Custom Meal Plans

Build completely custom meal plans tailored to each client's preferences, goals, and dietary needs using the comprehensive food database.

Creating a Custom Meal Plan

To start from scratch:

1. Navigate to a client's Meal Plan tab
2. Click "Start from Scratch"
3. Begin adding meals and foods

Meal Structure

A meal plan consists of daily meals:

• Breakfast
• Lunch
• Dinner
• Snack 1 (optional)
• Snack 2 (optional)
• Pre-Workout (optional)
• Post-Workout (optional)

Click on each meal to expand and add foods.

Adding Foods

For each meal:

1. Click "Add Food"
2. Search the food database
3. Select the food
4. Enter the quantity (grams, ounces, servings, etc.)
5. The macros calculate automatically

Food Database

The built-in database includes 500+ foods in English and Hebrew:

Search by Category

• Protein Sources (meat, fish, eggs, dairy)
• Carbohydrates (grains, fruits, vegetables)
• Fats (oils, nuts, seeds)
• Beverages
• Supplements

Search by Name

Type the food name to find it quickly. The search works in both English and Hebrew.

Specifying Quantities

Enter amounts in various units:

• Grams - Most accurate (e.g., "150g")
• Ounces - Imperial measurement (e.g., "6 oz")
• Servings - Based on food's serving size
• Cups/Tablespoons - Volume measures
• Pieces - Whole items (e.g., "2 eggs")

Macros Summary

The meal plan displays:

• Total Calories - Sum for the day
• Total Protein - Grams and percentage
• Total Carbs - Grams and percentage
• Total Fat - Grams and percentage
• Per-Meal Breakdown - Macros for each meal

Adjusting Macros

To hit specific targets:

Too Many Calories

• Reduce portion sizes
• Swap high-calorie foods for lower alternatives
• Remove a snack

Not Enough Protein

• Add protein sources to meals
• Increase portion sizes of meat, fish, or eggs
• Add a protein shake

Balancing Carbs/Fats

• Swap rice for more vegetables (lower carbs)
• Add nuts or oil (increase fats)
• Adjust cooking methods

Meal Timing Strategies

Traditional 3 Meals

Larger breakfast, lunch, and dinner. Good for:

• Busy schedules
• People who prefer fewer but larger meals
• Intermittent fasting (compressed eating window)

5-6 Small Meals

Frequent eating throughout the day. Good for:

• Muscle gain (easier to hit high calories)
• Blood sugar management
• Athletes with high energy needs

Pre/Post Workout Nutrition

Add targeted meals around training:

• Pre-Workout - Carbs + moderate protein (1-2 hrs before)
• Post-Workout - Protein + carbs (within 2 hrs after)

Building Balanced Meals

Each meal should include:

• Protein Source - Meat, fish, eggs, legumes, dairy
• Carbohydrate Source - Grains, fruits, vegetables
• Fat Source - Oil, nuts, avocado, fatty fish
• Vegetables - For vitamins, minerals, fiber

Reusing Meals Across Days

Save time by repeating meals:

1. Build today's meals
2. Click "Copy to Other Days"
3. Select which days get the same meals
4. Modify specific days as needed

Many clients prefer consistent meals throughout the week for simplicity.

Adding Recipes

For complex meals:

1. Add all ingredients as separate food items
2. Group them visually with meal notes
3. Add preparation instructions in notes

Example: "Chicken Stir-Fry"

• 200g chicken breast
• 150g mixed vegetables
• 100g white rice
• 10g olive oil
• Soy sauce (low calorie, track separately)

Saving and Assigning

Once your meal plan is complete:

1. Review all meals and totals
2. Check that macros match goals
3. Add any notes for the client
4. Click "Save"
5. The plan appears in the client's mobile app

Client View

In the mobile app, clients can:

• View daily meal plan
• See all foods and quantities
• Check nutritional breakdown
• Mark meals as completed
• Make substitutions (if you allow)

Updating Plans

Meal plans can be edited anytime:

• Add/remove foods
• Adjust quantities
• Swap meals
• Change timing

Changes sync to the client's app immediately.

Best Practices

Planning

• Ask about food preferences before building
• Consider cooking skills and time
• Use foods client already eats
• Balance variety with simplicity
• Account for weekends vs weekdays

Macro Targets

• Weight Loss - High protein (30-40%), moderate carbs/fats
• Muscle Gain - High protein (25-35%), higher carbs (40-50%)
• Maintenance - Balanced (30% protein, 40% carbs, 30% fat)

Communication

• Explain why you chose specific foods
• Provide substitution options
• Share recipes or prep tips
• Set realistic adherence expectations (80-90%)

Common Pitfalls

• Too restrictive - Client won't stick to it
• Too complicated - Hard to follow
• Ignoring preferences - Include foods they like
• No flexibility - Allow some substitutions
• Unrealistic portions - Verify quantities are achievable

Troubleshooting

Food not in database?

Add custom foods in the Configuration section, or find a similar alternative.

Macros way off target?

Double-check quantities. A common mistake is entering grams when the food is measured in servings.

Client says portions are too large/small?

Adjust based on their feedback. TDEE calculators are estimates; real-world data is better.

What's Next?

Continue improving your nutrition coaching:

• Meal Plan Templates - Save time with pre-built plans
• Progress Tracking - Monitor nutrition results
• Client Check-Ins - Track adherence
• Custom Foods - Expand your food database