Nutrition Strategy: To eliminate afternoon energy crashes, we'll focus on blood sugar stability: pairing every meal with protein + fiber + healthy fat to slow glucose absorption. We'll move away from refined carb-heavy lunches (the primary culprit of the 3pm slump) toward balanced plates. Breakfast will prioritize protein (30g+ target) to set a stable energy baseline for the day. Sample Days: Monday: Breakfast: Greek yogurt parfait with berries and granola (5 min) | Lunch: Grilled chicken and quinoa bowl with roasted veg (25 min prep or leftovers) | Dinner: Beef stir-fry with broccoli and brown rice (25 min) | Snack: Apple with almond butter Tuesday: Breakfast: 3-egg scramble with spinach and whole grain toast (10 min) | Lunch: Turkey and avocado wrap with side salad (10 min) | Dinner: Baked chicken thighs with sweet potato and green beans (30 min) | Snack: Hummus with carrot sticks Key Nutrition Tip: For energy specifically, your lunch is the most impactful meal. A lunch with 25g+ protein and at least 2 cups of vegetables (fiber) will prevent the afternoon cortisol dip that most people mistake for needing caffeine or sugar. Sunday Prep: Cook a batch of quinoa and brown rice (20 min). Roast a tray of mixed vegetables (25 min). Portion snacks into containers. Pre-marinate chicken for Mon/Tue dinners.