A Nutrition & Sleep Behavioral Chart You Can Add To Your iPhone

5 min readSep 6, 2021

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.

The Nutrition and Sleep 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.