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⚡ Quick start: your first week

📅 Navigating weeks

Use the chevron arrows on either side of the week title to move forward or backward through weeks. Each week is stored independently, so you can plan ahead or look back at previous weeks. Click Today (the small pill below the week title) to jump back to the current week at any time.

➕ Adding a meal

Click any empty slot to open the meal picker for that slot. Select a meal and it drops in immediately. The slot shows the meal name, calorie count, and protein at a glance.

🗑 Removing a meal

Open the meal by clicking it, then hit the Remove button in the meal detail panel. The slot goes back to empty.

📱 Meal card indicators

Each filled meal card shows key info at a glance. A colored left border tells you the meal type (amber = breakfast, blue = lunch, green = snack, orange = dinner). Small icons show diet tags and health badges. The calorie and protein count sits at the bottom of the card.

⚠ Duplicate and repeat warnings

If you add the same meal twice in the same week, the card shows a dupe warning with an orange border. If the same protein appears in back-to-back dinners, a repeat badge appears. Both are just informational — you can ignore them if you like.

🔍 Searching

Type any part of a meal name in the search bar at the top of the picker. Results update as you type. Clear the search to go back to the full list.

🎯 Filter buttons

Below the search bar, filter buttons let you narrow by category. You can combine multiple filters — for example Keto + Quick shows only keto meals that take under 30 minutes. Active filters are highlighted in orange.

Available filter categories include: diet type (Keto, Mediterranean, Carnivore, Atlantic, Asian, Anti-Inflammatory, Italian, Mexican), health (diabetic-friendly, heart-healthy), meal style (comfort food, date night, quick), and macros (high protein, low calorie).

📋 Meal cards in the picker

Each card in the picker shows the meal name, calorie count, protein, and a tag for its type. Click a card to add it to the selected slot. The picker closes automatically and the meal appears in the planner.

➕ Adding a custom meal

Click Add Meal in the header to create your own recipe. Enter the meal name, select the meal type, and fill in the nutrition info. Your custom meal saves to your personal library and appears in the picker alongside all the built-in recipes.

🎲 Random Week

Click Random in the header to fill your entire week in one shot. Meals are selected based on your profile preferences — diet type, foods to avoid, allergies, and cook time preference are all taken into account.

📋 Saving a template

♻ Loading a template

Open Templates, find the saved week you want, and click Load. The current week is replaced with the template. You can have as many saved templates as you like.

📊 The stats bar

The stats bar sits just above the planner grid and shows your weekly totals for calories, protein, good fats, bad fats, net carbs, fiber, and sodium. The calorie and protein cards are slightly larger since they’re the primary tracking metrics. Click the calorie card to quickly update your daily calorie target.

🎯 Setting calorie and protein targets

Click Goals in the header to open the Goals panel. Set your daily calorie target and daily protein target. The stats bar compares your weekly average against these targets — orange text means you’re over budget for the week.

📈 Weekly Nutrition Summary

Click Summary in the header for a detailed table showing calories, protein, good fats, bad fats, net carbs, fiber, and sodium broken down day by day. Weekly totals and daily averages are shown at the bottom. This is useful for spotting which days are heavy or light and balancing your week.

🩺 Viewing a meal’s full nutrition

Click any meal card in the planner to open the meal detail panel. This shows the complete nutrition breakdown, ingredient list, and preparation instructions for that recipe.

✅ Health badges

These always show on eligible meals regardless of your profile settings — they reflect the meal’s own properties.

⚠ Warning badges

Warning badges only appear when you have a relevant health condition set in your Profile. They flag meals that might not suit your specific needs.

🥗 Diet icons

These appear on meal cards to show which diet categories a meal falls into. Hover any icon for a tooltip label.

🛒 Opening the list

Click Shopping in the header. The list builds automatically from whatever meals you have planned for the current week. If you haven’t planned the full week yet, the list reflects only the meals you’ve added so far.

📏 Household scaling

Ingredient quantities scale automatically based on the household size you set in Profile. If you set it to 4 people, all quantities are multiplied accordingly. Standard quantities (e.g. “2 cups”, “1/2 lb”) scale precisely. Non-numeric quantities like “to taste” or “a pinch” are passed through unchanged.

✓ Checking items off

Tap or click the checkbox next to any item to mark it as picked up. Checked items move to the bottom of their category so you can focus on what’s left. Use Check All or Uncheck All to reset the list.

📋 Copying the list

Click Copy List to copy the full shopping list to your clipboard as plain text. Paste it into Notes, a message to someone, or anywhere else you want to use it. Click Print to send it to your printer.

📄 Opening Profile

Click the orange Profile button in the top-right of the header. Changes save automatically when you hit Save Profile.

🥗 Diet & cooking preferences

Set your preferred diet type (Keto, Mediterranean, etc.), typical cook time, and cooking skill level. These are used by Random to pick meals that suit your lifestyle. You can also flag specific foods to avoid (e.g. pork, shellfish) and any allergies.

❤ Health conditions

Set any relevant health conditions — diabetes, hypertension, or low blood sugar. When these are set, the app shows warning badges on meal cards that may not be ideal for your condition. Conditions don’t restrict what you can plan — they just give you more information.

🏋 Weight & activity goals

Enter your current weight, goal weight, height, age, sex, and activity level. The app can calculate your estimated daily energy expenditure (TDEE) and suggest a calorie target based on your weight loss or maintenance goal. Your weight progress is displayed as a visual tracker in the Profile panel.

👥 Household size

Set the number of people you’re cooking for (1–4). This controls how the shopping list scales ingredient quantities.

📅 Prep day

Set your preferred meal prep day. This is used to help structure your shopping list timing so you’re buying fresh ingredients close to when you’ll use them.

🔄 Build a rotation

Plan 2–3 solid weeks, save each as a template, then rotate between them. You get variety without planning from scratch — and your shopping list stays predictable, which makes grocery runs faster.

⚡ Use Random as a starting point

Hit Random to fill the week, then swap out 2–3 meals you don’t fancy. It’s much faster than building from an empty grid. Over time the Random results get better as you update your Profile preferences.

📊 Watch the stats bar, not individual meals

Don’t stress over hitting perfect macros in every single meal. Watch the weekly average in the stats bar instead. A heavier dinner one night balances out with a lighter breakfast the next morning — the weekly view gives you a much clearer picture.

🌍 Plan the week ahead on Sunday

Use the forward arrow to navigate to next week’s grid on Sunday evening. Plan and save. Your shopping list will be ready the next morning, and you’ll head into the week knowing exactly what you’re eating.

🌙 Dark mode

Click the moon icon in the header to switch to dark mode. Your preference is saved automatically and persists across sessions.

❓ Still stuck?

Check the FAQ page for answers to common questions, or use the ? Help button inside the app for a quick feature overview. We’re continuously adding new recipes and features based on user feedback.