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Daily Check-In

Take Back Your Nutrition

6:30 AM
Breakfast
Cottage cheese + Adderall
Open →
9:30 + 3:30
Snacks
Morning & afternoon fuel
Open →
12:30 PM
Lunch
Midday meal + Iron
Open →
Evening
Dinner
Theme night + Vitamin D
Open →
Wind down
Bedtime + Reflection
Magnesium · one thing for tomorrow
→
Look back
Your History
Energy, mood, focus across days
→
Breakfast
6:30 AM · within 1 hr of Adderall
What did you have?
💧 Water — cups today
0
goal: 8 cups

After breakfast, you felt…

Morning Medication

6:30 AM · take with water
Amphetamine Salts ER (30 mg)
Same time daily — later disrupts sleep

Sarah's Breakfast Ideas

Cottage Cheese Bowl ⭐
¾ cup cottage cheese · ½ cup berries · ¼ cup granola or trail mix
Smoothie
Protein powder · frozen fruit · PB2 · banana
Greek-Style Yogurt Bowl
Dairy-free yogurt · fruit · GF granola
GF Breakfast Sandwich
Gluten-free bread · eggs · cheese
Protein + carb within 1 hr of Adderall. Cottage cheese keeps you fuller longer than smoothies.
Snacks
9:30 AM · 3 hrs after breakfast
What did you have?
💧 Water — cups today
0
goal: 8 cups

After your snack, you felt…

Afternoon Snack
3:30 PM · 3 hrs after lunch
What did you have?
💧 Water — cups today
0
goal: 8 cups

After your snack, you felt…

Sarah's Snack Ideas

Apple + Peanut Butter
Natural PB — check gluten-free label
Protein Bar
Keep one in your bag at all times
Rice Crackers + Cheese
GF crackers · string cheese or slices
Trail Mix
Almonds · walnuts · dried berries · dark chocolate
Hummus + Chips
GF chips or rice crackers
Protein + carb combo. Stock office, car, and purse.
Midday
12:30 PM · 3 hrs after snack
What did you have?
💧 Water — cups today
0
goal: 8 cups

After lunch, you felt…

Midday Supplement

With lunch or mid-afternoon
Iron 25 mg + Orange Juice
Avoid coffee, milk, calcium within 2 hrs

Sarah's Lunch Ideas

Rotisserie Chicken Bowl ⭐
Microwave rice · frozen broccoli · ready in 10 min
Taco Leftovers
Ground beef · bell peppers · iron + Vitamin C
GF Frozen Meal
Amy's GF meals · add a piece of fruit
Protein Bar Plate
Protein bar · fruit · string cheese
GF Chicken Nuggets
Add fruit on the side
Refuel before hyperfocus takes over. Don't wait until you're crashing.
Dinner
Evening · theme night
What did you have?
💧 Water — cups today
0
goal: 8 cups

After dinner, you felt…

Dinner Supplement

With dinner
Vitamin D3 (2,000 IU)
Take with fat in your meal for best absorption

Sarah's Dinner Ideas

Taco Tuesday ⭐
Ground beef · bell peppers · salsa — iron + Vitamin C
Meatballs + GF Pasta
Tomato sauce · salad — iron + Vitamin C
Burgers + Fries
Add fruit on the side
Chicken + Rice + Veg
Sheet pan or slow cooker
Breakfast for Dinner
Eggs · GF toast · fruit
Formula: Protein + Carb + Produce + Fun Food. Your theme nights already do this.
Wind Down

Bedtime Supplement

1–2 hours before bed
Magnesium Glycinate (400 mg)
Keep by toothbrush or phone charger

One helpful thing for tomorrow.

End of day notes.

Your History

How did a food make you feel?