ELEVA × NUVITA · Challenge Resources

Not a diet.
A return to
listening.

This nutrition plan has no rules to follow, no foods to cut out, and no calorie counting. It has one goal: helping you slow down enough to hear what your body is actually telling you — and choose food that genuinely restores your energy, rather than depletes it.

"The question isn't what you should eat. It's whether you're actually present when you eat — and whether you're choosing from awareness, or from autopilot."
— Lorella Mainero · Founder, ELEVA

Watch first

Your nutrition
overview.

A short introduction to how this nutrition plan works — what it asks of you, what it doesn't, and how to get the most from the six weeks.

What this approach is built on

Three principles.
No rules. No restriction.

Everything in this nutrition plan flows from these three ideas. They are not steps in a program — they are a different way of being in relationship with food. Simple, sustainable, and backed by research.

01

From autopilot to awareness

Most of us eat on autopilot — at our desks, while scrolling, while thinking about something else entirely. The first shift is simply noticing. Not changing. Not controlling. Just observing what's happening, when it's happening, and why. Research shows that when your attention is not focused on eating, your digestive process can be 30–40% less effective. The food is the same. The awareness changes everything.

02

Consistently good beats occasionally perfect

There is no wagon to fall off. The 80% principle: aim for clean, nourishing choices most of the time — and release the pressure that comes with all-or-nothing thinking. A mindful eating approach is most effective precisely because it removes the shame cycle that makes restriction unsustainable. One imperfect meal means nothing. A pattern of awareness, built over six weeks, means everything.

03

Food that restores, not depletes

The question to carry with you this challenge: "Does this support the version of me I'm building right now?" Not as a judgment — as genuine curiosity. Over six weeks, you'll start noticing which foods leave you with steadier energy, clearer thinking, and a calmer body. That noticing is the practice.

Your most important tool

The Hunger Scale.
Learn to read your body's signals.

Before you can choose food intentionally, you need to be able to hear what your body is actually asking for — versus what habit, stress, or boredom is asking for. The Hunger Scale is how you do that. It takes less than 5 seconds to check in. Use it before every meal.

1
Starving
2
Very hungry
3
Ready to eat ✓
4
Mild hunger ✓
5
Neutral
6
Satisfied ✓
7
Comfortably full ✓
8
Full
9
Too full
10
Uncomfortably full

Start eating at 3–4. This is genuine physical hunger — not urgency, not habit, not boredom. If you're at 5 or above, pause and ask: what is this feeling actually asking for?

Stop eating at 6–7. Comfortably satisfied — not stuffed. Your brain takes approximately 20 minutes to register fullness from your stomach. Eat slowly enough to notice the shift.

Below 2 — don't let it get here. Extreme hunger drives reactive, impulsive food choices. Plan meals before you're desperate, not when you're already running on empty.

The one practice: Before every meal this week, take one breath, pause, and ask yourself — where am I on the scale right now? You don't need to do anything with the answer. Just notice.

Takes 5 seconds. Changes everything over 6 weeks.

No tracking. No counting.

The Mindful Hand Guide.
Portion awareness you always have with you.

Watch · Coach Ana

Portion guide — explained.

Coach Ana explains how to use the Hand Guide in real life — at home, at a restaurant, anywhere. No measuring required.

↓ Download the Portion Guide PDF below

You already own the most precise portion tool available — your hand. This approach eliminates calorie counting entirely while giving you a practical, body-proportional guide that scales automatically to your size. Use it as a starting point, then adjust based on how you feel.

Protein

1 Palm

~85–115g per meal

Chicken, fish, eggs, tofu, legumes, Greek yoghurt. The foundation — supports muscle, satiety, and steady energy.

Vegetables

1–2 Fists

~1–2 cups per meal

Any vegetables — colourful, varied, raw or cooked. The more variety the better. These are the foods that restore your body's baseline health.

Carbohydrates

1–2 Cupped Hands

~1–2 cups per meal

Whole grains, rice, oats, sweet potato, fruit. Energy that lasts — not the spike-and-crash of processed carbs. Choose whole over processed whenever possible.

Healthy Fats

1 Thumb

~1 tablespoon per meal

Olive oil, avocado, nuts, seeds, oily fish. Essential for brain function, hormone health, and — crucially — feeling satisfied after eating.

Important:

These are starting points — not rigid prescriptions. Your body's needs vary by day, activity level, and energy. Use the Hunger Scale alongside the Hand Guide: if you've eaten your portions and you're still at a 4, eat a little more. If you're at a 7 after half your meal, stop. Your body's signals always take precedence over the guide.

What to eat

Clean eating —
simplified.

Watch · Coach Ana

What to eat — and what not to overthink.

Coach Ana walks you through the clean eating principles behind this program — simple, practical, and nothing you need to memorize.

The Clean Eating List is your reference — not a rule book. Think of it as a guide to foods that genuinely support your energy, focus, and wellbeing. The full downloadable list is below. Here's the simplified version to get you started.

Nourishing

Choose these most of the time

Lean proteins — chicken, fish, eggs, legumes, tofu
Colourful vegetables — any variety, raw or cooked
Whole grains — oats, brown rice, quinoa, whole wheat
Fruit — especially lower-sugar options like berries
Healthy fats — olive oil, avocado, nuts, seeds
Dairy or alternatives — Greek yoghurt, milk, cheese in moderation
Water — your primary drink. Aim for 2+ litres per day.
Reduce

Notice, not eliminate — awareness first

Ultra-processed foods — packaged snacks, fast food, ready meals
Added sugar — sweets, sugary drinks, flavoured yoghurts
Refined carbs — white bread, pastries, most breakfast cereals
High-sodium foods — processed meats, canned soups, salty snacks
Alcohol — occasional and mindful, not habitual
Excessive caffeine — notice your energy crashes and what drives them
Eating while distracted — screens, stress, rushing

The full Clean Eating List with detailed guidance

Making it practical

Watch · Coach Ana

Meal planning — made simple.

