Ready to change your relationship with food? Take the 7-day Mindful Meal Challenge and put the principles of sustainable eating into practice. This isn’t a crash diet; it’s a week-long introduction to habits that can last a lifetime.
Day 1: The Whole-Food Swap. Your challenge today is to swap one processed snack for a whole-food alternative. Choose roasted makhana instead of chips, or a fresh fruit instead of a cookie.
Day 2: The Smart Order Experiment. At your largest meal today, consciously eat your vegetables or salad first, before your protein and carbs. Notice how you feel afterwards.
Day 3: The Portion Perception Test. Serve your dinner on a smaller plate than usual. See if a smaller portion can feel just as satisfying.
Day 4: The Plant-Power Lunch. Make your lunch today entirely plant-based. A lentil soup, a chickpea salad sandwich, or a bean burrito bowl are all great options.
Day 5: The Seasonal Superstar. Go to a local market or store and buy one fruit or vegetable that is currently in season. Build your dinner around it.
Day 6: The Leftover Transformation. Take any leftovers from the past couple of days and create a new meal. A frittata, a wrap, or a “kitchen sink” stir-fry are all fair game.
Day 7: The Hydration Hero. Today, your only beverage will be water or unsweetened herbal tea. Pay attention to your energy levels and how you feel.