Know exactly what to eat, and when, to keep shipping.
Time-blocked nutrition for people whose day is meetings and deep work, not meal breaks.
Rehydrate
- 500ml water + electrolytes
Protein-forward breakfast
- Greek yoghurt, berries, oats
First coffee
- Not before — see why
Second coffee window
- Ahead of the post-lunch dip
The premise
Why time-blocked, not diet-blocked
A diet is something you fail at in private and restart on Monday. A schedule is something you either follow or don't, today, right now — no identity attached. This site treats nutrition as an input to your workday's uptime, not a character trait: eat this at this time, here's why, here's what happens if you don't. Skip the willpower narrative entirely and just run the schedule.
The signature tool
Build your routine
- Pick a wake time and a workday shape — meetings-heavy, deep-work-heavy, or mixed.
- Choose a stack for each time block, or skip it. Instant feedback, no submit button.
- Get a shareable, printable schedule — no account, no email required.
Breakfast
- Your pick from 4 stacks
Hydration check
- Scheduled, not guessed
Midday snack
- Matched to your workday shape
Quick reference guides
All quick-reference guides →Caffeine Timing Cheat Sheet: When to Have Your Second Coffee
A printable caffeine schedule across a standard workday, built to avoid the 3pm crash instead of causing it.
No-Cook Focus Snacks: Desk Snacks With No Fridge Required
A reference list of focus snacks that need zero prep, zero cooking, and no fridge access — for the desk that isn't near a kitchen.
Post-Deploy Refuel: What to Eat After a Stressful Release
A 3-step refuel routine for the 30 minutes after a release goes out — whether it went fine or it didn't.
Written from a desk in Sydney, for people whose calendar decides when they eat. More about Alex →