Template
Protein + smart carbs + fruit + water. Keep it repeatable on weekdays.
Meal Route
Build a steady day with simple meal checkpoints.
Use this structure to reduce decision fatigue and keep your meals balanced, practical, and realistic for busy schedules.
Breakfast Route
Simple options
Overnight oats, egg wrap, or yogurt bowl with nuts and fruit are easy starts.
Lunch Route
Balanced plate
Half veggies, quarter protein, quarter quality carbs, and a hydration refill.
Lunch timing
Eat before energy drops too far. Add fiber to help afternoon consistency.
Dinner Route
Lighter + earlier
Keep dinner lighter than lunch and finish early enough to support sleep quality.
Plate idea
Protein, cooked vegetables, and moderate carbs can feel satisfying without heaviness.
Snack Route
Snack swaps
Choose fruit, nuts, yogurt, or roasted options over high-sugar defaults.
Use snacks strategically
Bridge long gaps between meals and avoid overeating later in the day.
Meal Builder
Generate a practical 1-day template based on your current focus.