Fit4Life Journal.compressed

SAMPLE MEALS

4 B5LOBCLKO-CBRKEAKFAST

Eggs & Fruit Omlet
2 whole eggs + 2 slices turkey bacon 3/4 cup egg beaters
1 sandwich thin Handful of spinach
2 cups of berries 1 oz shredded cheese
1 apple
Fruit & Yogurt Parfait 2 tbsp peanut or almond butter
2 Dannon Light & Fit Greek Yogurt
2 cup of berries PrOats
4 tbsp chopped pecans or walnuts 1/2 cup dry oats
1 cup berries or 2” banana
Fried Egg Sandwich 1 scoop protein powder (any flavor)
1 whole egg – fried in cooking spray 1.5 tbsp peanut or almond butter
2 slice turkey bacon + 1 oz shredded cheese
1 whole sandwich thin
1 tbsp avocado
2 cup of berries or 4” banana

4 BLOCK - LUNCH

Grilled Chicken Salad Chicken Avocado Wrap
3 oz cooked chicken breast 4 oz cooked chicken breast
1 oz shredded cheese 2 low carb tortilla
3 cups romaine or spinach 2 tbsp avocado
2 cup green veggies 1 cup of berries or melon
4 tbsp Bolthouse Farms Dressing
Avocado Shrimp Bowl
Deli Pockets 10 medium shrimp, peeled, deveined
4 oz lean deli meat 1/3 cup shelled edamame
1 whole pita pocket or 1 whole sandwich thin 3/4 cup cooked rice
2 laughing cow cheese wedge 2 tbsp avocado fresh squeeze lemon over bowl
1 cup veggies
Cheesy Club Melt
Chicken Wrap 1 sandwich thin
4 oz cooked chicken breast 1.5 tbsp avocado
2 low carb tortilla 1 laughing cow cheese wedge
2 laughing cow cheese wedge 2 oz lean deli turkey
1 cup of berries or melon 2 oz lean deli ham
2 lettuce leaves
Mushroom Swiss Pita 1 slice of tomato
1 whole pita pocket 1 pickle spear
4 oz lean ground beef 1 slice of red onion
2 laughing cow cheese wedge 1 cup berries or melon
3/4 cup sautéed mushrooms
1/2 cup onion and peppers

54

SAMPLE MEALS

4 B5LOBCLKO-CSNKACK Peanut Butter Yogurt
1 Dannon L & F Vanilla Greek Yogurt
Homemade Trail Mix 2 tbsp peanut butter
2 oz beef jerky 1 apple
2 tbsp dried cranberries or raisins 1 stick cheese
2 tbsp peanuts
1 tbsp sunflower seeds Banana & PB Wrap
2 low carb tortilla
Veggies & Hummus 2 tbsp peanut butter 4” banana – sliced
4 tbsp hummus 1 light & fit Greek yogurt on the side
1.5 sandwich size bag of veggies
3/4 cup low fat cottage cheese

Ham & Cheese Roll Ups
2 oz deli meat
2 slice of cheese
1 apple
1 tbsp peanut or almond butter

4 BLOCK - DINNER

Meat & Potatoes Ham, Broccoli & Cheese Loaded Potato
4 oz lean meat cooked (chicken, steak, fish) 1 cup raw potato
1 cup baked sweet potatoes 1 cup steamed broccoli, chopped
2 tbsp almond or peanut butter 2 oz low sodium ham, chopped
2 oz shredded cheese
Taco’s 2 tsp unsalted butter
4 oz lean ground beef or chicken seasoned with
low sodium taco seas. Chicken Tostada
3 low car tortilla’s 2 6” corn tortilla
1 cup chopped lettuce 1/4 cup black beans
2 tbsp avocado salsa to taste 2 oz lean ground beef, chicken or turkey
1 oz shredded cheese
Beef Rice Bowl 1 cup shredded lettuce
4 oz lean thin-cut beef (IE flank) 2 tbsp avocado
3/4 c prepared rice Salsa to taste
2 cup cooked veggies
2 tbsp chai seeds Vegetarian Nacho’s
1.5 ounce tortilla chips
Chicken Nacho’s 1/4 cup black beans
1.5 ounce tortilla chips 1 cup shredded lettuce
2 tbsp black beans 1 oz shredded cheese 4 oz tofu
3 oz lean ground beef, chicken or turkey 2 tbsp avocado
1 cup shredded lettuce Salsa to taste
1 oz shredded cheese
2 tbsp avocado 55
salsa to taste

