60-
DAY
Steady energy. A resilient mind. A strong, active body. Your life is fueled by what you eat, drink, and do. You hold the power to shape your world through everyday actions. With smart decisions and a positive mindset, you can enjoy a healthy, balanced lifestyle, and get more out of every day. This 60-day journal, created by USANA’s expert nutritionists in partnership with gut health expert Dr. Megan Rossi, is designed to help you track your progress and recognize patterns in your daily life. Use it to work smarter as you establish lifelong habits.
Using Your
Healthy Habits Journal Tally daily accomplishments, review progress and trends over time, and make insightful notes along the way. In your journal, each day is broken into areas of health, which can quickly be checked off, with space to jot down your thoughts for the day. Set a recurring reminder in your phone to create your daily log. Pick a time that works best for you, perhaps when you’re winding down for the evening. Every week, you’re encouraged to reflect, set goals, plan meals, and make a grocery list. Block out 20 to 30 minutes each week to read through past recaps and reaffirm your long-term goals.
4
S
M
T
Jan 8 W
T
F
S
Food and Beverages
Vegetables
Fruit
Whole Grains
Nuts, Seeds, or Legumes
a.m.
Hydration
p.m.
Supplements Plant Points
Meals and Snacks
two gs scrambled eg
0
heese turkey and c pple sandwich, a
Breakfast
4–6
7–9
walk
Duration:
30 min
Progress:
increased my time
Mindfulness
ate my lunch slowly
Duration:
30 min
afternoon average Community
long shower and
had lunch
Celavive sheet mask
with Jake Gratitude
Mood
Activity:
low energy morning
woke up 3 times Me Time
Activity:
Snacks
Energy Levels
0–3
felt a little bloated
Movement
ie
super smooth
Dinner
Sleep
2
4
2
st, ½ chicken brea eet 1/2 baked sw beans potato, green
Lunch
Regularity
A A BB CC
3
am: tired pm: happy!
Body Signals
1 2 3
my dog family
friends
Daily Plant Points
felt bolated waking up, tired, low energy felt better after my smoothie
9
Goals to
Energize Your Life Long-term goals are incredible tools to motivate your progress. Use this journal to identify clear objectives and develop an action plan that empowers personal growth. This journal is your way to see connections between daily habits and behaviors and how they make you feel, inside and out. Each week, take time to reflect, course correct, and track smaller action items that will lead you to your goals.
6
Create Your
Vision of Health Daily actions drive long-term success. Small steps toward your goal, when done consistently, add up to big wins. But first, take time to discover your vision of a healthy life. Use these questions to define what being healthy means to you: • How does healthy feel to me? • What habits help me maintain my healthy life? • What can I accomplish in a day with this lifestyle? • How are my thoughts supporting my healthy life? • How would I describe my healthy life? Notice which characteristics stand out—use them to guide you to targeted, active goals. Your daily journal is a mindful way to connect to the why behind your healthy lifestyle journey and make any necessary changes along the way.
7
Three Steps to
Reach Your Goals
1
Be specific. Identify daily actions that will support your personal journey and help you make consistent progress. You decide the where and when. a. For example, if you have a goal to meditate: Daily Meditation—after I brew my coffee, I will sit down in my office chair and meditate for five minutes.
2 3
Follow your progress. Use your journal to track daily habits that support your goals. Review and revisit often. Reflect on your goals every week. Notice what changes you see as a result of sticking to your new, healthy habits. Use the reflections prompts to identify where small changes will make your goal better fit your lifestyle.
8
Focus on What
You Can Control Journaling can bring awareness to your actions. Create realistic goals that energize and connect your behaviors with the feelings and outcomes you want in life. If you stay consistent, progress will follow. Your journey is yours. What you feed your body, your activity level, how you manage your daily stress, and your sleep habits all directly affect the quality of your life. This journal is here to guide your way to a healthier lifestyle and to encourage you to show up for you. Don’t forget to celebrate your wins!
9
Food and Beverages Note what you eat and drink and the supplements you take. Focus on including plenty of plant-based, whole foods in your meals and snacks—two servings of fruit, five of vegetables, three of whole grains, and one or two of legumes, nuts, or seeds per day. Each serving of a plant food equals (1) “plant point,” and herbs and spices earn ¼ point each. Have fun keeping tracking of your plant points, and aim for at least 30 points per week. This goal ensures adequate fiber intake and helps to nourish your gut microbiome. Feel free to increase this goal as you go. You should also aim for diversity with the plant foods you consume. Mix it up every week to enjoy a variety of flavors and beneficial nutrients. Learn more about plant points and create a balanced, seven-day meal plan by reviewing our Guide to a Healthy and Happy Lifestyle, created in collaboration with Dr. Rossi. A printed version is included with our Active Nutrition bundles. Contact your local Independent USANA Associate for a digital version of the guide.
10
Movement Move your body, and make it fun! Brisk walks, playing with your kids at the park, yoga, yard work, dance— any activity that raises your heart rate counts. Want something more challenging? Try high intensity interval training, weight training, a boxing class, jogging, or swimming. Just get moving.
