5 Simple Things You Can Do Today to Improve Your Nutrition

Tomorrow, we officially kick off our 8-Week Nutrition Challenge 🎉Over the next two months, we’ll be focusing on building better habits, not chasing perfection.

How the challenge works:

• 8 weeks total

• Meet every 2 weeks as a group (review, weigh-in, performance assessment)

• Weekly check-ins

• Weekly focus topics

• Ongoing support via our WhatsApp group

  
  

Our weekly focus areas will include:

• Planning

• Tracking & Snacking

• Protein

• Fibre & Plants

• Mindset, goal alignment & hydration

• Nutrient timing & performance

• Lifestyle change, long-term sustainability & reverse dieting

• Conclusion & next steps

But before we even start… here are 5 simple things you can do today to immediately improve your nutrition. No apps, no extremes, no stress.

1. Plan One Thing Ahead

You don’t need a full meal plan to make progress. Just plan one thing.

• Tomorrow’s breakfast

• A protein option for lunch

• What time you’ll eat dinner

That tiny bit of planning reduces decision fatigue and stops last-minute “I’ll just grab whatever” choices. This is exactly why planning is our first focus in the challenge, it sets everything else up.

Simple win: Write down tomorrow’s first meal before bed.

2. Add Protein to What You’re Already Eating

Don’t overhaul your meals, upgrade them.

• Add eggs or Greek yogurt at breakfast

• Include chicken, tofu, fish, or lean meat at lunch

• Add a protein snack instead of a random grab

Protein helps with fullness, muscle retention, recovery, and stable energy. It’s a cornerstone of the challenge because it makes everything else easier.

Simple win: Ask yourself, “Where’s the protein?” at your next meal.

3. Eat One Extra Plant Today

Not a full “eat the rainbow” moment, just one more plant.

• A piece of fruit

• Extra veg with dinner

• A handful of berries

• Beans, lentils, or leafy greens

Fibre supports digestion, blood sugar control, gut health, and long-term adherence. More plants = better nutrition without restriction.

Simple win: Add one fruit or vegetable you wouldn’t normally eat today.

4. Pause Before Snacking

Snacking isn’t the enemy, mindless snacking is.

Before you snack, pause for 10 seconds and ask:

• Am I hungry… or bored, stressed, or tired?

• Would a protein-based snack help more here?

This small awareness shift ties directly into tracking, snacking, and mindset, without needing to log a single calorie.

Simple win: Choose one intentional snack instead of multiple random ones.

5. Drink Water With Purpose

Hydration affects energy, digestion, performance, and appetite. Yet, it’s often overlooked.

You don’t need a fancy bottle or target number. Just:

• Drink water when you wake up

• Have a glass with meals

• Sip before coffee or training

This habit supports both mindset and performance, which we’ll build on later in the challenge.

Simple win: Drink a full glass of water before your next meal.

Final Thought

You don’t need to wait for “Monday,” a new plan, or perfect motivation.Nutrition improves through small, repeatable actions! That’s exactly what this 8-week challenge is designed to teach.

If you do just one or two of these today, you’re already moving forward.

Tomorrow, we start building momentum together 💪Let’s go.