The Roster Planner — Eat by the Roster

1. Enter your rosterShift hours, when you wake, when you plan to sleep. Or start from a preset.

2. Read your dayThe bar shows sleep, shift and eating window on one clock; the table lists each moment in order.

3. Print itTape it to the locker or the dashboard. Re-run only when your wake time changes.

Presets:

Your roster

Shift type

Shift starts

Shift ends

You wake at

You plan to sleep at

Commute, round trip (minutes)

Over 90 minutes takes an hour off the window.

First-meal buffer (minutes)

30 to 60 minutes after waking.

Minutes from clock-out to asleep

Under 90 means a light bite only after the shift.

I take diabetes or blood-pressure medication, or have a recent diagnosis

Rotation (optional)

Fill in when your roster flips, for example nights to days.

On the new roster you will wake at Direction of the change Days between the last old shift and the first new one Hours to move per day

Your plan

SleepShiftEating windowKitchen closed

Your day, in order

The numbers

The rules behind these numbers

Eating window = (wake time + first-meal buffer) to (wake time + window length). Window length: 12 h for 8-hour shifts, 9 h for 12-hour shifts, 8 h for long-haul or irregular days. Round-trip commute over 90 minutes takes one hour off. Chapter 2.
Closing rule: the window closes at wake + length, or three hours before planned sleep, whichever comes first. Chapter 2.
Kitchen closed: after the window, water, black coffee (until the caffeine cutoff) and nothing else. Chapter 2.
Caffeine cutoff: the halfway point of the shift. Energy drinks count as caffeine. Front-load water before the same point and taper after it. Chapter 4.
Post-shift reset: decide in the car. Under 90 minutes to sleep means a light bite only; 90 minutes or more, and genuinely hungry, a normal hand-and-plate meal, eaten sitting down within 30 minutes of walking in. Then shower, lights down, screens off. Chapter 5.
Rotation: move the window one to two hours per day toward the new schedule, never the whole gap at once; round toward more days, not bigger jumps. Sleep moves with it. A 48-hour grace zone protects the pack list and protein floor while timing flexes. Chapter 6.

This planner applies the timing rules in the book to the numbers you enter. It is not medical advice and does not replace a clinician who knows your history. If you are on medication that interacts with meal timing, or have a condition affected by fasting, talk to your prescriber before using a fixed window.