Light Activity Days
Shrink dinner cells slightly and expand snack columns for steady grazing between desk sessions.
Choose Your Balance Archetype
Select a framework on the left and watch how the structural day grid on the right adapts to that pattern.
Plant-Forward
Emphasises legumes, whole grains, and seasonal produce with moderate protein from plant sources.
Performance High-Protein
Allocates larger dinner cells to lean proteins and recovery-focused carbohydrates.
Low-Glycemic
Prioritises steady-energy meals with fibre-rich sides and smaller refined starch slots.
Mixed Flexibility
Balances all macronutrients with interchangeable cells for social meals or travel days.
Structural Day Preview
B
L
D
S
Grain bowl
Salad + pulse
Main plate
Nuts
Yoghurt
Soup
Recovery
Fruit
Why Scaffold First?
Starting with archetypes prevents overcommitting to recipes that do not fit your actual week. You see where protein, fibre, and energy concentrate before shopping.
Dinner slots remain larger in the grid because most households centre cooking effort on the evening meal—a deliberate asymmetry reflected in real eating patterns.
Mapping Physical Demand
Adjust archetype intensity based on activity level without rewriting your entire menu.
Moderate Training
Shift protein-forward cells to post-activity evenings while keeping lunches portable.
High Output Weeks
Enlarge carbohydrate recovery slots and pre-batch grains visible in the prep ledger.
Next: Build Your Prep Timeline
Once your skeleton is set, translate it into a realistic kitchen workflow.
Open Prep Ledger