Coach Ana shows you how to use the 7-day meal planner — the simplest way to stay consistent without spending hours in the kitchen.

Six planning
strategies.

Awareness is the foundation. Planning is what makes it stick in a real, busy life. These six strategies are how you close the gap between knowing what's good for you and actually eating that way — without willpower.

01

Plan 5–7 meals each week

Knowing what you're having tonight eliminates the moment of hungry desperation where most impulsive choices happen. You don't need a rigid meal plan — just a rough idea of what's available and what takes five minutes to make.

02

One designated shopping day

Choose one day a week to source your ingredients. A stocked kitchen makes nourishing choices the path of least resistance. An empty one makes ultra-processed food the easiest option by default.

03

Make dinner do double duty

When you cook dinner, make slightly more than you need. Tomorrow's lunch is already handled — without any extra effort. This is the most high-leverage change most people can make immediately.

04

Have clean snacks ready and visible

You will snack. The question is what's within reach when you do. Fruit on the counter, nuts in your bag, Greek yoghurt in the fridge — visible and accessible changes what you choose under time pressure.

05

Involve your household

Eating well is easier when it's not a solo project. Share what you're doing with the people you eat with — not to impose it on them, but to reduce friction and create a shared environment that makes it easier for everyone.

06

Use the app's meal library

Use the meal library inside the app to discover new options.

A

Coach Ana

Registered Dietitian · Nuvita · 12 years experience

"Planning isn't about control — it's about removing the moments where willpower has to work. When your environment is set up for awareness, the right choice becomes the easy choice. That's the goal. Not perfection. Just removing unnecessary friction."

How nutrition builds week by week

One focus at a time.
Don't try to do it all in Week 1.

The nutrition pillar follows the same arc as the rest of the program. Start with noticing. Build from there. By Week 6 you'll have replaced several automatic patterns with intentional ones — without it feeling like a diet.

01

Notice

Check the Hunger Scale before each meal
Notice when you eat on autopilot
No changing required yet
02

Slow down

Eat one meal a day without a screen
Pause before eating — Hunger Scale check
Start using the Hand Guide
03

Plan

Plan 5–7 meals for the week
One designated shopping day
Begin tracking via app photo
04

Refine

Notice patterns in your tracking
Identify one trigger food or moment
Clean Eating List — 80% of meals
05

Stabilise

What patterns have you changed?
What's working for your schedule?
Keep what sticks. Drop what doesn't.
06

Integrate

Choose 2–3 habits to keep permanently
These are yours now — not the program's
The challenge ends. The awareness doesn't.

Awareness in action

Tracking as a mirror —
not a measure of worth.

Tracking in this program is not about counting calories or hitting targets. It is about creating a brief moment of consciousness between impulse and action — and building a record of your own patterns that you can actually learn from.

How to track — it takes 10 seconds

01

Take a photo of what you're about to eat

Before you start eating — not after. The act of photographing creates a brief pause between impulse and action. That pause is the practice.

02

Upload it to your Nutrition Tracking Dashboard in the app

This creates a visual record of your choices over time — not for judgment, but for pattern recognition. What do you reach for when stressed? When rushed? When happy?

03

Notice — no judgment required

You don't need to analyse every photo. Just let the record accumulate. Over six weeks, the patterns become clear on their own. And so does the change you've made.

04

Optional: note your Hunger Scale number alongside each photo

Adding your scale number (1–10) before eating creates the most useful data over time — you'll start to see exactly when you eat from hunger versus habit.

Why this works

Creates space before habits take over

Research shows that a brief pause between impulse and action significantly reduces automatic, emotionally-driven eating. The photo creates that pause.

Makes patterns visible

You can't change what you can't see. Six weeks of photos reveals your actual eating patterns — not the ones you think you have, but the ones that are really there.

Shows you the change you've made

At the end of six weeks, looking back through your photos is one of the most motivating things you can do. The evidence of change is right there, in your own images.

Identifies your specific triggers

Stress eating. Tiredness eating. Boredom eating. The data helps you identify which emotions drive which patterns — so you can use your breathwork and awareness practices exactly when food would have been the default response.

Your downloadable resources

Your resources.
Download and use alongside the app.

these resources were created specifically for this program

Foundation

Clean Eating List

Your complete clean eating reference guide

↓ Download PDF
Weekly planning

7-Day Meal Planner

A simple weekly planning template — seven days, three meals, space for notes. Fill it in on Sunday before the week starts. Keeps decision-making out of the moments when you're already hungry and pressed for time.

↓ Download PDF
Example

7-Day Planner — Completed Example

A filled-in example of the weekly planner

↓ Download PDF
Portions

Mindful Portion Guide

The full Hand Guide in printable format — with additional context on adjusting portions by activity level, body size, and hunger signals. Keep this on your fridge or save it to your phone camera roll.

↓ Download PDF
Breakfast

Breakfast Planner

Breakfast-specific guidance

↓ Download PDF
Snacks

Clean Eating Snacks

A curated list of clean, practical snack options — with guidance on when to snack (only at genuine hunger 3–4 on the scale), what to choose, and how to prepare simple options in advance so they're ready when you need them.

↓ Download PDF

Slow down. Listen.
Choose from there.

The most important nutrition change you'll make this challenge isn't what you eat. It's the moment of awareness before you eat — and what you do with it over six weeks.

Questions about your nutrition plan? Contact Lorella in My Coaching on the App.