Nutrition for Energy (Not a Diet Plan)

Help me eat for sustained energy throughout the day — not a diet, just better fuel.

My current eating: [DESCRIBE TYPICAL DAY]
Biggest issue: [AFTERNOON CRASH / SKIP MEALS / TOO MUCH SUGAR / EAT TOO LATE / RELY ON CAFFEINE]

Dietary needs: [VEGETARIAN / VEGAN / GLUTEN-FREE / NONE / OTHER]
Cooking ability: [MINIMAL / MODERATE / CONFIDENT]

Provide:
1. **Energy Audit**: What in my current eating is causing energy dips
2. **Blood Sugar Basics**: Simple explanation of how food affects energy (no jargon)
3. **Energy-Boosting Swaps**: 10 simple food swaps that make a noticeable difference
4. **Breakfast Options**: 5 quick breakfasts that sustain energy until lunch
5. **Lunch Ideas**: 5 lunches that prevent the afternoon crash
6. **Smart Snacking**: What to eat between meals (and when)
7. **Hydration Guide**: How dehydration affects energy and how much to drink
8. **Caffeine Strategy**: How to use caffeine effectively without dependency
9. **Evening Eating**: What and when to eat for good sleep and morning energy
10. **Meal Prep Shortcuts**: How to spend 30 minutes prepping for better eating all week

Help me eat for sustained energy throughout the day — not a diet, just better fuel.

My current eating: [DESCRIBE TYPICAL DAY]
Biggest issue: [AFTERNOON CRASH / SKIP MEALS / TOO MUCH SUGAR / EAT TOO LATE / RELY ON CAFFEINE]
Dietary needs: [VEGETARIAN / VEGAN / GLUTEN-FREE / NONE / OTHER]
Cooking ability: [MINIMAL / MODERATE / CONFIDENT]

Provide:
1. **Energy Audit**: What in my current eating is causing energy dips
2. **Blood Sugar Basics**: Simple explanation of how food affects energy (no jargon)
3. **Energy-Boosting Swaps**: 10 simple food swaps that make a noticeable difference
4. **Breakfast Options**: 5 quick breakfasts that sustain energy until lunch
5. **Lunch Ideas**: 5 lunches that prevent the afternoon crash
6. **Smart Snacking**: What to eat between meals (and when)
7. **Hydration Guide**: How dehydration affects energy and how much to drink
8. **Caffeine Strategy**: How to use caffeine effectively without dependency
9. **Evening Eating**: What and when to eat for good sleep and morning energy
10. **Meal Prep Shortcuts**: How to spend 30 minutes prepping for better eating all week