30-Day Health Kickstart Plan

Week-by-Week Approach: Start Small, Build Momentum

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🥗 AREA 1: NUTRITION

Week 1: Add one serving of vegetables to a meal you already eat Week 2: Drink water before each meal; cut one sugary drink daily Week 3: Prep a simple healthy breakfast the night before Week 4: Cook one new whole-food meal at home

Daily minimums:

• 5+ servings of colorful vegetables/fruits
• Protein at each meal (palm-sized portion)
• Reduce ultra-processed foods by swapping one item at a time

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🏃 AREA 2: MOVEMENT

Week 1: 10-minute daily walk (any pace) Week 2: 15-minute walks + 5 minutes of stretching Week 3: 20-minute walks + 2 days of bodyweight exercises (5 squats, 5 push-ups against wall, 30-second plank) Week 4: 25-minute walks + 3 days of strength work

Key principle: Consistency beats intensity. Missing one day isn't failure—just resume tomorrow.

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😴 AREA 3: SLEEP

Week 1: Set a consistent wake time (even weekends) Week 2: Create a 15-minute wind-down routine; no screens 30 min before bed Week 3: Keep bedroom cool (65-68°F) and dark Week 4: Limit caffeine after 2pm; evaluate and adjust

Target: 7-8 hours nightly

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📋 TRACKING (OPTIONAL)

Simple checkbox: Did I move? Eat vegetables? Protect my sleep? ✓

Success metric: Progress, not perfection.