Four plates. Eight hours. The starch is a guest vocalist — it only sings next to the session.
The four piles
Protein
Sit down with it — the plate starts here
Chicken, mince, eggs, tuna, Greek yoghurt, tofu, tempeh, cottage cheese
Garden Scene
Colour — pile it on
Broccoli, pumpkin, salad, capsicum, spinach, frozen mix, tomato, mushrooms
Carb Me Up
Starch — session plate only
Potato, wrap, rice, rye, corn, oats. Rest day: skip it or send in pumpkin.
The Gloss
Fat — a little, not a pond
Oil spray, flax, a few nuts, avocado, dressing. Not a swimming pool.
Clock
Plate 1
First sit-down
Protein + garden
Plate 2
Mid-window
Protein + garden
Plate 3
Session
Protein + garden + carb me up
Plate 4
Last sitting
Small protein + gloss
Window is eight hours, not a Lord of the Rings extended cut. Protein first.
Lights out
Last plate three hours before bed. The starch still follows the session — this just stops a midnight sequel.
Window10:30–18:30
Last plate18:30
Daily strategies — pick one
This is a set list, not a festival.
This week's one problem
The pack hunts the same deer.