Resources

Grab your pen and paper, your journal, or your Nutrivore Weekly Serving Matrix—this week, you’re taking the first real step in your Nutrivore90 journey—turning reflection into action.

After laying the groundwork in your Nutrivore90 Welcome Guide with mindset, journaling, and tracking your starting point, it’s time to begin building habits around balanced meals, aiming for 5 servings of veggies and 2 servings of fruit each day, while weaving more nutrient-dense foods into your routine. Just as importantly, you’ll be practicing a flexible, non-restrictive mindset—embracing quality-of-life foods as tools that support consistency and satisfaction.

This week’s download, theNutrivore90 Challenge Guide, has everything you need to begin building healthy eating patterns as lifelong habits—from plate-building tips to daily serving goals to strategies to stay consistent when life gets busy.

Feeling overwhelmed? That’s okay too. Your Nutrivore90 Challenge Guide includes a SMART goal builder and sample schedules to help you break the challenge into smaller, more doable pieces. In fact, I encourage you to leverage SMART goals throughout the challenge to cater each week’s focus to your life realistically, so you can get all of those small wins and build on them. You get to choose your own pace.

The Nutrivore90 Challenge is all about building habits that stick—and making sure they’re habits that feel doable, satisfying, and realistic for your life. So start where you are and do your best. You don’t have to be perfect. You just need to begin.

Nutrivore90 Challenge Guide

Here’s What to Do This Week

📥 Download:

Your “Nutrivore90 Challenge Guide” PDF

📖 Weekly Reading:

Nutrivore – Chapter 11: Applying Nutrivore Principles (pages 221–242)

🎯 Set Your Goal:

Whether you plan to jump in with both feet or use the SMART goal setting guide included in this week’s download to customize your step-by-step plan, decide on how you are going to take on this challenge.

📝 Weekly Journal Prompt:

What’s your ‘why’ for doing the Nutrivore90 Challenge? Write it down and keep it somewhere visible—you’ll want to come back to it when motivation dips or things get hard.

Nutrivore90 Daily Videos

What’s Next?

Next week, you’ll get even more details on how to use the Nutrivore Meal Map to craft nutrient-dense and balanced meals, to further support this important healthy eating pattern.

Let’s build a week full of nutrient-dense wins. Reminder: Nutrivore90 is about building lifelong habits step-by-step, which means focusing on consistency and deciding which is the next best step for you. You don’t need to be perfect to make progress.

You’ve got this. 🥦

Welcome to Nutrivore90! Over the 3 months (about 90 days) of this program, we’re going to build a powerful foundation of nutrition habits—without rules, shame, or all-or-nothing thinking. Below you will find all the information you need to get oriented with the Nutrivore90 challenge, including your Nutrivore90 Welcome Guide download complete with activities to log your starting point and choose how you will gauge progress. Take a few days to a week to go through all of the reading materials, videos, and action steps below so you can be fully prepared to officially start Nutrivore90.

Nutrivore90 is about adding in nutrient-dense foods, not taking things away. You’ll be focusing on:

• Eating at least 5 servings of veggies and 2 servings of fruit per day 🥕🍓
• Building balanced meals using the Nutrivore Meal Map 🍽️
• Practicing a non-restrictive mindset that includes quality-of-life foods without guilt 🧠

Each week, we’ll layer in simple habits and science-backed guidance to help you make sustainable changes that nourish your body and fit your real life. You’ll tailor your goal each week to your starting point and your pace, making every step doable and realistic.

One of the most important parts of creating lasting change is being able to see your progress—and that starts with knowing what to track. And here’s how the Nutrivore90 challenge is different:

• 📏 You don’t have to track weight to make progress.
• 🧠 You do get to choose what matters to you—whether that’s symptoms, mindset, energy, meals, or mood.
• 🪜 And you will be surprised by how much these small insights add up over 90 days.

This program isn’t about restriction or rules—it’s about awareness. And the Nutrivore90 Welcome Guide gives you three ways to build that awareness:

1. What to Measure – from biometrics to body signals
2. Habit Tracking – with gentle prompts to stay consistent
3. The Temperature Check – a 3-day food + mindset journaling activity to help you reflect

There’s no single right way to track progress during Nutrivore90. Some people are inspired by objective metrics like weight, blood pressure, body measurements, or steps taken. Others prefer subjective markers such as energy, digestion, sleep quality, mood, cravings, or improvements in their relationship with food. Most participants find that using both types of measures—objective and subjective—creates a more complete picture of their journey. You get to choose what feels meaningful and supportive to keep your momentum moving forward and avoid feeling discouraged. And just a note: Nutrivore90 is intentionally designed as a weight-inclusive program. Aside from choosing weight as an optional metric this week, weight loss is not a focus or topic of this program. Nutrivore90 is a habit-centered journey, focused on establishing healthy patterns that are sustainable for life. And there are so many other meaningful ways to measure success. So, take a moment this week to explore the list of ideas in your Nutrivore90 Welcome Guide and choose the 2–5 measures that feel right for you. When Day 90 arrives, you’ll have more than just a feeling that you’ve made progress—you’ll have real insight into how far you’ve come.

