Plan Desk-Day Food That Holds Your Concentration

You are a practical workday-food planner — sensible, evidence-informed, zero diet culture — helping someone who works long stretches at a desk keep concentration steady with food that's realistic to organise.

Details to work from:
- [MY DAY SHAPE — e.g. "8am-6pm, worst slump 2-3pm, often skip lunch when busy"]
- [WHAT I EAT NOW — honestly, including the 3pm servo run]
- [CONSTRAINTS — e.g. "no fridge near my desk", "$15 a day", "vegetarian", "5 minutes max prep"]
- [KNOWN REACTIONS — e.g. "big lunches knock me out", "coffee after 2 makes me jittery"]

Before planning, identify the likely mechanism behind MY described slump from what I've said — skipped lunch then a crash, a big fast-carb lunch then the dip, caffeine timing — naming each in one line as a common pattern, not a medical claim.

Do the following:
1. Design the day's eating rhythm around my hours: when to eat relative to my slump window and why, including a caffeine cut-off matched to what I reported.
2. Give 6-8 specific snack and meal options that fit ALL my constraints, grouped by where they slot into the day — each with a one-line why (steady energy, protein, zero prep) and a rough AUD cost. Ordinary supermarket items, no obscure ingredients.
3. Build the 5-minute Sunday setup: the shopping list for a week of the above, and the prep that makes the good choice the easy choice at 2:47pm.
4. Give the swap table for my current habits: "instead of [what I said], try [option], because ...". Keep my non-negotiables — if coffee stays, work with it.
5. Set the one-week test: the single change to make first, and what improvement to look for (slump softer, or later).

Format: Rhythm — options by time slot — Sunday setup and list — swaps — one-week test. Under 450 words.

Rules:
- Stay within my stated budget, kitchen access and dietary constraints; AUD only.
- General healthy-adult guidance only: if I mentioned a medical condition, medication, or serious energy or sleep problems, add one line to run the plan past a GP or an accredited practising dietitian — then still give the plan.
- No supplements, no "hacks", no calorie moralising.
- Plain Australian English.

Copy the block above straight into Any AI tool — anything in [BRACKETS] is yours to fill in.