This 7-day challenge is simple. Do the same basics each day and you will build a habit fast. You do not need a perfect diet. You only need small moves you can repeat.

Daily checklist:

• Water first thing in the morning
• One serving of greens
• One protein source (pea protein works well)
• One healthy fat (MCT or flaxseed)
• 15 minutes movement

Keep food simple: fruits, vegetables, oats, rice, beans, nuts and seeds. Keep treats as a bonus, not the main meal.

Tracking is easy. Write one note each night: energy, digestion, focus, or sleep. If something feels better, repeat it.

Call to action: Start today and do the checklist for one week. When the week ends, choose one habit to keep forever.