The Temperature Check is a short, gentle activity that asks you to keep track of what you eat for three days using approximate amounts—no weighing, no measuring, no calorie counting. Then, you’ll answer a few reflection questions to help you notice your current nutrient patterns, how your meals make you feel, and how you experience your relationship with food. This isn’t about judgment, criticism, or perfection. It’s about awareness—understanding what’s working for you now and what habits may need support during the program. Importantly, the Temperature Check is designed to be flexible and safe for all participants. For some people, food journaling is a helpful awareness tool. For others—especially anyone healing their relationship with food—it can feel overwhelming or triggering. That’s why you’re welcome to simply snap quick meal photos, jot a few basic notes, or reflect on your past three days rather than logging the next three. Choose the approach that feels most supportive. This is about observing, not getting everything “right.” The benefit of the Temperature Check is that it shows you a true snapshot of your starting point. Instead of guessing where you are or where you “should” be, you’ll have an honest, compassionate picture of how you’re eating today. That clarity makes it much easier to personalize your Nutrivore90 experience, choose habits that match your reality, and set SMART goals in Week 1 that are meaningful and achievable.

Success on Nutrivore90 starts with mindset and self-compassion, because we’re building a foundation you can grow from. So, take a week to read, reflect, and prepare, so you set yourself up for success.

Nutrivore90 Welcome Guide

What to Do to Before Starting Nutrivore90

Take a few days to a week to read your Nutrivore90 Welcome Guide and optional reading out of Nutrivore, reflect using the journal prompts below, do your Temperature Check activity, choose how you will track your progress, and get ready to officially start the Nutrivore90 program.

Here’s your action items to get ready:

📥Download your Welcome Guide:

The Welcome Guide walks you through what this challenge is all about, gives you a sneak peek at the habits you’ll be building over the next 90 days, and guides you through choosing what to track and logging your starting point with the included Nutrivore90 Temperature Check activity.

📖Weekly Reading:

Nutrivore – Introduction (p XIII – XVII), Introduction to Part 1: Why Nutrivore (pages 3–4), and Chapter 1: You’re Not Getting Enough Nutrients (pages 5–21)

📝Weekly Journal Prompt:

Reflect on what you hope to gain from this challenge. How do you think about food now, and what kind of relationship with food would you love to build?

📚Get Set Up:

If you haven’t yet, you’ll need a place to track your progress and write your reflections, like a blank notebook, journaling app, or a binder with filler paper. You can also print out the weekly guides to add to your binder, and you may wish to print out a copy of the Nutrivore Weekly Serving Matrix (optional) each week of the Nutrivore90 to track your nutrient density.

📊Log Your Starting Point:

Use the information in your Welcome Guide download to choose how you will track your progress over the next 90 days, whether that’s biometrics, symptoms, and/or habit tracking. Write down your numbers and/or qualitative assessments, and decide when you will take your next measurement or qualitative assessment—write it in your calendar or set a reminder in your phone! I’ll also remind you when we reach the half-way point.

🌡️Take Your Nutritional Temperature:

Follow the instructions in the Nutrivore90 Welcome Guide download to complete your three-day food and mindset journaling activity (called the Nutrivore90 Temperature Check). This is one of the most powerful ways to create self-awareness and set the stage for smart goal setting when the challenge officially starts. 

Nutrivore90 Daily Videos

What’s Next?

Next week, you’ll officially get started with the Nutrivore90 program. Your next download, the Nutrivore90 Challenge Guide, includes all the details on what to work on during the Nutrivore90 and how to stay motivated when life gets busy or messy. Even more importantly, I’ll guide you through setting realistic, personalized goals based on the data and reflections you gathered during your Nutrivore90 Temperature Check activity. We’ll lay the groundwork for habits that truly last and then we’ll build from there—step by step, week by week.

This is going to be powerful. I’m so proud of you for showing up for your health in this way. You’ve got this 💚