Today is a cardio-only day. Your mission is to complete 45 minutes of steady-state activity of your choice. The Strategy: Choose Your Activity: Jogging, biking (road or gym), or any cardio you enjoy. Find Your Pace: Pick a speed that allows you to finish the full 45 minutes, including your warm-up and cool-down. The Goal: Push yourself to complete the entire duration. You should feel exhausted toward the end, but capable of finishing. Pro-Tips: Biking: If you're outside, use hills or fast spurts to manage intensity. Otherwise, find a comfortable speed and enjoy the ride. Running: Remember that regular running is one of the best ways to improve long-term health and weight loss.

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This meal is a perfect example of how to hit your protein goals using whole, plant-based sources. Ingredients: ¼ cup green lentils & ¼ cup red quinoa 1 tbsp red wine vinegar & ½ tbsp lemon juice 1 tsp Dijon mustard & 2 tbsp extra-virgin olive oil 2 celery stalks (thinly sliced) 1 cup green cabbage (thinly sliced) ½ cup torn mint leaves Salt and pepper to taste Directions: Boil: Cook lentils and quinoa in simmering salted water for 15–20 minutes until tender. Drain and move to a bowl. Whisk: In a large bowl, whisk vinegar, lemon juice, and mustard. Slowly stream in olive oil while whisking to emulsify. Season with salt and pepper. Toss: Add the cooked grains, lentils, celery, cabbage, and mint to the dressing. Toss well and serve. Nutrition (Per Serving): Calories: 346 | Protein: 14g | Fiber: 7g Fat: 23g | Carbs: 27g | Calcium: 313mg