Energy Levels Notice your energy levels. Do you feel energized or lethargic throughout the day? How does that change with how much you move?
11
Mindfulness Being mindful simply means being present in the moment. Put down the phone and immerse yourself in a conversation. Savor every bite of a meal. Tune in to your emotional state and listen to your body. Express gratitude to an old friend. Practice breathing exercises or meditation.
Mood How do you feel? Are you happy, anxious, content? How does your state of mind shift throughout the day? Your mood has a lot to do with what you eat, how much water you drink, and your sleep schedule, among other influences.
12
Body Signals What is your body telling you? Are there any signals of soreness or pain? Common symptoms include fatigue, headaches, joint pain, brain fog, heartburn, bloating, and rashes. The foods you consume and other lifestyle choices may play a role in the symptoms you experience day to day. Note any correlations you see between what you eat and how you feel, and consult your trusted physician for any persistent or worsening issues.
Sleep Track when you go to bed and the time you wake up. Also note any disturbances in the night, pre-sleep thoughts, and how rested you feel waking up.
13
Regularity Understanding your general stool habits is important for your overall gut health. In terms of “how often,” there is a large range in what is considered normal. Most people go from three times per week to up to three times per day. If you're commonly outside of this range, check in with your medical practitioner. What about stool form? Review the Bristol Stool Form Chart below.
A A B B C C
Type 1 Separate, hard lumps (hard to pass).
Type 5 Soft blobs with clear-cut edges.
14
Type 2 Lumpy and sausage-like.
Type 3 Sausage-shape with cracks in the surface.
Type 6 Mushy consistency with ragged edges.
Type 4 Like a smooth soft sausage or snake.
Type 7 Liquid consistency with no solid pieces.
Community Social time spent with family, friends, colleagues, and your community at large is important for mental and emotional health. Social activities could include a date night, lunch with a friend, a phone call with a loved one, or a visit to the dog park.
Me Time These are activities you find enjoyable and fulfilling. They could include reading a book, listening to your favorite podcast, gardening, baking, and yes, even binging your top pick on Netflix.
Gratitude Writing down what you are thankful for produces feelings of contentment, brings you back to your center, and reminds you of the positive contributions of those around you. Think of the people, experiences, places, and possessions you’re grateful for.
15
My Vision of Health Reference page 7.
How does healthy feel to me?
What habits help me maintain my healthy life?
What can I accomplish in a day with this lifestyle?
How are my thoughts supporting my healthy life?
How would I describe my healthy life?
16
My Goals Reference page 8.
1 2 3 4 5 17
Notes
18
19
Notes
20
21
Notes
22
23
Notes
24
25
Week 1
Shopping List
Week 1
Meals Plan for a tasty, nutritious week.
Breakfast
Dinner
Lunch
S
M
T
W
T
F
S
Week 1
Snacks
S
M
T
W
T
F
S
Day 1
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 1
S
Day 2
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 1
S
S
M
T
W
T
F
S
Day 3
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 1
S
Day 4
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 1
S
S
M
T
W
T
F
S
Day 5
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 1
S
Day 6
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 1
S
S
M
T
W
T
F
S
Day7
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 1
Weekly Recap + Goal Setting Weekly Plant Points >10
10–20
21–30
30+
Reflection What are my wins? What trends am I seeing? What adjustments do I need to make?
My Goal This Week Where do I want to improve? What actions will I take to reach my goal?
Long-Term Goals
Week 1
Week 2
Shopping List
Week 2
Meals Plan for a tasty, nutritious week.
Breakfast
Dinner
Lunch
S
M
T
W
T
F
S
Week 2
Snacks
S
M
T
W
T
F
S
Day 8
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 2
S
Day 9
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 2
S
S
M
T
W
T
F
S
Day 10
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 2
S
Day 11
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 2
S
S
M
T
W
T
F
S
Day 12
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 2
S
Day 13
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 2
S
S
M
T
W
T
F
S
Day 14
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 2
Weekly Recap + Goal Setting Weekly Plant Points >10
10–20
21–30
30+
Reflection What are my wins? What trends am I seeing? What adjustments do I need to make?
My Goal This Week Where do I want to improve? What actions will I take to reach my goal?
Long-Term Goals
Week 2
Week 3
Shopping List
Week 3
Meals Plan for a tasty, nutritious week.
Breakfast
Dinner
Lunch
S
M
T
W
T
F
S
Week 3
Snacks
S
M
T
W
T
F
S
Day 15
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 3
S
Day 16
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 3
S
S
M
T
W
T
F
S
Day 17
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 3
S
Day 18
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 3
S
S
M
T
W
T
F
S
Day 19
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 3
S
Day 20
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 3
S
S
M
T
W
T
F
S
Day 21
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 3
Weekly Recap + Goal Setting Weekly Plant Points >10
10–20
21–30
30+
Reflection What are my wins? What trends am I seeing? What adjustments do I need to make?
My Goal This Week Where do I want to improve? What actions will I take to reach my goal?