SAMPLE MEALS

5 B5LOBCLKO-CBRKEAKFAST

Eggs & Fruit Omlet
2 whole eggs + 2 slices turkey bacon 1 cup egg beaters handful of spinach
1 sandwich thin 1 oz shredded cheese 1 apple + 1 cup berries
1 light & fit greek yogurt 2.5 tbsp peanut or almond butter
2 cups of berries
PrOats
Fruit & Yogurt Parfait 3/4 cup dry oats
2 Dannon Light & Fit Greek Yogurt 1 cup berries or 4” banana
2 cup of berries + 2” banana 1 scoop protein powder (any flavor)
5 tbsp chopped pecans or walnuts 2 tbsp peanut or almond butter

Fried Egg Sandwich
2 whole egg – fried in cooking spray
2 slice turkey bacon + 1 oz shredded cheese
1 whole sandwich thin
1 tbsp avocado
2 cup of berries or 6” banana

5 BLOCK - LUNCH

Grilled Chicken Salad Chicken Avocado Wrap
4 oz cooked chicken breast 5 oz cooked chicken breast
1 oz shredded cheese 3 low carb tortilla
4 cups romaine or spinach 2.5 tbsp avocado
2 cup green veggies 1 cup of berries or melon
5 tbsp Bolthouse Farms Dressing
Avocado Shrimp Bowl
Deli Pockets 12 medium shrimp, peeled, deveined
5 oz lean deli meat 1/2 cup shelled edamame
1 whole pita pocket or 1 whole sandwich thin 3/4 cup cooked rice
2 laughing cow cheese wedge 2.5 tbsp avocado fresh squeeze lemon over bowl
2 cup veggies
Cheesy Club Melt
Chicken Wrap 1 sandwich thin
5 oz cooked chicken breast 2 tbsp avocado
3 low carb tortilla 1 laughing cow cheese wedge
3 laughing cow cheese wedge 3 oz lean deli turkey
1 cup of berries or melon 2 oz lean deli ham
2 lettuce leaves
Mushroom Swiss Pita 1 slice of tomato
1 whole pita pocket 1 pickle spear
5 oz lean ground beef 1 slice of red onion
2 laughing cow cheese wedge 2 cup berries or melon
3/4 cup sautéed mushrooms
3/4 cup onion and peppers

56

SAMPLE MEALS

5 B5LOBCLKO-CSNKACK Peanut Butter Yogurt
2 Dannon L & F Vanilla Greek Yogurt
Homemade Trail Mix 2 tbsp peanut butter
2.5 oz beef jerky 1 apple 1 stick cheese
2.5 tbsp dried cranberries or raisins
2 tbsp peanuts Banana & PB Wrap
2 tbsp sunflower seeds 2 low carb tortilla
2.5 tbsp peanut butter
Veggies & Hummus 6” banana – sliced
5 tbsp hummus 1 light & fit Greek yogurt on the side
2 sandwich size bag of veggies
1 cup low fat cottage cheese

Ham & Cheese Roll Ups
3 oz deli meat
2 slice of cheese
1 apple + 1 cup berries
1.5 tbsp peanut or almond butter

5 BLOCK - DINNER Ham, Broccoli & Cheese Loaded Potato
1.25 cup raw potato
Meat & Potatoes 1 cup steamed broccoli, chopped
5 oz lean meat cooked (chicken, steak, fish) 3 oz low sodium ham, chopped
1.25 cup baked sweet potatoes 2 oz shredded cheese
2.5 tbsp almond or peanut butter 2 tsp unsalted butter

Taco’s Chicken Tostada
5 oz lean ground beef or chicken seasoned with 3 6” corn tortilla
low sodium taco seas. 1/4 cup black beans
3 low car tortilla’s 3 oz lean ground beef, chicken or turkey
2 cup chopped lettuce 2.5 tbsp avocado 1 oz shredded cheese
Salsa to taste 2 cup shredded lettuce
2.5 tbsp avocado
Beef Rice Bowl salsa to taste
5 oz lean thin-cut beef (IE flank)
1 c prepared rice Vegetarian Nacho’s
2 cup cooked veggies 2 ounce tortilla chips
2.5 tbsp chai seeds 1/4 cup black beans
1 cup shredded lettuce
Chicken Nacho’s 2 oz shredded cheese
2 ounce tortilla chips 4 oz tofu
1/4 cup black beans 2.5 tbsp avocado
3 oz lean ground beef, chicken or turkey Salsa to taste
2 cup shredded lettuce
1 oz shredded cheese 57
2.5 tbsp avocado
Salsa to taste

BUILD YOUR
OWN

Salad

"To change your life, you
need to change your
priorities!"

BUILD YOUR OWN SALAD

2 B5LOBCLKOCK

STEP 1:

Choose 2 cups TOTAL of the following:
• baby spinach leaves
• variety lettuce leaves
• romain lettuce leaves
• kale mixture

STEP 2:

Choose 1 cup TOTAL of any of the following (can be a combination as long as it equals 1 cup

total!)

