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index 57621443ffd16421b3cbcffde9c3075c66cfa7f6..0000000000000000000000000000000000000000
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/10.C8n4EZ__.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/10.C8n4EZ__.js
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+++ /dev/null
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-import{B as e,Gt as t,J as n,R as r,U as i,X as a,bt as o,dt as s,ft as c,p as l}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as u}from"../chunks/XnD1_9PB2.js";import{t as d}from"../chunks/BgUH8q5P2.js";import{t as f}from"../chunks/C8QbzCES2.js";import{t as p}from"../chunks/0ccJdx-W2.js";import{t as m}from"../chunks/CC97ourd2.js";import{i as h,n as g,r as _,t as v}from"../chunks/C21yDEbb2.js";import{a as y,i as b,n as x,o as S,r as C,t as w}from"../chunks/DSzjafae2.js";import{t as T}from"../chunks/W2J593mt2.js";import{n as E}from"../chunks/D_ZLTFY72.js";var D=e(`Create a shopping list from your meal plan in one click. Take your grocery
- list to the store, or send it straight to Instacart , Walmart , or Amazon Fresh .
Organize your list by aisle to speed up shopping trips. Weekly recipe ingredients are combined so there are no duplicates. Smart substitutions for similar items. Change or swap a recipe and your grocery list updates instantly. Because we plan your meals, we also create your grocery list automatically.
- Send it to Instacart , Walmart , or Amazon Fresh for delivery, or take it with you to the store.
Organized by aisle to make shopping quick and easy. Combines ingredients so you buy only what you need. Check off items you already have in your pantry. Updates in real-time when you change a meal. Create a shopping list from your meal plan in one click. Take your grocery
- list to the store, or send it straight to Instacart , Walmart , or Amazon Fresh .
Organize your list by aisle to speed up shopping trips. Weekly recipe ingredients are combined so there are no duplicates. Smart substitutions for similar items. Change or swap a recipe and your grocery list updates instantly. Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Verified gluten-free items organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Verified gluten-free items organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Protein-rich ingredients organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Protein-rich ingredients organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Keto-friendly items organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Low-carb ingredients organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Keto-friendly items organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Lean proteins and whole grains organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Low-carb ingredients organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your weekly meal plan automatically creates a grocery list with all the
- ingredients you need to hit your macros. Send it to Instacart , Walmart , or Amazon Fresh , or take it with
- you to the store.
Organized by aisle to make shopping quick and efficient. Combines ingredients so you buy only what you need. Check off items you already have in your pantry. Updates in real-time when you swap a meal. Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Lean proteins and whole grains organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your weekly meal plan automatically creates a grocery list you can share
- with a partner. Send it to Instacart , Walmart , or Amazon Fresh for delivery, or check it off at the store.
Combines the exact amounts from all your recipes. Lets you add your own extra items like paper towels or snacks. Updates instantly when you swap a meal in your plan. Syncs across all your devices in real-time. Your weekly meal plan automatically creates a grocery list with all the
- ingredients you need to hit your macros. Send it to Instacart , Walmart , or Amazon Fresh , or take it with
- you to the store.
Organized by aisle to make shopping quick and efficient. Combines ingredients so you buy only what you need. Check off items you already have in your pantry. Updates in real-time when you swap a meal. Your weekly meal plan automatically creates a grocery list you can share
- with a partner. Send it to Instacart , Walmart , or Amazon Fresh for delivery, or check it off at the store.
Combines the exact amounts from all your recipes. Lets you add your own extra items like paper towels or snacks. Updates instantly when you swap a meal in your plan. Syncs across all your devices in real-time. Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh .
Calculates exactly how much feta, hummus, and veggies you need Reduces food waste by prioritizing items in your virtual pantry Sorts items by aisle for faster shopping trips Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh .
Calculates exactly how much feta, hummus, and veggies you need Reduces food waste by prioritizing items in your virtual pantry Sorts items by aisle for faster shopping trips Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh .
Organized by aisle to speed up your shopping trip Consolidates ingredients across recipes Export to Instacart, Amazon Fresh, Kroger, and Walmart for instant
- delivery Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh .
Organized by aisle to speed up your shopping trip Consolidates ingredients across recipes Export to Instacart, Amazon Fresh, Kroger, and Walmart for instant
- delivery Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh .
Consolidates ingredients to prevent overbuying produce Organized by aisle for faster shopping trips Check your virtual pantry before adding items Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh .
Consolidates ingredients to prevent overbuying produce Organized by aisle for faster shopping trips Check your virtual pantry before adding items Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Vegetarian ingredients organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your Basal Metabolic Rate Calories per day
Next Step Your Basal Metabolic Rate (BMR) represents the calories your body needs at
- complete rest. Because you burn additional calories through everyday
- activities, your total daily energy needs will be higher than your BMR. To
- create a healthy meal plan, Eat This Much also needs to know your activity
- level and goals.
Generate Meal Plan
`,1);function H(e,l){w(l,!0);let m=()=>a(z,`$plan`,h),[h,O]=b(),I=d(x(P(l.form))),z=N();async function B(){let e=await F(fetch,`/swoleprofile/calculate-macros-from-profile/`,{...u(I),use_weight_goal:u(I).goal!==j[`Maintain weight`]});o(z,_(m).swole_user=u(I),_(m)),o(z,_(m).days[0].nutrition_profile={...m().days[0].nutrition_profile,...e},_(m)),o(z,_(m).days[0].meals=A(m().days[0].meals.length),_(m)),await T(`/#create`)}var H=V(),U=v(g(H),2);L(U,{get form(){return l.form},get onreset(){return l.onreset}});var W=v(U,2),G=S(W),K=S(G,!0);r(G),n(),r(W);var q=v(W,6);R(q,{defaults:{},get form(){return u(I)},set form(e){y(I,e,!0)}});var J=v(q,2);D(J,{label:`Activity Level`,id:`activity_level`,children:(e,t)=>{E(e,{get options(){return M},name:`activity_level`,get value(){return u(I).activity_level},set value(e){u(I).activity_level=e}})},$$slots:{default:!0}});var Y=v(J,2),X=S(Y);r(Y),f(()=>{i(K,l.results.calories),p(X,1,C(k),`svelte-1qzfp7f`)}),t(`click`,X,B),s(e,H),c(),O()}l([`click`]);var U=e(`Understanding your Basal Metabolic Rate (BMR) is the first step toward
- effective nutrition and fitness planning. Your BMR represents the number of
- calories your body burns at rest to maintain vital functions like breathing,
- circulation, and cell production.
By calculating your BMR, you gain insight into your body's basic energy
- requirements. This knowledge is essential for setting realistic goals,
- whether you're looking to lose weight, gain muscle, or maintain your current
- physique.
`,1),W=e(` `,1);function G(e,t){w(t,!1),h();var r=W(),i=g(r);I(i,{title:`BMR Calculator`,children:(e,t)=>{var r=U();n(2),s(e,r)},$$slots:{default:!0}});var a=v(i,2);{let e=m(()=>({activity_level:1,goal:j[`Maintain weight`],preset_diet:O.ANYTHING}));z(a,{get defaults(){return u(e)},get RenderResults(){return H}})}var o=v(a,2);B(o,{}),s(e,r),c()}export{G as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/22.SPncSzcT.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/22.SPncSzcT.js
deleted file mode 100644
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/22.SPncSzcT.js
+++ /dev/null
@@ -1,16 +0,0 @@
-import{B as e,Gt as t,J as n,R as r,U as i,X as a,bt as o,dt as s,ft as c,p as l}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as u}from"../chunks/0ccJdx-W2.js";import{t as d}from"../chunks/CC97ourd2.js";import{n as f,r as p,t as m}from"../chunks/D_czBPP52.js";import{a as h,i as g,n as _,o as v,r as y,t as b}from"../chunks/BAT4iR3r2.js";import{t as x}from"../chunks/W2J593mt2.js";import{n as S}from"../chunks/D_ZLTFY7.js";import{t as C}from"../chunks/AhgBDP0J.js";import{t as w}from"../chunks/BoD8y_tg.js";import{t as T}from"../chunks/CF5ZqdYP.js";var E=`Your meal plan becomes a shopping list you can check off at the store. Send
- your list to Instacart , Walmart , or Amazon Fresh to order delivery.
Vegetarian ingredients organized by aisle One-tap delivery to Instacart, Walmart, Amazon Syncs instantly between phone and web Share lists with family members Your Basal Metabolic Rate Calories per day
Next Step Your Basal Metabolic Rate (BMR) represents the calories your body needs at
- complete rest. Because you burn additional calories through everyday
- activities, your total daily energy needs will be higher than your BMR. To
- create a healthy meal plan, Eat This Much also needs to know your activity
- level and goals.
Generate Meal Plan
`,1);function H(e,l){w(l,!0);let m=()=>a(z,`$plan`,h),[h,O]=b(),I=d(x(P(l.form))),z=N();async function B(){let e=await F(fetch,`/swoleprofile/calculate-macros-from-profile/`,{...u(I),use_weight_goal:u(I).goal!==j[`Maintain weight`]});o(z,_(m).swole_user=u(I),_(m)),o(z,_(m).days[0].nutrition_profile={...m().days[0].nutrition_profile,...e},_(m)),o(z,_(m).days[0].meals=A(m().days[0].meals.length),_(m)),await T(`/#create`)}var H=V(),U=v(g(H),2);L(U,{get form(){return l.form},get onreset(){return l.onreset}});var W=v(U,2),G=S(W),K=S(G,!0);r(G),n(),r(W);var q=v(W,6);R(q,{defaults:{},get form(){return u(I)},set form(e){y(I,e,!0)}});var J=v(q,2);D(J,{label:`Activity Level`,id:`activity_level`,children:(e,t)=>{E(e,{get options(){return M},name:`activity_level`,get value(){return u(I).activity_level},set value(e){u(I).activity_level=e}})},$$slots:{default:!0}});var Y=v(J,2),X=S(Y);r(Y),f(()=>{i(K,l.results.calories),p(X,1,C(k),`svelte-1qzfp7f`)}),t(`click`,X,B),s(e,H),c(),O()}l([`click`]);var U=e(`Understanding your Basal Metabolic Rate (BMR) is the first step toward
- effective nutrition and fitness planning. Your BMR represents the number of
- calories your body burns at rest to maintain vital functions like breathing,
- circulation, and cell production.
By calculating your BMR, you gain insight into your body's basic energy
- requirements. This knowledge is essential for setting realistic goals,
- whether you're looking to lose weight, gain muscle, or maintain your current
- physique.
`,1),W=e(` `,1);function G(e,t){w(t,!1),h();var r=W(),i=g(r);I(i,{title:`BMR Calculator`,children:(e,t)=>{var r=U();n(2),s(e,r)},$$slots:{default:!0}});var a=v(i,2);{let e=m(()=>({activity_level:1,goal:j[`Maintain weight`],preset_diet:O.ANYTHING}));z(a,{get defaults(){return u(e)},get RenderResults(){return H}})}var o=v(a,2);B(o,{}),s(e,r),c()}export{G as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/23.TQLbmbPd.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/23.TQLbmbPd.js
deleted file mode 100644
index 6dca1245a1fa26c1e630a029440006ed2a9e674b..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/23.TQLbmbPd.js
+++ /dev/null
@@ -1,70 +0,0 @@
-import{B as e,C as t,Gt as n,Kt as r,L as i,M as a,R as o,U as s,X as c,at as l,dt as u,ft as d,j as f,p,s as m,ut as h,w as g,z as _}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as v}from"../chunks/BgAJ7FpT.js";import{t as y}from"../chunks/B5txXKL4.js";import"../chunks/TRI33amZ.js";import{i as b,t as x}from"../chunks/DB26Q5bQ.js";import{t as S}from"../chunks/Z1axTFKm.js";import{t as C}from"../chunks/Ur-IKVAU.js";import{t as w}from"../chunks/B190HJM1.js";import{t as T}from"../chunks/Ckx9xkGz.js";var E=e(`It provides an evidence-based estimate, not a measurement. Most people's
- actual needs fall within roughly 100 to 300 Calories of the result, but no
- calculator can account for every individual difference.
Use the result consistently for two to three weeks, compare it with your
- weight trend and how you feel, and make a small adjustment if your results
- don't match your goal.
`,1),D=e(`The revised Harris-Benedict equation uses the same inputs as Mifflin-St
- Jeor with different coefficients (Roza & Shizgal, 1984 ), and tends to estimate slightly higher:
Male equation: BMR = 88.362 + 13.397W + 4.799H - 5.677AFemale equation: BMR = 447.593 + 9.247W + 3.098H - 4.330AKatch-McArdle instead estimates resting Calories from lean body mass (L ): BMR = 370 + 21.6L. Lean mass matters: in one study of
- competitive weightlifters, it was the only significant predictor of
- resting energy use (Joseph et al., 2017 ), so this formula can work well for very lean or very muscular people.
The catch: you need an accurate lean-mass number, and a guessed body-fat
- percentage just moves the error somewhere else. That's why we stick with
- Mifflin-St Jeor and use your rough body-fat choice to set protein
- suggestions instead.
`,1),O=e(`Yes. In nutrition, one food Calorie, written with a capital C, is one
- kilocalorie or kcal. A target of 2,000 Calories per day is the same as
- 2,000 kcal per day (Osilla et al., 2022 ).
`),k=e(`Yes. Choose Lose fat and a target rate of weight change. The calculator
- reduces your estimated maintenance calories to give you a starting daily
- target. If weight loss is your main focus, our calorie deficit calculator starts
- with that goal selected.
`),A=e(`No. Day-to-day intake can vary. Your average intake over a week is usually
- more useful than hitting the exact same number every day, as long as it
- still matches your goal.
`),j=e(`Frequently Asked Questions Use our calorie calculator to estimate how much you need to eat each day for
- maintenance, fat loss, or muscle gain. You'll get a practical daily calorie
- target plus suggested amounts of protein, carbohydrates, and fat.
Enter your age, sex, height, weight, and usual activity level. Then choose
- your goal and preferred way of eating, and turn the result into a meal plan
- built around your numbers.
`,1),L=e(`
How to Use This Calorie Calculator The form only takes a minute, but a couple of choices deserve more thought
- than the others. Here's how to get a result you can actually use:
Choosing Your Activity Level Activity affects your estimate more than any other input, and it's the hardest
- one to get right. Pick the option that matches your typical week, not your
- most ambitious one. Each level multiplies your Basal Metabolic Rate (BMR ), the energy you burn at rest, by a progressively larger factor.
Sedentary: Desk Job, Light Exercise You sit for most of the day (desk job, remote work, studying) You work out occasionally, but light walking is most of your movement Under ~30 minutes of moderate activity on a typical day Calorie multiplier: BMR × 1.2Lightly Active: Workout 3-4 Times/Week You train a few times in a typical week, or you're on your feet a good part
- of the day (teaching, retail) Your workouts are moderate: weights, classes, or brisk walks Outside of workouts, your day is mostly seated Calorie multiplier: BMR × 1.375Moderately Active: Daily Movement, Frequent Exercise You're active every day, not just on gym days You exercise most days, or mix 2-3 intense sessions with plenty of daily
- walking Calorie multiplier: BMR × 1.55Very Athletic: Vigorous Exercise Most Days Consistent vigorous training, a physically demanding job, or both Roughly 4-5 intense workouts a week (running, HIIT, competitive sports) More than ~180 minutes of vigorous activity per week Calorie multiplier: BMR × 1.725Extremely Athletic: Intense Daily Training Intense training nearly every day, often on top of a physical job More than ~300 minutes of vigorous activity per week Fits relatively few people: think professional athletes or construction
- workers who also train Calorie multiplier: BMR × 1.9If you're between two levels, lean toward your goal: pick the lower one if you
- want to lose weight, or the higher one if you're trying to gain. That way any
- error works in your favor.
How We Calculate Your Daily Calorie Needs As a general reference, most adult women need roughly 1,600 to 2,400 Calories
- a day, and most adult men need about 2,000 to 3,000, according to the Dietary Guidelines for Americans . The calculator's job is to estimate your personal number.
The calculator works in three stages: estimate the energy your body uses at
- rest, account for your usual activity, and adjust the result for your chosen
- goal.
1. Estimate Your Resting Calorie Needs We use the Mifflin-St Jeor equation (Mifflin et al., 1990 ) to estimate Basal Metabolic Rate (BMR ), or the energy needed to support basic functions at rest. A systematic
- review found it more reliable overall than other commonly used equations (Frankenfield et al., 2005 ), and the FAQ below compares the common alternatives. The equation uses
- weight in kilograms (W ), height in centimeters (H ), and
- age in years (A ):
Male setting: BMR = 10W + 6.25H - 5A + 5Female setting: BMR = 10W + 6.25H - 5A - 161For the Non-Binary setting, we average the male and female results. This is an
- imperfect solution, so pick the setting that fits you best, and feel free to
- adjust your targets based on your progress.
An Example Calculation For a 30-year-old using the Female setting who weighs 150 lb (68 kg) and is 5
- ft 6 in (167.6 cm), the resting estimate is:
(10 × 68) + (6.25 × 167.6) - (5 × 30) - 161 = 1,416.5
That's about 1,417 Calories per day at rest. It's not a full daily target yet,
- because it doesn't include any movement or exercise.
2. Account for Your Activity Next, we multiply your resting estimate by the multiplier for your activity
- level, from 1.2 up to 1.9. The exact numbers are in the breakdown above.
In the example above, selecting Active daily, frequent exercise gives an
- estimated maintenance level of about 2,196 Calories per day (1,416.5 × 1.55). Maintenance calories are sometimes called Total Daily Energy Expenditure;
- our TDEE calculator covers that concept in more depth.
3. Adjust for Your Goal If you choose Maintain weight, the activity-adjusted estimate is your starting
- target. Choosing Lose fat or Build muscle moves the target down or up based on
- the weekly rate you select. A one-pound-per-week setting, for example, starts
- with an adjustment of about 500 Calories per day.
Treat that adjustment as a starting point, not a promise about the scale. As
- your weight changes, so does the energy you burn, and the simple
- 3,500-Calorie-per-pound rule doesn't capture that shift over time (Hall et al., 2011 ).
How We Suggest Your Macros Along with your calorie target, we suggest daily minimums for protein,
- carbohydrates, and fat rather than exact ratios: protein scales with your lean
- mass and goal (that's what the body-fat estimate is for), carbs scale with
- your activity level, and fat has a floor to support hormone production and
- nutrient absorption. The idea is to make sure you get enough of each while
- leaving flexibility for foods you enjoy. Our macro calculator covers the reasoning and research
- behind these suggestions in more depth.
How to Make the Estimate Useful Treat the result as a short experiment. Genetics, sleep, hormones, training,
- spontaneous movement, and imperfect food tracking can all create a gap between
- a formula and your actual needs.
Start with the suggested target and stick to it as consistently as you can. Give it two to three weeks. Watch your average weight trend along with
- hunger, energy, recovery, and training performance. If the trend doesn't match your goal, make a small calorie adjustment and
- run the experiment again. Recalculate after meaningful weight loss or gain, or whenever your job,
- training schedule, or normal amount of movement changes. Adjusting based on
- real results beats pretending the first estimate was exact.
Turn Your Calorie Target Into Meals A daily number is only helpful if it translates into food you can live
- with. After calculating your target, choose a diet style and use the
- Generate Meal Plan button to build meals and recipes around your calorie
- and macro targets.
You can keep the suggested numbers, customize them, swap meals, and adjust
- portions. The target gives the plan direction without requiring every day
- or every meal to look exactly the same.
This calculator provides an estimate for informational purposes and is not a
- substitute for professional medical advice. Individual calorie needs can vary
- for reasons the calculator cannot measure. Consult a healthcare professional
- or registered dietitian before making significant changes to your diet or
- exercise routine. `,1);function z(e){var y=R();t(`1u2kgpv`,e=>{var t=_(),n=u(t);g(n,()=>`script`,!1,(e,t)=>{p(e,()=>({type:`application/ld+json`,class:``}),void 0,void 0,void 0,`svelte-1u2kgpv`);var n=s();l(e=>i(n,e),[()=>JSON.stringify(F)]),o(t,n)}),o(e,t)});var E=u(y);b(E,{title:`Calorie Calculator`,get description(){return N},children:(e,t)=>{var r=I();n(2),o(e,r)},$$slots:{default:!0}});var D=d(E,2);x(D,{});var O=d(D,6);f(O,5,()=>P,a,(e,t)=>{let n=()=>c(t).name,a=()=>c(t).text;var s=L(),u=h(s),f=h(u),p=h(f);r(f);var m=d(f,2),g=h(m,!0);r(m),r(u),r(s),l(()=>{i(p,`${n()??``}.`),i(g,a())}),o(e,s)}),r(O);var k=d(O,2);S(k,m(()=>T));var A=d(k,28);S(A,m(()=>C));var j=d(A,48),z=h(j);S(z,m(()=>w));var B=d(z,2),V=d(h(B),6),H=h(V);v(H,{href:`/`,children:(e,t)=>{n();var r=s(`Create a Free Meal Plan`);o(e,r)},$$slots:{default:!0}}),r(V),r(B),r(j),M(d(j,2),{}),n(2),o(e,y)}export{z as component};
-//# sourceMappingURL=23.TQLbmbPd.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/24.B3wlR-VJ.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/24.B3wlR-VJ.js
deleted file mode 100644
index 4ed9d88f4cacff9730729439d4dc098f888ede20..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/24.B3wlR-VJ.js
+++ /dev/null
@@ -1,70 +0,0 @@
-import{B as e,C as t,Gt as n,Kt as r,L as i,M as a,R as o,U as s,X as c,at as l,dt as u,ft as d,j as f,p,s as m,ut as h,w as g,z as _}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as v}from"../chunks/BgAJ7FpT.js";import{t as y}from"../chunks/B5txXKL4.js";import"../chunks/TRI33amZ.js";import{i as b,t as x}from"../chunks/DT-49r4b.js";import{t as S}from"../chunks/Z1axTFKm.js";import{t as C}from"../chunks/Ur-IKVAU.js";import{t as w}from"../chunks/B190HJM1.js";import{t as T}from"../chunks/Ckx9xkGz.js";var E=e(`It provides an evidence-based estimate, not a measurement. Most people's
- actual needs fall within roughly 100 to 300 Calories of the result, but no
- calculator can account for every individual difference.
Use the result consistently for two to three weeks, compare it with your
- weight trend and how you feel, and make a small adjustment if your results
- don't match your goal.
`,1),D=e(`The revised Harris-Benedict equation uses the same inputs as Mifflin-St
- Jeor with different coefficients (Roza & Shizgal, 1984 ), and tends to estimate slightly higher:
Male equation: BMR = 88.362 + 13.397W + 4.799H - 5.677AFemale equation: BMR = 447.593 + 9.247W + 3.098H - 4.330AKatch-McArdle instead estimates resting Calories from lean body mass (L ): BMR = 370 + 21.6L. Lean mass matters: in one study of
- competitive weightlifters, it was the only significant predictor of
- resting energy use (Joseph et al., 2017 ), so this formula can work well for very lean or very muscular people.
The catch: you need an accurate lean-mass number, and a guessed body-fat
- percentage just moves the error somewhere else. That's why we stick with
- Mifflin-St Jeor and use your rough body-fat choice to set protein
- suggestions instead.
`,1),O=e(`Yes. In nutrition, one food Calorie, written with a capital C, is one
- kilocalorie or kcal. A target of 2,000 Calories per day is the same as
- 2,000 kcal per day (Osilla et al., 2022 ).
`),k=e(`Yes. Choose Lose fat and a target rate of weight change. The calculator
- reduces your estimated maintenance calories to give you a starting daily
- target. If weight loss is your main focus, our calorie deficit calculator starts
- with that goal selected.
`),A=e(`No. Day-to-day intake can vary. Your average intake over a week is usually
- more useful than hitting the exact same number every day, as long as it
- still matches your goal.
`),j=e(`Frequently Asked Questions Use our calorie calculator to estimate how much you need to eat each day for
- maintenance, fat loss, or muscle gain. You'll get a practical daily calorie
- target plus suggested amounts of protein, carbohydrates, and fat.
Enter your age, sex, height, weight, and usual activity level. Then choose
- your goal and preferred way of eating, and turn the result into a meal plan
- built around your numbers.
`,1),L=e(`
How to Use This Calorie Calculator The form only takes a minute, but a couple of choices deserve more thought
- than the others. Here's how to get a result you can actually use:
Choosing Your Activity Level Activity affects your estimate more than any other input, and it's the hardest
- one to get right. Pick the option that matches your typical week, not your
- most ambitious one. Each level multiplies your Basal Metabolic Rate (BMR ), the energy you burn at rest, by a progressively larger factor.
Sedentary: Desk Job, Light Exercise You sit for most of the day (desk job, remote work, studying) You work out occasionally, but light walking is most of your movement Under ~30 minutes of moderate activity on a typical day Calorie multiplier: BMR × 1.2Lightly Active: Workout 3-4 Times/Week You train a few times in a typical week, or you're on your feet a good part
- of the day (teaching, retail) Your workouts are moderate: weights, classes, or brisk walks Outside of workouts, your day is mostly seated Calorie multiplier: BMR × 1.375Moderately Active: Daily Movement, Frequent Exercise You're active every day, not just on gym days You exercise most days, or mix 2-3 intense sessions with plenty of daily
- walking Calorie multiplier: BMR × 1.55Very Athletic: Vigorous Exercise Most Days Consistent vigorous training, a physically demanding job, or both Roughly 4-5 intense workouts a week (running, HIIT, competitive sports) More than ~180 minutes of vigorous activity per week Calorie multiplier: BMR × 1.725Extremely Athletic: Intense Daily Training Intense training nearly every day, often on top of a physical job More than ~300 minutes of vigorous activity per week Fits relatively few people: think professional athletes or construction
- workers who also train Calorie multiplier: BMR × 1.9If you're between two levels, lean toward your goal: pick the lower one if you
- want to lose weight, or the higher one if you're trying to gain. That way any
- error works in your favor.
How We Calculate Your Daily Calorie Needs As a general reference, most adult women need roughly 1,600 to 2,400 Calories
- a day, and most adult men need about 2,000 to 3,000, according to the Dietary Guidelines for Americans . The calculator's job is to estimate your personal number.
The calculator works in three stages: estimate the energy your body uses at
- rest, account for your usual activity, and adjust the result for your chosen
- goal.