Long-Term Goals
Week 3
Week 4
Shopping List
Week 4
Meals Plan for a tasty, nutritious week.
Breakfast
Dinner
Lunch
S
M
T
W
T
F
S
Week 4
Snacks
S
M
T
W
T
F
S
Day 22
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 4
S
Day 23
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 4
S
S
M
T
W
T
F
S
Day 24
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 4
S
Day 25
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 4
S
S
M
T
W
T
F
S
Day 26
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 4
S
Day 27
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 4
S
S
M
T
W
T
F
S
Day 28
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 4
Weekly Recap + Goal Setting Weekly Plant Points >10
10–20
21–30
30+
Reflection What are my wins? What trends am I seeing? What adjustments do I need to make?
My Goal This Week Where do I want to improve? What actions will I take to reach my goal?
Long-Term Goals
Week 4
Week 5
Shopping List
Week 5
Meals Plan for a tasty, nutritious week.
Breakfast
Dinner
Lunch
S
M
T
W
T
F
S
Week 5
Snacks
S
M
T
W
T
F
S
Day 29
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 5
S
Day 30
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 5
S
S
M
T
W
T
F
S
Day 31
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 5
S
Day 32
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 5
S
S
M
T
W
T
F
S
Day 33
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 5
S
Day 34
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 5
S
S
M
T
W
T
F
S
Day 35
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 5
Weekly Recap + Goal Setting Weekly Plant Points >10
10–20
21–30
30+
Reflection What are my wins? What trends am I seeing? What adjustments do I need to make?
My Goal This Week Where do I want to improve? What actions will I take to reach my goal?
Long-Term Goals
Congratulations on reaching 5 weeks of daily journaling!
Week 5
Week 6
Shopping List
Week 6
Meals Plan for a tasty, nutritious week.
Breakfast
Dinner
Lunch
S
M
T
W
T
F
S
Week 6
Snacks
S
M
T
W
T
F
S
Day 36
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 6
S
Day 37
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 6
S
S
M
T
W
T
F
S
Day 38
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 6
S
Day 39
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 6
S
S
M
T
W
T
F
S
Day 40
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 6
S
Day 41
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 6
S
S
M
T
W
T
F
S
Day 42
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 6
Weekly Recap + Goal Setting Weekly Plant Points >10
10–20
21–30
30+
Reflection What are my wins? What trends am I seeing? What adjustments do I need to make?
My Goal This Week Where do I want to improve? What actions will I take to reach my goal?
Long-Term Goals
Week 6
Week 7
Shopping List
Week 7
Meals Plan for a tasty, nutritious week.
Breakfast
Dinner
Lunch
S
M
T
W
T
F
S
Week 7
Snacks
S
M
T
W
T
F
S
Day 43
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 7
S
Day 44
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 7
S
S
M
T
W
T
F
S
Day 45
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 7
S
Day 46
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 7
S
S
M
T
W
T
F
S
Day 47
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 7
S
Day 48
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 7
S
S
M
T
W
T
F
S
Day 49
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 7
Weekly Recap + Goal Setting Weekly Plant Points >10
10–20
21–30
30+
Reflection What are my wins? What trends am I seeing? What adjustments do I need to make?
My Goal This Week Where do I want to improve? What actions will I take to reach my goal?
Long-Term Goals
Week 7
Week 8
Shopping List
Week 8
Meals Plan for a tasty, nutritious week.
Breakfast
Dinner
Lunch
S
M
T
W
T
F
S
Week 8
Snacks
S
M
T
W
T
F
S
Day 50
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 8
S
Day 51
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 8
S
S
M
T
W
T
F
S
Day 52
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 8
S
Day 53
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 8
S
S
M
T
W
T
F
S
Day 54
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 8
S
Day 55
M
T
W
T
F
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 8
S
S
M
T
W
T
F
S
Day 56
Food and Beverages
Vegetables
Fruit
Whole Grains
a.m.
Hydration
Nuts, Seeds, or Legumes
p.m.
Supplements
Meals and Snacks
Breakfast
Regularity
A A BB CC Movement
Lunch
Dinner
Sleep
0–3
Snacks
Energy Levels
4–6
7–9
Me Time
Community
Mood
Gratitude
Activity: Duration: Progress:
Mindfulness Activity:
1 2
Duration:
3
Body Signals
Daily Plant Points
Week 8
Weekly Recap + Goal Setting Weekly Plant Points >10
10–20
21–30
30+
Reflection What are my wins? What trends am I seeing? What adjustments do I need to make?
My Goal This Week Where do I want to improve? What actions will I take to reach my goal?
Long-Term Goals
Week 8
Final Reflection My Proudest Moments
1 2 3 4 5
Lessons Learned
1 2 3 4 5
My Goals For the Next 60 Days
1 2 3 4 5
USANA.com USANA.com @USANAinc @USANAinc #LiveUSANA | #USANAactive
Meals Plan for a tasty, nutritious week.
Breakfast
S
M
T
W
T
F
S
Lunch
Dinner
Snacks
Shopping List