Eating Time
Find the best time to eat with a circadian eating window aligned to the sun. Enter a location and a date.
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Sunrise
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Solar noon
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Sunset
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Moon
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Eating Window
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Breakfast
~35 g protein
3 eggs in EVOO; 150 g full-fat Greek yoghurt with chia, flax, lemon zest, EVOO; rocket + tomato + olives + ½ avocado; optional sourdough with tomato + olive oil. Coffee or green tea.
Last caffeine by —
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Lunch
largest meal · anchored on solar noon
180–220 g grilled white fish (dorada / rape) or lamb chops; 1 cup black rice or new potatoes — eat after the vegetables; large salad + grilled asparagus / artichoke / piquillo, EVOO + sherry vinegar; almonds or 30 g Mahón; sparkling water + lemon; optional 100 mL red wine with food. 10–15 min daylight walk immediately after.
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Optional snack
only if trained or genuinely hungry
Boiled egg + 20 g walnuts; Greek yoghurt + cinnamon; or 10 g 85 % chocolate with herbal tea. Skipping is preferred — it deepens autophagy.
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Dinner
light · low-GI · closes 2 h pre-sunset
Gazpacho or clear bone broth; 120–150 g oily fish (sardines / boquerones / salmon); steamed/roasted non-starchy veg with EVOO + garlic; ≈ ½ cup lentils or chickpeas; chamomile or lemon-balm tea. No simple sugars, no alcohol.
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Fasting window
water or unsweetened herbal tea
Overnight fast from end of dinner until tomorrow's break-fast.
Light Hygiene
- Evening golden-hour walk—
- Indoor < 50 lux from—
- Blue-light cutoff—
- < 10 lux from—
- Lights-out—