1. Estimate Your Resting Calorie Needs We use the Mifflin-St Jeor equation (Mifflin et al., 1990 ) to estimate Basal Metabolic Rate (BMR ), or the energy needed to support basic functions at rest. A systematic
- review found it more reliable overall than other commonly used equations (Frankenfield et al., 2005 ), and the FAQ below compares the common alternatives. The equation uses
- weight in kilograms (W ), height in centimeters (H ), and
- age in years (A ):
Male setting: BMR = 10W + 6.25H - 5A + 5Female setting: BMR = 10W + 6.25H - 5A - 161For the Non-Binary setting, we average the male and female results. This is an
- imperfect solution, so pick the setting that fits you best, and feel free to
- adjust your targets based on your progress.
An Example Calculation For a 30-year-old using the Female setting who weighs 150 lb (68 kg) and is 5
- ft 6 in (167.6 cm), the resting estimate is:
(10 × 68) + (6.25 × 167.6) - (5 × 30) - 161 = 1,416.5
That's about 1,417 Calories per day at rest. It's not a full daily target yet,
- because it doesn't include any movement or exercise.
2. Account for Your Activity Next, we multiply your resting estimate by the multiplier for your activity
- level, from 1.2 up to 1.9. The exact numbers are in the breakdown above.
In the example above, selecting Active daily, frequent exercise gives an
- estimated maintenance level of about 2,196 Calories per day (1,416.5 × 1.55). Maintenance calories are sometimes called Total Daily Energy Expenditure;
- our TDEE calculator covers that concept in more depth.
3. Adjust for Your Goal If you choose Maintain weight, the activity-adjusted estimate is your starting
- target. Choosing Lose fat or Build muscle moves the target down or up based on
- the weekly rate you select. A one-pound-per-week setting, for example, starts
- with an adjustment of about 500 Calories per day.
Treat that adjustment as a starting point, not a promise about the scale. As
- your weight changes, so does the energy you burn, and the simple
- 3,500-Calorie-per-pound rule doesn't capture that shift over time (Hall et al., 2011 ).
How We Suggest Your Macros Along with your calorie target, we suggest daily minimums for protein,
- carbohydrates, and fat rather than exact ratios: protein scales with your lean
- mass and goal (that's what the body-fat estimate is for), carbs scale with
- your activity level, and fat has a floor to support hormone production and
- nutrient absorption. The idea is to make sure you get enough of each while
- leaving flexibility for foods you enjoy. Our macro calculator covers the reasoning and research
- behind these suggestions in more depth.
How to Make the Estimate Useful Treat the result as a short experiment. Genetics, sleep, hormones, training,
- spontaneous movement, and imperfect food tracking can all create a gap between
- a formula and your actual needs.
Start with the suggested target and stick to it as consistently as you can. Give it two to three weeks. Watch your average weight trend along with
- hunger, energy, recovery, and training performance. If the trend doesn't match your goal, make a small calorie adjustment and
- run the experiment again. Recalculate after meaningful weight loss or gain, or whenever your job,
- training schedule, or normal amount of movement changes. Adjusting based on
- real results beats pretending the first estimate was exact.
Turn Your Calorie Target Into Meals A daily number is only helpful if it translates into food you can live
- with. After calculating your target, choose a diet style and use the
- Generate Meal Plan button to build meals and recipes around your calorie
- and macro targets.
You can keep the suggested numbers, customize them, swap meals, and adjust
- portions. The target gives the plan direction without requiring every day
- or every meal to look exactly the same.
This calculator provides an estimate for informational purposes and is not a
- substitute for professional medical advice. Individual calorie needs can vary
- for reasons the calculator cannot measure. Consult a healthcare professional
- or registered dietitian before making significant changes to your diet or
- exercise routine. `,1);function z(e){var y=R();t(`1u2kgpv`,e=>{var t=_(),n=u(t);g(n,()=>`script`,!1,(e,t)=>{p(e,()=>({type:`application/ld+json`,class:``}),void 0,void 0,void 0,`svelte-1u2kgpv`);var n=s();l(e=>i(n,e),[()=>JSON.stringify(F)]),o(t,n)}),o(e,t)});var E=u(y);b(E,{title:`Calorie Calculator`,get description(){return N},children:(e,t)=>{var r=I();n(2),o(e,r)},$$slots:{default:!0}});var D=d(E,2);x(D,{});var O=d(D,6);f(O,5,()=>P,a,(e,t)=>{let n=()=>c(t).name,a=()=>c(t).text;var s=L(),u=h(s),f=h(u),p=h(f);r(f);var m=d(f,2),g=h(m,!0);r(m),r(u),r(s),l(()=>{i(p,`${n()??``}.`),i(g,a())}),o(e,s)}),r(O);var k=d(O,2);S(k,m(()=>T));var A=d(k,28);S(A,m(()=>C));var j=d(A,48),z=h(j);S(z,m(()=>w));var B=d(z,2),V=d(h(B),6),H=h(V);v(H,{href:`/`,children:(e,t)=>{n();var r=s(`Create a Free Meal Plan`);o(e,r)},$$slots:{default:!0}}),r(V),r(B),r(j),M(d(j,2),{}),n(2),o(e,y)}export{z as component};
-//# sourceMappingURL=24.B3wlR-VJ.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/24.DfHSZGKG.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/24.DfHSZGKG.js
deleted file mode 100644
index 83cf90754d1ffa15b60b39184ffc82f2ad10174e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/24.DfHSZGKG.js
+++ /dev/null
@@ -1,6 +0,0 @@
-import{B as e,Gt as t,R as n,Rt as r,X as i,bt as a,c as o,dt as s,ft as c,zt as l}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{N as u}from"../chunks/CDYe_Bkv.js";import"../chunks/TRI33amZ.js";import{i as d,t as f}from"../chunks/DB26Q5bQ.js";import{t as p}from"../chunks/CyAoRv7T.js";var m=e(`Creating a calorie deficit is key to losing weight — it means consuming
- fewer calories than your body burns in a day. But finding the right deficit
- for safe and sustainable progress can be challenging.
This calculator helps you estimate the ideal daily calorie reduction based
- on your activity level and goals. It's a smart, data-driven way to lose fat
- without compromising energy or health.
`,1),h=e(` `,1);function g(e,g){l(g,!1),o();var _=h(),v=s(_);d(v,{title:`Calorie Deficit Calculator`,children:(e,r)=>{var i=m();t(2),n(e,i)},$$slots:{default:!0}});var y=c(v,2);{let e=a(()=>({goal:u[`Lose fat`]}));f(y,{get defaults(){return i(e)}})}var b=c(y,2);p(b,{}),n(e,_),r()}export{g as component};
-//# sourceMappingURL=24.DfHSZGKG.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/25.CNKnMmqN.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/25.CNKnMmqN.js
deleted file mode 100644
index ef082db1f07492ced8970d089a25d6cd545dacc8..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/25.CNKnMmqN.js
+++ /dev/null
@@ -1,7 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,ft as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{i as a,t as o}from"../chunks/DB26Q5bQ.js";import{t as s}from"../chunks/CyAoRv7T.js";var c=e(`Achieving your fitness goals isn’t just about calories — it’s also about
- where those calories come from. Macronutrients (protein, carbohydrates, and
- fats) play specific roles in fueling your body and supporting recovery and
- growth.
This macro calculator helps you determine the right balance of
- macronutrients based on your body, lifestyle, and objectives. It’s an
- essential tool for structuring a nutrition plan that works for you.
`,1),l=e(` `,1);function u(e){var u=l(),d=r(u);a(d,{title:`Macro Calculator`,children:(e,r)=>{var i=c();t(2),n(e,i)},$$slots:{default:!0}});var f=i(d,2);o(f,{});var p=i(f,2);s(p,{}),n(e,u)}export{u as component};
-//# sourceMappingURL=25.CNKnMmqN.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/25.Dp4RU09m.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/25.Dp4RU09m.js
deleted file mode 100644
index ca52065f5509d93bd574d615e34e75707499674f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/25.Dp4RU09m.js
+++ /dev/null
@@ -1,6 +0,0 @@
-import{B as e,Gt as t,R as n,Rt as r,X as i,bt as a,c as o,dt as s,ft as c,zt as l}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{N as u}from"../chunks/D4YTmIdr.js";import"../chunks/TRI33amZ.js";import{i as d,t as f}from"../chunks/DT-49r4b.js";import{t as p}from"../chunks/CyAoRv7T.js";var m=e(`Creating a calorie deficit is key to losing weight — it means consuming
- fewer calories than your body burns in a day. But finding the right deficit
- for safe and sustainable progress can be challenging.
This calculator helps you estimate the ideal daily calorie reduction based
- on your activity level and goals. It's a smart, data-driven way to lose fat
- without compromising energy or health.
`,1),h=e(` `,1);function g(e,g){l(g,!1),o();var _=h(),v=s(_);d(v,{title:`Calorie Deficit Calculator`,children:(e,r)=>{var i=m();t(2),n(e,i)},$$slots:{default:!0}});var y=c(v,2);{let e=a(()=>({goal:u[`Lose fat`]}));f(y,{get defaults(){return i(e)}})}var b=c(y,2);p(b,{}),n(e,_),r()}export{g as component};
-//# sourceMappingURL=25.Dp4RU09m.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/26.CjqpFtd3.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/26.CjqpFtd3.js
deleted file mode 100644
index 95d2fb0fd308c4bfcb1b702426b799e9ed3fa2a8..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/26.CjqpFtd3.js
+++ /dev/null
@@ -1,7 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,ft as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{i as a,t as o}from"../chunks/DT-49r4b.js";import{t as s}from"../chunks/CyAoRv7T.js";var c=e(`Achieving your fitness goals isn’t just about calories — it’s also about
- where those calories come from. Macronutrients (protein, carbohydrates, and
- fats) play specific roles in fueling your body and supporting recovery and
- growth.
This macro calculator helps you determine the right balance of
- macronutrients based on your body, lifestyle, and objectives. It’s an
- essential tool for structuring a nutrition plan that works for you.
`,1),l=e(` `,1);function u(e){var u=l(),d=r(u);a(d,{title:`Macro Calculator`,children:(e,r)=>{var i=c();t(2),n(e,i)},$$slots:{default:!0}});var f=i(d,2);o(f,{});var p=i(f,2);s(p,{}),n(e,u)}export{u as component};
-//# sourceMappingURL=26.CjqpFtd3.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/26.sJysPs9B.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/26.sJysPs9B.js
deleted file mode 100644
index 446f1ee0c1791792632e9d90a245f527308f57ba..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/26.sJysPs9B.js
+++ /dev/null
@@ -1,6 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,ft as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{i as a,t as o}from"../chunks/DB26Q5bQ.js";import{t as s}from"../chunks/CyAoRv7T.js";var c=e(`Protein is crucial for building and maintaining muscle, supporting recovery,
- and keeping you full throughout the day. But how much do you really need?
This calculator estimates your ideal daily protein intake based on your body
- weight, activity level, and fitness goals. Whether you're an athlete or just
- trying to stay healthy, this tool ensures you're getting the protein your
- body needs.
`,1),l=e(` `,1);function u(e){var u=l(),d=r(u);a(d,{title:`Protein Intake Calculator`,children:(e,r)=>{var i=c();t(2),n(e,i)},$$slots:{default:!0}});var f=i(d,2);o(f,{});var p=i(f,2);s(p,{}),n(e,u)}export{u as component};
-//# sourceMappingURL=26.sJysPs9B.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/27.6LJNRzUu.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/27.6LJNRzUu.js
deleted file mode 100644
index 6b7916eda1bbe1064bcee48ade995f88caa0ee46..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/27.6LJNRzUu.js
+++ /dev/null
@@ -1,128 +0,0 @@
-import{B as e,C as t,Gt as n,Kt as r,L as i,R as a,U as o,at as s,dt as c,ft as l,p as u,s as d,ut as f,w as p,z as m}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as h}from"../chunks/B5txXKL4.js";import"../chunks/TRI33amZ.js";import{i as g,t as _}from"../chunks/DB26Q5bQ.js";import{t as v}from"../chunks/Z1axTFKm.js";import{t as y}from"../chunks/Ckx9xkGz.js";import{t as b}from"../chunks/dG4ZRKoZ.js";import{t as x}from"../chunks/IOMpRlBf.js";var S=e(`Use our TDEE calculator to estimate how many calories you burn in a typical
- day. Your result starts with your maintenance calories, then adjusts for fat
- loss, maintenance, or muscle gain, giving you a practical daily calorie
- target, suggested macros, and meal-planning options in one place.
Enter your age, sex, height, weight, body fat estimate, and activity level.
- In seconds, you'll see personalized calorie and macro targets you can
- instantly turn into a personalized meal plan.
`,1),C=e(`These are three different measurements that serve different purposes:
BMR (Basal Metabolic Rate) is the number of calories your body burns
- at complete rest, just to keep you alive. It doesn't include any activity
- or digestion.TDEE (Total Daily Energy Expenditure) builds on BMR by adding activity
- and the thermic effect of food. TDEE is the number you should use when setting
- calorie targets.BMI (Body Mass Index) is a ratio of height to weight. It's a population-level
- screening tool, not a measure of metabolism, body composition, or daily calorie
- needs.Yes. Your TDEE shifts as your body weight, muscle mass, age, and activity
- level change. It's a good idea to recalculate every 6–8 weeks, or sooner
- if your weight has changed by more than 5% or your activity level has
- shifted significantly.
It's also worth noting that your body can adapt to prolonged calorie
- restriction by slightly reducing energy expenditure, a process sometimes
- called metabolic adaptation. The effect is small, and likely not
- noticeable in most people, but it can be a reason periodic diet breaks or
- maintenance phases may be beneficial during longer cuts.
`,1),T=e(`It's an evidence-based estimate, not a measurement. The Mifflin-St Jeor
- equation is among the most validated predictive formulas for BMR, but
- real-world calorie burn is influenced by genetics, hormones, sleep
- quality, stress, and other factors no equation accounts for.
Use your result as a starting point, then let your actual progress over
- 1–2 weeks tell you whether to adjust up or down.
`,1),E=e(`Not necessarily. Daily calorie burn varies naturally, and that's fine.
- What matters is your average intake over the course of a week. Some people
- also prefer calorie cycling (eating more on training days, less on rest
- days), which is a perfectly valid approach as long as the weekly total
- aligns with your goal.
`),D=e(`Recalculate when your body weight changes meaningfully (roughly 5% or
- more), your routine changes significantly, or your activity level shifts
- enough that your current targets no longer match your real-world results.
`),O=e(` What Is TDEE? TDEE stands for Total Daily Energy Expenditure. It's an estimate of how many
- calories your body burns over a full day, not just during exercise, but across
- everything your body does.
Your TDEE is made up of three main components:
Basal Metabolic Rate (BMR): The energy your body uses at rest to keep you
- alive: breathing, circulation, cell repair, temperature regulation. For most people,
- BMR accounts for roughly 60–70% of total daily calorie burn.Activity Thermogenesis: All the calories you burn through movement, from
- structured exercise to walking, standing, chores, and fidgeting. This typically
- makes up 15–30% of TDEE and is the most variable component from person to person.Thermic Effect of Food (TEF): The energy your body uses to digest,
- absorb, and process food. TEF accounts for roughly 10% of daily calorie
- burn, though it varies by macronutrient. Protein requires more energy to
- digest than carbs or fat (Westerterp, 2004 ).Your TDEE is the foundation behind any calorie-based plan. Eat at your TDEE
- and your weight stays roughly stable. Eat below it and you lose weight; eat
- above it and you gain.
What Affects Your TDEE Even two people who weigh the same can have meaningfully different calorie
- needs. The main factors that influence your TDEE include:
Body composition: Muscle tissue is more metabolically active than fat
- tissue. People with more lean mass burn more calories at rest (Müller et al., 2009 ).Age: Metabolic rate tends to decline over time, partly from gradual
- loss of muscle mass, though the decline is more gradual than many people
- assume. A large cross-sectional study found that total energy expenditure
- stays relatively stable from roughly age 20 to 60 before decreasing more
- notably (Pontzer et al., 2021 ).Sex: On average, men burn more calories than women at the same body weight,
- largely because of differences in lean mass.Daily movement: The calories you burn outside of formal exercise,
- often called Non-Exercise Activity Thermogenesis (NEAT), can vary enormously
- between individuals and has a significant impact on total energy expenditure
- (Levine, 2002 ).Genetics and hormones: Thyroid function, cortisol, sleep quality, and individual
- metabolic variation all play a role, though these are harder to quantify.How Your Calorie Target Is Calculated This calculator uses the Mifflin-St Jeor equation (Mifflin et al., 1990 ) to estimate your Basal Metabolic Rate, then applies an activity multiplier
- to arrive at your estimated TDEE. The Mifflin-St Jeor equation is generally
- considered the most accurate predictive formula for BMR in non-obese
- individuals (Frankenfield et al., 2005 ).
After estimating your maintenance calories, we also suggest macronutrient
- targets (protein, carbs, and fat) based on your goal, activity level, and body
- composition. You can fully customize these numbers when you create a free
- account.
An important note on accuracy: All TDEE calculators, including this one,
- produce estimates, not exact measurements. Your actual energy expenditure depends
- on factors no formula can fully capture (genetics, hormones, sleep, stress, and
- more). The most useful way to use your result is to follow it consistently for 1–2
- weeks, then adjust based on your weight trend, training performance, hunger, and
- energy. Err in the direction of your goals: if you're trying to lose weight, round
- down; if you're trying to gain, round up.
As always, consult a healthcare professional before making major changes to
- your diet.
Choosing Your Activity Level Activity is usually the least precise input in a TDEE estimate. Pick the
- description closest to the life you regularly lead, then let your results tell
- you whether it needs adjusting.
Desk job, light exercise: Most of your day is seated, with some walking
- or occasional workouts.Lightly active, workout 3-4 times/week: You spend more time on your feet
- or train several times during a typical week.Active daily, frequent exercise: You move meaningfully every day and exercise
- on most days.Very athletic: Vigorous training or a physically demanding routine is a
- normal part of most days.Extremely athletic: You combine intense training with a very high-volume
- schedule or physical job. This category fits relatively few people.Stuck between two levels? Lean toward your goal. Pick the lower one if you're
- trying to lose weight, or the higher one if you're trying to gain, so any
- error works in your favor.
Then test your target for two or three weeks and watch your weight trend. If
- it doesn't match your goal, adjust your Calories and test again.
How We Suggest Macros Based on Your TDEE After estimating your calorie target, we suggest starting targets for protein,
- carbohydrates, and fat. Our aim is to make sure you hit healthy minimums for
- each macronutrient while leaving enough flexibility to enjoy the foods you
- like. These are starting points, and you can fully customize them.
Protein Protein is essential for muscle repair, recovery, and maintaining lean mass.
- It's also the most satiating macronutrient, which makes it particularly useful
- during fat loss.
How much you need depends on your goals and activity level:
The RDA is 0.36 g/lb (0.8 g/kg), which is enough to prevent deficiency in
- most sedentary adults but likely suboptimal if you're active or in a calorie
- deficit. Research suggests that up to ~0.82 g/lb (1.8 g/kg) is the approximate
- ceiling for benefits to muscle protein synthesis in most people (Phillips & Van Loon, 2011 ). During a cut, higher protein intakes (up to ~1.1 g/lb or 2.4 g/kg) can help
- preserve lean mass while losing fat, particularly in trained athletes (Hector & Phillips, 2018 ). We set your protein target based on your body weight, body fat estimate,
- activity level, and goal. If you're losing weight or very active, your target
- will be higher. If you're maintaining and less active, it'll be more moderate.
Carbohydrates Carbs are your body's preferred fuel source, especially during
- moderate-to-high intensity exercise. We scale your carb target based on your
- activity level, weight, and goal.
If you're more active, you'll generally need more carbohydrates to support
- training performance and recovery. If you're more sedentary or focused on fat
- loss, a lower carb target can help control total calories and manage hunger,
- though this is a preference, not a requirement. What matters most is total
- calorie intake.
Fat Fat is essential for hormone production (including testosterone and estrogen),
- absorption of fat-soluble vitamins (A, D, E, K), and brain function. Going too
- low on fat can impair hormonal health.
Research on bodybuilders suggests a minimum of 0.5 g/kg (about 0.23 g/lb) per day to support essential fatty acid needs and hormonal health (Iraki et al., 2019 ), though that's in the context of fairly aggressive dieting. We set a
- somewhat higher floor for a better balance of satiety and sanity: 0.3 g/lb
- during a cut, and 0.5 g/lb for maintenance or gaining phases. Your actual fat
- intake will often end up above the floor depending on the meals and recipes in
- your diet.
A Note on Macro Percentages If you use our meal planner, we allow you to set targets as percentages if you
- prefer, but we don't recommend it for most people. Your body doesn't need a
- specific ratio of macros. It needs enough of each to function well. Fixed
- percentages can be unnecessarily restrictive and may leave you under- or over-consuming
- a given macro depending on your calorie level. Our approach focuses on absolute
- minimums (in grams) rather than arbitrary ratios. This also has the added benefit
- of giving you a lot more flexibility with food choices.
Using Your TDEE for Fat Loss, Maintenance, or Muscle Gain Your TDEE tells you roughly how many calories you need to maintain your
- current weight. From there, adjusting is straightforward:
For fat loss: Aim to eat 10–25% below your TDEE. For most people, this
- means a deficit of roughly 300–500 calories per day. Our calculator defaults to
- a 20% reduction (0.8x your TDEE), which is a moderate starting point. Larger deficits
- can accelerate fat loss but also increase muscle loss, hunger, and the risk of
- rebounding. Patience tends to produce better long-term results.For muscle gain: Eat 10–20% above your TDEE, combined with a strength training
- program and adequate protein. Our calculator defaults to a 15% surplus (1.15x
- your TDEE), which keeps gains relatively lean. Without a training stimulus, a
- surplus is more likely to be stored as fat.For maintenance: Eat roughly at your TDEE. This is also a good place to
- spend time between cutting and gaining phases to let your metabolism and hormones
- normalize.These are practical starting targets. Real energy expenditure changes over
- time as your body weight, activity, and routine shift, so it's normal to
- recalculate and fine-tune your intake based on actual results.
Turn Your TDEE Into a Meal Plan Knowing your calorie and macro targets is useful, but the real value is
- turning them into meals you can actually follow. Once you have your TDEE-based
- calorie target and macro suggestions, you can use them as nutrition targets
- for a personalized meal plan that fits your diet preferences, schedule, and
- goal.
Eat This Much lets you choose from a variety of diet styles (keto,
- Mediterranean, paleo, vegan, vegetarian, or anything) and generate a meal plan
- built around your numbers. The calculator above has a 1-click button to turn
- your targets into a meal plan, so you can understand your calorie needs and
- start acting on them right away.
Frequently Asked Questions This calculator provides an estimate and is for informational purposes only.
- It is not a substitute for professional medical advice. Your individual
- calorie needs may vary based on factors this calculator cannot measure. Please
- consult a healthcare professional or registered dietitian before making
- significant changes to your diet or exercise routine. `,1);function k(e){let k={"@context":`https://schema.org`,"@graph":[{"@type":`Organization`,"@id":`/#organization`,name:`Eat This Much`,url:`/`},{"@type":`WebApplication`,"@id":`/tdee-calculator#app`,name:`TDEE Calculator`,url:`/tdee-calculator`,applicationCategory:`HealthApplication`,operatingSystem:`All`,description:`Estimate your TDEE and daily calories for maintenance, fat loss, or muscle gain. Get suggested macros and turn your targets into a personalized meal plan.`,publisher:{"@id":`/#organization`},provider:{"@id":`/#organization`},offers:{"@type":`Offer`,price:`0`,priceCurrency:`USD`}},{"@type":`HowTo`,"@id":`/tdee-calculator#howto`,name:`How to Use This TDEE Calculator`,step:[{"@type":`HowToStep`,name:`Enter your basic stats`,text:`Enter your sex, age, height, and weight. These are the primary inputs for the Mifflin-St Jeor equation used to estimate your Basal Metabolic Rate.`},{"@type":`HowToStep`,name:`Estimate your body fat`,text:`Choose between Low, Medium, and High. This helps estimate your lean body mass so we can set an appropriate protein target. If you are unsure, Medium is a reasonable default.`},{"@type":`HowToStep`,name:`Choose your activity level`,text:`Pick the level that best matches your typical week, not your most ambitious one. If you are between two levels, lean toward the lower option if your goal is fat loss, or the higher option if your goal is muscle gain.`},{"@type":`HowToStep`,name:`View your results`,text:`Submit your details to see your estimated TDEE (maintenance calories), suggested macros, and options to adjust your goal or generate a custom meal plan.`}]},{"@type":`FAQPage`,"@id":`/tdee-calculator#faq`,mainEntity:[{"@type":`Question`,name:`What's the difference between TDEE, BMR, and BMI?`,acceptedAnswer:{"@type":`Answer`,text:`BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest, just to keep you alive. TDEE (Total Daily Energy Expenditure) builds on BMR by adding activity and the thermic effect of food. TDEE is the number you should use when setting calorie targets. BMI (Body Mass Index) is a ratio of height to weight. It is a population-level screening tool, not a measure of metabolism, body composition, or daily calorie needs.`}},{"@type":`Question`,name:`Can my TDEE change over time?`,acceptedAnswer:{"@type":`Answer`,text:`Yes. Your TDEE shifts as your body weight, muscle mass, age, and activity level change. It's a good idea to recalculate every 6–8 weeks, or sooner if your weight has changed by more than 5% or your activity level has shifted significantly. Your body can also adapt to prolonged calorie restriction by slightly reducing energy expenditure, a process sometimes called metabolic adaptation.`}},{"@type":`Question`,name:`How accurate is this TDEE calculator?`,acceptedAnswer:{"@type":`Answer`,text:`It's an evidence-based estimate, not a measurement. The Mifflin-St Jeor equation is among the most validated predictive formulas for BMR, but real-world calorie burn is influenced by genetics, hormones, sleep quality, stress, and other factors no equation accounts for. 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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/27.B2c7tN-8.js
+++ /dev/null
@@ -1,6 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,ft as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{i as a,t as o}from"../chunks/DT-49r4b.js";import{t as s}from"../chunks/CyAoRv7T.js";var c=e(`Protein is crucial for building and maintaining muscle, supporting recovery,
- and keeping you full throughout the day. But how much do you really need?
This calculator estimates your ideal daily protein intake based on your body
- weight, activity level, and fitness goals. Whether you're an athlete or just
- trying to stay healthy, this tool ensures you're getting the protein your
- body needs.
