Meal Planner

How to Use the Meal Planner

The meal planner helps you build meals that hit your calorie and macro targets. Start by entering your daily targets (use our macro calculator if you need help determining these). Then add foods from our database and adjust serving sizes until you hit your targets.

Tips for Meal Planning

• Start with protein: Add your protein sources first (chicken, fish, eggs), as protein targets are often the hardest to hit.
• Add carbs for energy: Include complex carbs like rice, oats, or sweet potatoes to fuel your activities.
• Don't forget healthy fats: Add sources like avocado, nuts, or olive oil for hormone health and satiety.
• Include vegetables: Add low-calorie, nutrient-dense vegetables to increase volume and get essential vitamins and minerals.
• Plan ahead: Build multiple meal plans for different days or meals to add variety to your diet.

Understanding the Progress Bars

The progress bars show how close you are to hitting your targets:

• Green: You're within 5% of your target (95-105%) - perfect!
• Yellow: You're within 15% of your target (85-115%) - pretty good
• Red: You're more than 15% away from your target - adjust your foods

Adjusting Portions

You can adjust the serving size for each food to fine-tune your meal. For example, if you're close to your protein target but need more calories, increase your carb or fat sources. The totals update in real-time as you make changes.

Saving Your Meal Plans

Once you've built a meal that hits your targets, save it for future reference. You can build multiple meal plans for different days or different meals (breakfast, lunch, dinner) to keep your diet varied and interesting.