21-Day Health Tracker
Built for a 40-year woman seeking simple, no-guesswork structure. On-site (Lobs Hole) for 14 days with gym + mess hall. Off-site (Brisbane) for 7 days with outdoor options.
🏆 Locked
Fasting Window 18–6 (12:00–18:00)
Metabolic Benefits- Improved insulin sensitivity — tighter glucose control in the afternoon eating window can reduce cravings and stabilize energy.
- Increased fat oxidation — the extended morning fast nudges the body to use stored fat for fuel before the first meal.
- Lower chronic inflammation — time-restricted feeding is linked with reductions in inflammatory markers and better recovery.
Mess Hall Menu ideas (zero prep/clean) — Pampy-Proof templates
Top Lunches
- Grilled chicken breast + garden salad + olive oil & lemon
- Tuna salad plate (greens, mixed veg, olives) + feta
- Roast beef slices + steamed veg + drizzle olive oil
- Omelette (2–3 eggs) + spinach + mushrooms + side salad
- Salmon fillet + slaw (no creamy dressing) + seeds
- Turkey salad bowl + avocado + pumpkin seeds
- Stir-fry beef & veg (no rice/no noodles) + cashews
Top Dinners
- Roast lamb + roast veg (skip potatoes) + greens
- Grilled fish + asparagus + aioli/olive oil
- BBQ chicken thigh + Greek salad (feta/olives)
- Beef burger patties (no bun) + salad + cheese
- Pork loin + sautéed cabbage + apple slaw (light)
- Egg-based shakshuka + side salad
- DIY salad bar: protein first, add colours, add fats
Pampy-Proof = protein first, fresh veg/salad, healthy fats (avo/egg/cheese/olive oil/nuts & seeds), low carb, zero sugar, sensible portion.
On-Site (Days 1–14): Gym + Mess Hall
Goal: 42 ticks = 100%0% compliance
Daily cardio 20 min as negative split: 10 min easy (RPE 6) → 10 min moderate (RPE 7.5). Resistance via Strength Set selector.
Day
Cardio Plan
Resistance
Ex ✓
Lunch (type)
PP ✓
Dinner (type)
PP ✓
Off-Site (Days 15–21): Brisbane
Goal: 21 ticks = 100%0% compliance
Daily run 20 min @ ~60% max (light, low stride, easy breathing). Finish with a cold shower. Eat 2 meals (18–6). If alcohol is consumed, one meal only that day.
Day
Run Plan
Extras
Ex ✓
Meal 1 (type)
PP ✓
Meal 2 (type)
PP ✓
How it scores: On-site = 1 exercise tick + 2 Pampy-Proof ticks per day (max 3/day × 14 = 42). Off-site = 1 exercise + 2 Pampy-Proof per day (3/day × 7 = 21). Hit 100% on both to unlock the 🏆.