🎯 Goal:
- Better energy.
- Weight balance.
- Improved digestion.
- Glowing skin.
- Positive mindset forever
📅 WEEK 1: Reset & Hydrate
Day 1: Kickstart with Hydration
✅ Drink 8-10 glasses of water
✅ Eliminate sugary drinks
✅ Morning warm water with lemon
Day 2: Clean Eating Begins
✅ Remove processed foods
✅ Eat 3 clean meals with fruits/vegetables
✅ Start a food journal
Day 3: Light Movement
✅ 20-minute walk daily
✅ Stretch for 10 minutes
✅ Focus on posture
Day 4: Digital Detox (1 Hour)
✅ Avoid screens for 1 hour before bed
✅ Read a book or journal
Day 5: Gut Health Check
✅ Add a probiotic (yogurt or supplement)
✅ Eat fiber-rich foods
Day 6: Mindful Eating
✅ No TV/phone during meals just eating
✅ Chew slowly, enjoy every bite
Day 7: Weekly Reflection + Rest
✅ Reflect in journal
✅ Light yoga or a nature walk
📅 WEEK 2: Nourish & Move
Day 8: Power Breakfast
✅ Include protein, fruit, healthy fats
✅ Avoid cereals/bread
Day 9: 20-Minute Workout
✅ Home-friendly bodyweight workout
✅ Example: 10 squats, 10 pushups, 20 jumping jacks (x3)
Day 10: Smoothie Day
✅ Green smoothie with spinach, banana, chia seeds
✅ Replace one meal
Day 11: Early Dinner
✅ Eat before 8PM
✅ Light protein-rich dinner
Day 12: Gratitude Practice
✅ Write 3 things you’re grateful for
✅ Repeat morning & night
Day 13: Try a New Veggie or Recipe
✅ Pick something seasonal and fresh
✅ Share it online or journal about it
Day 14: Meal Prep Sunday
✅ Prep 3 meals/snacks for next week
✅ Organize fridge with healthy options
📅 WEEK 3: Strengthen & Glow
Day 15: Cardio Focus
✅ 25-minute brisk walk or jog
✅ Or dance to 4 favorite songs!
Day 16: Skin Nourishment
✅ Hydrate + natural face mask (like honey + turmeric)
✅ No makeup day
Day 17: Sugar Detox
✅ Avoid added sugar for 24 hours
✅ Replace cravings with fruits or dates
Day 18: Yoga or Pilates
✅ 20-minute beginner session (YouTube link idea)
✅ Focus on breath
Day 19: Add Greens
✅ Eat leafy greens in at least 2 meals
✅ Try spinach, kale, or coriander chutney
Day 20: Self-Love Note
✅ Write a letter to yourself
✅ Praise your progress
Day 21: Treat Yourself
✅ Non-food reward: flowers, massage, book, or bath
📅 WEEK 4: Balance & Build Habits
Day 22: Try Intermittent Fasting (Light Version)
✅ 12-hour fast (8PM to 8AM)
✅ Observe how you feel
Day 23: Learn Something New
✅ Watch a health documentary or TED Talk
✅ Take notes
Day 24: Low-Impact Workout
✅ Swimming, walking, or biking
✅ Stay active but gentle
Day 25: Sleep Reset
✅ Sleep by 10 PM
✅ No screens after 9 PM
Day 26: Herbal Tea Day
✅ Replace caffeine with chamomile, tulsi, or ginger tea
Day 27: Declutter Space
✅ Clean a small area (desk, drawer)
✅ Declutter = mental peace
Day 28: Favorite Meal – Healthy Style
✅ Make a healthy version of your favorite comfort food
Day 29: Affirmations Day
✅ Write 5 affirmations
✅ Repeat them aloud
Day 30: Celebrate You!
✅ Reflect on your journey
✅ Share your story
✅ Plan next 30 days!