Early evening dinner

Eating dinner well before bedtime allows you to digest and fall asleep more quickly. Protein is the superstar here, because your body repairs itself as you sleep.

• 1–2 cups stir-fry veggies with 3–6 oz of lean protein over 1/2 cup quinoa or cauliflower rice
• Arugula salad with beets, olives, carrots and 2 Tbsp crumbled cheese with 3–6 oz of seared tuna and vinaigrette dressing.