the above data with
additional factors, including your:
• Nutrition and fitness goals (weight loss, muscle gain, body
recomposition, better health, peak performance)
• Dietary preference (Paleo, keto, vegetarian, fully plant-based,
Mediterranean, and of course, “anything”)
• Macronutrient preference (balanced, low-fat, low-carb, or virtually any
other macronutrient ratio you want)
Want to keep things super simple? Stick with the general portion
recommendations we provided initially.
Want your portion recommendations to be personalized to you? Then use
the Precision Nutrition Calculator.
11
The PN Food Continuum
Eating Guide
It’s common for people to want to categorize foods as “good” or “bad.”
This type of approach can make the “right” choices seem clearer.
Unfortunately, it also leads to feelings of deprivation, frequently followed
by guilt (once you “cheat”). Because who can be perfect all the time?
After working with over 100,000 clients, we believe there’s both a more
effective and more enjoyable way.
Instead of “good” and “bad,” we find it helpful to think of foods on a
continuum from “Eat Less” to “Eat Some” to “Eat More.” This better allows
for sustainable long-term change and progress.
Think about it: With this approach, you can occasionally indulge in some
of those “Eat Less” foods without guilt, knowing that—in reasonable
amounts—they’re not going to set you back or ruin the progress you’ve
worked so hard to make.
Your goal is simple…
Aim to progress up the continuum choosing more of the “Eat More” and
“Eat Some” options, and fewer of the “Eat Less” options. Make better
choices strategically and systematically, over time.
On the next few pages, you’ll see a list of options for each type of food.
Every food category has been included, even ones you might not eat.
So you can use this resource if you’re ever preparing meals for people
with different food preferences or restrictions.
Here’s what to do.
• Look through the food lists
• Become acquainted with which foods fall into which categories
• Be prepared to work on improving your food choices in each food
category, one at a time
For more on food choices—and adjusting your intake for your preferences
and goals: See ‘What should I eat?’ Precision Nutrition’s 3-step guide for
choosing the best foods for your body.
12
PROTEIN SOURCES
Prioritize fresh, lean, minimally-processed sources of protein, and consider
limiting red meat to ~18 oz (or 4 palms) per week or less.
We recommend you emphasize minimally-processed sources of lean protein. Most of your protein—about 80 to 90 percent—should come from
the “Eat More” and “Eat Some” columns. The other 10 to 20 percent can come from whichever column you prefer.
ANIMAL-BASED
ANIMAL-BASED
Eggs and
egg whites
Fish
Shellfish
Chicken
(>92% lean)
Duck breast
and thighs
Turkey
(>92% lean)
Lean beef
(>92% lean)
Bison
Lean pork
(>92% lean)
ANIMAL-BASED
Uncultured
cottage cheese
Medium-lean
meats
(85-92% lean)
Medium-lean
poultry
(85-92% lean)
Canadian
bacon
Lamb
Meat jerky
Poultry
sausage
Minimally-processed
lean deli meat
Protein
powders
Fried
meats
Chicken fingers,
nuggets, and wings
High-fat meat
(<85% lean)
High-fat poultry
(<85% lean)
Processed
deli meats
High-fat
sausages
Pepperoni
sticks
Protein bars
PLANT-BASED
Wild game
goat, camel, horse,
kangaroo, crocodile
Insects
Seitan
Cultured cottage
cheese
Tempeh
bacon
Textured vegetable
protein
Plain Greek
yogurt
PLANT-BASED
Plant-based
protein powders
Soy yogurt,
unsweetened
High-mercury fish
(albacore tuna,
shark, swordfish)
PLANT-BASED
Tempeh
Tofu
Edamame
Lentils*
Beans*
Peas*
French, red,
green, black,
brown
Navy, Lima,
kidney, black,
great northern,
garbanzo, etc.
Split,
Black-eyed
*These only count as a protein source if you do
not consume the other protein sources in this
category. Otherwise, they count as a carbohydrate,
as they contain more carbohydrate than protein.
13
Burgers**
Black bean,
traditional veggie
**These only count as your protein source
if a more protein-rich option (such as above)
is not in the meal. Otherwise, they count as
a carbohydrate source as they contain more
carbohydrate than protein.
Plant-based
protein bars
Plant-based
meats***
Burgers, sausage,
hot dogs, etc.
***This includes items such as Impossible,
Beyond, Gardein, Boca, Tofurky, Quorn, etc.
