Create a meal plan

A meal plan sets out meals for each day, chosen from the recipe catalog. If you set calorie and protein targets during onboarding, meals are chosen to land near them. Every plan opens with Why this plan fits you, which explains each choice it made and links the lesson behind it.

Steps

1. Open the menu, then Food → Meal plan (Meal plan).
2. Select Generate a new plan.
3. Under When and how long, set the Start date and the Length: 3 days, 5 days, 1 week, 2 weeks or 4 weeks.
4. Set Servings per meal (how many people each meal covers) and Maximum time per meal (prep plus cook time).
5. Turn on Include a snack each day and Maximise variety — avoid repeating recipes and main ingredients if you want them.
6. Under Dietary preferences, tick any of Vegetarian, Vegan, Pescatarian, Gluten-free, Dairy-free, Nut-free or Low-FODMAP.
7. In Avoid these ingredients, list anything to leave out, separated by commas.
8. Select Generate plan. Your new plan opens with Why this plan fits you expanded at the top, and becomes your current plan.

Why this plan fits you

At the top of every plan is Why this plan fits you. Select it to open or close it. Each line is one choice the plan made for you, with your plan's own numbers, the reason it helps, and the GLP University lesson that teaches it:

• Protein first — every meal is ranked on its share of your protein target, and the card shows what your days average. With no target set it ranks protein per calorie instead and offers a link to Daily targets.
• A real breakfast — the share of the day's protein placed at breakfast, and what your breakfasts average.
• Sized to your day — how your calorie target is split across breakfast, lunch, dinner and a snack.
• Fiber — how many meals carry 5g or more of fiber, and what your days average.
• Variety, Built for a smaller appetite, Your limits, Your tastes — the variety rules, your time limit and servings, the dietary preferences and ingredients you excluded, and any cuisine preference from onboarding.
• Shop from it — the one step that is yours: write the week's list from the plan.

Select a lesson, such as Week 3 · Protein: Your Muscle Insurance, to read it in the Learning Center. A lesson marked locked is further along your track than you have reached; selecting it opens the Learning Center at your track, where it unlocks in order.

Good to know

• Dietary preferences you tick here are added to any you chose during onboarding. Recipes are checked by their labels and their ingredients.
• Any recipe containing an ingredient you listed to avoid is left out entirely.
• Meal plans never include pork. This applies to every plan and every swap.
• If nothing in the catalog fits your choices for a meal, that meal is left off rather than filled with something that doesn't fit.
• The numbers in Why this plan fits you come from the recipes on the plan. A recipe with no protein or fiber figure is not counted, and the card says so when none of them has one.