Modern work is a marathon, not a sprint. You need fuel that’s steady, predictable, and kind to your brain. This isn’t about perfection—or a new diet with a name. It’s a simple system you can actually live with.
The principle: stable blood sugar, steady energy
Spikes and crashes torch focus. Build most meals around:
- Protein: 25–40g (eggs, fish, chicken, tofu, Greek yogurt, legumes)
- Fiber-rich carbs: oats, brown rice, whole wheat, beans, berries
- Healthy fats: olive oil, nuts, seeds, avocado
- Produce: 1–2 cups of colorful vegetables or fruit
A plate that balances these keeps you full 3–5 hours and makes your next decision easier.
Breakfast that carries you to lunch
- Greek yogurt bowl: 1 cup Greek yogurt, berries, 1 tbsp chia, 1 tbsp almonds, drizzle of honey
- Oats power bowl: 1/2 cup oats, 1 scoop whey/pea protein, 1 banana, cinnamon, peanut butter
- Eggs + greens: 2–3 eggs, sautéed spinach, whole-grain toast, olive oil
Aim for 25–35g protein and 8–12g fiber. Coffee is fine—drink water first.
Lunch that doesn’t crash you at 3pm
- Grain bowl: quinoa or brown rice, roasted veg, chicken/tofu, tahini
- Wrap: whole-grain wrap, hummus, tuna/chicken, mixed greens, pickled veg
- Leftover strategy: cook double at dinner, pack a container immediately
Pro tip: sauces make it repeatable. Stock tahini, salsa, mustard, pesto, and chili crisp.
Snacks that feel like a bridge, not a cliff
Think “protein + fiber” in ~150–250 kcal:
- Apple + 1–2 tbsp peanut butter
- Handful of nuts + a fruit
- 2 rice cakes + cottage cheese
- Protein shake + a few berries
Hydration without overthinking it
- Start the day with 300–500ml water
- Keep a 600–800ml bottle at your desk; finish 2–3 by dinner
- Tea counts; sugary drinks don’t help focus
Dinner that restores you, not knocks you out
- 1–2 palms protein, 1–2 fists plants, 1–2 cupped hands carbs, 1–2 thumbs fats
- If evenings are sedating you, lower starchy carbs and increase veggies + lean protein
Weekend prep in 60 minutes
You’re not cooking all week—just creating defaults:
- Roast a tray: broccoli, peppers, carrots, onions, zucchini (olive oil, salt, pepper)
- Cook a grain: rice/quinoa/barley
- Make a protein: baked chicken thighs, chickpeas, tofu
- Prep sauces: lemon-tahini and salsa verde
- Stock snacks: Greek yogurt, nuts, fruit, hummus, carrots
Now weekday you opens the fridge and assembles in five minutes.
Timing: when to eat around deep work
- 60–90 minutes before a deep-work block: small snack (protein + fruit)
- After a long session: balanced meal to restock glycogen and calm the nervous system
- Late-night work? Choose lighter foods; avoid heavy, greasy meals that wreck sleep
Caffeine that helps vs. hurts
- Delay the first coffee 60–90 minutes after waking (let cortisol peak)
- 200–300mg total/day max for most adults; taper by 2 pm if sleep matters (it does)
- If you get jittery: smaller, more frequent doses; match with food
Eating out without blowing the day
Scan the menu for protein + fiber first; ask for veg swaps; dressings on the side. A burger with extra salad can be a great choice if you skip the second bun and fries.
Troubleshooting common problems
“I’m starving at 4 pm.”
Add 10–15g protein and 5–8g fiber at lunch; add a mid-afternoon snack. Check water.
“I overeat at dinner.”
Eat a real lunch. Front-load protein earlier. Don’t arrive home at 9/10 hunger.
“Weekends undo everything.”
Keep breakfast the same every day. Plan one anchor meal you look forward to. Walk more.
A simple 7-day template
Mon–Fri breakfasts repeat; lunches are bowls/wraps; dinners rotate protein + veg + carb; Saturday brunch + social dinner; Sunday prep + lighter dinner.
Grocery list (print this)
- Protein: eggs, chicken thighs, tuna, Greek yogurt, tofu, chickpeas
- Carbs: oats, rice/quinoa, whole-grain wraps, potatoes, beans
- Fats: olive oil, nuts, seeds, peanut butter
- Produce: spinach, tomatoes, peppers, onions, carrots, berries, apples, lemons
- Flavor: garlic, tahini, mustard, salsa, chili crisp, herbs
Two 15-minute dinners
- Lemon-garlic chickpeas: olive oil, garlic, chickpeas, spinach, lemon, salt; serve over rice
- Sheet-pan salmon: salmon, broccoli, olive oil, salt, pepper; 450°F/230°C for ~12–15 min
Progress over perfection
You don’t need new rules; you need reliable defaults. Build three breakfasts, three lunches, and five dinners you can repeat without thinking. That’s how energy gets sustainable.
FAQ
Do supplements matter?
Food first. A basic multivitamin can help fill gaps; protein powder is just convenient protein. Creatine (3–5g/day) may support cognition and training in many adults. Talk to your clinician if you have conditions or take medications.
What about intermittent fasting?
It works for some people’s schedule and appetite; it’s not magic. Prioritize protein and plants either way. If fasting triggers binges, it’s a sign to adjust.
How do I eat well with kids and a busy job?
Batch one thing per week (protein, a roasted veg, or a grain). Use frozen veg. Keep fruit visible. Default to simple meals and repeat them without guilt.
