Today's Rule: Have 2 big bowls of salad in addition to your 3 meals, or replace 2 meals with salads.

Why:  Boosts your vegetable intake and fiber, essential for health and satiety. Weekends are usually when the wheels fall off. This is your nutritional insurance policy. Fill the tank with high-volume, low-calorie greens so you don't overindulge later.

Your Action Plan:

• Focus On: Leafy greens, colorful bell peppers, cucumbers, avocado, and high-quality protein on top.
• Avoid: Heavy, cream-based dressings or glazed nuts. Keep it clean.

The Lesson:  Almost everything in your body is made out of protein, including your hair, skin, muscles, and bones. Protein repairs and heals you, and helps balance your hormones. Eat lean protein with each meal or snack. For women, a serving equals one palm-sized piece, and for men, a serving equals two palm-sized pieces.

Mindful Habit Challenge:  Measure your lean protein intake today strictly using the "palm-sized" method.