• slice carrots • dill pickle • grapes

• cabbage • mushrooms • kiwi

• broccoli • celery • mango

• cauliflower • bell peppers • orange

• artichoke • cherry tomatoes • pear

• onions • cucumber • strawberries

• peas • apple • pineapple

• zucchini • blueberries

STEP 3:

Choose 2 of the following protein choices (or choose 1 and multiply it by 2!)

• 1/4 c LF cottage cheese • 1 oz cooked lean ground poultry • 1.5 oz cooked flaky fish

• 2 hardboiled egg whites • 1 oz cooked white meat poultry • 2 large shrimp

• 1 oz shredded cheese • 1 oz cooked lean beef • 4 medium shrimp

• 2 oz firm tofu • 1 oz cooked meaty fish • 1 jumbo scallop or shrimp

• 1 oz lean deli meat

STEP 4:

Choose 2 of the following fat choices (or choose 1 and multiply it by 2!)

• 1/2 tbsp. avocado • 10 small olives

• 1 tbsp sunflower seeds • 1 tbsp Bolthouse Farms Dressing

• 1 tbsp pine nuts • 1 Laughing Cow Cheese Wedge

• 1/2 tbsp. almonds; sliced

STEP 5:

Choose ANY of the following FREEBIES! • Salt-Free Seasonings (Mrs. Dash is great one!)
• Salsa (non fruit) • All Vinegars
• Hot sauce or Sriracha • Any sugar free sweeteners
• Mustard (except honey mustard)
• Any Walden Farm’s Dressings

58

BUILD YOUR OWN SALAD

3 B5LOBCLKOCK

STEP 1:

Choose 3 cups TOTAL of the following:
• baby spinach leaves
• variety lettuce leaves
• romain lettuce leaves
• kale mixture

STEP 2:

Choose 1.5 cups TOTAL of any of the following (can be a combination as long as it equals 1.5

cups total!)

• slice carrots • dill pickle • grapes

• cabbage • mushrooms • kiwi

• broccoli • celery • mango

• cauliflower • bell peppers • orange

• artichoke • cherry tomatoes • pear

• onions • cucumber • strawberries

• peas • apple • pineapple

• zucchini • blueberries

STEP 3:

Choose 3 of the following protein choices (or choose 1 and multiply it by 3!)

• 1/4 c LF cottage cheese • 1 oz cooked lean ground poultry • 1.5 oz cooked flaky fish

• 2 hardboiled egg whites • 1 oz cooked white meat poultry • 2 large shrimp

• 1 oz shredded cheese • 1 oz cooked lean beef • 4 medium shrimp

• 2 oz firm tofu • 1 oz cooked meaty fish • 1 jumbo scallop or shrimp

• 1 oz lean deli meat

STEP 4:

Choose 3 of the following fat choices (or choose 1 and multiply it by 3!)

• 1/2 tbsp. avocado • 10 small olives

• 1 tbsp sunflower seeds • 1 tbsp Bolthouse Farms Dressing

• 1 tbsp pine nuts • 1 Laughing Cow Cheese Wedge

• 1/2 tbsp. almonds; sliced

STEP 5:

Choose ANY of the following FREEBIES! • Salt-Free Seasonings (Mrs. Dash is great one!)
• Salsa (non fruit) • All Vinegars
• Hot sauce or Sriracha • Any sugar free sweeteners
• Mustard (except honey mustard)
• Any Walden Farm’s Dressings

59

BUILD YOUR OWN SALAD

4 B5LOBCLKOCK

STEP 1:

Choose 4 cups TOTAL of the following:
• baby spinach leaves
• variety lettuce leaves
• romain lettuce leaves
• kale mixture

STEP 2:

Choose 2 cups TOTAL of any of the following (can be a combination as long as it equals 2 cups

total!)

• slice carrots • dill pickle • grapes

• cabbage • mushrooms • kiwi

• broccoli • celery • mango

• cauliflower • bell peppers • orange

• artichoke • cherry tomatoes • pear

• onions • cucumber • strawberries

• peas • apple • pineapple

• zucchini • blueberries

STEP 3:

Choose 4 of the following protein choices (or choose 1 and multiply it by 4!)

• 1/4 c LF cottage cheese • 1 oz cooked lean ground poultry • 1.5 oz cooked flaky fish

• 2 hardboiled egg whites • 1 oz cooked white meat poultry • 2 large shrimp

• 1 oz shredded cheese • 1 oz cooked lean beef • 4 medium shrimp

• 2 oz firm tofu • 1 oz cooked meaty fish • 1 jumbo scallop or shrimp

• 1 oz lean deli meat

STEP 4:

Choose 4 of the following fat choices (or choose 1 and multiply it by 4!)