`,1),l=e(` `,1);function u(e){var u=l(),d=r(u);a(d,{title:`Protein Intake Calculator`,children:(e,r)=>{var i=c();t(2),n(e,i)},$$slots:{default:!0}});var f=i(d,2);o(f,{});var p=i(f,2);s(p,{}),n(e,u)}export{u as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/28.BMfwCVt1.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/28.BMfwCVt1.js
deleted file mode 100644
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/28.BMfwCVt1.js
+++ /dev/null
@@ -1,128 +0,0 @@
-import{B as e,C as t,Gt as n,Kt as r,L as i,R as a,U as o,at as s,dt as c,ft as l,p as u,s as d,ut as f,w as p,z as m}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as h}from"../chunks/B5txXKL4.js";import"../chunks/TRI33amZ.js";import{i as g,t as _}from"../chunks/DT-49r4b.js";import{t as v}from"../chunks/Z1axTFKm.js";import{t as y}from"../chunks/Ckx9xkGz.js";import{t as b}from"../chunks/dG4ZRKoZ.js";import{t as x}from"../chunks/IOMpRlBf.js";var S=e(`Use our TDEE calculator to estimate how many calories you burn in a typical
- day. Your result starts with your maintenance calories, then adjusts for fat
- loss, maintenance, or muscle gain, giving you a practical daily calorie
- target, suggested macros, and meal-planning options in one place.
Enter your age, sex, height, weight, body fat estimate, and activity level.
- In seconds, you'll see personalized calorie and macro targets you can
- instantly turn into a personalized meal plan.
`,1),C=e(`These are three different measurements that serve different purposes:
BMR (Basal Metabolic Rate) is the number of calories your body burns
- at complete rest, just to keep you alive. It doesn't include any activity
- or digestion.TDEE (Total Daily Energy Expenditure) builds on BMR by adding activity
- and the thermic effect of food. TDEE is the number you should use when setting
- calorie targets.BMI (Body Mass Index) is a ratio of height to weight. It's a population-level
- screening tool, not a measure of metabolism, body composition, or daily calorie
- needs.Yes. Your TDEE shifts as your body weight, muscle mass, age, and activity
- level change. It's a good idea to recalculate every 6–8 weeks, or sooner
- if your weight has changed by more than 5% or your activity level has
- shifted significantly.
It's also worth noting that your body can adapt to prolonged calorie
- restriction by slightly reducing energy expenditure, a process sometimes
- called metabolic adaptation. The effect is small, and likely not
- noticeable in most people, but it can be a reason periodic diet breaks or
- maintenance phases may be beneficial during longer cuts.
`,1),T=e(`It's an evidence-based estimate, not a measurement. The Mifflin-St Jeor
- equation is among the most validated predictive formulas for BMR, but
- real-world calorie burn is influenced by genetics, hormones, sleep
- quality, stress, and other factors no equation accounts for.
Use your result as a starting point, then let your actual progress over
- 1–2 weeks tell you whether to adjust up or down.
`,1),E=e(`Not necessarily. Daily calorie burn varies naturally, and that's fine.
- What matters is your average intake over the course of a week. Some people
- also prefer calorie cycling (eating more on training days, less on rest
- days), which is a perfectly valid approach as long as the weekly total
- aligns with your goal.
`),D=e(`Recalculate when your body weight changes meaningfully (roughly 5% or
- more), your routine changes significantly, or your activity level shifts
- enough that your current targets no longer match your real-world results.
`),O=e(` What Is TDEE? TDEE stands for Total Daily Energy Expenditure. It's an estimate of how many
- calories your body burns over a full day, not just during exercise, but across
- everything your body does.
Your TDEE is made up of three main components:
Basal Metabolic Rate (BMR): The energy your body uses at rest to keep you
- alive: breathing, circulation, cell repair, temperature regulation. For most people,
- BMR accounts for roughly 60–70% of total daily calorie burn.Activity Thermogenesis: All the calories you burn through movement, from
- structured exercise to walking, standing, chores, and fidgeting. This typically
- makes up 15–30% of TDEE and is the most variable component from person to person.Thermic Effect of Food (TEF): The energy your body uses to digest,
- absorb, and process food. TEF accounts for roughly 10% of daily calorie
- burn, though it varies by macronutrient. Protein requires more energy to
- digest than carbs or fat (Westerterp, 2004 ).Your TDEE is the foundation behind any calorie-based plan. Eat at your TDEE
- and your weight stays roughly stable. Eat below it and you lose weight; eat
- above it and you gain.
What Affects Your TDEE Even two people who weigh the same can have meaningfully different calorie
- needs. The main factors that influence your TDEE include:
Body composition: Muscle tissue is more metabolically active than fat
- tissue. People with more lean mass burn more calories at rest (Müller et al., 2009 ).Age: Metabolic rate tends to decline over time, partly from gradual
- loss of muscle mass, though the decline is more gradual than many people
- assume. A large cross-sectional study found that total energy expenditure
- stays relatively stable from roughly age 20 to 60 before decreasing more
- notably (Pontzer et al., 2021 ).Sex: On average, men burn more calories than women at the same body weight,
- largely because of differences in lean mass.Daily movement: The calories you burn outside of formal exercise,
- often called Non-Exercise Activity Thermogenesis (NEAT), can vary enormously
- between individuals and has a significant impact on total energy expenditure
- (Levine, 2002 ).Genetics and hormones: Thyroid function, cortisol, sleep quality, and individual
- metabolic variation all play a role, though these are harder to quantify.How Your Calorie Target Is Calculated This calculator uses the Mifflin-St Jeor equation (Mifflin et al., 1990 ) to estimate your Basal Metabolic Rate, then applies an activity multiplier
- to arrive at your estimated TDEE. The Mifflin-St Jeor equation is generally
- considered the most accurate predictive formula for BMR in non-obese
- individuals (Frankenfield et al., 2005 ).
After estimating your maintenance calories, we also suggest macronutrient
- targets (protein, carbs, and fat) based on your goal, activity level, and body
- composition. You can fully customize these numbers when you create a free
- account.
An important note on accuracy: All TDEE calculators, including this one,
- produce estimates, not exact measurements. Your actual energy expenditure depends
- on factors no formula can fully capture (genetics, hormones, sleep, stress, and
- more). The most useful way to use your result is to follow it consistently for 1–2
- weeks, then adjust based on your weight trend, training performance, hunger, and
- energy. Err in the direction of your goals: if you're trying to lose weight, round
- down; if you're trying to gain, round up.
As always, consult a healthcare professional before making major changes to
- your diet.
Choosing Your Activity Level Activity is usually the least precise input in a TDEE estimate. Pick the
- description closest to the life you regularly lead, then let your results tell
- you whether it needs adjusting.
Desk job, light exercise: Most of your day is seated, with some walking
- or occasional workouts.Lightly active, workout 3-4 times/week: You spend more time on your feet
- or train several times during a typical week.Active daily, frequent exercise: You move meaningfully every day and exercise
- on most days.Very athletic: Vigorous training or a physically demanding routine is a
- normal part of most days.Extremely athletic: You combine intense training with a very high-volume
- schedule or physical job. This category fits relatively few people.Stuck between two levels? Lean toward your goal. Pick the lower one if you're
- trying to lose weight, or the higher one if you're trying to gain, so any
- error works in your favor.
Then test your target for two or three weeks and watch your weight trend. If
- it doesn't match your goal, adjust your Calories and test again.
How We Suggest Macros Based on Your TDEE After estimating your calorie target, we suggest starting targets for protein,
- carbohydrates, and fat. Our aim is to make sure you hit healthy minimums for
- each macronutrient while leaving enough flexibility to enjoy the foods you
- like. These are starting points, and you can fully customize them.
Protein Protein is essential for muscle repair, recovery, and maintaining lean mass.
- It's also the most satiating macronutrient, which makes it particularly useful
- during fat loss.
How much you need depends on your goals and activity level:
The RDA is 0.36 g/lb (0.8 g/kg), which is enough to prevent deficiency in
- most sedentary adults but likely suboptimal if you're active or in a calorie
- deficit. Research suggests that up to ~0.82 g/lb (1.8 g/kg) is the approximate
- ceiling for benefits to muscle protein synthesis in most people (Phillips & Van Loon, 2011 ). During a cut, higher protein intakes (up to ~1.1 g/lb or 2.4 g/kg) can help
- preserve lean mass while losing fat, particularly in trained athletes (Hector & Phillips, 2018 ). We set your protein target based on your body weight, body fat estimate,
- activity level, and goal. If you're losing weight or very active, your target
- will be higher. If you're maintaining and less active, it'll be more moderate.
Carbohydrates Carbs are your body's preferred fuel source, especially during
- moderate-to-high intensity exercise. We scale your carb target based on your
- activity level, weight, and goal.
If you're more active, you'll generally need more carbohydrates to support
- training performance and recovery. If you're more sedentary or focused on fat
- loss, a lower carb target can help control total calories and manage hunger,
- though this is a preference, not a requirement. What matters most is total
- calorie intake.
Fat Fat is essential for hormone production (including testosterone and estrogen),
- absorption of fat-soluble vitamins (A, D, E, K), and brain function. Going too
- low on fat can impair hormonal health.
Research on bodybuilders suggests a minimum of 0.5 g/kg (about 0.23 g/lb) per day to support essential fatty acid needs and hormonal health (Iraki et al., 2019 ), though that's in the context of fairly aggressive dieting. We set a
- somewhat higher floor for a better balance of satiety and sanity: 0.3 g/lb
- during a cut, and 0.5 g/lb for maintenance or gaining phases. Your actual fat
- intake will often end up above the floor depending on the meals and recipes in
- your diet.
A Note on Macro Percentages If you use our meal planner, we allow you to set targets as percentages if you
- prefer, but we don't recommend it for most people. Your body doesn't need a
- specific ratio of macros. It needs enough of each to function well. Fixed
- percentages can be unnecessarily restrictive and may leave you under- or over-consuming
- a given macro depending on your calorie level. Our approach focuses on absolute
- minimums (in grams) rather than arbitrary ratios. This also has the added benefit
- of giving you a lot more flexibility with food choices.
Using Your TDEE for Fat Loss, Maintenance, or Muscle Gain Your TDEE tells you roughly how many calories you need to maintain your
- current weight. From there, adjusting is straightforward:
For fat loss: Aim to eat 10–25% below your TDEE. For most people, this
- means a deficit of roughly 300–500 calories per day. Our calculator defaults to
- a 20% reduction (0.8x your TDEE), which is a moderate starting point. Larger deficits
- can accelerate fat loss but also increase muscle loss, hunger, and the risk of
- rebounding. Patience tends to produce better long-term results.For muscle gain: Eat 10–20% above your TDEE, combined with a strength training
- program and adequate protein. Our calculator defaults to a 15% surplus (1.15x
- your TDEE), which keeps gains relatively lean. Without a training stimulus, a
- surplus is more likely to be stored as fat.For maintenance: Eat roughly at your TDEE. This is also a good place to
- spend time between cutting and gaining phases to let your metabolism and hormones
- normalize.These are practical starting targets. Real energy expenditure changes over
- time as your body weight, activity, and routine shift, so it's normal to
- recalculate and fine-tune your intake based on actual results.
Turn Your TDEE Into a Meal Plan Knowing your calorie and macro targets is useful, but the real value is
- turning them into meals you can actually follow. Once you have your TDEE-based
- calorie target and macro suggestions, you can use them as nutrition targets
- for a personalized meal plan that fits your diet preferences, schedule, and
- goal.
Eat This Much lets you choose from a variety of diet styles (keto,
- Mediterranean, paleo, vegan, vegetarian, or anything) and generate a meal plan
- built around your numbers. The calculator above has a 1-click button to turn
- your targets into a meal plan, so you can understand your calorie needs and
- start acting on them right away.
Frequently Asked Questions This calculator provides an estimate and is for informational purposes only.
- It is not a substitute for professional medical advice. Your individual
- calorie needs may vary based on factors this calculator cannot measure. Please
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+++ /dev/null
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- preferences, budget, and schedule. Reach your diet and nutritional goals
- with our calorie calculator, weekly meal plans, grocery lists and more.
For Health & Fitness Professionals
Powerful, fast meal planning to level up your business.
`);function B(e){var n=z(),r=m(n);I(r,{title:`Follow any eating style or create your own`,get image(){return P},children:(e,n)=>{t();var r=s(`You can customize popular eating styles like vegan and paleo to match your
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Affiliate Terms and Conditions Our affiliates are important to us at Eat This Much. We do our best to treat
- you with the fairness and respect you deserve, and we simply ask the same
- consideration of you. The following agreement has been written with your needs
- in mind, as well as to protect our company's brand, so please bear with us
- through this legal formality.
If you have any questions, please don't hesitate to let us know at support@eatthismuch.com
AFFILIATE AGREEMENT PLEASE READ THE ENTIRE AGREEMENT. YOU MAY PRINT THIS PAGE FOR YOUR RECORDS.
- THIS IS A LEGAL AGREEMENT BETWEEN YOU AND EAT THIS MUCH, INC. EAT THIS MUCH,
- INC IS A DELAWARE CORPORATION, AND MAY HENCEFORTH BE REFERRED TO AS EAT THIS
- MUCH INC., EAT THIS MUCH, EATTHISMUCH, OR EATTHISMUCH.COM.
BY SUBMITTING THE ONLINE APPLICATION YOU ARE AGREEING THAT YOU HAVE READ AND
- UNDERSTAND THE TERMS AND CONDITIONS OF THIS AGREEMENT AND THAT YOU AGREE TO BE
- LEGALLY RESPONSIBLE FOR EACH AND EVERY TERM AND CONDITION.
Overview This Agreement contains the complete terms and conditions that apply to you
- becoming an affiliate in Eat This Much's Affiliate Program. The purpose of
- this Agreement is to allow HTML linking between your web site (or other
- promotional materials) and the EatThisMuch.com web site. Please note that
- throughout this Agreement, "we," "us," and "our" refer to Eat This Much and
- EatThisMuch.com, and "you," "your," and "yours" refer to the affiliate.
Affiliate Obligations To begin the enrollment process, you will complete and submit the online
- application at the Eat This Much website. We may reject your application at
- our sole discretion. We may cancel your application if we determine that
- your site is unsuitable for our Program, including if it: Promotes sexually explicit materials Promotes violence Promotes discrimination based on race, sex, religion, nationality,
- disability, sexual orientation, or age Promotes illegal activities Incorporates any materials which infringe or assist others to infringe
- on any copyright, trademark or other intellectual property rights or to
- violate the law Includes "Eat This Much" or variations or misspellings thereof in its
- domain name Is otherwise in any way unlawful, harmful, threatening, defamatory,
- obscene, harassing, or racially, ethnically or otherwise objectionable
- to us in our sole discretion. Contains software downloads that potentially enable diversions of
- commission from other affiliates in our program. You may not create or design your website or any other website that you
- operate, explicitly or implied in a manner which resembles our website
- nor design your website in a manner which leads customers to believe you
- are EatThisMuch.com or any other affiliated business. EatThisMuch.com reserves the right, at any time, to review your placement
- and approve the use of Your Links and require that you change the placement
- or use to comply with the guidelines provided to you. The maintenance and the updating of your site will be your responsibility.
- We may monitor your site as we feel necessary to make sure that it is
- up-to-date and to notify you of any changes that we feel should enhance your
- performance. It is entirely your responsibility to follow all applicable intellectual
- property and other laws that pertain to your site. You must have express
- permission to use any person's copyrighted material, whether it be a
- writing, an image, or any other copyrightable work. We will not be
- responsible (and you will be solely responsible) if you use another person's
- copyrighted material or other intellectual property in violation of the law
- or any third party rights. EatThisMuch.com Rights and Obligations We have the right to monitor your site at any time to determine if you are
- following the terms and conditions of this Agreement. We may notify you of
- any changes to your site that we feel should be made, or to make sure that
- your links to our web site are appropriate and to notify further you of any
- changes that we feel should be made. If you do not make the changes to your
- site that we feel are necessary, we reserve the right to terminate your
- participation in the EatThisMuch.com Affiliate Program. EatThisMuch.com reserves the right to terminate this Agreement and your
- participation in the EatThisMuch.com Affiliate Program immediately and
- without notice to you should you commit fraud in your use of the
- EatThisMuch.com Affiliate Program or should you abuse this program in any
- way. If such fraud or abuse is detected, EatThisMuch.com shall not be liable
- to you for any commissions for such fraudulent sales. This Agreement will begin upon our acceptance of your Affiliate application,
- and will continue unless terminated hereunder. Termination Either you or we may end this Agreement AT ANY TIME, with or without cause, by
- giving the other party written notice. Written notice can be in the form of
- mail, email or fax. In addition, this Agreement will terminate immediately
- upon any breach of this Agreement by you.
Modification We may modify any of the terms and conditions in this Agreement at any time at
- our sole discretion. In such event, you will be notified by email.
- Modifications may include, but are not limited to, changes in the payment
- procedures and EatThisMuch.com's Affiliate Program rules. If any modification
- is unacceptable to you, your only option is to end this Agreement. Your
- continued participation in EatThisMuch.com's Affiliate Program following the
- posting of the change notice or new Agreement on our site will indicate your
- agreement to the changes.
Payment EatThisMuch.com uses a third party to handle all of the tracking and payment
- (Stripe). Stripe is a secure payment processor and we store no payment info on
- our own servers other than the last 4 digits of the subscriber's credit card
- number to notify which card is being used.
Payouts to affiliates will be done through PayPal or Stripe's own payment
- transfer API. We can also make standard ACH transfers of affiliate payments if
- both parties agree outside of these terms.
Access to Affiliate Account Interface Your commission will be described in the “Affiliate” tab of the standard
- EatThisMuch.com “Settings” menu. This tab will appear once you sign up as an
- affiliate.
Promotion Restrictions You are free to promote your own web sites, but any promotion that
- mentions EatThisMuch.com could be perceived by the public or the press as
- a joint effort. You should know that certain forms of advertising are
- always prohibited by EatThisMuch.com. For example, advertising commonly
- referred to as "spamming" is unacceptable and could cause damage to our
- name. Other generally prohibited forms of advertising include the use of
- unsolicited commercial email (UCE), postings to non-commercial newsgroups
- and cross-posting to multiple newsgroups at once. In addition, you may not
- advertise in any way that effectively conceals or misrepresents your
- identity, your domain name, or your email address. You may use mailings to
- customers to promote EatThisMuch.com so long as the recipient is already a
- customer or subscriber of your services or web site, and recipients have
- the option to remove themselves from future mailings.
Also, you may post to newsgroups to promote EatThisMuch.com so long as the
- group specifically welcomes commercial messages. At all times, you must
- clearly represent yourself and your web sites as independent from
- EatThisMuch.com. If it comes to our attention that you are spamming, we
- will consider that cause for immediate termination of this Agreement and
- your participation in the EatThisMuch.com Affiliate Program. Any pending
- balances owed to you will not be paid if your account is terminated due to
- such unacceptable advertising or solicitation.
Affiliates that among other keywords or exclusively bid in their
- Pay-Per-Click campaigns on keywords such as eatthismucht.com, eatthismucht,
- www.eatthismucht, www.eatthismucht.com, and/or any misspellings or similar
- alterations of these – be it separately or in combination with other
- keywords – and do not direct the traffic from such campaigns to their own
- website prior to re-directing it to ours, will be considered trademark
- violators, and will be banned from EatThisMuch's Affiliate Program. We will
- do everything possible to contact the affiliate prior to the ban. However,
- we reserve the right to expel any trademark violator from our affiliate
- program without prior notice, and on the first occurrence of such PPC
- bidding behavior. Affiliates are not prohibited from keying in prospect's information into the
- lead form as long as the prospects' information is real and true, and these
- are valid leads (i.e. sincerely interested in EatThisMuch's service). Affiliate shall not transmit any so-called “interstitials,” “Parasiteware™,”
- “Parasitic Marketing,” “Shopping Assistance Application,” “Toolbar
- Installations and/or Add-ons,” “Shopping Wallets” or “deceptive pop-ups
- and/or pop-unders” to consumers from the time the consumer clicks on a
- qualifying link until such time as the consumer has fully exited
- EatThisMuch's site (i.e., no page from our site or any EatThisMuch.com's
- content or branding is visible on the end-user's screen). As used herein a.
- “Parasiteware™” and “Parasitic Marketing” shall mean an application that (a)
- through accidental or direct intent causes the overwriting of affiliate and
- non affiliate commission tracking cookies through any other means than a
- customer initiated click on a qualifying link on a web page or email; (b)
- intercepts searches to redirect traffic through an installed software,
- thereby causing, pop ups, commission tracking cookies to be put in place or
- other commission tracking cookies to be overwritten where a user would under
- normal circumstances have arrived at the same destination through the
- results given by the search (search engines being, but not limited to,
- Google, MSN, Yahoo, Overture, AltaVista, Hotbot and similar search or
- directory engines); (c) set commission tracking cookies through loading of
- EatThisMuch site in IFrames, hidden links and automatic pop ups that open
- EatThisMuch.com's site; (d) targets text on web sites, other than those web
- sites 100% owned by the application owner, for the purpose of contextual
- marketing; (e) removes, replaces or blocks the visibility of Affiliate
- banners with any other banners, other than those that are on web sites 100%
- owned by the owner of the application. Grant of Licenses We grant to you a non-exclusive, non-transferable, revocable right to (i)
- access our site through HTML links solely in accordance with the terms of
- this Agreement and (ii) solely in connection with such links, to use our
- logos, trade names, trademarks, and similar identifying material
- (collectively, the "Licensed Materials") that we provide to you or authorize
- for such purpose. You are only entitled to use the Licensed Materials to the
- extent that you are a member in good standing of EatThisMuch.com's Affiliate
- Program. You agree that all uses of the Licensed Materials will be on behalf
- of EatThisMuch.com and the good will associated therewith will inure to the
- sole benefit of EatThisMuch.com. Each party agrees not to use the other's proprietary materials in any manner
- that is disparaging, misleading, obscene or that otherwise portrays the
- party in a negative light. Each party reserves all of its respective rights
- in the proprietary materials covered by this license. Other than the license
- granted in this Agreement, each party retains all right, title, and interest
- to its respective rights and no right, title, or interest is transferred to
- the other. Disclaimer EATTHISMUCH.COM MAKES NO EXPRESS OR IMPLIED REPRESENTATIONS OR WARRANTIES
- REGARDING EATTHISMUCH.COM SERVICE AND WEB SITE OR THE PRODUCTS OR SERVICES
- PROVIDED THEREIN, ANY IMPLIED WARRANTIES OF EATTHISMUCH.COM ABILITY, FITNESS
- FOR A PARTICULAR PURPOSE, AND NON-INFRINGEMENT ARE EXPRESSLY DISCLAIMED AND
- EXCLUDED. IN ADDITION, WE MAKE NO REPRESENTATION THAT THE OPERATION OF OUR
- SITE WILL BE UNINTERRUPTED OR ERROR FREE, AND WE WILL NOT BE LIABLE FOR THE
- CONSEQUENCES OF ANY INTERRUPTIONS OR ERRORS.
Representations and Warranties You represent and warrant that:
This Agreement has been duly and validly executed and delivered by you and
- constitutes your legal, valid, and binding obligation, enforceable against
- you in accordance with its terms; You have the full right, power, and authority to enter into and be bound by
- the terms and conditions of this Agreement and to perform your obligations
- under this Agreement, without the approval or consent of any other party; You have sufficient right, title, and interest in and to the rights granted
- to us in this Agreement. Limitations of Liability WE WILL NOT BE LIABLE TO YOU WITH RESPECT TO ANY SUBJECT MATTER OF THIS
- AGREEMENT UNDER ANY CONTRACT, NEGLIGENCE, TORT, STRICT LIABILITY OR OTHER
- LEGAL OR EQUITABLE THEORY FOR ANY INDIRECT, INCIDENTAL, CONSEQUENTIAL, SPECIAL
- OR EXEMPLARY DAMAGES (INCLUDING, WITHOUT LIMITATION, LOSS OF REVENUE OR
- GOODWILL OR ANTICIPATED PROFITS OR LOST BUSINESS), EVEN IF WE HAVE BEEN
- ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. FURTHER, NOTWITHSTANDING ANYTHING
- TO THE CONTRARY CONTAINED IN THIS AGREEMENT, IN NO EVENT SHALL
- EATTHISMUCH.COM'S CUMULATIVE LIABILITY TO YOU ARISING OUT OF OR RELATED TO
- THIS AGREEMENT, WHETHER BASED IN CONTRACT, NEGLIGENCE, STRICT LIABILITY, TORT
- OR OTHER LEGAL OR EQUITABLE THEORY, EXCEED THE TOTAL COMMISSION FEES PAID TO
- YOU UNDER THIS AGREEMENT.
Indemnification You hereby agree to indemnify and hold harmless EatThisMuch.com, and its
- subsidiaries and affiliates, and their directors, officers, employees, agents,
- shareholders, partners, members, and other owners, against any and all claims,
- actions, demands, liabilities, losses, damages, judgments, settlements, costs,
- and expenses (including reasonable attorneys' fees) (any or all of the
- foregoing hereinafter referred to as "Losses") insofar as such Losses (or
- actions in respect thereof) arise out of or are based on (i) any claim that
- our use of the affiliate trademarks infringes on any trademark, trade name,
- service mark, copyright, license, intellectual property, or other proprietary
- right of any third party, (ii) any misrepresentation of a representation or
- warranty or breach of a covenant and agreement made by you herein, or (iii)
- any claim related to your site, including, without limitation, content therein
- not attributable to us.
Confidentiality All confidential information, including, but not limited to, any business,
- technical, financial, and customer information, disclosed by one party to the
- other during negotiation or the effective term of this Agreement which is
- marked "Confidential," will remain the sole property of the disclosing party,
- and each party will keep in confidence and not use or disclose such
- proprietary information of the other party without express written permission
- of the disclosing party.
