1. Proven Steps to
Healthy Eating
via the PrecisionNutrition.com system
Leslie Wu
CC-BY HTTP://WWW.FLICKR.COM/PHOTOS/EPSOS/3501396179/IN/SET-72157617697643726/

2. HABIT #2
EAT COMPLETE,
LEAN PROTEIN
WITH EVERY MEAL
IMAGE CC-BY HTTP://WWW.FLICKR.COM/PHOTOS/GIOVANNIJL-S_PHOTOHUT/464786586/

3. Step ONE
Clip out the Precision Nutrition
“10 Habits Cheat Sheet”
When you plan, prepare, or order food, consult the
cheat sheet
FACILITATES REMEMBERING HABITS,
SIGNALS, AND SPARKS
WWW.BEHAVIORGRID.ORG MODEL:
GreenDot to BlueDot to (hopefully) PurplePath

4. Step TWO
Write down the meals & snacks you ate yesterday
or the day before
For each meal, ask if it is “10 habits compatible”
Doesn’t confirm? Write an alternative meal
“Get out there and improve it”!
PurpleDot, eventually PurplePath
GreenDot to
GrayDot, eventually GrayPath

5. Step THREE
Build your diet from the Precision Nutrition (PN)
recipes, using given templates
Build your diet from the 21 PN Superfoods
GreenDot to PurplePath
...templates faciltate behavior change

6. Step FOUR
Follow the “Extreme Makeover Kitchen Crew”
instructions in the PN Quick Start Guide
Throw away: soft drinks and fruit juices,
high-fat processed meat, etc.
GreenDot/BlackDot

7. Step FIVE
Pick up the Grocery List items found in the PN
Quick Start Guide
GreenDot to PurpleDot to? PurplePath

8. Step SIX
Cooking 101: perform the “evening ritual” to
prepare dinner for two plus meals for the next day
GreenDot to PurpleDot to? PurplePath

9. Step SEVEN
Choose your mentor!
“People who have access to experienced
mentors and motivated peers -- and who
actively take advantage of those resources -- are
much more likely to reach their goals than those
without either”
(Precision Nutrition, Support Guide)
GreenDot to PurpleDot/GrayDot to PurplePath/GrayPath

10. Step EIGHT / NINE
Social support! ...
and Accountability
Check out the PN Member Zone to get a head-
start online
GreenDot to PurpleDot to? PurplePath

11. Step TEN
TWEAK the initial plan
1) Select general nutition plan
2) Follow this plan consistently for 2-4 weeks
3) Assess progress regularly
4) Make changes when necessary
GreenDot to PurpleSpan/GraySpan

12. Step N
Follow the Maintenance Strategies found in PN
Guide, including Strategy #6,
Watch out for Triggers -- food triggers or
emotional triggers... and replace the eating
behavior with a healthier behavior
BlueDot trigger? try to GrayDot it out with a new GreenDot

13. Behavior Grid models
GreenDot to BlueDot to (hopefully) PurplePath
GreenDot to PurpleDot/GrayDot to PurplePath/GrayPath
PurpleDot, eventually PurplePath
GreenDot to
GrayDot, eventually GrayPath
GreenDot to PurplePath
...templates faciltate behavior change
Massive GreenDot/BlackDot purge
GreenDot to PurpleSpan/GraySpan
BlueDot trigger? try to GrayDot it out with a new GreenDot