Meal Plan:
Eat 5-6 small meals, finishing by 8 pm. Anything full-fat is a quarter of the plate, the rest lean proteins and veggies. Friday is a more relaxed day, but portion sizes and frequency still matter.

Grains: 4-8 servings (ounces or half-cups)

Dairy: 2-3 servings of fat free or reduced fat

Protein: 6-9 ounces

Vegetables: 3+ cups

Fruit: ≤2 cups

Water: Hit the first 8 cups as a minimum, more is good

Exercise:
1 hour cardio everyday, can be broken down any way

Yoga 2-3x a week

Pilates once a week

Strength training 2x a week