graph TD A[Start Here:
How much time/prep do you have?]

%% --- SCENARIO 1: FULL PREP (THE GOAL) ---
A -- "I have time & <br/> my meals are prepped" --> B[ACTION: <br/> Eat your planned meal.]
B --> C((**BEST RESULT** <br/>- 100% on plan <br/>- Goals are met <br/>- **Lowest Cost**))

%% --- SCENARIO 2: SEMI-PREP ---
A -- "I have *little* time <br/> (15-20 mins to cook)" --> D[ACTION: <br/> **"Semi-Prepped"** <br/> Cook a "Ready-to-Cook" Protein + "Quick-Carb" <br/><br/> <i>e.g., Piri-Piri Chicken Steaks + Microwave Rice</i>]
D --> E((**GOOD RESULT** <br/>- Macros are hit <br/>- Goal-focused <br/>- **Low-Medium Cost**))

%% --- SCENARIO 3: ASSEMBLE ---
A -- "I have *no* time <br/> (5 mins to assemble)" --> F[ACTION: <br/> **"Assemble"** <br/> Combine a "Pre-Prepped" Protein + "Microwave-at-Most" Carb <br/><br/> <i>e.g., Cooked Chicken Skewers + Tinned Potatoes</i>]
F --> G((**OKAY RESULT** <br/>- Macros are hit <br/>- Good compromise <br/>- **Medium Cost**))

%% --- SCENARIO 4: GRAB-AND-GO (EMERGENCY) ---
A -- "I have *zero* time <br/> (Must 'Grab-and-Go')" --> H[ACTION: <br/> **"Emergency Grab"** <br/> Combine "No-Excuse" Protein sources <br/><br/> <i>e.g., Protein Shake + Beef Jerky + Apple</i>]
H --> I((**COMPROMISE** <br/>- Macros *might* be hit <br/>- Better than nothing <br/>- **Highest Cost**))
I --> J{Was this a rare <br/> one-off emergency?}
J -- "Yes" --> G
J -- "No. I do this often." --> K[**WARNING: POOR PLANNING** <br/> This is not a strategy. <br/> Convenience is costing you money and results. <br/><br/> **YOUR ACTION:** <br/> Re-organise. Your goal is to move to a <br/> better scenario tomorrow.]

%% --- THE "BAD" CHOICE (UNLINKED) ---
Z[**THE TRAP: POOR CHOICE** <br/> - Bakery (Sausage Roll) <br/> - Fast Food (McDonald's) <br/> - Meal Deal (Crisps & Drink) <br/><br/> <i>(High fat, high sugar, low protein)</i>]
Z --> Z_RESULT((**RESULT: GOALS MISSED** <br/> - 100% off plan <br/> - High cost <br/> - Feeling guilty/frustrated))

%% --- STYLING ---
style A fill:#0284c7,color:#fff
style B fill:#f0f9ff,stroke:#0284c7
style D fill:#f0f9ff,stroke:#0284c7
style F fill:#f0f9ff,stroke:#0284c7
style H fill:#f0f9ff,stroke:#0284c7

style C fill:#dcfce7,stroke:#16a34a,color:#16a34a
style E fill:#fef9c3,stroke:#ca8a04,color:#ca8a04
style G fill:#ffedd5,stroke:#f97316,color:#f97316
style I fill:#fee2e2,stroke:#dc2626,color:#dc2626
style K fill:#fee2e2,stroke:#dc2626,color:#dc2626

style Z fill:#f3f4f6,stroke:#4b5563,stroke-dasharray: 5 5,color:#4b5563
style Z_RESULT fill:#f3f4f6,stroke:#4b5563,stroke-dasharray: 5 5,color:#4b5563