Most of these are made from a highlyprocessed protein, along with added oils,
salts, sugars, flavors, and colors.
CARBOHYDRATE SOURCES
Focus on whole, minimally-processed sources of carbohydratees that pack
lots of nutrition and fiber, and include a mix of starches and colorful fruits.
Carbohydrate sources
Choose high-quality carbohydrate-rich foods that are minimally-processed. About 80 to 90 percent of your carb intake should come from the
“Eat More” and “Eat Some” columns. The other 10 to 20 percent can come from whichever column you prefer.
Beans and
lentils
Steel-cut, rolled,and Buchwheat
old-fashioned oats
Quinoa
Whole-grain, black,
and wild rice
Sorghum
Farro
Millet
Potatoes
Amaranth
Plain non-Greek
yogurt
Plain kefir
Fresh and
frozen fruit
Corn
Couscous
White rice
Granola
Instant or
flavored oats
Milk
Vegetable
juices
Flavored
yogurt
Flavored
kefir
Pancakes
and waffles
Whole-grain
crackers
Oat-based
granola bars
Canned, dried,
and pureed
unsweetened fruit
White bagels,
breads, English
muffins, pastas,
and wraps.
Sweet
potatoes
Bean and pulse
pasta
Barley
Taro
Whole or sprouted
grain bagels, breads,
English muffins,
pastas, and wraps.
14
Cereal bars
Fruit juices
Honey, molasses, Canned, dried,
syrups, and jellies
and pureed
sweetened fruit
Flavored milk
Sweetened
sports drinks
Juice drinks
Sweetened
energy drinks
Sweetened
plant milks
Soda
Crackers
Sugar
Pretzels
Foods with 10+g
added sugar
These foods are also rich sources of fats, so they
count as both a serving of carbohydrate and fat.
Yams
Chips
Fries
Ice cream and
frozen yogurt
Candy bars
Donuts
Cookies
Pastries
Muffins
Cakes
FAT SOURCES
Aim for a mix of whole-food fats (like nuts and seeds), blended whole foods
(like nut butters), and pressed oils (like olive and avocado).
Fat sources
You want to eat mostly minimally-processed, healthy fats. About 80 to 90 percent of your fat intake should come from the “Eat More” and
“Eat Some” columns. The other 10 to 20 percent can come from whichever column you prefer.
Also sources of
protein, though
usually higher in
less desirable fats.
Extra virgin
olive oil
Walnut oil
Marinades and
dressings with oils
in this category
Virgin and
light olive oil
Expeller pressed
canola oil
Sesame oil
Bacon
Sausage
Avocado and
avocado oil
Aged cheese
Egg yolks
Flaxseed oil
Coconut
oil / milk
Peanut oil
and regular
peanut butter
Butter
Margarine
Processed
cheese
Seeds: chia, flax,
hemp, pumpkin,
pepita, and sesame
Cashews
Pistachios
Dark
chocolate
Marinades and
dresssings with
oils in this category
Fish and
algae oil
Corn oil
Cottonseed oil
Sunflower oil
Almonds
Brazil nuts
Pecans
Cream
Fresh cheese
Flavored nuts
and nut butters
Canola oil
Soybean oil
Safflower oil
Marinades and
dressings with oils
in this category
Vegetable
oil
Fat-rich foods
with 10+g
added sugar
Peanuts and natural
peanut butter
Walnuts
Pesto made
with extra
virgin olive oil
Nut butters
from other nuts
in this category
Often rich in carbohydrates
as well, with sources of
varying quality.
Olives
Trail mix
Fresh,
unprocessed
coconut
High oleic
safflower oil
High oleic
sunflower oil
These naturally-bred oils are high in heart-healthy
monounsaturated fats and contain little
saturated fats and no trans fats.
15
Hydrogenated oils
and trans fats
Shortening
VEGETABLE RAINBOW
When eating vegetables (and fruits), try to “eat the rainbow.” Different colors
confer different nutrients and health benefits.
16
CONSISTENCY TRACKER
How to use this worksheet
• Track your consistency with THIS WEEK’S practice using the circles provided. (Don’t
get ahead of yourself: When practices and circles are gray, they aren’t meant to be used.)
• Each time you eat a meal that’s consistent with the practice(s) you’re working on
(what we call a “quality” meal), draw an X in the circle.
• Each time you eat a meal that’s NOT consistent, draw a line through the circle.
