Your first week, made simple

This is the “do this first” page — designed to support quick social posts and easy linking.

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1) Remove the obvious sugar hits

• Sugary drinks (including “healthy” fruit juice).
• Chocolate / sweets / biscuits as defaults.
• “Treat” snacks that quietly run your day.

2) Add stabilisers (the bit most people skip)

• Protein with every meal.
• Whole-food fats (eggs, oily fish, olive oil, nuts if tolerated).
• Vegetables / fibre as the base layer.

3) Build a default plate

When you’re tired or busy, defaults stop decisions from draining you.

• Breakfast: eggs + something savoury.
• Lunch: protein + salad/veg + olive oil.
• Dinner: protein + veg + (optional) controlled carbs.

4) If you slip, do this

• No shame. No story.
• Next meal = reset.
• Drink water, eat protein, go for a short walk.

I’ll expand this page as the book develops — but this is enough to get momentum now.