Daily Wellness Checklist
To keep your body fueled, nourished, and in a position to lose weight, our dietitian team can’t stress enough how important it is to check off these items daily:
☐ Consistently eat 3 meals daily—breakfast, lunch, and dinner
☐ Eat 20-30 grams (about 3-5 oz) of protein with each meal
☐ Consistently eat 2-3 protein snacks per day
☐ Ensure each snack contains 10-15 grams (about 1-2 oz) of protein
☐ Consistently eat adequate lean protein every 2-4 hours
☐ Enjoy 1 complex carb serving (tennis ball-sized) per meal
☐ Drink at least 64 oz of water per day
To sum it up, eat all of your prescribed 3 meals and 2-3 snacks daily. If you have any questions about what and when you should eat, please contact dietitian@bistromd.com for guidance.
Track Your Progress
Simply complete then either print or save it somewhere you will see often!
I am making progress towards my goal:
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Found a new favorite meal:
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Added a new healthy habit:
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Said at least 2 positive things about myself:
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2. __________________________________________________________________________
Tried a new food or healthy recipe:
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Did something that brought me happiness each day:
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Write your own accomplishment!:
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Other checklist items worth noting and celebrating!
• Kept myself hydrated daily
• Practiced gratitude
• Moved my body joyfully
• Practiced healthy eating on days off my bistroMD program
• Enjoyed protein-rich snacks between meals daily
• Rested my body 8-9 hours each night
• Planned for obstacles in my week
• Increased feelings of energy
• Cooked a healthy meal for myself and/or loved ones
• Tightened my belt one notch
• Discovered a daily eating schedule that works for me
• Shared my health journey and accomplishments with someone
• Reduced my intake of beverages with calories (i.e. sugary drinks and alcohol)
We'll be celebrating with you!
😊 The bistroMD Team