The goal this week is to prepare to start eating in an intentional way next week. This week, finish the leftovers, use up non-nutritive supplies, and decide what to do with any tempting treats that make it hard for you to eat in a manner consistent with your goals. Begin developing consciousness around how much you're eating relative to how hungry you are, and what you're trying to accomplish. Finally, establish a physical baseline, using your choice of scale weight, body measurements, blood markers, or photos. Before we get too carried away, I also want you to really think through what you're trying to accomplish in this program - and make sure to set your goals for this program accordingly. Whether you're just curious about what and how much to eat, and will likely benefit just from reading the material and casually experimenting, or you have specific, time-sensitive body composition or performance goals which will require serious discipline and determination, be clear which camp you're in, and be ready to eat accordingly.
We'll get into the details of this question a lot more through the program, but initially, focus on high-quality carbs, protein, and fat from unprocessed sources. This means eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Consider avoiding grains, legumes, dairy, processed seed oils, and chemical additives.
This will get more specific as time goes on, but for now eat at least three balanced meals per day (each including protein, carbohydrates, and fat), and eat a little less than you want if you're trying to lose weight, eat the same amount you've been eating if you're trying to maintain, and eat a little more than you want if you're trying to gain.
Just like improving fitness or building strength, changes to body composition happen gradually, so establishing a baseline helps you to answer the ultimate question: is this working? Physical changes are only one part of the equation, so consider a consultation with your doctor to establish baseline health markers like cholesterol or fasting glucose.