by Tony Gjokaj September 06, 2021 4 min read

Need an extra push with Nutrition and Sleep habits?

In this post, I wanted to give you an example of a behavioral chart you can utilize to help you improve habits around nutrition and sleep.

I was inspired to make this chart based on a similar example I saw online.

You can check out the chart below, and download a copy at the bottom of this post.

Behavioral Chart

Monday

[ ] Use hand portions for the meals I prep ✋

[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞

[ ] Eat a palm serving of protein at 3-5 meals 🥩

[ ] Eat a fist serving of veggies at 3-5 meals 🥗

[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇 

[ ] Stop drinking caffeine 4-8 hours before bed ☕️

[ ] No television or phone when I hit the bed 💤😴🛌

[ ] Drink 1 gallon (or 8 cups) of water daily 💧

Tuesday

[ ] Use hand portions for the meals I prep ✋

[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞

[ ] Eat a palm serving of protein at 3-5 meals 🥩

[ ] Eat a fist serving of veggies at 3-5 meals 🥗

[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇 

[ ] Stop drinking caffeine 4-8 hours before bed ☕️

[ ] No television or phone when I hit the bed 💤😴🛌

[ ] Drink 1 gallon (or 8 cups) of water daily 💧

Wednesday

[ ] Use hand portions for the meals I prep ✋

[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞

[ ] Eat a palm serving of protein at 3-5 meals 🥩

[ ] Eat a fist serving of veggies at 3-5 meals 🥗

[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇 

[ ] Stop drinking caffeine 4-8 hours before bed ☕️

[ ] No television or phone when I hit the bed 💤😴🛌

[ ] Drink 1 gallon (or 8 cups) of water daily 💧

Thursday

[ ] Use hand portions for the meals I prep ✋

[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞

[ ] Eat a palm serving of protein at 3-5 meals 🥩

[ ] Eat a fist serving of veggies at 3-5 meals 🥗

[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇 

[ ] Stop drinking caffeine 4-8 hours before bed ☕️

[ ] No television or phone when I hit the bed 💤😴🛌

[ ] Drink 1 gallon (or 8 cups) of water daily 💧

Friday

[ ] Use hand portions for the meals I prep ✋

[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞

[ ] Eat a palm serving of protein at 3-5 meals 🥩

[ ] Eat a fist serving of veggies at 3-5 meals 🥗

[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇 

[ ] Stop drinking caffeine 4-8 hours before bed ☕️

[ ] No television or phone when I hit the bed 💤😴🛌

[ ] Drink 1 gallon (or 8 cups) of water daily 💧

Saturday

[ ] Use hand portions for the meals I prep ✋

[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞

[ ] Eat a palm serving of protein at 3-5 meals 🥩

[ ] Eat a fist serving of veggies at 3-5 meals 🥗

[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇 

[ ] Stop drinking caffeine 4-8 hours before bed ☕️

[ ] No television or phone when I hit the bed 💤😴🛌

[ ] Drink 1 gallon (or 8 cups) of water daily 💧

Sunday

[ ] Use hand portions for the meals I prep ✋

[ ] If I eat a meal I didn’t make, eat slowly and fully chew my food until I get 75% full 🥞

[ ] Eat a palm serving of protein at 3-5 meals 🥩

[ ] Eat a fist serving of veggies at 3-5 meals 🥗

[ ] Eat a variety of different colors at meals (eat the rainbow) 🍓🍋🍇 

[ ] Stop drinking caffeine 4-8 hours before bed ☕️

[ ] No television or phone when I hit the bed 💤😴🛌

[ ] Drink 1 gallon (or 8 cups) of water daily 💧

Additional Tips

Here are some additional tips I would recommend if you may find yourself struggling with these things:

  • If you can't get enough protein in, start by eating a palm serving for 2-3 meals every day.
  • If you can't get enough veggies or fruits in, try to get at least 2-3 meals with fruits and veggies.
  • Start by drinking one cup of water first thing in the morning. Coffee comes after. This may help you habitually consume more water throughout the day.

Get Your Free Download Below

You can download the iCloud notes version of this here.

I would recommend you put these into your daily reminder list and get into the habit of checking each one of these goals off.

It's a fun way to "game-ify" your nutrition and sleep.

Lastly, if you have questions about hand portion servings, you can read this Precision Nutrition Post on it here.

We hope this helps you on your nutrition and sleep practices.

Any questions or comments? Feel free to email us at support@reforgedperformance.com or direct message us on Instagram.

Until next time, Reforged Warrior!

Tony Gjokaj
Tony Gjokaj

Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.



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