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:
- Navigate to a client's Meal Plan tab
- Click "Start from Scratch"
- 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:
- Click "Add Food"
- Search the food database
- Select the food
- Enter the quantity (grams, ounces, servings, etc.)
- 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.
Tip
Can't find a food? You can add custom foods to your database in the Configuration section.
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")
Info
Macros update in real-time as you change quantities. The plan automatically calculates daily totals.
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
Tip
Use the macro percentages as a guide. Most plans work with 30-40% protein, 30-50% carbs, 20-35% fat.
What's Next?
Continue improving your nutrition coaching:
- Meal Plan Templates - Save time with pre-built plans
- Training Volume - Cross-check with training load
- Client Check-Ins - Track adherence
- Custom Foods - Expand your food database