— CORE 1

Nourish

01  Nourish

Eat balanced meals.

Build your meals around protein, carbohydrate, and healthy fat, and eat them at consistent times. Rather than skipping meals, grazing all day, or waiting until you're starving, give your body steady nourishment throughout the day.

THE RULE
Eat 3 balanced meals built around protein, carbohydrates, and healthy fats.

STARTING TODAY

Build every plate the same way: a palm-sized portion of protein, a couple of servings of vegetables, one serving of fruit or starchy vegetable, and a serving of fat. Breakfast is where most people skip the protein, so start there — eggs with vegetables, or a protein smoothie.