Miscellaneous You agree that you are an independent contractor, and nothing in this
- Agreement will create any partnership, joint venture, agency, franchise,
- sales representative, or employment relationship between you and
- EatThisMuch.com. You will have no authority to make or accept any offers or
- representations on our behalf. You will not make any statement, whether on
- Your Site or any other of Your Site or otherwise, that reasonably would
- contradict anything in this Section. Neither party may assign its rights or obligations under this Agreement to
- any party, except to a party who obtains all or substantially all of the
- business or assets of a third party. This Agreement shall be governed by and interpreted in accordance with the
- laws of the State of New York without regard to the conflicts of laws and
- principles thereof. You may not amend or waive any provision of this Agreement unless in writing
- and signed by both parties. This Agreement represents the entire agreement between us and you, and shall
- supersede all prior agreements and communications of the parties, oral or
- written. The headings and titles contained in this Agreement are included for
- convenience only, and shall not limit or otherwise affect the terms of this
- Agreement. If any provision of this Agreement is held to be invalid or unenforceable,
- that provision shall be eliminated or limited to the minimum extent
- necessary such that the intent of the parties is effectuated, and the
- remainder of this agreement shall have full force and effect. Put your diet on autopilot. Eat This Much creates personalized meal plans based on your food
- preferences, budget, and schedule. Reach your diet and nutritional goals
- with our calorie calculator, weekly meal plans, grocery lists and more.
For Health & Fitness Professionals
Powerful, fast meal planning to level up your business.
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- there's nothing to worry about when it's time to eat.`);o(e,r)},$$slots:{default:!0}}),I(d(c,2),{title:`Automatic grocery lists`,get image(){return R},children:(e,n)=>{t();var r=s(`No more skipping meals because you're missing ingredients. Review your meals
- for the week and the grocery list automatically updates. Then get it
- delivered with our Instacart or AmazonFresh integration.`);o(e,r)},$$slots:{default:!0}}),i(n),o(e,n)}var V=e(`Eating smart has never been easier
Health & Fitness Calculators Easily estimate your daily calorie needs, optimize your macronutrient intake,
- and plan your nutrition with these powerful tools. Whether you're aiming to
- lose weight, build muscle, or maintain a healthy lifestyle, these calculators
- will help you make informed decisions tailored to your goals.
Affiliate Terms and Conditions Our affiliates are important to us at Eat This Much. We do our best to treat
- you with the fairness and respect you deserve, and we simply ask the same
- consideration of you. The following agreement has been written with your needs
- in mind, as well as to protect our company's brand, so please bear with us
- through this legal formality.
If you have any questions, please don't hesitate to let us know at support@eatthismuch.com
AFFILIATE AGREEMENT PLEASE READ THE ENTIRE AGREEMENT. YOU MAY PRINT THIS PAGE FOR YOUR RECORDS.
- THIS IS A LEGAL AGREEMENT BETWEEN YOU AND EAT THIS MUCH, INC. EAT THIS MUCH,
- INC IS A DELAWARE CORPORATION, AND MAY HENCEFORTH BE REFERRED TO AS EAT THIS
- MUCH INC., EAT THIS MUCH, EATTHISMUCH, OR EATTHISMUCH.COM.
BY SUBMITTING THE ONLINE APPLICATION YOU ARE AGREEING THAT YOU HAVE READ AND
- UNDERSTAND THE TERMS AND CONDITIONS OF THIS AGREEMENT AND THAT YOU AGREE TO BE
- LEGALLY RESPONSIBLE FOR EACH AND EVERY TERM AND CONDITION.
Overview This Agreement contains the complete terms and conditions that apply to you
- becoming an affiliate in Eat This Much's Affiliate Program. The purpose of
- this Agreement is to allow HTML linking between your web site (or other
- promotional materials) and the EatThisMuch.com web site. Please note that
- throughout this Agreement, "we," "us," and "our" refer to Eat This Much and
- EatThisMuch.com, and "you," "your," and "yours" refer to the affiliate.
Affiliate Obligations To begin the enrollment process, you will complete and submit the online
- application at the Eat This Much website. We may reject your application at
- our sole discretion. We may cancel your application if we determine that
- your site is unsuitable for our Program, including if it: Promotes sexually explicit materials Promotes violence Promotes discrimination based on race, sex, religion, nationality,
- disability, sexual orientation, or age Promotes illegal activities Incorporates any materials which infringe or assist others to infringe
- on any copyright, trademark or other intellectual property rights or to
- violate the law Includes "Eat This Much" or variations or misspellings thereof in its
- domain name Is otherwise in any way unlawful, harmful, threatening, defamatory,
- obscene, harassing, or racially, ethnically or otherwise objectionable
- to us in our sole discretion. Contains software downloads that potentially enable diversions of
- commission from other affiliates in our program. You may not create or design your website or any other website that you
- operate, explicitly or implied in a manner which resembles our website
- nor design your website in a manner which leads customers to believe you
- are EatThisMuch.com or any other affiliated business. EatThisMuch.com reserves the right, at any time, to review your placement
- and approve the use of Your Links and require that you change the placement
- or use to comply with the guidelines provided to you. The maintenance and the updating of your site will be your responsibility.
- We may monitor your site as we feel necessary to make sure that it is
- up-to-date and to notify you of any changes that we feel should enhance your
- performance. It is entirely your responsibility to follow all applicable intellectual
- property and other laws that pertain to your site. You must have express
- permission to use any person's copyrighted material, whether it be a
- writing, an image, or any other copyrightable work. We will not be
- responsible (and you will be solely responsible) if you use another person's
- copyrighted material or other intellectual property in violation of the law
- or any third party rights. EatThisMuch.com Rights and Obligations We have the right to monitor your site at any time to determine if you are
- following the terms and conditions of this Agreement. We may notify you of
- any changes to your site that we feel should be made, or to make sure that
- your links to our web site are appropriate and to notify further you of any
- changes that we feel should be made. If you do not make the changes to your
- site that we feel are necessary, we reserve the right to terminate your
- participation in the EatThisMuch.com Affiliate Program. EatThisMuch.com reserves the right to terminate this Agreement and your
- participation in the EatThisMuch.com Affiliate Program immediately and
- without notice to you should you commit fraud in your use of the
- EatThisMuch.com Affiliate Program or should you abuse this program in any
- way. If such fraud or abuse is detected, EatThisMuch.com shall not be liable
- to you for any commissions for such fraudulent sales. This Agreement will begin upon our acceptance of your Affiliate application,
- and will continue unless terminated hereunder. Termination Either you or we may end this Agreement AT ANY TIME, with or without cause, by
- giving the other party written notice. Written notice can be in the form of
- mail, email or fax. In addition, this Agreement will terminate immediately
- upon any breach of this Agreement by you.
Modification We may modify any of the terms and conditions in this Agreement at any time at
- our sole discretion. In such event, you will be notified by email.
- Modifications may include, but are not limited to, changes in the payment
- procedures and EatThisMuch.com's Affiliate Program rules. If any modification
- is unacceptable to you, your only option is to end this Agreement. Your
- continued participation in EatThisMuch.com's Affiliate Program following the
- posting of the change notice or new Agreement on our site will indicate your
- agreement to the changes.
Payment EatThisMuch.com uses a third party to handle all of the tracking and payment
- (Stripe). Stripe is a secure payment processor and we store no payment info on
- our own servers other than the last 4 digits of the subscriber's credit card
- number to notify which card is being used.
Payouts to affiliates will be done through PayPal or Stripe's own payment
- transfer API. We can also make standard ACH transfers of affiliate payments if
- both parties agree outside of these terms.
Access to Affiliate Account Interface Your commission will be described in the “Affiliate” tab of the standard
- EatThisMuch.com “Settings” menu. This tab will appear once you sign up as an
- affiliate.
Promotion Restrictions You are free to promote your own web sites, but any promotion that
- mentions EatThisMuch.com could be perceived by the public or the press as
- a joint effort. You should know that certain forms of advertising are
- always prohibited by EatThisMuch.com. For example, advertising commonly
- referred to as "spamming" is unacceptable and could cause damage to our
- name. Other generally prohibited forms of advertising include the use of
- unsolicited commercial email (UCE), postings to non-commercial newsgroups
- and cross-posting to multiple newsgroups at once. In addition, you may not
- advertise in any way that effectively conceals or misrepresents your
- identity, your domain name, or your email address. You may use mailings to
- customers to promote EatThisMuch.com so long as the recipient is already a
- customer or subscriber of your services or web site, and recipients have
- the option to remove themselves from future mailings.
Also, you may post to newsgroups to promote EatThisMuch.com so long as the
- group specifically welcomes commercial messages. At all times, you must
- clearly represent yourself and your web sites as independent from
- EatThisMuch.com. If it comes to our attention that you are spamming, we
- will consider that cause for immediate termination of this Agreement and
- your participation in the EatThisMuch.com Affiliate Program. Any pending
- balances owed to you will not be paid if your account is terminated due to
- such unacceptable advertising or solicitation.
Affiliates that among other keywords or exclusively bid in their
- Pay-Per-Click campaigns on keywords such as eatthismucht.com, eatthismucht,
- www.eatthismucht, www.eatthismucht.com, and/or any misspellings or similar
- alterations of these – be it separately or in combination with other
- keywords – and do not direct the traffic from such campaigns to their own
- website prior to re-directing it to ours, will be considered trademark
- violators, and will be banned from EatThisMuch's Affiliate Program. We will
- do everything possible to contact the affiliate prior to the ban. However,
- we reserve the right to expel any trademark violator from our affiliate
- program without prior notice, and on the first occurrence of such PPC
- bidding behavior. Affiliates are not prohibited from keying in prospect's information into the
- lead form as long as the prospects' information is real and true, and these
- are valid leads (i.e. sincerely interested in EatThisMuch's service). Affiliate shall not transmit any so-called “interstitials,” “Parasiteware™,”
- “Parasitic Marketing,” “Shopping Assistance Application,” “Toolbar
- Installations and/or Add-ons,” “Shopping Wallets” or “deceptive pop-ups
- and/or pop-unders” to consumers from the time the consumer clicks on a
- qualifying link until such time as the consumer has fully exited
- EatThisMuch's site (i.e., no page from our site or any EatThisMuch.com's
- content or branding is visible on the end-user's screen). As used herein a.
- “Parasiteware™” and “Parasitic Marketing” shall mean an application that (a)
- through accidental or direct intent causes the overwriting of affiliate and
- non affiliate commission tracking cookies through any other means than a
- customer initiated click on a qualifying link on a web page or email; (b)
- intercepts searches to redirect traffic through an installed software,
- thereby causing, pop ups, commission tracking cookies to be put in place or
- other commission tracking cookies to be overwritten where a user would under
- normal circumstances have arrived at the same destination through the
- results given by the search (search engines being, but not limited to,
- Google, MSN, Yahoo, Overture, AltaVista, Hotbot and similar search or
- directory engines); (c) set commission tracking cookies through loading of
- EatThisMuch site in IFrames, hidden links and automatic pop ups that open
- EatThisMuch.com's site; (d) targets text on web sites, other than those web
- sites 100% owned by the application owner, for the purpose of contextual
- marketing; (e) removes, replaces or blocks the visibility of Affiliate
- banners with any other banners, other than those that are on web sites 100%
- owned by the owner of the application. Grant of Licenses We grant to you a non-exclusive, non-transferable, revocable right to (i)
- access our site through HTML links solely in accordance with the terms of
- this Agreement and (ii) solely in connection with such links, to use our
- logos, trade names, trademarks, and similar identifying material
- (collectively, the "Licensed Materials") that we provide to you or authorize
- for such purpose. You are only entitled to use the Licensed Materials to the
- extent that you are a member in good standing of EatThisMuch.com's Affiliate
- Program. You agree that all uses of the Licensed Materials will be on behalf
- of EatThisMuch.com and the good will associated therewith will inure to the
- sole benefit of EatThisMuch.com. Each party agrees not to use the other's proprietary materials in any manner
- that is disparaging, misleading, obscene or that otherwise portrays the
- party in a negative light. Each party reserves all of its respective rights
- in the proprietary materials covered by this license. Other than the license
- granted in this Agreement, each party retains all right, title, and interest
- to its respective rights and no right, title, or interest is transferred to
- the other. Disclaimer EATTHISMUCH.COM MAKES NO EXPRESS OR IMPLIED REPRESENTATIONS OR WARRANTIES
- REGARDING EATTHISMUCH.COM SERVICE AND WEB SITE OR THE PRODUCTS OR SERVICES
- PROVIDED THEREIN, ANY IMPLIED WARRANTIES OF EATTHISMUCH.COM ABILITY, FITNESS
- FOR A PARTICULAR PURPOSE, AND NON-INFRINGEMENT ARE EXPRESSLY DISCLAIMED AND
- EXCLUDED. IN ADDITION, WE MAKE NO REPRESENTATION THAT THE OPERATION OF OUR
- SITE WILL BE UNINTERRUPTED OR ERROR FREE, AND WE WILL NOT BE LIABLE FOR THE
- CONSEQUENCES OF ANY INTERRUPTIONS OR ERRORS.
Representations and Warranties You represent and warrant that:
This Agreement has been duly and validly executed and delivered by you and
- constitutes your legal, valid, and binding obligation, enforceable against
- you in accordance with its terms; You have the full right, power, and authority to enter into and be bound by
- the terms and conditions of this Agreement and to perform your obligations
- under this Agreement, without the approval or consent of any other party; You have sufficient right, title, and interest in and to the rights granted
- to us in this Agreement. Limitations of Liability WE WILL NOT BE LIABLE TO YOU WITH RESPECT TO ANY SUBJECT MATTER OF THIS
- AGREEMENT UNDER ANY CONTRACT, NEGLIGENCE, TORT, STRICT LIABILITY OR OTHER
- LEGAL OR EQUITABLE THEORY FOR ANY INDIRECT, INCIDENTAL, CONSEQUENTIAL, SPECIAL
- OR EXEMPLARY DAMAGES (INCLUDING, WITHOUT LIMITATION, LOSS OF REVENUE OR
- GOODWILL OR ANTICIPATED PROFITS OR LOST BUSINESS), EVEN IF WE HAVE BEEN
- ADVISED OF THE POSSIBILITY OF SUCH DAMAGES. FURTHER, NOTWITHSTANDING ANYTHING
- TO THE CONTRARY CONTAINED IN THIS AGREEMENT, IN NO EVENT SHALL
- EATTHISMUCH.COM'S CUMULATIVE LIABILITY TO YOU ARISING OUT OF OR RELATED TO
- THIS AGREEMENT, WHETHER BASED IN CONTRACT, NEGLIGENCE, STRICT LIABILITY, TORT
- OR OTHER LEGAL OR EQUITABLE THEORY, EXCEED THE TOTAL COMMISSION FEES PAID TO
- YOU UNDER THIS AGREEMENT.
Indemnification You hereby agree to indemnify and hold harmless EatThisMuch.com, and its
- subsidiaries and affiliates, and their directors, officers, employees, agents,
- shareholders, partners, members, and other owners, against any and all claims,
- actions, demands, liabilities, losses, damages, judgments, settlements, costs,
- and expenses (including reasonable attorneys' fees) (any or all of the
- foregoing hereinafter referred to as "Losses") insofar as such Losses (or
- actions in respect thereof) arise out of or are based on (i) any claim that
- our use of the affiliate trademarks infringes on any trademark, trade name,
- service mark, copyright, license, intellectual property, or other proprietary
- right of any third party, (ii) any misrepresentation of a representation or
- warranty or breach of a covenant and agreement made by you herein, or (iii)
- any claim related to your site, including, without limitation, content therein
- not attributable to us.
Confidentiality All confidential information, including, but not limited to, any business,
- technical, financial, and customer information, disclosed by one party to the
- other during negotiation or the effective term of this Agreement which is
- marked "Confidential," will remain the sole property of the disclosing party,
- and each party will keep in confidence and not use or disclose such
- proprietary information of the other party without express written permission
- of the disclosing party.
Miscellaneous You agree that you are an independent contractor, and nothing in this
- Agreement will create any partnership, joint venture, agency, franchise,
- sales representative, or employment relationship between you and
- EatThisMuch.com. You will have no authority to make or accept any offers or
- representations on our behalf. You will not make any statement, whether on
- Your Site or any other of Your Site or otherwise, that reasonably would
- contradict anything in this Section. Neither party may assign its rights or obligations under this Agreement to
- any party, except to a party who obtains all or substantially all of the
- business or assets of a third party. This Agreement shall be governed by and interpreted in accordance with the
- laws of the State of New York without regard to the conflicts of laws and
- principles thereof. You may not amend or waive any provision of this Agreement unless in writing
- and signed by both parties. This Agreement represents the entire agreement between us and you, and shall
- supersede all prior agreements and communications of the parties, oral or
- written. The headings and titles contained in this Agreement are included for
- convenience only, and shall not limit or otherwise affect the terms of this
- Agreement. If any provision of this Agreement is held to be invalid or unenforceable,
- that provision shall be eliminated or limited to the minimum extent
- necessary such that the intent of the parties is effectuated, and the
- remainder of this agreement shall have full force and effect. `,1);function m(e,t){var c=p(),u=o(c);f(u,{get title(){return t.title},get description(){return t.description}});var m=s(u,2),h=d(m,!0);n(m);var g=s(m,2);l(g,()=>t.children),a(()=>r(h,t.title)),i(e,c)}var h={title:`Copyright Policy`},{title:g}=h,_=e(`Eat This Much, Inc., a Delaware corporation (“Company”) has implemented the
-following policy to help respect the ownership rights of creators:
In accordance with the Digital Millennium Copyright Act of 1998, the text of
-which may be found at http://www.copyright.gov/legislation/dmca.pdf , Company will respond expeditiously to claims of copyright infringement on
-the Company website (the “Site”) or through its service (“Service”). If you are a copyright holder and believe that your copyrighted material is
-being infringed on the Site or Service, you may provide our designated agent
-(listed below) with a written notice (“Infringement Notice”) containing the
-information below. Your Infringement Notice may be forwarded to the party
-that made the content available. In order to file an Infringement Notice, please provide us with the following
-information:
An identification of the copyright claimed to have been infringed; A description of the nature and exact location (URL if available) of the
-content that you claim to infringe your copyright; Your name, address, telephone number and email address; A statement by you (the copyright holder or such owner’s agent): (a) that
-you believe in good faith that the use of the content that you claim to
-infringe your copyright is not authorized by law; (b) that all of the
-information contained in your Infringement Notice is accurate; and (c) under
-penalty of perjury, that you are the copyright owner or a person authorized
-to act on their behalf; A physical or electronic signature of the copyright owner or other person
-authorized to act on their behalf; Such Infringement Notice may be sent to:Or via email: louis@eatthismuch.com
Please be advised that you will be liable for damages (including costs and
-attorneys’ fees) if you materially misrepresent that your copyright has been
-infringed. If you are unsure whether such infringement has occurred, you
-should consider consulting an attorney.
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/31.Bnj9oW4u.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/31.Bnj9oW4u.js
deleted file mode 100644
index 262e74e88c4f09f8fcf6edd4e756ab26d857836d..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/31.Bnj9oW4u.js
+++ /dev/null
@@ -1,363 +0,0 @@
-import{B as e,Gt as t,Jt as n,Kt as r,L as i,R as a,U as o,at as s,dt as c,ft as l,k as u,ut as d}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as f}from"../chunks/CC97ourd2.js";var p=e(` Personal Data collected Place of processing Privacy Policy – Opt Out . Privacy Shield participant.`,1),g=e(`Google Analytics is a web analysis service provided by Google Inc.
- ("Google"). Google utilizes the Data collected to track and examine the use
- of these Sites, to prepare reports on its activities and share them with
- other Google services. Google may use the Data collected to contextualize
- and personalize the ads of its own advertising network.
`),_=e(`United States – Privacy Policy .`,1),v=e(`Amplitude is an analytics service provided by Sonalight, Inc. This service
- is designed for mobile apps analytics and can collect various information
- about your phone, highlighted in the Amplitude privacy policy.
`),y=e(`United States – Privacy Policy . Privacy Shield participant.`,1),b=e(`Facebook Ads conversion tracking is an analytics service provided by
- Facebook, Inc. that connects data from the Facebook advertising network with
- actions performed on these Sites.
`),x=e(`United States – Privacy Policy .`,1),S=e(`HealthKit is an activity data handling service provided by Apple Inc. that
- enables the Owner to access or store activity data.
`),C=e(`United States – Privacy Policy . Privacy Shield participant.`,1),w=e(`Stripe is a payment service provided by Stripe Inc.
Payment processing services enable these Sites to process payments by credit
- card, bank transfer or other means. To ensure greater security, we share
- only the information necessary to execute the transaction with the financial
- intermediaries handling the transaction. Some of these services may also
- enable the sending of timed messages to the User, such as emails containing
- invoices or notifications concerning the payment.
`,1),T=e(`United States – Privacy Policy .`,1),E=e(`Bugsnag is a monitoring service provided by Bugsnag Inc. This type of
- service allows this Application to monitor the use and behavior of its
- components so its performance, operation, maintenance and troubleshooting
- can be improved.
`),D=e(`United States – Privacy Policy .`,1),O=e(`Crashlytics is a monitoring service provided by Google Inc. This type of
- service allows this Application to monitor the use and behavior of its
- components so its performance, operation, maintenance and troubleshooting
- can be improved.
`),k=e(`United States – Privacy Policy . Privacy Shield participant.`,1),A=e(`The Facebook Like button and social widgets are services allowing
- interaction with the Facebook social network provided by Facebook, Inc.
`),j=e(`United States – Privacy Policy .`,1),M=e(`The Groove Widget is a service for interacting with the Groove support and
- feedback platform provided by Groove Networks, LLC.
`),N=e(`United States – Privacy Policy `,1),P=e(`Sendgrid is an email address management and message sending service provided
- by Sendgrid Inc.
`),F=e(`United States – Privacy Policy – Opt Out `,1),I=e(`AdWords Remarketing is a remarketing and behavioral targeting service
- provided by Google Inc. that connects the activity of this Application with
- the Adwords advertising network and the Doubleclick Cookie.
`),L=e(`United States – Privacy Policy – Opt Out . Privacy Shield participant.`,1),R=e(`Facebook Remarketing is a remarketing and behavioral targeting service
- provided by Facebook, Inc. that connects the activity of this Application
- with the Facebook advertising network.
`),z=e(`United States – Privacy Policy . Privacy Shield participant.`,1),B=e(`Google Tag Manager is a tag management service provided by Google LLC. This
- helps us to manage the tags and scripts needed on these Sites in a
- centralized fashion.
`),V=e(`United States – Privacy Policy .`,1),H=e(`CloudFlare is a traffic optimization and distribution service provided by
- CloudFlare Inc. The way CloudFlare is integrated means that it filters all
- the traffic through these Sites, i.e., communication between these Sites and
- the User's browser, while also allowing analytical data from these Sites to
- be collected.
`),U=e(` Privacy Policy of Eat This Much This Privacy Policy has been compiled to assist you ("you," "your," or "User")
- to understand how Eat This Much, Inc. ("we", "our," "us" or "Eat This Much"),
- and our affiliates and subsidiaries, collect, use and disclose your personal
- information.
This Privacy Policy describes our practices in connection with information
- that we collect through your use of www.eatthismuch.com (the "Site"), any
- mobile sites, applications, widgets, and other mobile interactive features
- associated with the Site (collectively, our "Apps"), through other services
- that we may offer in connection with our Site and Apps, through our official
- social media pages that we control (our "Social Media Pages"), as well as
- through email messages that we send to you (collectively, the Social Media
- Pages, Apps and Site, the "Sites").
This notice does not apply to information collected or obtained by any third
- party, including through any application or content (including advertising)
- that may link to or be accessible from or on the Sites.
By accessing, browsing, or otherwise using the Sites, you acknowledge and
- consent to our collection and use of information as set forth in this
- Privacy Policy. PLEASE READ THIS Privacy Policy CAREFULLY. YOUR USE OF THE SITES CONSTITUTES YOUR
- CONSENT TO THIS Privacy Policy. DO NOT USE THE SITES IF YOU ARE UNWILLING OR UNABLE
- TO CONSENT TO THIS Privacy Policy.
This Privacy Policy applies only to your use of the Sites, and was last
- updated as of December 3, 2020. Eat This Much may revise this Privacy Policy
- at any time and such revision shall be posted on the Sites. Any revision
- and/or addition to this Privacy Policy shall become effective and binding on
- you when you continue to use the Sites on or after the effective date of such
- revision and/or addition.
TL;DR Eat This Much collects some Personal Data from its Users, as will be explained
- more fully in this Privacy Policy. We have some analytics packages installed
- to help us determine usage of our Sites, plus some basic Facebook integration.
- If you use our restaurant meal finder (web only for now), we may also ask for
- location permissions (or you can enter any location manually). Sometimes we
- also use remarketing to ask Google and/or Facebook to show you an ad about our
- service. If you rate foods and recipes on our service, we do some processing
- to suggest recipes we think you'll like, based on recipes that other people
- liked. This data is not shared with anyone else. Want to prevent any kind of
- tracking? Type "disable third party cookies" plus the name of your web browser
- into any search engine to find out how. Many of the plugins we list here also
- have "opt out" pages.
Privacy Officer Eat This Much, Inc.
Email: support@eatthismuch.com
Types of Data collected Among the types of Personal Data that this Application collects, by itself or
- through third parties, there are: Cookies, Usage Data, email address,
- username, unique device identifiers for advertising (Google Advertiser ID or
- IDFA, for example), geographic position, first name, body measurements &
- indexes and food related activity.
Complete details on each type of Personal Data collected are provided in the
- dedicated sections of this privacy policy or by specific explanation texts
- displayed prior to the Data collection. However, we may collect, now or in the
- future, the following types of Personal Data:
Device properties including, but not limited to, unique or other device
- identifiers; Device operating system and firmware; IP address (i.e., a number that is automatically assigned to your device or
- computer used to access the Site, and allows us to identify your device or
- computer) and Internet service provider; Mobile phone carrier; Geographical data such as country or region; Other similar data; Personal Data may be freely provided by the User, or, in case of Usage Data,
- collected automatically when using this Application.
Unless specified otherwise, all Data requested by this Application is
- mandatory and failure to provide this Data may make it impossible for this
- Application to provide its services. In cases where this Application
- specifically states that some Data is not mandatory, Users are free not to
- communicate this Data without consequences to the availability or the
- functioning of the Service.
Users who are uncertain about which Personal Data is mandatory are welcome to
- contact the us at the information provided below.
Any use of Cookies – or of other tracking tools – by this Application or by
- the owners of third-party services used by this Application serves the purpose
- of providing the Service required by the User, in addition to any other
- purposes described in the present document and in the Cookie Policy, if
- available.
Users are responsible for any third-party Personal Data obtained, published or
- shared through this Application and confirm that they have the third party's
- consent to provide the Data to the Owner.
How We Use Your Personal Data In general, we do not and will not share your personally identifiable
- information except as set forth in this Privacy Policy. We do not sell, transfer, and/or share your personally identifiable
- information with third parties for their own marketing purposes.