(Leave the circle blank if you don’t have that meal.)
• If you’d like, after Week 1, you can track the previous weeks’ practices as well.
We’ve provided circles for that, but do what feels best for you.
• At the end of the week, total up all your Xs and divide by your total number of meals
eaten to get your consistency percentage.
• Your target: Shoot for around 80 percent consistency. But remember: If you don’t hit it,
you can still make real progress. So keep at it, and just try to do a little bit better in
subsequent weeks.
SAMPLE
MEAL
MEAL
PROTEIN
X
−
PROTEIN
X
X
PROTEIN
−
THURSDAY WEDNESDAY
TUESDAY
MONDAY
1
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
2
X
X
VEGETABLES
QUALITY CARBS
HEALTHY FATS
TOTAL MEALS EATEN THIS WEEK
WHOLE FOODS
BEVERAGES
X
35
MEAL
X3
X
X
X
X
−
−
X
5 4
−
X
5 3
5 5 77
X
5
6
7
Totals Quality Meals
5 3
X
TOTAL QUALITY MEALS
MEAL
NUMBER OF
MEAL
4
MEAL
MEAL
MEAL
27
CONSISTENCY PERCENTAGE
WEEK CONSISTENCY
TRACKER
THIS WEEK’S
PRACTICE: Eat Enough Protein
SUNDAY
SATURDAY
FRIDAY
THURSDAY WEDNESDAY
TUESDAY
MONDAY
1
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
MEAL
6
MEAL
7
MEAL
NUMBER OF
Totals Quality Meals
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
TOTAL MEALS EATEN THIS WEEK
TOTAL QUALITY MEALS
CONSISTENCY PERCENTAGE
TRACKER
WEEK CONSISTENCY
THIS WEEK’S
PRACTICE: Eat Enough Vegetables
THURSDAY WEDNESDAY
TUESDAY
MONDAY
2
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
MEAL
6
MEAL
7
MEAL
NUMBER OF
Totals Quality Meals
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
SATURDAY
FRIDAY
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
SUNDAY
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
TOTAL MEALS EATEN THIS WEEK
TOTAL QUALITY MEALS
CONSISTENCY PERCENTAGE
TRACKER
WEEK CONSISTENCY
THIS WEEK’S
PRACTICE: Eat Enough Quality Carbs
SUNDAY
SATURDAY
FRIDAY
THURSDAY WEDNESDAY
TUESDAY
MONDAY
3
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
MEAL
6
MEAL
7
MEAL
NUMBER OF
Totals Quality Meals
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
TOTAL MEALS EATEN THIS WEEK
TOTAL QUALITY MEALS
CONSISTENCY PERCENTAGE
TRACKER
WEEK CONSISTENCY
THIS WEEK’S
PRACTICE: Eat Enough Healthy Fats
SUNDAY
SATURDAY
FRIDAY
THURSDAY WEDNESDAY
TUESDAY
MONDAY
4
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
MEAL
6
MEAL
7
MEAL
NUMBER OF
Totals Quality Meals
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
TOTAL MEALS EATEN THIS WEEK
TOTAL QUALITY MEALS
CONSISTENCY PERCENTAGE
TRACKER
WEEK CONSISTENCY
THIS WEEK’S
PRACTICE: Eat Mostly Whole Foods
FRIDAY
THURSDAY WEDNESDAY
TUESDAY
MONDAY
5
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
MEAL
6
MEAL
7
MEAL
NUMBER OF
Totals Quality Meals
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
SUNDAY
SATURDAY
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
TOTAL MEALS EATEN THIS WEEK
TOTAL QUALITY MEALS
CONSISTENCY PERCENTAGE
TRACKER
WEEK CONSISTENCY
THIS WEEK’S
PRACTICE: Drink Better Beverages
MONDAY
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
SUNDAY
SATURDAY
FRIDAY
THURSDAY WEDNESDAY
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
TUESDAY
6
MEAL
1
MEAL
2
MEAL
3
MEAL
4
MEAL
5
MEAL
6
MEAL
7
MEAL
NUMBER OF
Totals Quality Meals
BEVERAGES
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
PROTEIN
VEGETABLES
QUALITY CARBS
HEALTHY FATS
WHOLE FOODS
BEVERAGES
TOTAL MEALS EATEN THIS WEEK
TOTAL QUALITY MEALS
CONSISTENCY PERCENTAGE