• 1/2 tbsp. avocado • 10 small olives

• 1 tbsp sunflower seeds • 1 tbsp Bolthouse Farms Dressing

• 1 tbsp pine nuts • 1 Laughing Cow Cheese Wedge

• 1/2 tbsp. almonds; sliced

STEP 5:

Choose ANY of the following FREEBIES! • Salt-Free Seasonings (Mrs. Dash is great one!)
• Salsa (non fruit) • All Vinegars
• Hot sauce or Sriracha • Any sugar free sweeteners
• Mustard (except honey mustard)
• Any Walden Farm’s Dressings

60

BUILD YOUR OWN SALAD

5 B5LOBCLKOCK

STEP 1:

Choose 5 cups TOTAL of the following:
• baby spinach leaves
• variety lettuce leaves
• romain lettuce leaves
• kale mixture

STEP 2:

Choose 2.5 cups TOTAL of any of the following (can be a combination as long as it equals 2.5

cups total!)

• slice carrots • dill pickle • grapes

• cabbage • mushrooms • kiwi

• broccoli • celery • mango

• cauliflower • bell peppers • orange

• artichoke • cherry tomatoes • pear

• onions • cucumber • strawberries

• peas • apple • pineapple

• zucchini • blueberries

STEP 3:

Choose 5 of the following protein choices (or choose 1 and multiply it by 5!)

• 1/4 c LF cottage cheese • 1 oz cooked lean ground poultry • 1.5 oz cooked flaky fish

• 2 hardboiled egg whites • 1 oz cooked white meat poultry • 2 large shrimp

• 1 oz shredded cheese • 1 oz cooked lean beef • 4 medium shrimp

• 2 oz firm tofu • 1 oz cooked meaty fish • 1 jumbo scallop or shrimp

• 1 oz lean deli meat

STEP 4:

Choose 5 of the following fat choices (or choose 1 and multiply it by 5!)

• 1/2 tbsp. avocado • 10 small olives

• 1 tbsp sunflower seeds • 1 tbsp Bolthouse Farms Dressing

• 1 tbsp pine nuts • 1 Laughing Cow Cheese Wedge

• 1/2 tbsp. almonds; sliced

STEP 5:

Choose ANY of the following FREEBIES! • Salt-Free Seasonings (Mrs. Dash is great one!)
• Salsa (non fruit) • All Vinegars
• Hot sauce or Sriracha • Any sugar free sweeteners
• Mustard (except honey mustard)
• Any Walden Farm’s Dressings

61

DAILY &
WEEKLY

Reflections

"You will never change you life
until you change something
you do daily. The secret of
your success is found in your
daily routine."

Daily Journal
&

Weekly Reflections

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

DAILY JOURNAL Today s Date:' ___ /___ /___

ONE thing I am GRATEFUL for today is...
____________________________________________
____________________________________________
____________________________________________
____________________________________________

ONE HEALTHY HABIT I will focus on today is... 
____________________________________________
____________________________________________
____________________________________________
____________________________________________

BREAKFAST FOOD JOURNAL DINNER

LUNCH

SNACK 1 SNACK 2 WATER

RATE YOUR DAY

Write down a summary of your day and revisit your goals-to stay inspired.

HEALTHY HABITS POINTS

Nutrition

Did I create well balanced meals today? (Y=1pt / N= 0pt)
Did I eat at least 4 servings worth of vegetables? Y( = 1pt / N= 0pt)
Did I have my meals prepped and ready for the day? Y( = 1pt / N= 0pt)
Did I stick to my plan today? (Y=1pt / N= 0pt)
Did I log all my food in my journal today? Y( = 1pt / N= 0 pt)

pts__________________

For each category below answer Yes or No.
Yes = 5 Points, No = 0 Points

EXERCISE Were you active for at least 15 minutes today?
HYDRATION Did you drink half your body weight in water today?

SLEEP Did you get 7+ hours of sleep last night?

MINDSET Did you complete your journal today?
pts__________________

Today I am PROUD of myself because...

____________________________________________
____________________________________________
____________________________________________
____________________________________________

WEEKLY REFLECTION

It's time to reflect on you week, revisit your weekly goals and set new goals for next week!

5 HEALTHY HABITS WEEKLY TOTAL

Nutrition Exercise Water Sleep Mindset

______pts ______pts ______pts ______pts ______pts

TOTAL WEEKLY SCORE _______PTS

My biggest accomplishments this week were (make note of all things positive
this week; healthy meals, workouts, etc.) We want to celebrate!

____________________________________________
____________________________________________
____________________________________________
____________________________________________
____________________________________________

My biggest struggles this week were (make note of anything that you
struggled with and want to improve on; missed workouts or meals, cheat
meals, lack of motivation, food prep, ets.)

____________________________________________
____________________________________________
____________________________________________
____________________________________________