We use the information we collect from you when you browse our Sites in the
- following manner:
Categories of Personal Information Use of Information Identification information, application usage data (e.g., features/pages
- accessed by a member), location data (GPS). To operate and improve the Sites and associated services. Email address To create an account with us. Name, email address. To respond to your comments, inquiries and questions and provide
- customer services. Name, email address. To send administrative information to you, for example, information
- regarding the Sites and changes to our terms, conditions, and policies.
- Because this information may be important to your use of the Sites, you
- may not opt-out of receiving these communications. User Height and Weight To generate suggested health measures. Email address and first name By registering on the mailing list or for the newsletter, the User's
- email address will be added to the contact list of those who may receive
- email messages containing information of commercial or promotional
- nature concerning these Sites. Your email address might also be added to
- this list as a result of signing up to these Sites or after making a
- purchase.
You can opt-out of certain use(s) of your personal information, as described
- below.
How We Use Automatically Collected Information The information we collect automatically is statistical data and generally
- does not contain personal information. We may maintain it or associate it with
- personal information we collect in other ways or receive from third parties.
- We will use this automatically-collected information to improve our Sites and
- to deliver a better and more personalized service, including to:
Estimate our audience size and usage patterns; Store information about your preferences, allowing us to customize our Sites
- according to your individual interests; Speed up your searches; and Recognize you when you return to our Sites. Our Use of Cookies Our Sites use "cookies" and other web tracking tools. We may store information
- about you using the cookies on our site. A cookie (also called web cookie,
- Internet cookie, browser cookie, or simply cookie) is a small piece of data
- sent from a website and stored on the user's computer by the user's web
- browser while the user is browsing. We use cookies to:
improve your user experience; improve the functionality of our Sites; gain a better understanding of how visitors like you use our Sites, its
- tools and functions; and communicate with you elsewhere on the internet. Through our use of cookies and tracking technology, we can tailor our Sites to
- your personal needs and improve user-friendliness. We use both necessary
- cookies and analytics or targeting cookies that are optional. The following
- are the categories of cookies uses on the Sites:
Necessary Cookies Strictly necessary for the operation of a website because they enable you to
- navigate around the site and use features. These cookies cannot be switched
- off in our systems and do not store any personally identifiable information.
Cookies Used Lifespan Eat This Much (sessionid) 14 days Eat This Much (csrftoken) 1 year Cloudflare (_cflb, _cf_bm, and _cfduid) 1 month
Non-Necessary Cookies Targeting Cookies that get set on our site by our advertising partners. They
- are typically used by companies to build a profile of user interests and show
- targeted and relevant advertising while you browse. The information these
- cookies store on you is based on your unique browser and internet device. You
- may block these cookies and will then experience less targeted advertising.
- Analytics cookies count visits and traffic sources to help improve the
- performance of our site through metrics. These cookies show us which pages on
- our site are the most and the leasts popular, and how users navigate our site.
- The information collected is aggregated and contains no personally
- identifiable information. If you block these cookies then we will not know
- when you have visited our site.
Cookies Used Lifespan Google Analytics (_gid) 1 day Google Analytics (_ga) 2 years Google Analytics (_gat) 1 minute Facebook (_fbp) 3 months Amplitude (amplitude_id_#) 10 years
We want to be completely transparent about the cookies we use and to make
- their control as easy as possible for you. If, after your initial visit to the
- Site, you want to delete any cookies that are already on your computer, please
- refer to the file management software to locate the file or directory that
- stores cookies under the following file names. Other information on deleting
- or controlling cookies is available at www.allaboutcookies.org.
Please note that by deleting our cookies or disabling future cookies you may
- not be able to access certain areas or features of our site.
Mode and place of processing of Personal Data Purpose of processing We take appropriate security measures to prevent unauthorized access,
- disclosure, modification, or unauthorized destruction of the Personal Data.
- The Personal Data concerning the User is collected to allow us to provide our
- Services, as well as for the following purposes: Analytics, Interaction with
- external social networks and platforms, Access to third-party accounts,
- Remarketing and behavioral targeting, Tag Management, Managing support and
- contact requests, Interaction with support and feedback platforms,
- Infrastructure monitoring, Traffic optimization and distribution, Handling
- payments, Managing contacts and sending messages, Contacting the User and
- Handling activity data.
Methods of processing The Personal Data processing is carried out using computers and/or IT enabled
- tools, following organizational procedures and modes strictly related to the
- purposes indicated. In addition to the Owner, in some cases, the Data may be
- accessible to certain types of persons in charge, involved with the operation
- of this Application (administration, sales, marketing, legal, system
- administration) or external parties (such as third-party technical service
- providers, mail carriers, hosting providers, IT companies, communications
- agencies) appointed, if necessary, as Data Processors by the Owner. The
- updated list of these parties may be requested from the Owner at any time.
Legal basis of processing We may process Personal Data relating to Users if one of the following
- applies:
Users have given their consent for one or more specific purposes. Note:
- Under some legislations the Owner may be allowed to process Personal Data
- until the User objects to such processing ("opt-out"), without having to
- rely on consent or any other of the following legal bases. This, however,
- does not apply, whenever the processing of Personal Data is subject to
- European data protection law; provision of Data is necessary for the performance of an agreement with the
- User and/or for any pre-contractual obligations thereof; processing is necessary for compliance with a legal obligation to which the
- Owner is subject; processing is related to a task that is carried out in the public interest
- or in the exercise of official authority vested in the Owner; processing is necessary for the purposes of the legitimate interests pursued
- by the Owner or by a third party. In any case, the Owner will gladly help to clarify the specific legal basis
- that applies to the processing, and in particular whether the provision of
- Personal Data is a statutory or contractual requirement, or a requirement
- necessary to enter into a contract.
Geographic Location of Data Storage and Processing The Sites collect information and process and store that information in
- databases located in the United States and Canada. If you are visiting the
- Sites from a country outside the United States, you should be aware that you
- may transfer personally identifiable information about yourself to the United
- States, and that the data protection laws of the United States may not be as
- comprehensive as those in your own country. To find out more about the place
- of processing of such transferred Data, Users can check the section containing
- details about the processing of Personal Data.
By visiting the Sites and submitting any personally identifiable information
- you consent to the transfer of such personally identifiable information to the
- United States.
Retention time Personal Data shall be processed and stored for as long as required by the
- purpose they have been collected for.
Therefore:
Personal Data collected for purposes related to the performance of a
- contract between us and the User shall be retained until such contract has
- been fully performed. Personal Data collected for the purposes of our legitimate interests shall
- be retained as long as needed to fulfill such purposes. Users may find
- specific information regarding the legitimate interests pursued by us within
- the relevant sections of this document or by contacting us. We may retain Personal Data for a longer period whenever the User has given
- consent to such processing, as long as such consent is not withdrawn.
- Furthermore, the Owner may be obliged to retain Personal Data for a longer
- period whenever required to do so for the performance of a legal obligation or
- upon order of an authority. Once the retention period expires, Personal Data
- shall be deleted. Therefore, the right to access, the right to erasure, the
- right to rectification and the right to data portability cannot be enforced
- after expiration of the retention period.
Access to Personal Data YOUR PERSONAL DATA WILL NOT BE SOLD. Nor will Your Personal Data
- be licensed or disclosed to unaffiliated third-parties, except in connection with
- the sale, transfer, merger, consolidation or other transaction involving all or
- part of our company or as may be permitted under applicable law.
We may disclose your personal data to our subsidiaries and affiliates to
- fulfill the purpose for which you provide it, for example, to provide you with
- a requested communication.
In addition to the above, we may share the personal data collected from you,
- as described above, with our third party partners to enable us to analyze and
- use such information to provide you with our products and services, and in the
- manner set forth in this Privacy Policy. We may share your information with
- third-parties who assist us with its outreach and engagement communications to
- make you aware of certain products and services (as detailed below). We also
- allow our website hosting partners and other parties who assist us in
- operating our website, conducting our business, or serving our users, to
- access and process your information so long as those parties agree to keep
- this information confidential. We do not sell your information to third
- parties for marketing purposes, and we restrict such third parties' usage of
- your information consistent with this Privacy Policy.
In addition to the above, we may be required to disclose your information to
- (i) comply with laws or to respond to lawful requests and legal process
- (including to respond to requests from public or government authorities,
- including public or government authorities outside your country of residence),
- (ii) to investigate, prevent, or take action regarding illegal or suspected
- illegal activities, (iii) to protect the rights and property of Eat This Much,
- and others to enforce our agreements, and this Privacy Policy and the Terms of
- Use, including to protect the security or integrity of the Site or our
- information systems, (iv) in an emergency to protect person or property, (v)
- as may be needed on a confidential basis to support a corporate transaction
- (including a merger, acquisition, divestiture, financing, or sale of assets or
- lines of business), or (vi) on an aggregated basis for any purpose in which
- your specific personal information is blinded, masked or otherwise not
- identifiable. We may also exchange information with third parties for fraud
- protection and credit risk reduction.
Facebook permissions provided to our Sites (This is only if you use Facebook Login, which you can disconnect on your
- profile page)
The Sites may ask for some Facebook permissions allowing it to perform actions
- with the User's Facebook account and to retrieve information, including
- Personal Data, from it. This service allows this Application to connect with
- the User's account on the Facebook social network, provided by Facebook Inc.
For more information about the following permissions, refer to the Facebook permissions documentation and to the Facebook privacy policy .
The permissions asked are the following:
Basic information By default, this includes certain User's Data such as id, name, picture,
- gender, and their locale. Certain connections of the User, such as the
- Friends, are also available. If the User has made more of their Data public,
- more information will be available.
Email Provides access to the User's primary email address.
Specific Third-Party Processing of Personal Data: Third-Party Links On the Sites Occasionally, at our discretion, we may link to third party sites or content
- on the Sites. We may do this for the convenience of you and other users of the
- Sites, but we do not have control over the operation of these third-party
- websites. These third-party sites have separate and independent privacy
- policies. We, therefore, have no responsibility or liability for the content
- and activities of these linked sites. We urge you to review the privacy
- policies posted on these third-party websites at the time you first visit such
- sites.
Protection of Your Personal Data We are committed to the protection of your personal and order information. As
- such, Eat This Much takes reasonable measures to follow industry standard
- practices to protect, secure and maintain the integrity and availability of
- your information.
Notwithstanding the foregoing, you acknowledge that no security safeguards or
- method of transmission over the Internet are completely secure. Although we do
- our best to protect your personal information, we cannot guarantee the
- security of your personal information transmitted to our Sites.
The rights of Users Users may exercise certain rights regarding their Data processed by the Owner.
In particular, Users have the right to do the following:
Withdraw their consent at any time. Users have the right to withdraw consent
- where they have previously given their consent to the processing of their
- Personal Data. Object to processing of their Data. Users have the right to object to the
- processing of their Data if the processing is carried out on a legal basis
- other than consent. Further details are provided in the dedicated section
- below. Access their Data. Users have the right to learn if Data is being processed
- by the Owner, obtain disclosure regarding certain aspects of the processing
- and obtain a copy of the Data undergoing processing. Verify and seek rectification. Users have the right to verify the accuracy
- of their Data and ask for it to be updated or corrected. Restrict the processing of their Data. Users have the right, under certain
- circumstances, to restrict the processing of their Data. In this case, the
- Owner will not process their Data for any purpose other than storing it. Have their Personal Data deleted or otherwise removed. Users have the right,
- under certain circumstances, to obtain the erasure of their Data from the
- Owner. Receive their Data and have it transferred to another controller. Users have
- the right to receive their Data in a structured, commonly used and machine
- readable format and, if technically feasible, to have it transmitted to
- another controller without any hindrance. This provision is applicable
- provided that the Data is processed by automated means and that the
- processing is based on the User's consent, on a contract which the User is
- part of or on pre-contractual obligations thereof. Lodge a complaint. Users have the right to bring a claim before their
- competent data protection authority. Details about the right to object to processing Where Personal Data is processed for a public interest, in the exercise of an
- official authority vested in us or for the purposes of the legitimate
- interests pursued byus, Users may object to such processing by providing a
- ground related to their particular situation to justify the objection.
Users must know that, however, should their Personal Data be processed for
- direct marketing purposes, they can object to that processing at any time
- without providing any justification.
How to exercise these rights Any requests to exercise User rights can be directed to the Owner through the
- contact details provided in this document. These requests can be exercised
- free of charge and will be addressed by the Owner as early as possible and
- always within one month.
California Consumers The California Consumer Privacy Act of 2018 ("CCPA") and other California
- privacy laws provides California residents (i.e., consumers) with specific
- rights regarding personal information.
Access to Specific Information and Data Portability Rights California residents have the right to request that we disclose certain
- information to you about our collection and use of your personal information
- over the past twelve (12) months. Once we receive and confirm a verifiable
- consumer request from you, we will disclose to you, to the extent permitted by
- law:
The categories of personal information we collected about you. The categories of sources for your personal information we collected about
- you. Our business or commercial purpose for collecting your personal information. The categories of third parties with whom we share your personal
- information. If we disclosed your personal information for a business purpose, the
- personal information categories that each category of recipient obtained. You shall have the right to request that the information described above be
- provided to you in a portable and readily usable format, to the extent
- technically feasible ("data portability").
Deletion Request Rights You have the right to request that we delete certain of your personal
- information that we collected from and/or related to you and retained, subject
- to certain exceptions.
To the extent that we can delete your personal information, once we receive
- and confirm your verifiable consumer request, we will delete (and direct our
- service providers to delete) your personal information, unless an exception
- applies.
We may deny your deletion request if retaining the information is necessary
- for us or our service providers to:
Complete the transaction for which we collected your personal information,
- provide a good or service that you requested, or take actions reasonably
- anticipated within the context of our ongoing business relationship with
- you. Detect security incidents, protect against malicious, deceptive, fraudulent,
- or illegal activity, or prosecute those responsible for such activities. Debug products to identify and repair errors that impair existing intended
- functionality. Exercise free speech, ensure the right of another consumer to exercise their
- free speech rights, or exercise another right provided for by law. Comply with the California Electronic Communications Privacy Act (Cal. Penal
- Code § 1546 seq.). Engage in public or peer-reviewed scientific, historical, or statistical
- research in the public interest that adheres to all other applicable ethics
- and privacy laws, when the information's deletion may likely render
- impossible or seriously impair the research's achievement, if you previously
- provided informed consent. Enable solely internal uses that are reasonably aligned with consumer
- expectations based on your relationship with us. Comply with a legal obligation. Make other internal and lawful uses of that information that are compatible
- with the context in which you provided it. Exercising Your Access, Data Portability, and Deletion Rights To exercise the access, data portability, and deletion rights described above,
- please submit a verifiable consumer request to us by contacting us at
- support@eatthismuch.com.
Only you or a person registered with the California Secretary of State that
- you authorize to act on your behalf, may make a verifiable consumer request
- related to your personal information. You may also make a verifiable consumer
- request on behalf of your minor child.
You may only make a verifiable consumer request for access or data portability
- twice within a 12-month period. The verifiable consumer request must:
Provide sufficient information that allows us to reasonably verify you are
- the person about whom we collected personal information or an authorized
- representative. Describe your request with sufficient detail that allows us to properly
- understand, evaluate, and respond to it. We cannot respond to your request or provide you with your personal
- information if we cannot verify your identity or authority to make the request
- and confirm the personal information relates to you. Making a verifiable
- consumer request does not require you to create an account with us. We will
- only use personal information provided in a verifiable consumer request to
- verify the requestor's identity or authority to make the request. Any
- disclosures provided pursuant to the CCPA will only cover the 12-month period
- preceding the receipt of the verifiable consumer request.
We will respond to a verifiable consumer request within 45 days of its
- receipt, or notify you that we require more time to respond and the reason for
- the extended response time. We will deliver the written response by mail or
- electronically, at your option.
To the extent that your verifiable consumer request is excessive, repetitive,
- or manifestly unfounded, we may charge a reasonable fee to respond to such a
- request.
We will not discriminate against you for exercising any of your CCPA rights.
- Unless permitted by the CCPA, we will not:
Deny you goods or services. Charge you different prices or rates for goods or services, including
- through granting discounts or other benefits, or imposing penalties. Provide you a different level or quality of goods or services. Suggest that you may receive a different price or rate for goods or services
- or a different level or quality of goods or services. European Users The European Union's General Data Protection Regulation ("GDPR") and other
- European data protection laws require that companies processing the Personal
- Data of EU users do so on the basis of specific legal grounds, as explained
- above. Further, EU Users have certain data rights with respect to our handling
- of your Personal Data.
Explanation and copies of your data You have the right to request an explanation of the personal data that we have
- about you and how we use that data.
You also have the right to receive a copy of the Personal Data that we collect
- about you if collected on the basis of consent or because we require the
- information to provide the services that you request.
Correction If we have Personal Data about you that you believe is inaccurate, you have
- the right to request correction of your Personal Data.
Deletion You may request deletion of your Personal Data at any time. We may retain
- certain information about you as required by law and for legitimate business
- purposes permitted by law.
Objections and complaints Users in the EU have the right to object to our processing of Personal Data,
- including for marketing purposes based on profiling and/or automated decision
- making. We may continue to process your information notwithstanding the
- objection to the extent permitted under GDPR.
Users in the EU also have the right to file a complaint relating to our
- handling of your Personal Data with the National Supervisory Authorities.
- Their contact information can be found at https://edpb.europa.eu/about-edpb/board/members_en
You may also submit questions, comments or complaints to us at the information
- below.
Exercising Your Data Rights
To exercise the data rights described above, please submit a request to us by
- contacting us at support@eatthismuch.com.
Only you or a person authorized to act on your behalf, may make a request
- related to your Personal Data. You may also make a request on behalf of your
- minor child.
We cannot respond to your request or provide you with your Personal Data if We
- cannot verify your identity or authority to make the request and confirm the
- Personal Data relates to you. Making a data rights request does not require
- you to create an account with us. We will only use Personal Data provided in a
- data request to verify the requestor's identity or authority to make the
- request.
We will respond to a request within 30 days of its receipt, or notify you that
- we require more time to respond and the reason for the extended response time.
- We will deliver our written response by mail or electronically.
Additional information about Data collection and processing In addition to the information contained in this privacy policy, the Sites may
- provide the User with additional and contextual information concerning
- particular Services or the collection and processing of Personal Data upon
- request.
System logs and maintenance For operation and maintenance purposes, the Sites n and any third-party
- services may collect files that record interaction with this Application
- (System logs) use other Personal Data (such as the IP Address) for this
- purpose.
Information not contained in this policy More details concerning the collection or processing of Personal Data may be
- requested from the Owner at any time. Please see the contact information at
- the beginning of this document.
How "Do Not Track" requests are handled This Application does not support "Do Not Track" requests.
To determine whether any of the third-party services it uses honor the "Do Not
- Track" requests, please read their privacy policies.
European Union (or EU) Unless otherwise specified, all references made within this document to the
- European Union include all current member states to the European Union and the
- European Economic Area.
Not Intended for Children Under 13 The Sites are not intended for use by persons under the age of 18 and Eat This
- Much does not specifically market to children under 13. Eat This Much does not
- knowingly collect information from persons under the age of 13.
Changes to this Privacy Policy We reserve the right to amend this Privacy Policy at our discretion and at any
- time. When we make changes to this Privacy Policy, we will notify you by email
- or through a notice on our website homepage.
Contacting Us If there are any questions regarding this Privacy Policy you may contact us
- using the information below:
Eat This Much, Inc.support@eatthismuch.com
`,1);function m(e,t){var c=p(),u=o(c);f(u,{get title(){return t.title},get description(){return t.description}});var m=s(u,2),h=d(m,!0);n(m);var g=s(m,2);l(g,()=>t.children),a(()=>r(h,t.title)),i(e,c)}var h={title:`Copyright Policy`},{title:g}=h,_=e(`Eat This Much, Inc., a Delaware corporation (“Company”) has implemented the
-following policy to help respect the ownership rights of creators:
In accordance with the Digital Millennium Copyright Act of 1998, the text of
-which may be found at http://www.copyright.gov/legislation/dmca.pdf , Company will respond expeditiously to claims of copyright infringement on
-the Company website (the “Site”) or through its service (“Service”). If you are a copyright holder and believe that your copyrighted material is
-being infringed on the Site or Service, you may provide our designated agent
-(listed below) with a written notice (“Infringement Notice”) containing the
-information below. Your Infringement Notice may be forwarded to the party
-that made the content available. In order to file an Infringement Notice, please provide us with the following
-information:
An identification of the copyright claimed to have been infringed; A description of the nature and exact location (URL if available) of the
-content that you claim to infringe your copyright; Your name, address, telephone number and email address; A statement by you (the copyright holder or such owner’s agent): (a) that
-you believe in good faith that the use of the content that you claim to
-infringe your copyright is not authorized by law; (b) that all of the
-information contained in your Infringement Notice is accurate; and (c) under
-penalty of perjury, that you are the copyright owner or a person authorized
-to act on their behalf; A physical or electronic signature of the copyright owner or other person
-authorized to act on their behalf; Such Infringement Notice may be sent to:Or via email: louis@eatthismuch.com
Please be advised that you will be liable for damages (including costs and
-attorneys’ fees) if you materially misrepresent that your copyright has been
-infringed. If you are unsure whether such infringement has occurred, you
-should consider consulting an attorney.
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/32.B1FRX4ZU.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/32.B1FRX4ZU.js
deleted file mode 100644
index 41d148ce8fc94a2d0bb8a77a4db3be5f12c39132..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/32.B1FRX4ZU.js
+++ /dev/null
@@ -1,363 +0,0 @@
-import{B as e,Gt as t,Jt as n,Kt as r,L as i,R as a,U as o,at as s,dt as c,ft as l,k as u,ut as d}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as f}from"../chunks/CC97ourd2.js";var p=e(` Personal Data collected Place of processing Privacy Policy – Opt Out . Privacy Shield participant.`,1),g=e(`Google Analytics is a web analysis service provided by Google Inc.
- ("Google"). Google utilizes the Data collected to track and examine the use
- of these Sites, to prepare reports on its activities and share them with
- other Google services. Google may use the Data collected to contextualize
- and personalize the ads of its own advertising network.
`),_=e(`United States – Privacy Policy .`,1),v=e(`Amplitude is an analytics service provided by Sonalight, Inc. This service
- is designed for mobile apps analytics and can collect various information
- about your phone, highlighted in the Amplitude privacy policy.
`),y=e(`United States – Privacy Policy . Privacy Shield participant.`,1),b=e(`Facebook Ads conversion tracking is an analytics service provided by
- Facebook, Inc. that connects data from the Facebook advertising network with
- actions performed on these Sites.
`),x=e(`United States – Privacy Policy .`,1),S=e(`HealthKit is an activity data handling service provided by Apple Inc. that
- enables the Owner to access or store activity data.
`),C=e(`United States – Privacy Policy . Privacy Shield participant.`,1),w=e(`Stripe is a payment service provided by Stripe Inc.
Payment processing services enable these Sites to process payments by credit
- card, bank transfer or other means. To ensure greater security, we share
- only the information necessary to execute the transaction with the financial
- intermediaries handling the transaction. Some of these services may also
- enable the sending of timed messages to the User, such as emails containing
- invoices or notifications concerning the payment.
`,1),T=e(`United States – Privacy Policy .`,1),E=e(`Bugsnag is a monitoring service provided by Bugsnag Inc. This type of
- service allows this Application to monitor the use and behavior of its
- components so its performance, operation, maintenance and troubleshooting
- can be improved.
`),D=e(`United States – Privacy Policy .`,1),O=e(`Crashlytics is a monitoring service provided by Google Inc. This type of
- service allows this Application to monitor the use and behavior of its
- components so its performance, operation, maintenance and troubleshooting
- can be improved.
`),k=e(`United States – Privacy Policy . Privacy Shield participant.`,1),A=e(`The Facebook Like button and social widgets are services allowing
- interaction with the Facebook social network provided by Facebook, Inc.
`),j=e(`United States – Privacy Policy .`,1),M=e(`The Groove Widget is a service for interacting with the Groove support and
- feedback platform provided by Groove Networks, LLC.
`),N=e(`United States – Privacy Policy `,1),P=e(`Sendgrid is an email address management and message sending service provided
- by Sendgrid Inc.
`),F=e(`United States – Privacy Policy – Opt Out `,1),I=e(`AdWords Remarketing is a remarketing and behavioral targeting service
- provided by Google Inc. that connects the activity of this Application with
- the Adwords advertising network and the Doubleclick Cookie.
`),L=e(`United States – Privacy Policy – Opt Out . Privacy Shield participant.`,1),R=e(`Facebook Remarketing is a remarketing and behavioral targeting service
- provided by Facebook, Inc. that connects the activity of this Application
- with the Facebook advertising network.
`),z=e(`United States – Privacy Policy . Privacy Shield participant.`,1),B=e(`Google Tag Manager is a tag management service provided by Google LLC. This
- helps us to manage the tags and scripts needed on these Sites in a
- centralized fashion.
`),V=e(`United States – Privacy Policy .`,1),H=e(`CloudFlare is a traffic optimization and distribution service provided by
- CloudFlare Inc. The way CloudFlare is integrated means that it filters all
- the traffic through these Sites, i.e., communication between these Sites and
- the User's browser, while also allowing analytical data from these Sites to
- be collected.
`),U=e(` Privacy Policy of Eat This Much This Privacy Policy has been compiled to assist you ("you," "your," or "User")
- to understand how Eat This Much, Inc. ("we", "our," "us" or "Eat This Much"),
- and our affiliates and subsidiaries, collect, use and disclose your personal
- information.
This Privacy Policy describes our practices in connection with information
- that we collect through your use of www.eatthismuch.com (the "Site"), any
- mobile sites, applications, widgets, and other mobile interactive features
- associated with the Site (collectively, our "Apps"), through other services
- that we may offer in connection with our Site and Apps, through our official
- social media pages that we control (our "Social Media Pages"), as well as
- through email messages that we send to you (collectively, the Social Media
- Pages, Apps and Site, the "Sites").
This notice does not apply to information collected or obtained by any third
- party, including through any application or content (including advertising)
- that may link to or be accessible from or on the Sites.
By accessing, browsing, or otherwise using the Sites, you acknowledge and
- consent to our collection and use of information as set forth in this
- Privacy Policy. PLEASE READ THIS Privacy Policy CAREFULLY. YOUR USE OF THE SITES CONSTITUTES YOUR
- CONSENT TO THIS Privacy Policy. DO NOT USE THE SITES IF YOU ARE UNWILLING OR UNABLE
- TO CONSENT TO THIS Privacy Policy.
