Create a meal plan (recipe-based)

Who is this for?

This type of plan works especially well for clients who:

• like working from recipes
• want more flexibility in measuring (rougher measurements, more leeway)
• want clear boundaries, but not a "food-by-food" plan

Set targets for the plan (macro calculation)

1. 1

   Add a new meal plan to the client with at least one meal

2. 2

   Go to Macro calculation on the client's Nutrition page

3. 3

   Check that the client data is correct: height, weight and physical activity level (PAL)

4. 4

   If anything is missing or out of date: update via the orange button (e.g. latest weight or changed activity level)

PAL rule of thumb (very rough):

• approx. 1.4–1.5: little activity, sedentary everyday life and little or light training
• approx. 1.5–1.6: moderately active, normal everyday life and 3–4 sessions a week
• approx. 1.8–2.0: physically demanding job and plenty of extra activity

Use the PAL resource to get it as accurate as possible. See also Adapting macros to the client.

Choose a goal type (balance, up or down)

Choose what you want to achieve:

• Energy balance (maintenance)
• Muscle growth / weight gain (aggressive–conservative)
• Weight loss (aggressive–conservative)

You can also choose Manual and enter the numbers yourself.

Protein and fat (multiplier per kg)

A common starting point:

• Protein: 2 g per kg body weight
• Fat: 1 g per kg body weight

You can adjust this as needed.

Copy the result to daily goals

• Once you have a target in the macro calculation, tap Copy to daily goals
• If the button doesn't work right away, add at least one meal to the plan first

Choose the number of meals and split the macros

1. 1

   Decide how many meals the client should have, often 3–5 meals

2. 2

   Add the meals at the bottom of the plan

3. 3

   Choose a split: Equal gives the same target per meal, Manual lets you set e.g. a bigger dinner and a smaller breakfast

When you split equally, you can see roughly how many calories and macros apply per meal (e.g. 850 kcal with 3 meals, or 634 kcal with 4 meals).

Choose recipes (and adjust them if needed)

Find good candidates quickly

• Go to Recipes
• Use filters to find something that fits the per-meal target, e.g.:
  • calories (above/below)
  • protein (at least X grams)
  • allergens ("Free from"), vegan, keto, etc.
• Add the recipe to the meal with the button or by dragging it in

Green means within target

When you add a recipe, the system colour-codes the result:

• Green means you are within the target (approx. ±10 %)
• Red means you are outside it

Adjust the recipe for a better fit

If a recipe is a poor fit on, say, fat or carbohydrates, you have two choices:

• Automatic: open the recipe in the meal and tap "Adapt to meal target". The system adjusts the ingredients (max ±10 % per ingredient) and scales the recipe towards the meal target. The quantities are rounded off, so the result is an approximation
• Manual: go into the recipe and adjust the quantities (e.g. more potato or rice for carbohydrates, less of the fat source, adjust the amount of protein)

Check that the most important values turn green. The recipe's own nutritional totals are also colour-coded against the meal target.

Create templates you can reuse

Before you finish

The plan is now ready. The client sees recipes for each meal and can follow the structure more easily, and you can make adjustments along the way if needed.