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4-week diet template

Daily water, walking and no late snacks, with weekly check-ins, for four steady weeks.

• #diet
• #health
• #habits

Open in PladayOpens right in your browser, no install or sign-up needed.

What's inside 9 tasks

1. Log starting weight and waistDay 1
2. Set your goal and eating rulesDay 1
3. Drink 2 L of waterDay 1 · Daily · 28 days
4. Walk or work out for 30 minutesDay 1 · Daily · 28 days
5. Finish the day without late-night snacksDay 1 · Daily · 28 days
6. Plan the week's meals and shopDay 1 · Every Sun · 28 days
7. Log weekly weightDay 8 · Every Mon · 22 days
8. Week 2 check-in: adjust mealsDay 14
9. Record 4-week results and set the next goalDay 28

5 of the steps repeat on their own until the plan ends, so you only add them once.

Example schedule

If you started on Mon, Nov 2, 2026, the steps would land on these dates. Pick your own start date in the app and every date moves with it.

How to use it

1. Tap “Open in Pladay” and the template preview opens in the app.
2. Pick the start date or the target date (D-day); every due date follows it.
3. Tap “Add” to create the list and its tasks — one undo removes them again.

Open in Pladay