This Privacy Policy applies only to your use of the Sites, and was last
- updated as of December 3, 2020. Eat This Much may revise this Privacy Policy
- at any time and such revision shall be posted on the Sites. Any revision
- and/or addition to this Privacy Policy shall become effective and binding on
- you when you continue to use the Sites on or after the effective date of such
- revision and/or addition.
TL;DR Eat This Much collects some Personal Data from its Users, as will be explained
- more fully in this Privacy Policy. We have some analytics packages installed
- to help us determine usage of our Sites, plus some basic Facebook integration.
- If you use our restaurant meal finder (web only for now), we may also ask for
- location permissions (or you can enter any location manually). Sometimes we
- also use remarketing to ask Google and/or Facebook to show you an ad about our
- service. If you rate foods and recipes on our service, we do some processing
- to suggest recipes we think you'll like, based on recipes that other people
- liked. This data is not shared with anyone else. Want to prevent any kind of
- tracking? Type "disable third party cookies" plus the name of your web browser
- into any search engine to find out how. Many of the plugins we list here also
- have "opt out" pages.
Privacy Officer Eat This Much, Inc.
Email: support@eatthismuch.com
Types of Data collected Among the types of Personal Data that this Application collects, by itself or
- through third parties, there are: Cookies, Usage Data, email address,
- username, unique device identifiers for advertising (Google Advertiser ID or
- IDFA, for example), geographic position, first name, body measurements &
- indexes and food related activity.
Complete details on each type of Personal Data collected are provided in the
- dedicated sections of this privacy policy or by specific explanation texts
- displayed prior to the Data collection. However, we may collect, now or in the
- future, the following types of Personal Data:
Device properties including, but not limited to, unique or other device
- identifiers; Device operating system and firmware; IP address (i.e., a number that is automatically assigned to your device or
- computer used to access the Site, and allows us to identify your device or
- computer) and Internet service provider; Mobile phone carrier; Geographical data such as country or region; Other similar data; Personal Data may be freely provided by the User, or, in case of Usage Data,
- collected automatically when using this Application.
Unless specified otherwise, all Data requested by this Application is
- mandatory and failure to provide this Data may make it impossible for this
- Application to provide its services. In cases where this Application
- specifically states that some Data is not mandatory, Users are free not to
- communicate this Data without consequences to the availability or the
- functioning of the Service.
Users who are uncertain about which Personal Data is mandatory are welcome to
- contact the us at the information provided below.
Any use of Cookies – or of other tracking tools – by this Application or by
- the owners of third-party services used by this Application serves the purpose
- of providing the Service required by the User, in addition to any other
- purposes described in the present document and in the Cookie Policy, if
- available.
Users are responsible for any third-party Personal Data obtained, published or
- shared through this Application and confirm that they have the third party's
- consent to provide the Data to the Owner.
How We Use Your Personal Data In general, we do not and will not share your personally identifiable
- information except as set forth in this Privacy Policy. We do not sell, transfer, and/or share your personally identifiable
- information with third parties for their own marketing purposes.
We use the information we collect from you when you browse our Sites in the
- following manner:
Categories of Personal Information Use of Information Identification information, application usage data (e.g., features/pages
- accessed by a member), location data (GPS). To operate and improve the Sites and associated services. Email address To create an account with us. Name, email address. To respond to your comments, inquiries and questions and provide
- customer services. Name, email address. To send administrative information to you, for example, information
- regarding the Sites and changes to our terms, conditions, and policies.
- Because this information may be important to your use of the Sites, you
- may not opt-out of receiving these communications. User Height and Weight To generate suggested health measures. Email address and first name By registering on the mailing list or for the newsletter, the User's
- email address will be added to the contact list of those who may receive
- email messages containing information of commercial or promotional
- nature concerning these Sites. Your email address might also be added to
- this list as a result of signing up to these Sites or after making a
- purchase.
You can opt-out of certain use(s) of your personal information, as described
- below.
How We Use Automatically Collected Information The information we collect automatically is statistical data and generally
- does not contain personal information. We may maintain it or associate it with
- personal information we collect in other ways or receive from third parties.
- We will use this automatically-collected information to improve our Sites and
- to deliver a better and more personalized service, including to:
Estimate our audience size and usage patterns; Store information about your preferences, allowing us to customize our Sites
- according to your individual interests; Speed up your searches; and Recognize you when you return to our Sites. Our Use of Cookies Our Sites use "cookies" and other web tracking tools. We may store information
- about you using the cookies on our site. A cookie (also called web cookie,
- Internet cookie, browser cookie, or simply cookie) is a small piece of data
- sent from a website and stored on the user's computer by the user's web
- browser while the user is browsing. We use cookies to:
improve your user experience; improve the functionality of our Sites; gain a better understanding of how visitors like you use our Sites, its
- tools and functions; and communicate with you elsewhere on the internet. Through our use of cookies and tracking technology, we can tailor our Sites to
- your personal needs and improve user-friendliness. We use both necessary
- cookies and analytics or targeting cookies that are optional. The following
- are the categories of cookies uses on the Sites:
Necessary Cookies Strictly necessary for the operation of a website because they enable you to
- navigate around the site and use features. These cookies cannot be switched
- off in our systems and do not store any personally identifiable information.
Cookies Used Lifespan Eat This Much (sessionid) 14 days Eat This Much (csrftoken) 1 year Cloudflare (_cflb, _cf_bm, and _cfduid) 1 month
Non-Necessary Cookies Targeting Cookies that get set on our site by our advertising partners. They
- are typically used by companies to build a profile of user interests and show
- targeted and relevant advertising while you browse. The information these
- cookies store on you is based on your unique browser and internet device. You
- may block these cookies and will then experience less targeted advertising.
- Analytics cookies count visits and traffic sources to help improve the
- performance of our site through metrics. These cookies show us which pages on
- our site are the most and the leasts popular, and how users navigate our site.
- The information collected is aggregated and contains no personally
- identifiable information. If you block these cookies then we will not know
- when you have visited our site.
Cookies Used Lifespan Google Analytics (_gid) 1 day Google Analytics (_ga) 2 years Google Analytics (_gat) 1 minute Facebook (_fbp) 3 months Amplitude (amplitude_id_#) 10 years
We want to be completely transparent about the cookies we use and to make
- their control as easy as possible for you. If, after your initial visit to the
- Site, you want to delete any cookies that are already on your computer, please
- refer to the file management software to locate the file or directory that
- stores cookies under the following file names. Other information on deleting
- or controlling cookies is available at www.allaboutcookies.org.
Please note that by deleting our cookies or disabling future cookies you may
- not be able to access certain areas or features of our site.
Mode and place of processing of Personal Data Purpose of processing We take appropriate security measures to prevent unauthorized access,
- disclosure, modification, or unauthorized destruction of the Personal Data.
- The Personal Data concerning the User is collected to allow us to provide our
- Services, as well as for the following purposes: Analytics, Interaction with
- external social networks and platforms, Access to third-party accounts,
- Remarketing and behavioral targeting, Tag Management, Managing support and
- contact requests, Interaction with support and feedback platforms,
- Infrastructure monitoring, Traffic optimization and distribution, Handling
- payments, Managing contacts and sending messages, Contacting the User and
- Handling activity data.
Methods of processing The Personal Data processing is carried out using computers and/or IT enabled
- tools, following organizational procedures and modes strictly related to the
- purposes indicated. In addition to the Owner, in some cases, the Data may be
- accessible to certain types of persons in charge, involved with the operation
- of this Application (administration, sales, marketing, legal, system
- administration) or external parties (such as third-party technical service
- providers, mail carriers, hosting providers, IT companies, communications
- agencies) appointed, if necessary, as Data Processors by the Owner. The
- updated list of these parties may be requested from the Owner at any time.
Legal basis of processing We may process Personal Data relating to Users if one of the following
- applies:
Users have given their consent for one or more specific purposes. Note:
- Under some legislations the Owner may be allowed to process Personal Data
- until the User objects to such processing ("opt-out"), without having to
- rely on consent or any other of the following legal bases. This, however,
- does not apply, whenever the processing of Personal Data is subject to
- European data protection law; provision of Data is necessary for the performance of an agreement with the
- User and/or for any pre-contractual obligations thereof; processing is necessary for compliance with a legal obligation to which the
- Owner is subject; processing is related to a task that is carried out in the public interest
- or in the exercise of official authority vested in the Owner; processing is necessary for the purposes of the legitimate interests pursued
- by the Owner or by a third party. In any case, the Owner will gladly help to clarify the specific legal basis
- that applies to the processing, and in particular whether the provision of
- Personal Data is a statutory or contractual requirement, or a requirement
- necessary to enter into a contract.
Geographic Location of Data Storage and Processing The Sites collect information and process and store that information in
- databases located in the United States and Canada. If you are visiting the
- Sites from a country outside the United States, you should be aware that you
- may transfer personally identifiable information about yourself to the United
- States, and that the data protection laws of the United States may not be as
- comprehensive as those in your own country. To find out more about the place
- of processing of such transferred Data, Users can check the section containing
- details about the processing of Personal Data.
By visiting the Sites and submitting any personally identifiable information
- you consent to the transfer of such personally identifiable information to the
- United States.
Retention time Personal Data shall be processed and stored for as long as required by the
- purpose they have been collected for.
Therefore:
Personal Data collected for purposes related to the performance of a
- contract between us and the User shall be retained until such contract has
- been fully performed. Personal Data collected for the purposes of our legitimate interests shall
- be retained as long as needed to fulfill such purposes. Users may find
- specific information regarding the legitimate interests pursued by us within
- the relevant sections of this document or by contacting us. We may retain Personal Data for a longer period whenever the User has given
- consent to such processing, as long as such consent is not withdrawn.
- Furthermore, the Owner may be obliged to retain Personal Data for a longer
- period whenever required to do so for the performance of a legal obligation or
- upon order of an authority. Once the retention period expires, Personal Data
- shall be deleted. Therefore, the right to access, the right to erasure, the
- right to rectification and the right to data portability cannot be enforced
- after expiration of the retention period.
Access to Personal Data YOUR PERSONAL DATA WILL NOT BE SOLD. Nor will Your Personal Data
- be licensed or disclosed to unaffiliated third-parties, except in connection with
- the sale, transfer, merger, consolidation or other transaction involving all or
- part of our company or as may be permitted under applicable law.
We may disclose your personal data to our subsidiaries and affiliates to
- fulfill the purpose for which you provide it, for example, to provide you with
- a requested communication.
In addition to the above, we may share the personal data collected from you,
- as described above, with our third party partners to enable us to analyze and
- use such information to provide you with our products and services, and in the
- manner set forth in this Privacy Policy. We may share your information with
- third-parties who assist us with its outreach and engagement communications to
- make you aware of certain products and services (as detailed below). We also
- allow our website hosting partners and other parties who assist us in
- operating our website, conducting our business, or serving our users, to
- access and process your information so long as those parties agree to keep
- this information confidential. We do not sell your information to third
- parties for marketing purposes, and we restrict such third parties' usage of
- your information consistent with this Privacy Policy.
In addition to the above, we may be required to disclose your information to
- (i) comply with laws or to respond to lawful requests and legal process
- (including to respond to requests from public or government authorities,
- including public or government authorities outside your country of residence),
- (ii) to investigate, prevent, or take action regarding illegal or suspected
- illegal activities, (iii) to protect the rights and property of Eat This Much,
- and others to enforce our agreements, and this Privacy Policy and the Terms of
- Use, including to protect the security or integrity of the Site or our
- information systems, (iv) in an emergency to protect person or property, (v)
- as may be needed on a confidential basis to support a corporate transaction
- (including a merger, acquisition, divestiture, financing, or sale of assets or
- lines of business), or (vi) on an aggregated basis for any purpose in which
- your specific personal information is blinded, masked or otherwise not
- identifiable. We may also exchange information with third parties for fraud
- protection and credit risk reduction.
Facebook permissions provided to our Sites (This is only if you use Facebook Login, which you can disconnect on your
- profile page)
The Sites may ask for some Facebook permissions allowing it to perform actions
- with the User's Facebook account and to retrieve information, including
- Personal Data, from it. This service allows this Application to connect with
- the User's account on the Facebook social network, provided by Facebook Inc.
For more information about the following permissions, refer to the Facebook permissions documentation and to the Facebook privacy policy .
The permissions asked are the following:
Basic information By default, this includes certain User's Data such as id, name, picture,
- gender, and their locale. Certain connections of the User, such as the
- Friends, are also available. If the User has made more of their Data public,
- more information will be available.
Email Provides access to the User's primary email address.
Specific Third-Party Processing of Personal Data: Third-Party Links On the Sites Occasionally, at our discretion, we may link to third party sites or content
- on the Sites. We may do this for the convenience of you and other users of the
- Sites, but we do not have control over the operation of these third-party
- websites. These third-party sites have separate and independent privacy
- policies. We, therefore, have no responsibility or liability for the content
- and activities of these linked sites. We urge you to review the privacy
- policies posted on these third-party websites at the time you first visit such
- sites.
Protection of Your Personal Data We are committed to the protection of your personal and order information. As
- such, Eat This Much takes reasonable measures to follow industry standard
- practices to protect, secure and maintain the integrity and availability of
- your information.
Notwithstanding the foregoing, you acknowledge that no security safeguards or
- method of transmission over the Internet are completely secure. Although we do
- our best to protect your personal information, we cannot guarantee the
- security of your personal information transmitted to our Sites.
The rights of Users Users may exercise certain rights regarding their Data processed by the Owner.
In particular, Users have the right to do the following:
Withdraw their consent at any time. Users have the right to withdraw consent
- where they have previously given their consent to the processing of their
- Personal Data. Object to processing of their Data. Users have the right to object to the
- processing of their Data if the processing is carried out on a legal basis
- other than consent. Further details are provided in the dedicated section
- below. Access their Data. Users have the right to learn if Data is being processed
- by the Owner, obtain disclosure regarding certain aspects of the processing
- and obtain a copy of the Data undergoing processing. Verify and seek rectification. Users have the right to verify the accuracy
- of their Data and ask for it to be updated or corrected. Restrict the processing of their Data. Users have the right, under certain
- circumstances, to restrict the processing of their Data. In this case, the
- Owner will not process their Data for any purpose other than storing it. Have their Personal Data deleted or otherwise removed. Users have the right,
- under certain circumstances, to obtain the erasure of their Data from the
- Owner. Receive their Data and have it transferred to another controller. Users have
- the right to receive their Data in a structured, commonly used and machine
- readable format and, if technically feasible, to have it transmitted to
- another controller without any hindrance. This provision is applicable
- provided that the Data is processed by automated means and that the
- processing is based on the User's consent, on a contract which the User is
- part of or on pre-contractual obligations thereof. Lodge a complaint. Users have the right to bring a claim before their
- competent data protection authority. Details about the right to object to processing Where Personal Data is processed for a public interest, in the exercise of an
- official authority vested in us or for the purposes of the legitimate
- interests pursued byus, Users may object to such processing by providing a
- ground related to their particular situation to justify the objection.
Users must know that, however, should their Personal Data be processed for
- direct marketing purposes, they can object to that processing at any time
- without providing any justification.
How to exercise these rights Any requests to exercise User rights can be directed to the Owner through the
- contact details provided in this document. These requests can be exercised
- free of charge and will be addressed by the Owner as early as possible and
- always within one month.
California Consumers The California Consumer Privacy Act of 2018 ("CCPA") and other California
- privacy laws provides California residents (i.e., consumers) with specific
- rights regarding personal information.
Access to Specific Information and Data Portability Rights California residents have the right to request that we disclose certain
- information to you about our collection and use of your personal information
- over the past twelve (12) months. Once we receive and confirm a verifiable
- consumer request from you, we will disclose to you, to the extent permitted by
- law:
The categories of personal information we collected about you. The categories of sources for your personal information we collected about
- you. Our business or commercial purpose for collecting your personal information. The categories of third parties with whom we share your personal
- information. If we disclosed your personal information for a business purpose, the
- personal information categories that each category of recipient obtained. You shall have the right to request that the information described above be
- provided to you in a portable and readily usable format, to the extent
- technically feasible ("data portability").
Deletion Request Rights You have the right to request that we delete certain of your personal
- information that we collected from and/or related to you and retained, subject
- to certain exceptions.
To the extent that we can delete your personal information, once we receive
- and confirm your verifiable consumer request, we will delete (and direct our
- service providers to delete) your personal information, unless an exception
- applies.
We may deny your deletion request if retaining the information is necessary
- for us or our service providers to:
Complete the transaction for which we collected your personal information,
- provide a good or service that you requested, or take actions reasonably
- anticipated within the context of our ongoing business relationship with
- you. Detect security incidents, protect against malicious, deceptive, fraudulent,
- or illegal activity, or prosecute those responsible for such activities. Debug products to identify and repair errors that impair existing intended
- functionality. Exercise free speech, ensure the right of another consumer to exercise their
- free speech rights, or exercise another right provided for by law. Comply with the California Electronic Communications Privacy Act (Cal. Penal
- Code § 1546 seq.). Engage in public or peer-reviewed scientific, historical, or statistical
- research in the public interest that adheres to all other applicable ethics
- and privacy laws, when the information's deletion may likely render
- impossible or seriously impair the research's achievement, if you previously
- provided informed consent. Enable solely internal uses that are reasonably aligned with consumer
- expectations based on your relationship with us. Comply with a legal obligation. Make other internal and lawful uses of that information that are compatible
- with the context in which you provided it. Exercising Your Access, Data Portability, and Deletion Rights To exercise the access, data portability, and deletion rights described above,
- please submit a verifiable consumer request to us by contacting us at
- support@eatthismuch.com.
Only you or a person registered with the California Secretary of State that
- you authorize to act on your behalf, may make a verifiable consumer request
- related to your personal information. You may also make a verifiable consumer
- request on behalf of your minor child.
You may only make a verifiable consumer request for access or data portability
- twice within a 12-month period. The verifiable consumer request must:
Provide sufficient information that allows us to reasonably verify you are
- the person about whom we collected personal information or an authorized
- representative. Describe your request with sufficient detail that allows us to properly
- understand, evaluate, and respond to it. We cannot respond to your request or provide you with your personal
- information if we cannot verify your identity or authority to make the request
- and confirm the personal information relates to you. Making a verifiable
- consumer request does not require you to create an account with us. We will
- only use personal information provided in a verifiable consumer request to
- verify the requestor's identity or authority to make the request. Any
- disclosures provided pursuant to the CCPA will only cover the 12-month period
- preceding the receipt of the verifiable consumer request.
We will respond to a verifiable consumer request within 45 days of its
- receipt, or notify you that we require more time to respond and the reason for
- the extended response time. We will deliver the written response by mail or
- electronically, at your option.
To the extent that your verifiable consumer request is excessive, repetitive,
- or manifestly unfounded, we may charge a reasonable fee to respond to such a
- request.
We will not discriminate against you for exercising any of your CCPA rights.
- Unless permitted by the CCPA, we will not:
Deny you goods or services. Charge you different prices or rates for goods or services, including
- through granting discounts or other benefits, or imposing penalties. Provide you a different level or quality of goods or services. Suggest that you may receive a different price or rate for goods or services
- or a different level or quality of goods or services. European Users The European Union's General Data Protection Regulation ("GDPR") and other
- European data protection laws require that companies processing the Personal
- Data of EU users do so on the basis of specific legal grounds, as explained
- above. Further, EU Users have certain data rights with respect to our handling
- of your Personal Data.
Explanation and copies of your data You have the right to request an explanation of the personal data that we have
- about you and how we use that data.
You also have the right to receive a copy of the Personal Data that we collect
- about you if collected on the basis of consent or because we require the
- information to provide the services that you request.
Correction If we have Personal Data about you that you believe is inaccurate, you have
- the right to request correction of your Personal Data.
Deletion You may request deletion of your Personal Data at any time. We may retain
- certain information about you as required by law and for legitimate business
- purposes permitted by law.
Objections and complaints Users in the EU have the right to object to our processing of Personal Data,
- including for marketing purposes based on profiling and/or automated decision
- making. We may continue to process your information notwithstanding the
- objection to the extent permitted under GDPR.
Users in the EU also have the right to file a complaint relating to our
- handling of your Personal Data with the National Supervisory Authorities.
- Their contact information can be found at https://edpb.europa.eu/about-edpb/board/members_en
You may also submit questions, comments or complaints to us at the information
- below.
Exercising Your Data Rights
To exercise the data rights described above, please submit a request to us by
- contacting us at support@eatthismuch.com.
Only you or a person authorized to act on your behalf, may make a request
- related to your Personal Data. You may also make a request on behalf of your
- minor child.
We cannot respond to your request or provide you with your Personal Data if We
- cannot verify your identity or authority to make the request and confirm the
- Personal Data relates to you. Making a data rights request does not require
- you to create an account with us. We will only use Personal Data provided in a
- data request to verify the requestor's identity or authority to make the
- request.
We will respond to a request within 30 days of its receipt, or notify you that
- we require more time to respond and the reason for the extended response time.
- We will deliver our written response by mail or electronically.
Additional information about Data collection and processing In addition to the information contained in this privacy policy, the Sites may
- provide the User with additional and contextual information concerning
- particular Services or the collection and processing of Personal Data upon
- request.
System logs and maintenance For operation and maintenance purposes, the Sites n and any third-party
- services may collect files that record interaction with this Application
- (System logs) use other Personal Data (such as the IP Address) for this
- purpose.
Information not contained in this policy More details concerning the collection or processing of Personal Data may be
- requested from the Owner at any time. Please see the contact information at
- the beginning of this document.
How "Do Not Track" requests are handled This Application does not support "Do Not Track" requests.
To determine whether any of the third-party services it uses honor the "Do Not
- Track" requests, please read their privacy policies.
European Union (or EU) Unless otherwise specified, all references made within this document to the
- European Union include all current member states to the European Union and the
- European Economic Area.
Not Intended for Children Under 13 The Sites are not intended for use by persons under the age of 18 and Eat This
- Much does not specifically market to children under 13. Eat This Much does not
- knowingly collect information from persons under the age of 13.
Changes to this Privacy Policy We reserve the right to amend this Privacy Policy at our discretion and at any
- time. When we make changes to this Privacy Policy, we will notify you by email
- or through a notice on our website homepage.
Contacting Us If there are any questions regarding this Privacy Policy you may contact us
- using the information below:
Eat This Much, Inc.support@eatthismuch.com
Thanks for checking out our terms of service! By using this service, you agree
- to all of the terms below. If you have any issues or questions about the site
- or these terms, we'd be happy to discuss them .
Terms of Service This Terms of Service Agreement (the "Agreement") is a legal agreement between
- you ("You") and Eat This Much, Inc., a Delaware Corporation ("Company") for
- use of the eatthismuch.com website ("Site"), the servers the Site is stored
- on, or the computer files stored on that server (collectively, the "Service").
- By creating an account or accessing or using the Service, You accept and agree
- to be bound by the terms of this Agreement.
IF YOU DO NOT AGREE TO THESE TERMS, THE COMPANY IS UNWILLING TO LICENSE USE OF
- THE SERVICE TO YOU. YOU AGREE THAT YOUR USE OF THE SERVICE ACKNOWLEDGES THAT
- YOU HAVE READ THIS AGREEMENT, UNDERSTAND IT, AND AGREE TO BE BOUND BY ITS
- TERMS AND CONDITIONS.
All amended terms automatically take effect 10 days after they are initially
- posted on this site. Your use of the Website following the effective date of
- any modifications to this agreement will constitute your acceptance of the
- agreement, as modified. You agree that notice on the Site of modifications is
- adequate notice.
SOLE AND EXCLUSIVE JURISDICTION FOR ANY ACTION OR PROCEEDING ARISING OUT OF OR
- RELATED TO THIS AGREEMENT SHALL BE IN AN APPROPRIATE STATE OR FEDERAL COURT
- LOCATED IN LOS ANGELES COUNTY, STATE OF CALIFORNIA AND THE PARTIES
- UNCONDITIONALLY WAIVE THEIR RESPECTIVE RIGHTS TO A JURY TRIAL.
Definitions "Account” means an account created on the Service for a specific User to use
- the Service.
A "User” is a user of the Service that has been provided a license to use the
- Service under this Agreement that has not been terminated.
An "Individual User” is a User that uses the Service for their own personal
- use.
A "Professional User” is a dietician, personal trainer, or similar
- professional that uses the Service for their clients and has been accepted by
- the Company as a Professional User.
An "Authorized Client” is a client of a Professional User that is also a User.
Limited License(s) The Company grants You a limited, revocable, non-exclusive, non-transferable
- license to access and use the Service for your own individual use subject to
- the other terms of this Agreement.
If You are a Professional User, You are also granted a limited, revocable,
- non-exclusive, non-transferable license to access and use the Service to
- create meal plans for your Authorized Clients.
Privacy and Security You acknowledge that you have read, understand and agree to our Privacy
- Notice, located here . The Privacy Notice governs
- the collection, use and disclosure of your personal information. The Privacy
- Notice is hereby incorporated into and made part of these Terms of Service by
- reference.
Provision of Service Subject to the terms of our Privacy Policy , we
- reserve the right to monitor the Service for purposes of determining that your
- usage is in compliance with this Agreement and applicable laws. In addition,
- and as described elsewhere in this Agreement, we maintain an absolute and
- unconditional right to review and remove material accessible by or transmitted
- through the Service that, in our sole discretion, we believe is in violation
- of the law or this Agreement or is unacceptable to us in our sole discretion.
From time to time and without prior notice to you, we may change, expand and
- improve the Site and Service. We may also, at any time, cease to continue
- operating part or all of the Service or selectively disable certain aspects of
- the Service or portions of the Site. Any modification or elimination of the
- Service will be done in our sole and absolute discretion and without an
- ongoing obligation or liability to You, and Your use of the Site and/or
- Service do not entitle you to the continued provision or availability of the
- Site and Service.
Your Use of the Service You agree not to transfer the Service. You may not modify, reverse engineer,
- decompile or disassemble the Service. You may not copy, adapt, alter, modify,
- translate, or create derivative works of the Service without written
- authorization of the Company. You may not permit other individuals to use the
- Service, including but not limited to shared use via a network connection,
- except under the terms of this Agreement. You may not rent, lease, loan,
- sublicense, distribute, or otherwise transfer rights to the Service. You may
- not circumvent or disable any technological features or measures in the
- Service for protection of intellectual property rights. You may not use the
- Service in an attempt to, or in conjunction with, any device, program, or
- service designed to circumvent technological measures employed to control
- access to, or the rights in, a content file or other work protected by the
- copyright laws of any jurisdiction. You may not use or access the Site or
- Service to compile data in a manner that is used or usable by a competitive
- product or service. Any such forbidden use shall immediately terminate Your
- license to the Service.
