Day: September 17, 2025

🌞 Morning

Upon waking

• Drink a large glass of warm water with lemon (stimulates digestion)

• 5–10 minutes of gentle stretching or walking

Breakfast

• High-fiber cereal or oatmeal (with chia seeds or flaxseeds)

• 1 cup berries (blueberries, raspberries, or strawberries)

• 1 cup herbal tea or water

⏱ Bathroom tip: Sit on the toilet for 5–10 min after breakfast to take advantage of the gastrocolic reflex (your colon is most active after eating).

🍱 Midday

Lunch

• Large salad: leafy greens + colorful veggies + chickpeas or lentils

• Whole grain wrap or slice of whole wheat bread

• Olive oil and lemon dressing

• Water (1–2 cups)

Movement

• 15–20 minute brisk walk after lunch

🍎 Afternoon Snack

• 1 pear, apple, or kiwi

• Handful of almonds or walnuts

• Herbal tea or water

🌙 Evening

Dinner

• Grilled or baked vegetables

• Brown rice or quinoa

• Small portion of lean protein (beans, tofu, chicken, or fish)

• Water

After dinner

• Short walk (10–15 min)

• Relax (stress can slow digestion)

💡 Daily Goals Recap

• Fiber: 25–35 g daily

• Water: 6–8 cups (1.5–2 L)

• Activity: 30 min walking or gentle exercise

• Routine: Bathroom time after meals, don’t ignore urges

• Posture: Use a footstool while on the toilet to mimic a squat