The first week of any new way of eating is mostly logistics. If your kitchen is ready and your meals are simple, the rest follows.
Before day one
- Check in with your doctor if any of the health conditions apply to you.
- Get your numbers with the macro calculator.
- Clear the obvious temptations or move them out of sight.
- Shop once. Use the grocery list builder or the starter list in the Pantry Guide.
A simple week
You do not need seven different dinners. A pattern works:
- Breakfast: eggs in a style you like (omelettes, scramble, chaffles).
- Lunch: a big salad with protein, or leftovers.
- Dinner: a protein, a vegetable and a sauce. Try steak bites, salmon or chicken thighs.
- Snacks: olives, cheese, nuts, guacamole with cucumber slices.
What to expect
Some people feel great right away. Others feel tired, headachy or foggy for a few days. This is common and usually temporary. See the next lesson for what helps.
Three habits that matter most
- Drink water. Keep a bottle with you.
- Salt your food. Many people find broth and well-seasoned food helps in the early days. (If you have high blood pressure or kidney disease, ask your doctor first.)
- Eat enough. Do not slash calories at the same time as carbs.
Track gently
Use the daily tracker for the first week to learn what your usual meals add up to. After that, decide whether you still need it.
The goal
By Sunday you should have a handful of meals you like and know how to cook, a stocked kitchen, and a sense of how you feel. That is a great first week.