You furthermore agree that:
You shall not create an Account or access the Service if You are under the
- age of 18. You shall monitor your Account to restrict use by minors, and You will deny
- access to children under the age of 18. You accept full responsibility for
- any unauthorized use of the Service by minors in connection with your
- Account. Without limiting any provision herein, You are responsible for any use of
- your credit card or other payment instrument by individuals that access your
- Account; You shall not have more than one Account at any given time, and shall not
- create an account using a false identity or information, or on behalf of
- someone other than yourself; You shall not have an Account or use the Service if You have previously been
- removed by the Company; You shall not use your Account to advertise, solicit, or transmit any
- commercial advertisements, including chain letters, junk e-mail or
- repetitive messages to anyone; You shall not use your Account to engage in any illegal conduct; When creating or updating an Account on the Service, You may be required to
- provide the Company with certain personal information, which may include your
- name, birth date, e-mail address, and, in some cases, payment information.
- This information will be held and used in accordance with the Company's Privacy Policy . You agree that You will supply
- accurate and complete information to the Company, and that You will update
- that information promptly after it changes.
If You are a Professional User, that each of your clients that You use the
- Service for is an Authorized Client.
If You are a Professional User, that You will not enter the personal
- information of any client without their prior written permission.
Ownership The Service and Service-related content are protected by copyright, trademark,
- and other laws of the United States and foreign countries. The Company and its
- licensors exclusively own all right, title and interest in and to the Service
- and Service-related content, including all associated intellectual property
- rights. You may not remove, alter or obscure any copyright, trademark, service
- mark or other proprietary rights notices incorporated in or accompanying the
- Service and Service-related Content.
User Licenses User Content "User Content " means any User Trademarks, communications, images,
- writings, creative works, sounds, and all the material, data, and
- information that You upload or transmit through the Service, or that other
- users upload or transmit. By transmitting or submitting any User Content
- while using the Service, You affirm, represent and warrant that such
- transmission or submission is (a) accurate and not confidential; (b) not in
- violation of any applicable laws, contractual restrictions or other third
- party rights, and that You have permission from any third party whose
- personal information or intellectual property is comprised in the User
- Content; (c) free of viruses, adware, spyware, worms or other malicious
- code.
"User Trademark” means any trademark or service mark that a Professional
- User owns and uploads to the Service.
You hereby grant Company a perpetual, irrevocable, worldwide, fully paid-up
- and royalty free, non-exclusive, unlimited license, including the right to
- sublicense and assign to third parties, and right to copy, reproduce, fix,
- adapt, modify, improve, translate, reformat, create derivative works from,
- manufacture, introduce into circulation, commercialize, publish, distribute,
- sell, license, sublicense, transfer, rent, lease, transmit, publicly
- display, publicly perform, or provide access to electronically, broadcast,
- communicate to the public by telecommunication, display, perform, enter into
- computer memory, and use and practice, in any way now known or in the future
- discovered, your User Content (except for User Trademarks) as well as all
- modified and derivative works thereof. To the extent permitted by applicable
- laws, You hereby waive any moral rights You may have in any User Content.
You hereby grant the Company a license to use and display your User
- Trademark in the provision of the Service to You and other Users, until You
- remove such User Trademark from the Service (and for a reasonable amount of
- time thereafter for the Company to remove such content).
Site Content Without limitation to these Terms of Service, you may not sell,
- re-distribute, re-publish, re-transmit, display publicly, modify, create
- derivative works from, or otherwise exploit the Site, its contents, or any
- part of them (individually and collectively, the "Site Content ”)
- without our express pression. We expressly retain all right, title and
- interest in and to the Site Content, including, without limitation, all
- intellectual property rights therein and thereto. Except as expressly
- permitted by these Terms of Service, any use of the Site Content may violate
- copyright and/or other applicable laws.
Third Party Content In addition to the Site Content, the Sites may contain information and
- materials provided by third parties (collectively, "Third Party Content ”). Third Party Content is the copyrighted work of its owner, who expressly
- retains all right title and interest in and to the Third Party Content,
- including, without limitation, all intellectual property rights therein and
- thereto. In addition to being subject to these Terms of Use, Third Party
- Content may also be subject to different and/or additional terms of use
- and/or privacy notices of such third parties. Please contact the appropriate
- third party for further information regarding any such different and/or
- additional terms of use applicable to Third Party Content.
Trademarks Eat This Much, the Eat This Much Logo, any Eat This Much slogans, and all of
- our product names are trademarks and services marks of Eat This Much
- (collectively "Eat This Much Trademarks ”), and nothing in these Terms
- of Service shall be construed as granting any license or right to use the
- Eat This Much Trademarks without our prior written consent. All trademarks,
- service marks and logos included on the Sites ("Marks ”) are the
- property of Eat This Much or third parties, and you may not use such Marks
- without the express, prior written consent of Eat This Much or the
- applicable third party.
No Automated or Non-Human Means of Access You also may not access or use the Site through any automated or non-human
- means, such as through bots, spiders, scripts, or software; you may not
- access or use the site for purpose of scraping, harvesting, mining, or other
- data extraction; and you may not access or use the site for any
- interference, disruption, or other illegal or unauthorized purposes, such as
- interference with the Site's operations or interference with access to the
- Site and such as through viruses, Trojan horses, worms, time bombs,
- cancelbots, or other such applications.
Additional permissions You may request additional permissions to use any Site Content by contacting
- us as described in the Contact Us section below. In making any such request,
- you represent and warrant that all information and statements you provide to
- us are true and accurate and that you are authorized to act on behalf and to
- bind any organization on whose behalf you may be requesting permissions.
You may make no use of the Site Content not expressly allowed in these Terms
- of Service until and unless we contact you and grant additional
- permissions—and then only exactly in line with any such permissions. If not
- expressly stated otherwise in our grant of any such additional permissions,
- our grant of any such permissions is revocable at any time by us and expires
- six months after the date of the grant. Additionally, if granted any such
- permissions, you represent and warrant that your use of any permitted Site
- Content will not violate any applicable law, rule, or regulation, violate
- the rights of any third party (including without limitation by defamation or
- violating any rights or publicity or privacy).
Monitoring of Site Content and use of Sites We reserve the right, but do not undertake the obligation, to monitor the
- use of the Sites, and to investigate and take appropriate legal action
- against any party that uses the Sites in violation of these Terms of Service
- or applicable law. We reserve the right to accept, reject or modify any Site
- Content, but assumes no liability based on its acceptance, rejection,
- modification or failure to modify any Site Content.
Digital Millennium Copyright Act We respect the intellectual property rights of others and expect all users of
- our Service to do the same. We prohibit copyright infringing activities on the
- Service and, if properly notified, will promptly remove or disable access to
- such files. If you believe that your intellectual property is being used on
- the Service in a way that infringes copyright, please provide our designated
- agent listed below with the following information required by the Digital
- Millennium Copyright Act:
Provide a physical or electronic signature of a person authorized to act on
- behalf of the owner of an exclusive right that is allegedly infringed. Identify of the copyrighted work claimed to have been infringed, or, if
- multiple copyrighted works at a single online site are covered by a single
- notification, a representative list of such works at that site. Identify the material that is claimed to be infringing or to be the subject
- of infringing activity and that is to be removed or access to which is to be
- disabled, and information reasonably sufficient to permit the service
- provider to locate the material. Provide information reasonably sufficient to permit us to contact the
- complaining party, such as an address, telephone number, and, if available,
- an electronic mail address at which the complaining party may be contacted. Provide a statement that the complaining party has a good faith belief that
- use of the material in the manner complained of is not authorized by the
- copyright owner, its agent, or the law. Provide a statement that the information in the notification is accurate,
- and under penalty of perjury, that the complaining party is authorized to
- act on behalf of the owner of an exclusive right that is allegedly
- infringed. Deliver notice with the information specified above to the Company's
- designated agent, whose contact information is as follows:
Louis DeMenthon, Designated Agentlouis@eatthismuch.com
Your Responsibility to Protect Data and Password It is your responsibility to protect your personal data and maintain the
- confidentiality of your user information and password. You are also
- responsible for immediately notifying the Company of any unauthorized use of
- your account, or breach of your account information or password. The Company
- will not be liable for any loss that You may incur as a result of someone else
- using your username or password, either with or without your knowledge. To the
- extent allowable by law, You shall be liable for any expenses and reasonable
- attorney's fees for your failure to safeguard user and password information
- and/or promptly notify the Company about unauthorized use of your account or
- breach of your account information or password.
User Account Registration Account Registration and Use License In order to access and use all of the features of the Sites, you can open an
- account ("User Account ”) by registering with Eat This Much. When you
- register for your User Account, you must provide true, accurate, current and
- complete information ("Account Information ”), and you agree to update
- the Account Information in order to ensure that it is current. Upon proper
- registration and opening of a User Account, and subject to all of the terms
- and conditions of these Terms of Use, we hereby grant to you the personal,
- non-transferable right and license to access and use the Sites by displaying
- it on your internet browser for the purpose of providing our Services. Any
- breach of these Terms of Use shall result in the immediate revocation of the
- license granted in this paragraph without notice to you.
Eligibility As an express condition of being permitted to open a User Account, you
- represent and warrant that you (i) have the legal capacity (including,
- without limitation, being of sufficient age) to enter into contracts under
- the law of the jurisdiction in which you reside, (ii) are not on a list of
- persons barred you from receiving services under U.S. laws (including,
- without limitation, the Denied Persons List and the Entity List issued by
- the U.S. Department of Commerce, Bureau of Industry and Security) or other
- applicable jurisdiction and (iii) are not a resident of Cuba, Iran, North
- Korea, Sudan or Syria.
Passwords Upon registration on the Sites, you will either provide us with a password
- to access your account or use a third-party service (such as Google or
- Facebook) to log into your account. You are responsible for maintaining the
- confidentiality of your password, related login information and for all of
- your activities and those of any third party that occur through your
- account, whether or not authorized by you. You agree to immediately notify
- us of any suspected or actual unauthorized use of your User Account. You
- agree that we will not under any circumstances be liable for any cost, loss,
- damages or expenses arising out of a failure by you to maintain the security
- of your password.
Cancellation and Termination by You You are solely responsible for properly canceling your User Account. An
- email or phone request to cancel your User Account is not considered
- cancellation. You can cancel your User Account at any time by clicking on
- the settings link within your account. The settings screen provides a simple
- no-questions-asked cancellation link. Your cancellation will take effect
- immediately; however, the cancellation of your User Account will have no
- impact on any pending orders made via the Sites.
Termination and Suspension We may terminate your User Account and/or these Terms of Use at any time and
- for any reason upon notice to you. We may also suspend our Service to you at
- any time, with or without cause. Any termination of your User Account and/or
- these Terms of Use will have no impact on any pending orders made via the
- Sites.
Effect of Termination Once your User Account is terminated, we may permanently delete your User
- Account. Associated non-identifiable information will not be deleted.
- Further, any recipes or custom foods uploaded to our Sites cannot be
- removed. If you do not log in to your User Account for 12 or more months, we
- may treat your User Account as "inactive” and permanently delete the User
- Account and all the data associated with it. Except where an exclusive
- remedy may be specified in this Agreement, the exercise by either party of
- any remedy, including termination, will be without prejudice to any other
- remedies it may have under these Terms of Service. All sections of these
- Terms of Use which by their nature should survive termination will survive,
- including without limitation, accrued rights to payment, use restrictions
- and indemnity obligations, confidentiality obligations, warranty
- disclaimers, and limitations of liability.
Subscriptions and Payment You may access and use the Site and/or Service by either a free-of-charge
- service, or a monthly or annual fee-based subscription ("Paid Subscription”).
If You are using a Paid Subscription, your online credit or debit card
- payments to the Company will be handled and processed by third party service
- ("Third-party Provider”) and none of the sensitive data in relation to your
- payment will be stored on or used by us, the Site and/or the Service.
- Notwithstanding the foregoing, only the last 4 digits of Your credit/debit
- card will be stored on the Site to let You know which card you are using
- towards your Paid Subscription. The Company shall not be liable for any
- payment or similar issues that arise due to the Third-party Provider. The
- Company may change the Third-party Provider from time to time. The current
- Third-party Provider used by the Company is Stripe.
The Company may change the price for the Paid Subscriptions from time to time,
- and will communicate any price changes to you. By continuing to use the Site
- and/or Service after the price change takes effect, you accept the new price.
If you sign up for the free trial, your credit card will not be charged until
- after your free trial is over. Subscriptions continue automatically after the
- free trial is over, but You can cancel your membership beforehand and still
- use the full duration of the free trial.
Indemnity You will indemnify and hold the Company, its affiliates, officers, directors,
- employees, agents, legal representatives, licensors, subsidiaries, joint
- ventures and suppliers, harmless from any claim or demand, including
- reasonable attorneys' fees, made by any third party due to or arising out of
- your breach of this Agreement, or your violation of any law or the rights of a
- third party. If You are a Professional User, you will further indemnify and
- hold the Company, its affiliates, officers, directors, employees, agents,
- legal representatives, licensors, subsidiaries, joint ventures and suppliers,
- harmless from any claim or demand, including reasonable attorneys' fees, made
- by any third party, including any of your clients, in connection with your use
- of the Service.
Site for Information Purpose Only and Does Not Provide Medical Advice This Site offers health, diet and nutrition related information, but is
- designed for informational purposes only, and is not intended as a substitute
- for the advice provided by your physician, nutritionist, dietitian or other
- healthcare professional. This Site is not a certified weight loss program and
- does not provide any medical or health advice. If you have any concerns or
- questions about your health or the content on the Site and/or Service, you
- should always consult with a physician, nutritionist or other health-care
- professional. You should not use the information on this Site for diagnosing
- or treating a health, nutrition or weight loss problem or disease, or
- prescribing any medication or other treatment. You should always speak with
- your physician, nutritionist or other healthcare professional before adopting
- any diet or meal plan for health problems or dietary restrictions.
Termination of License The Company may terminate your license to use the Service with or without
- cause at any time. Should You breach this Agreement or fail to comply with any
- term of this Agreement, your right to use the Service shall terminate
- immediately and without notice. You may also terminate this Agreement by
- simply discontinuing use of the Service.
Disclaimers THE USE OF THE SITE AND SERVICE IS SOLELY AT YOUR OWN RISK. THE SITE AND
- SERVICE ARE PROVIDED ON AN "AS IS" AND "AS AVAILABLE" BASIS. THE COMPANY
- EXPRESSLY DISCLAIMS ALL WARRANTIES OF ANY KIND WITH RESPECT TO THE SITE AND
- SERVICE, WHETHER EXPRESS OR IMPLIED INCLUDING WARRANTIES OF MERCHANTABILITY,
- FITNESS FOR A PARTICULAR PURPOSE, NON-INFRINGEMENT OF INTELLECTUAL PROPERTY OR
- ARISING FROM A COURSE OF DEALING, USAGE OR TRADE PRACTICE. SOME STATES DO NOT
- ALLOW THE EXCLUSION OF IMPLIED WARRANTIES, SO THE ABOVE EXCLUSIONS MAY NOT
- APPLY TO YOU. THE COMPANY MAKES NO WARRANTY THAT THE SITE OR SERVICE WILL MEET
- YOUR REQUIREMENTS, OR WILL BE UNINTERRUPTED, TIMELY, SECURE, CURRENT,
- ACCURATE, COMPLETE OR ERROR-FREE OR THAT THE RESULTS THAT MAY BE OBTAINED BY
- USE OF THE SITE OR SERVICE WILL BE ACCURATE OR RELIABLE. YOU UNDERSTAND AND
- ACKNOWLEDGE THAT YOUR SOLE AND EXCLUSIVE REMEDY WITH RESPECT TO ANY DEFECT IN
- OR DISSATISFACTION WITH THE SITE OR SERVICE IS TO CEASE TO USE THE SITE OR
- SERVICE. YOU MAY HAVE OTHER RIGHTS, WHICH MAY VARY FROM STATE TO STATE.
Limitation of Liability INFORMATION MAY NOT BE APPROPRIATE OR SATISFACTORY FOR YOUR USE, AND YOU
- SHOULD VERIFY ALL INFORMATION BEFORE RELYING ON IT. ANY DECISIONS MADE BASED
- ON INFORMATION CONTAINED IN THE SITE, INCLUDING INFORMATION RECEIVED THROUGH
- YOUR USE OF THE SERVICE, ARE YOUR SOLE RESPONSIBILITY.
YOU EXPRESSLY UNDERSTAND AND AGREE THAT THE COMPANY SHALL NOT BE LIABLE FOR
- ANY DAMAGES WHATSOEVER (INCLUDING, WITHOUT LIMITATION, DIRECT, INDIRECT,
- INCIDENTAL, SPECIAL, CONSEQUENTIAL, EXEMPLARY DAMAGES, OR THOSE RESULTING FROM
- LOST PROFITS, LOST DATA OR BUSINESS INTERRUPTION, LOSS OF GOODWILL, LOSS OF
- USE, OR OTHER LOSSES (EVEN IF THE COMPANY HAS BEEN ADVISED OF THE POSSIBILITY
- OF SUCH DAMAGES) ARISING OUT OF: (i) THE USE OR INABILITY TO USE THE SITE OR
- SERVICE, (ii) ANY LINK PROVIDED IN CONNECTION WITH THE SERVICE, (iii) THE
- MATERIALS OR INFORMATION CONTAINED AT ANY OR ALL SUCH LINKED WEBSITES, WHETHER
- BASED ON WARRANTY, CONTRACT, TORT OR ANY OTHER LEGAL THEORY AND WHETHER OR NOT
- ADVISED OF THE POSSIBILITY OF SUCH DAMAGES, (iv)YOUR RELIANCE ON ANY OF THE
- SITE OR SERVICE; (v) THE INTERRUPTION, SUSPENSION, TERMINATION OF THE SERVICE
- OR ANY PORTION THEREOF, (vi) THE PROCESSING AND STORAGE OF YOUR PERSONAL DATA,
- (vii) THE TIMELINESS, DELETION, MISDELIVERY OR FAILURE TO POST OR STORE ANY
- INFORMATION, OR (viii) ANY MATTER OTHERWISE RELATED TO YOUR USE OF THE SITE OR
- SERVICE. IN NO EVENT SHALL THE COMPANY’S AGGREGATE LIABILITY TO YOU RELATING
- TO YOUR USE OF THE SITE AND/OR SERVICE EXCEED ONE HUNDRED DOLLARS ($100).
Miscellaneous Any dispute arising from this Agreement shall be governed by the laws of the
- State of California without regard to its conflict of law provisions. Any
- cause of action you may have with respect to your use of the Site and Service
- must be commenced within one (1) year after the claim or cause of action
- arises. If for any reason a court of competent jurisdiction finds any
- provision of this agreement, or a portion thereof, to be unenforceable, that
- provision shall be enforced to the maximum extent permissible so as to affect
- the intent of this Agreement, and the remainder of this Agreement shall
- continue in full force and effect. A printed version of this agreement shall
- be admissible in judicial or administrative proceedings.
No Class Actions All claims between the parties related to this Agreement will be litigated
- individually and the parties will not consolidate or seek class treatment for
- any claim, unless previously agreed to in writing by the parties.
BY USING THE SERVICE OR ACCESSING THE SITE OR SERVICE, YOU HEREBY ACKNOWLEDGE
- THAT YOU HAVE READ THIS AGREEMENT, UNDERSTAND IT, AND AGREE TO BE BOUND BY ITS
- TERMS AND CONDITIONS.
Changes to these Terms We reserve the right to amend these Terms of Service at our discretion and at
- any time. When we make changes to these Terms of Service, we will post the new
- Terms of Service on the Sites. By continuing to access, browse, or otherwise
- use the Sites, you agree to be legally bound by any such new Terms of Service.
General These Terms of Service constitute the entire agreement between you and us with
- respect to matters set forth in these Terms of Service and supersede any prior
- or contemporaneous understanding or agreement; and there are no third-party
- beneficiaries to these Terms of Service. These Terms of Service will bind and
- inure to the benefit of any assignees or successors in interest of or to you
- or us. Section and paragraph headings in these Terms of Service are used for
- convenience and reference only and in no way define, limit, extend or
- otherwise describe the scope or intent of these Terms of Service and may not
- affect the meaning or interpretation of these Terms of Service. If any
- provision of these Terms of Service is deemed invalid or unenforceable, that
- provision will be reformed and construed consistently with applicable law as
- nearly as possible to reflect the original intentions of these Terms of
- Service; and in any event, the remaining provisions of these Terms of Service
- will remain in full force and effect. No waiver of any of the provisions of
- these Terms of Service is a waiver of any other provision, whether or not
- similar, nor does any waiver constitute a continuing waiver.
Contacting Us If there are any questions regarding these Terms of Service, you may contact
- us using the information below:
Eat This Much, Inc.
Contact email: contact@eatthismuch.com
`,1);function o(e){var o=a(),s=r(o);i(s,{title:`Terms of Service`}),t(134),n(e,o)}export{o as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/33.BrbxLOKx.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/33.BrbxLOKx.js
deleted file mode 100644
index ef9748a585516c0503ec2822300b5b7154a192b3..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/33.BrbxLOKx.js
+++ /dev/null
@@ -1,20 +0,0 @@
-import{B as e,J as t,Jt as n,Kt as r,L as i,P as a,R as o,Rt as s,U as c,X as l,at as u,dt as d,ft as f,h as p,k as m,p as h,ut as g,xt as _,zt as v}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as y}from"../chunks/CYCh5DOA2.js";import{t as b}from"../chunks/CC97ourd2.js";import{t as x}from"../chunks/CYmaZwBj.js";var S=e(`Check out our unbelievably catchy jingle Made by the awesome team at Grumo Media
`),F=e(`Nat is an expert UX designer and talented artist. She created all of the
- food illustrations and doodles throughout Eat This Much, and spends her
- time focusing on making the meal planning experience as smooth as
- possible.
`),R=e(`Taylor is a Registered Dietitian Nutritionist with over 10 years of
- experience. She has been instrumental in ensuring our recommendations meet
- the highest standards for both athletes and everyday users.
`),z=e(`The Team Honorable Mentions We also work with talented consultants and part-time team members who
- contribute to making Eat This Much even better.
`,1);function B(e){var t=z(),n=f(d(t),2),i=g(n);N(i,{name:`Louis DeMenthon`,title:`Founder, CEO`,get image(){return T}});var a=f(i,2);N(a,{name:`Patrick McKeown`,title:`Co-founder, CTO`,get image(){return D}});var s=f(a,2);N(s,{name:`Matt Sisinni`,title:`Mobile Developer`,get image(){return E}});var c=f(s,2);N(c,{name:`Erin Mario`,title:`Chief of User Happiness`,get image(){return w}});var l=f(c,2);N(l,{name:`Tabitha W.`,title:`User Happiness Specialist`,get image(){return k}});var u=f(l,2);N(u,{name:`Brian Keyes`,title:`Web Developer`,get image(){return O}}),N(f(u,2),{name:`Elias Teeny`,title:`Mobile Developer`,get image(){return A}}),r(n);var p=f(n,6),m=g(p);I(m,{name:`Nat DeMenthon`,title:`Artist and UX Designer`,get image(){return j},link:`https://www.natdementhonart.com/`,children:(e,t)=>{var n=L();o(e,n)},$$slots:{default:!0}}),I(f(m,2),{get image(){return y},name:`Taylor Berggren`,title:`Registered Dietitian`,link:`about/taylor-berggren`,children:(e,t)=>{var n=R();o(e,n)},$$slots:{default:!0}}),r(p),o(e,t)}var V=e(` About Us We started Eat This Much in 2012 because we kept falling into the same trap:
- wandering the grocery store, buying the same random stuff out of habit, then
- standing in front of the fridge three times a day wondering what to make. We
- also wanted to hit our diet goals, but without obsessing over every meal or
- spending hours each week planning them.
So we built a tool that does some of the thinking for you. It creates meal
- plans tailored to your goals, whether that’s losing weight, gaining muscle, or
- just eating better, and tells you exactly what to buy. The best part is that
- it’s flexible. When Tuesday’s dinner turns into takeout or Thursday’s lunch
- gets skipped, you just click, adjust, and move on. No guilt or spreadsheet
- marathons required.
What started as solving our own problem is now used by millions. We're still
- the same independent team, still using the planner ourselves, and always
- tweaking things based on what we want from it and the feedback you send in.
- We're all just trying to eat well without it taking over our lives.
Have questions or suggestions? We read every email: support@eatthismuch.com
Thanks for checking out our terms of service! By using this service, you agree
- to all of the terms below. If you have any issues or questions about the site
- or these terms, we'd be happy to discuss them .
Terms of Service This Terms of Service Agreement (the "Agreement") is a legal agreement between
- you ("You") and Eat This Much, Inc., a Delaware Corporation ("Company") for
- use of the eatthismuch.com website ("Site"), the servers the Site is stored
- on, or the computer files stored on that server (collectively, the "Service").
- By creating an account or accessing or using the Service, You accept and agree
- to be bound by the terms of this Agreement.
IF YOU DO NOT AGREE TO THESE TERMS, THE COMPANY IS UNWILLING TO LICENSE USE OF
- THE SERVICE TO YOU. YOU AGREE THAT YOUR USE OF THE SERVICE ACKNOWLEDGES THAT
- YOU HAVE READ THIS AGREEMENT, UNDERSTAND IT, AND AGREE TO BE BOUND BY ITS
- TERMS AND CONDITIONS.
All amended terms automatically take effect 10 days after they are initially
- posted on this site. Your use of the Website following the effective date of
- any modifications to this agreement will constitute your acceptance of the
- agreement, as modified. You agree that notice on the Site of modifications is
- adequate notice.
SOLE AND EXCLUSIVE JURISDICTION FOR ANY ACTION OR PROCEEDING ARISING OUT OF OR
- RELATED TO THIS AGREEMENT SHALL BE IN AN APPROPRIATE STATE OR FEDERAL COURT
- LOCATED IN LOS ANGELES COUNTY, STATE OF CALIFORNIA AND THE PARTIES
- UNCONDITIONALLY WAIVE THEIR RESPECTIVE RIGHTS TO A JURY TRIAL.
Definitions "Account” means an account created on the Service for a specific User to use
- the Service.
A "User” is a user of the Service that has been provided a license to use the
- Service under this Agreement that has not been terminated.
