The ultimate goal and recommendation for this program is to work towards eating a breakfast, lunch, and dinner every day that includes a balance of protein, complex carbs, healthy fats, and fiber in the form of colorful fruits and veggies. Add snacks as your hunger requires and stay hydrated! This vision is achieved step-by-step over the next 4 weeks.
Key Resources for the Month
Accountability Boost
Meal Prep Strategies for Busy Teachers
How to Build Satisfying Meals (The Core 4)
Top Habits to Practice this Month:
Set aside 5-10 minutes each Sunday to write down your personal, bite-sized, achievable nutrition goal for the week. Share your goal each week with us in our private Facebook group
30 Day Challenge Content
WEEK 1: HYDRATION AND GREENS
This week’s goals:
STAY HYDRATED: Drink at LEAST 64 oz of water a day (and up to 120oz depending on what feels best to you)
EAT YOUR GREENS: Focus on adding at least one serving of greens to your plate each day
Resources:
ACTION STEP:
Share your specific hydration and greens-eating goals with us in our Facebook group for feedback and support
WEEK 2: EAT A BALANCED BREAKFAST
This week’s goal:
EAT A BALANCED BREAKFAST: Pack and bring to school a balanced breakfast with the Core 4: Protein, Whole Grains, Healthy Fats, and Colorful Fiber in the form of fruits or veggies.
Resources:
ACTION STEP:
Choose what you will bring in for breakfast each day. What is an option that is a balance between easy, yummy, and nourishing for YOU? Share your breakfast(s) for the week in our Facebook group for feedback and support
WEEK 3: TAKE YOUR LUNCH BREAK
This week’s goal:
TAKE YOUR LUNCH BREAK: Plan and pack a balanced lunch with the Core 4: Protein, Whole Grains, Healthy Fats, and Colorful Fruits and Veg to eat this week. Then, reserve 15-30 minutes each day to actually give yourself a lunch break to give your mind a break and nourish your body.
Resources:
ACTION STEP:
Choose a healthful lunch to bring in this week. Share your lunch plan in our Facebook group for feedback and support
WEEK 4: HOME-COOKED DINNERS
This week’s goal:
PRIORITIZE HOME-COOKED DINNERS: How often do you currently eat out or order in? Plan to have 1-2 MORE dinners cooked at home than you usually do this week, aiming ultimately to prepare around 5-7 of your dinners each week at home. BONUS POINTS: Challenge yourself to include a balance of the Core 4 in your dinners: Complex Carbs, Lean Protein, Healthy Fats, and Colorful Fruits and Veggies.
Resources:
ACTION STEP:
Choose 1-3 balanced dinners you plan to make at home this week. Share your lunch plan in our Facebook group for feedback and support
Bonus Resources
Click to securely download the PDF resources: