Meal Plan · 15 pages
7-Day Vegetable-First Juicing Starter Plan
One vegetable-first glass a day for seven days, next to real food. A checked shopping list, a recipe page for each day and a tracker. No cleanse, no detox.
Free challenge · 9 printable pages
7-Day Water Challenge + Tracker
One small hydration habit a day for a week, plus a printable 30-day tracker. No gallon jugs, no gimmicks.
Get the free challenge
What’s inside
Most of us don't need a dramatic hydration overhaul. We need a few easy cues that make water the default.
This challenge adds one small habit a day for seven days, from a wake-up glass to eating your water, then hands you a 30-day tracker to keep it going.
- Welcome to the challengeA few easy cues, not a gallon jug
- Your built-in hydration checkThirst and color, no app needed
- Day 1: the wake-up glassOne glass within 30 minutes of waking
- Days 2 to 4: build the cuesOne bottle, and swap one drink
- Day 5: eat your waterTwo water-rich foods today
- Days 6 and 7: top-ups and check-inWorkout and afternoon refills, then set your number
- Flavor ideas and simple swapsFor when plain water bores you
- Your 30-day hydration trackerOne shaded cup per 8 ounces
- For sweaty daysWhen electrolytes help, and when they don't
A look at the pages
Who it’s for
- You forget to drink water until you're already thirsty
- Plain water bores you
- You want a simple habit, not a strict ounce count
- You like a printable tracker on the fridge
From Coach Luke
NASM CPT, CES, PES · NESTA Nutrition CoachI built this from the same guides I publish on coachluke.com, after 20+ years of coaching. No crash plans, no miracle claims. Just the basics laid out so you can print them and use them.
Get the free challengeEducation only, not medical advice. Check with your doctor before changing your diet, training or supplements.
Read the articles behind it
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