An "Individual User” is a User that uses the Service for their own personal
- use.
A "Professional User” is a dietician, personal trainer, or similar
- professional that uses the Service for their clients and has been accepted by
- the Company as a Professional User.
An "Authorized Client” is a client of a Professional User that is also a User.
Limited License(s) The Company grants You a limited, revocable, non-exclusive, non-transferable
- license to access and use the Service for your own individual use subject to
- the other terms of this Agreement.
If You are a Professional User, You are also granted a limited, revocable,
- non-exclusive, non-transferable license to access and use the Service to
- create meal plans for your Authorized Clients.
Privacy and Security You acknowledge that you have read, understand and agree to our Privacy
- Notice, located here . The Privacy Notice governs
- the collection, use and disclosure of your personal information. The Privacy
- Notice is hereby incorporated into and made part of these Terms of Service by
- reference.
Provision of Service Subject to the terms of our Privacy Policy , we
- reserve the right to monitor the Service for purposes of determining that your
- usage is in compliance with this Agreement and applicable laws. In addition,
- and as described elsewhere in this Agreement, we maintain an absolute and
- unconditional right to review and remove material accessible by or transmitted
- through the Service that, in our sole discretion, we believe is in violation
- of the law or this Agreement or is unacceptable to us in our sole discretion.
From time to time and without prior notice to you, we may change, expand and
- improve the Site and Service. We may also, at any time, cease to continue
- operating part or all of the Service or selectively disable certain aspects of
- the Service or portions of the Site. Any modification or elimination of the
- Service will be done in our sole and absolute discretion and without an
- ongoing obligation or liability to You, and Your use of the Site and/or
- Service do not entitle you to the continued provision or availability of the
- Site and Service.
Your Use of the Service You agree not to transfer the Service. You may not modify, reverse engineer,
- decompile or disassemble the Service. You may not copy, adapt, alter, modify,
- translate, or create derivative works of the Service without written
- authorization of the Company. You may not permit other individuals to use the
- Service, including but not limited to shared use via a network connection,
- except under the terms of this Agreement. You may not rent, lease, loan,
- sublicense, distribute, or otherwise transfer rights to the Service. You may
- not circumvent or disable any technological features or measures in the
- Service for protection of intellectual property rights. You may not use the
- Service in an attempt to, or in conjunction with, any device, program, or
- service designed to circumvent technological measures employed to control
- access to, or the rights in, a content file or other work protected by the
- copyright laws of any jurisdiction. You may not use or access the Site or
- Service to compile data in a manner that is used or usable by a competitive
- product or service. Any such forbidden use shall immediately terminate Your
- license to the Service.
You furthermore agree that:
You shall not create an Account or access the Service if You are under the
- age of 18. You shall monitor your Account to restrict use by minors, and You will deny
- access to children under the age of 18. You accept full responsibility for
- any unauthorized use of the Service by minors in connection with your
- Account. Without limiting any provision herein, You are responsible for any use of
- your credit card or other payment instrument by individuals that access your
- Account; You shall not have more than one Account at any given time, and shall not
- create an account using a false identity or information, or on behalf of
- someone other than yourself; You shall not have an Account or use the Service if You have previously been
- removed by the Company; You shall not use your Account to advertise, solicit, or transmit any
- commercial advertisements, including chain letters, junk e-mail or
- repetitive messages to anyone; You shall not use your Account to engage in any illegal conduct; When creating or updating an Account on the Service, You may be required to
- provide the Company with certain personal information, which may include your
- name, birth date, e-mail address, and, in some cases, payment information.
- This information will be held and used in accordance with the Company's Privacy Policy . You agree that You will supply
- accurate and complete information to the Company, and that You will update
- that information promptly after it changes.
If You are a Professional User, that each of your clients that You use the
- Service for is an Authorized Client.
If You are a Professional User, that You will not enter the personal
- information of any client without their prior written permission.
Ownership The Service and Service-related content are protected by copyright, trademark,
- and other laws of the United States and foreign countries. The Company and its
- licensors exclusively own all right, title and interest in and to the Service
- and Service-related content, including all associated intellectual property
- rights. You may not remove, alter or obscure any copyright, trademark, service
- mark or other proprietary rights notices incorporated in or accompanying the
- Service and Service-related Content.
User Licenses User Content "User Content " means any User Trademarks, communications, images,
- writings, creative works, sounds, and all the material, data, and
- information that You upload or transmit through the Service, or that other
- users upload or transmit. By transmitting or submitting any User Content
- while using the Service, You affirm, represent and warrant that such
- transmission or submission is (a) accurate and not confidential; (b) not in
- violation of any applicable laws, contractual restrictions or other third
- party rights, and that You have permission from any third party whose
- personal information or intellectual property is comprised in the User
- Content; (c) free of viruses, adware, spyware, worms or other malicious
- code.
"User Trademark” means any trademark or service mark that a Professional
- User owns and uploads to the Service.
You hereby grant Company a perpetual, irrevocable, worldwide, fully paid-up
- and royalty free, non-exclusive, unlimited license, including the right to
- sublicense and assign to third parties, and right to copy, reproduce, fix,
- adapt, modify, improve, translate, reformat, create derivative works from,
- manufacture, introduce into circulation, commercialize, publish, distribute,
- sell, license, sublicense, transfer, rent, lease, transmit, publicly
- display, publicly perform, or provide access to electronically, broadcast,
- communicate to the public by telecommunication, display, perform, enter into
- computer memory, and use and practice, in any way now known or in the future
- discovered, your User Content (except for User Trademarks) as well as all
- modified and derivative works thereof. To the extent permitted by applicable
- laws, You hereby waive any moral rights You may have in any User Content.
You hereby grant the Company a license to use and display your User
- Trademark in the provision of the Service to You and other Users, until You
- remove such User Trademark from the Service (and for a reasonable amount of
- time thereafter for the Company to remove such content).
Site Content Without limitation to these Terms of Service, you may not sell,
- re-distribute, re-publish, re-transmit, display publicly, modify, create
- derivative works from, or otherwise exploit the Site, its contents, or any
- part of them (individually and collectively, the "Site Content ”)
- without our express pression. We expressly retain all right, title and
- interest in and to the Site Content, including, without limitation, all
- intellectual property rights therein and thereto. Except as expressly
- permitted by these Terms of Service, any use of the Site Content may violate
- copyright and/or other applicable laws.
Third Party Content In addition to the Site Content, the Sites may contain information and
- materials provided by third parties (collectively, "Third Party Content ”). Third Party Content is the copyrighted work of its owner, who expressly
- retains all right title and interest in and to the Third Party Content,
- including, without limitation, all intellectual property rights therein and
- thereto. In addition to being subject to these Terms of Use, Third Party
- Content may also be subject to different and/or additional terms of use
- and/or privacy notices of such third parties. Please contact the appropriate
- third party for further information regarding any such different and/or
- additional terms of use applicable to Third Party Content.
Trademarks Eat This Much, the Eat This Much Logo, any Eat This Much slogans, and all of
- our product names are trademarks and services marks of Eat This Much
- (collectively "Eat This Much Trademarks ”), and nothing in these Terms
- of Service shall be construed as granting any license or right to use the
- Eat This Much Trademarks without our prior written consent. All trademarks,
- service marks and logos included on the Sites ("Marks ”) are the
- property of Eat This Much or third parties, and you may not use such Marks
- without the express, prior written consent of Eat This Much or the
- applicable third party.
No Automated or Non-Human Means of Access You also may not access or use the Site through any automated or non-human
- means, such as through bots, spiders, scripts, or software; you may not
- access or use the site for purpose of scraping, harvesting, mining, or other
- data extraction; and you may not access or use the site for any
- interference, disruption, or other illegal or unauthorized purposes, such as
- interference with the Site's operations or interference with access to the
- Site and such as through viruses, Trojan horses, worms, time bombs,
- cancelbots, or other such applications.
Additional permissions You may request additional permissions to use any Site Content by contacting
- us as described in the Contact Us section below. In making any such request,
- you represent and warrant that all information and statements you provide to
- us are true and accurate and that you are authorized to act on behalf and to
- bind any organization on whose behalf you may be requesting permissions.
You may make no use of the Site Content not expressly allowed in these Terms
- of Service until and unless we contact you and grant additional
- permissions—and then only exactly in line with any such permissions. If not
- expressly stated otherwise in our grant of any such additional permissions,
- our grant of any such permissions is revocable at any time by us and expires
- six months after the date of the grant. Additionally, if granted any such
- permissions, you represent and warrant that your use of any permitted Site
- Content will not violate any applicable law, rule, or regulation, violate
- the rights of any third party (including without limitation by defamation or
- violating any rights or publicity or privacy).
Monitoring of Site Content and use of Sites We reserve the right, but do not undertake the obligation, to monitor the
- use of the Sites, and to investigate and take appropriate legal action
- against any party that uses the Sites in violation of these Terms of Service
- or applicable law. We reserve the right to accept, reject or modify any Site
- Content, but assumes no liability based on its acceptance, rejection,
- modification or failure to modify any Site Content.
Digital Millennium Copyright Act We respect the intellectual property rights of others and expect all users of
- our Service to do the same. We prohibit copyright infringing activities on the
- Service and, if properly notified, will promptly remove or disable access to
- such files. If you believe that your intellectual property is being used on
- the Service in a way that infringes copyright, please provide our designated
- agent listed below with the following information required by the Digital
- Millennium Copyright Act:
Provide a physical or electronic signature of a person authorized to act on
- behalf of the owner of an exclusive right that is allegedly infringed. Identify of the copyrighted work claimed to have been infringed, or, if
- multiple copyrighted works at a single online site are covered by a single
- notification, a representative list of such works at that site. Identify the material that is claimed to be infringing or to be the subject
- of infringing activity and that is to be removed or access to which is to be
- disabled, and information reasonably sufficient to permit the service
- provider to locate the material. Provide information reasonably sufficient to permit us to contact the
- complaining party, such as an address, telephone number, and, if available,
- an electronic mail address at which the complaining party may be contacted. Provide a statement that the complaining party has a good faith belief that
- use of the material in the manner complained of is not authorized by the
- copyright owner, its agent, or the law. Provide a statement that the information in the notification is accurate,
- and under penalty of perjury, that the complaining party is authorized to
- act on behalf of the owner of an exclusive right that is allegedly
- infringed. Deliver notice with the information specified above to the Company's
- designated agent, whose contact information is as follows:
Louis DeMenthon, Designated Agentlouis@eatthismuch.com
Your Responsibility to Protect Data and Password It is your responsibility to protect your personal data and maintain the
- confidentiality of your user information and password. You are also
- responsible for immediately notifying the Company of any unauthorized use of
- your account, or breach of your account information or password. The Company
- will not be liable for any loss that You may incur as a result of someone else
- using your username or password, either with or without your knowledge. To the
- extent allowable by law, You shall be liable for any expenses and reasonable
- attorney's fees for your failure to safeguard user and password information
- and/or promptly notify the Company about unauthorized use of your account or
- breach of your account information or password.
User Account Registration Account Registration and Use License In order to access and use all of the features of the Sites, you can open an
- account ("User Account ”) by registering with Eat This Much. When you
- register for your User Account, you must provide true, accurate, current and
- complete information ("Account Information ”), and you agree to update
- the Account Information in order to ensure that it is current. Upon proper
- registration and opening of a User Account, and subject to all of the terms
- and conditions of these Terms of Use, we hereby grant to you the personal,
- non-transferable right and license to access and use the Sites by displaying
- it on your internet browser for the purpose of providing our Services. Any
- breach of these Terms of Use shall result in the immediate revocation of the
- license granted in this paragraph without notice to you.
Eligibility As an express condition of being permitted to open a User Account, you
- represent and warrant that you (i) have the legal capacity (including,
- without limitation, being of sufficient age) to enter into contracts under
- the law of the jurisdiction in which you reside, (ii) are not on a list of
- persons barred you from receiving services under U.S. laws (including,
- without limitation, the Denied Persons List and the Entity List issued by
- the U.S. Department of Commerce, Bureau of Industry and Security) or other
- applicable jurisdiction and (iii) are not a resident of Cuba, Iran, North
- Korea, Sudan or Syria.
Passwords Upon registration on the Sites, you will either provide us with a password
- to access your account or use a third-party service (such as Google or
- Facebook) to log into your account. You are responsible for maintaining the
- confidentiality of your password, related login information and for all of
- your activities and those of any third party that occur through your
- account, whether or not authorized by you. You agree to immediately notify
- us of any suspected or actual unauthorized use of your User Account. You
- agree that we will not under any circumstances be liable for any cost, loss,
- damages or expenses arising out of a failure by you to maintain the security
- of your password.
Cancellation and Termination by You You are solely responsible for properly canceling your User Account. An
- email or phone request to cancel your User Account is not considered
- cancellation. You can cancel your User Account at any time by clicking on
- the settings link within your account. The settings screen provides a simple
- no-questions-asked cancellation link. Your cancellation will take effect
- immediately; however, the cancellation of your User Account will have no
- impact on any pending orders made via the Sites.
Termination and Suspension We may terminate your User Account and/or these Terms of Use at any time and
- for any reason upon notice to you. We may also suspend our Service to you at
- any time, with or without cause. Any termination of your User Account and/or
- these Terms of Use will have no impact on any pending orders made via the
- Sites.
Effect of Termination Once your User Account is terminated, we may permanently delete your User
- Account. Associated non-identifiable information will not be deleted.
- Further, any recipes or custom foods uploaded to our Sites cannot be
- removed. If you do not log in to your User Account for 12 or more months, we
- may treat your User Account as "inactive” and permanently delete the User
- Account and all the data associated with it. Except where an exclusive
- remedy may be specified in this Agreement, the exercise by either party of
- any remedy, including termination, will be without prejudice to any other
- remedies it may have under these Terms of Service. All sections of these
- Terms of Use which by their nature should survive termination will survive,
- including without limitation, accrued rights to payment, use restrictions
- and indemnity obligations, confidentiality obligations, warranty
- disclaimers, and limitations of liability.
Subscriptions and Payment You may access and use the Site and/or Service by either a free-of-charge
- service, or a monthly or annual fee-based subscription ("Paid Subscription”).
If You are using a Paid Subscription, your online credit or debit card
- payments to the Company will be handled and processed by third party service
- ("Third-party Provider”) and none of the sensitive data in relation to your
- payment will be stored on or used by us, the Site and/or the Service.
- Notwithstanding the foregoing, only the last 4 digits of Your credit/debit
- card will be stored on the Site to let You know which card you are using
- towards your Paid Subscription. The Company shall not be liable for any
- payment or similar issues that arise due to the Third-party Provider. The
- Company may change the Third-party Provider from time to time. The current
- Third-party Provider used by the Company is Stripe.
The Company may change the price for the Paid Subscriptions from time to time,
- and will communicate any price changes to you. By continuing to use the Site
- and/or Service after the price change takes effect, you accept the new price.
If you sign up for the free trial, your credit card will not be charged until
- after your free trial is over. Subscriptions continue automatically after the
- free trial is over, but You can cancel your membership beforehand and still
- use the full duration of the free trial.
Indemnity You will indemnify and hold the Company, its affiliates, officers, directors,
- employees, agents, legal representatives, licensors, subsidiaries, joint
- ventures and suppliers, harmless from any claim or demand, including
- reasonable attorneys' fees, made by any third party due to or arising out of
- your breach of this Agreement, or your violation of any law or the rights of a
- third party. If You are a Professional User, you will further indemnify and
- hold the Company, its affiliates, officers, directors, employees, agents,
- legal representatives, licensors, subsidiaries, joint ventures and suppliers,
- harmless from any claim or demand, including reasonable attorneys' fees, made
- by any third party, including any of your clients, in connection with your use
- of the Service.
Site for Information Purpose Only and Does Not Provide Medical Advice This Site offers health, diet and nutrition related information, but is
- designed for informational purposes only, and is not intended as a substitute
- for the advice provided by your physician, nutritionist, dietitian or other
- healthcare professional. This Site is not a certified weight loss program and
- does not provide any medical or health advice. If you have any concerns or
- questions about your health or the content on the Site and/or Service, you
- should always consult with a physician, nutritionist or other health-care
- professional. You should not use the information on this Site for diagnosing
- or treating a health, nutrition or weight loss problem or disease, or
- prescribing any medication or other treatment. You should always speak with
- your physician, nutritionist or other healthcare professional before adopting
- any diet or meal plan for health problems or dietary restrictions.
Termination of License The Company may terminate your license to use the Service with or without
- cause at any time. Should You breach this Agreement or fail to comply with any
- term of this Agreement, your right to use the Service shall terminate
- immediately and without notice. You may also terminate this Agreement by
- simply discontinuing use of the Service.
Disclaimers THE USE OF THE SITE AND SERVICE IS SOLELY AT YOUR OWN RISK. THE SITE AND
- SERVICE ARE PROVIDED ON AN "AS IS" AND "AS AVAILABLE" BASIS. THE COMPANY
- EXPRESSLY DISCLAIMS ALL WARRANTIES OF ANY KIND WITH RESPECT TO THE SITE AND
- SERVICE, WHETHER EXPRESS OR IMPLIED INCLUDING WARRANTIES OF MERCHANTABILITY,
- FITNESS FOR A PARTICULAR PURPOSE, NON-INFRINGEMENT OF INTELLECTUAL PROPERTY OR
- ARISING FROM A COURSE OF DEALING, USAGE OR TRADE PRACTICE. SOME STATES DO NOT
- ALLOW THE EXCLUSION OF IMPLIED WARRANTIES, SO THE ABOVE EXCLUSIONS MAY NOT
- APPLY TO YOU. THE COMPANY MAKES NO WARRANTY THAT THE SITE OR SERVICE WILL MEET
- YOUR REQUIREMENTS, OR WILL BE UNINTERRUPTED, TIMELY, SECURE, CURRENT,
- ACCURATE, COMPLETE OR ERROR-FREE OR THAT THE RESULTS THAT MAY BE OBTAINED BY
- USE OF THE SITE OR SERVICE WILL BE ACCURATE OR RELIABLE. YOU UNDERSTAND AND
- ACKNOWLEDGE THAT YOUR SOLE AND EXCLUSIVE REMEDY WITH RESPECT TO ANY DEFECT IN
- OR DISSATISFACTION WITH THE SITE OR SERVICE IS TO CEASE TO USE THE SITE OR
- SERVICE. YOU MAY HAVE OTHER RIGHTS, WHICH MAY VARY FROM STATE TO STATE.
Limitation of Liability INFORMATION MAY NOT BE APPROPRIATE OR SATISFACTORY FOR YOUR USE, AND YOU
- SHOULD VERIFY ALL INFORMATION BEFORE RELYING ON IT. ANY DECISIONS MADE BASED
- ON INFORMATION CONTAINED IN THE SITE, INCLUDING INFORMATION RECEIVED THROUGH
- YOUR USE OF THE SERVICE, ARE YOUR SOLE RESPONSIBILITY.
YOU EXPRESSLY UNDERSTAND AND AGREE THAT THE COMPANY SHALL NOT BE LIABLE FOR
- ANY DAMAGES WHATSOEVER (INCLUDING, WITHOUT LIMITATION, DIRECT, INDIRECT,
- INCIDENTAL, SPECIAL, CONSEQUENTIAL, EXEMPLARY DAMAGES, OR THOSE RESULTING FROM
- LOST PROFITS, LOST DATA OR BUSINESS INTERRUPTION, LOSS OF GOODWILL, LOSS OF
- USE, OR OTHER LOSSES (EVEN IF THE COMPANY HAS BEEN ADVISED OF THE POSSIBILITY
- OF SUCH DAMAGES) ARISING OUT OF: (i) THE USE OR INABILITY TO USE THE SITE OR
- SERVICE, (ii) ANY LINK PROVIDED IN CONNECTION WITH THE SERVICE, (iii) THE
- MATERIALS OR INFORMATION CONTAINED AT ANY OR ALL SUCH LINKED WEBSITES, WHETHER
- BASED ON WARRANTY, CONTRACT, TORT OR ANY OTHER LEGAL THEORY AND WHETHER OR NOT
- ADVISED OF THE POSSIBILITY OF SUCH DAMAGES, (iv)YOUR RELIANCE ON ANY OF THE
- SITE OR SERVICE; (v) THE INTERRUPTION, SUSPENSION, TERMINATION OF THE SERVICE
- OR ANY PORTION THEREOF, (vi) THE PROCESSING AND STORAGE OF YOUR PERSONAL DATA,
- (vii) THE TIMELINESS, DELETION, MISDELIVERY OR FAILURE TO POST OR STORE ANY
- INFORMATION, OR (viii) ANY MATTER OTHERWISE RELATED TO YOUR USE OF THE SITE OR
- SERVICE. IN NO EVENT SHALL THE COMPANY’S AGGREGATE LIABILITY TO YOU RELATING
- TO YOUR USE OF THE SITE AND/OR SERVICE EXCEED ONE HUNDRED DOLLARS ($100).
Miscellaneous Any dispute arising from this Agreement shall be governed by the laws of the
- State of California without regard to its conflict of law provisions. Any
- cause of action you may have with respect to your use of the Site and Service
- must be commenced within one (1) year after the claim or cause of action
- arises. If for any reason a court of competent jurisdiction finds any
- provision of this agreement, or a portion thereof, to be unenforceable, that
- provision shall be enforced to the maximum extent permissible so as to affect
- the intent of this Agreement, and the remainder of this Agreement shall
- continue in full force and effect. A printed version of this agreement shall
- be admissible in judicial or administrative proceedings.
No Class Actions All claims between the parties related to this Agreement will be litigated
- individually and the parties will not consolidate or seek class treatment for
- any claim, unless previously agreed to in writing by the parties.
BY USING THE SERVICE OR ACCESSING THE SITE OR SERVICE, YOU HEREBY ACKNOWLEDGE
- THAT YOU HAVE READ THIS AGREEMENT, UNDERSTAND IT, AND AGREE TO BE BOUND BY ITS
- TERMS AND CONDITIONS.
Changes to these Terms We reserve the right to amend these Terms of Service at our discretion and at
- any time. When we make changes to these Terms of Service, we will post the new
- Terms of Service on the Sites. By continuing to access, browse, or otherwise
- use the Sites, you agree to be legally bound by any such new Terms of Service.
General These Terms of Service constitute the entire agreement between you and us with
- respect to matters set forth in these Terms of Service and supersede any prior
- or contemporaneous understanding or agreement; and there are no third-party
- beneficiaries to these Terms of Service. These Terms of Service will bind and
- inure to the benefit of any assignees or successors in interest of or to you
- or us. Section and paragraph headings in these Terms of Service are used for
- convenience and reference only and in no way define, limit, extend or
- otherwise describe the scope or intent of these Terms of Service and may not
- affect the meaning or interpretation of these Terms of Service. If any
- provision of these Terms of Service is deemed invalid or unenforceable, that
- provision will be reformed and construed consistently with applicable law as
- nearly as possible to reflect the original intentions of these Terms of
- Service; and in any event, the remaining provisions of these Terms of Service
- will remain in full force and effect. No waiver of any of the provisions of
- these Terms of Service is a waiver of any other provision, whether or not
- similar, nor does any waiver constitute a continuing waiver.
Contacting Us If there are any questions regarding these Terms of Service, you may contact
- us using the information below:
Eat This Much, Inc.
Contact email: contact@eatthismuch.com
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/34.BgD5Zk5h.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/34.BgD5Zk5h.js
deleted file mode 100644
index 57728f3be49014e5b35e63da291ab3143b48276f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/34.BgD5Zk5h.js
+++ /dev/null
@@ -1,19 +0,0 @@
-import{A as e,B as t,Gt as n,J as r,Kt as i,R as a,dt as o,ft as s,p as c,ut as l}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as u}from"../chunks/CYCh5DOA2.js";import{t as d}from"../chunks/CC97ourd2.js";var f=`
-
-`,p=t(` Taylor Berggren is a highly experienced Registered Dietitian Nutritionist
- (RDN) with a Master of Science degree in Food Science and Technology. With
- over a decade of experience in nutrition science, she ensures that all
- nutritional content on the Eat This Much platform meets the highest
- scientific standards.
Throughout her career, Taylor has worked with major food and nutrition
- companies, leading evidence-based nutrition programs and providing expert
- consultation. Her expertise spans nutritional analysis, microbiome
- research, digestive health, and meal planning optimization. At Eat This
- Much, she serves as the final authority on all nutrition-related content,
- ensuring every piece of guidance aligns with current peer-reviewed
- research.
Education & Credentials Master of Science (MS), Food Science and Technology, University of
- California, Davis Bachelor of Science (BS), Nutrition Sciences, Pepperdine University Registered Dietitian Nutritionist (RDN), Academy of Nutrition and
- Dietetics Expertise 10+ years in nutrition science and food technology Evidence-based nutrition research and application Microbiome and digestive health optimization Nutritional analysis and meal planning Professional nutrition communications and content validation `,1);function m(t){var m=p(),h=o(m);d(h,{title:`Taylor Berggren, MS, RDN - Lead Registered Dietitian`,description:`Meet Taylor Berggren, our Lead Registered Dietitian and nutrition science expert who ensures all Eat This Much content meets the highest evidence-based standards.`});var g=s(h,2),_=l(g),v=l(_);c(v,()=>({alt:`Taylor Berggren`,...u,class:`author-photo`}),void 0,void 0,void 0,`svelte-14g1ibz`);var y=s(v,2),b=s(l(y),4);e(b,()=>f,!0),i(b),i(y),i(_),n(2),i(g),r(v),a(t,m)}export{m as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/34.bQ-e2EhM.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/34.bQ-e2EhM.js
deleted file mode 100644
index 37671545de0112121c64da27d6fab555fd220dab..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/34.bQ-e2EhM.js
+++ /dev/null
@@ -1,20 +0,0 @@
-import{B as e,J as t,Jt as n,Kt as r,L as i,P as a,R as o,Rt as s,U as c,X as l,at as u,dt as d,ft as f,h as p,k as m,p as h,ut as g,xt as _,zt as v}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as y}from"../chunks/CYCh5DOA2.js";import{t as b}from"../chunks/CC97ourd2.js";import{t as x}from"../chunks/CYmaZwBj.js";var S=e(`Check out our unbelievably catchy jingle Made by the awesome team at Grumo Media
`),F=e(`Nat is an expert UX designer and talented artist. She created all of the
- food illustrations and doodles throughout Eat This Much, and spends her
- time focusing on making the meal planning experience as smooth as
- possible.
`),R=e(`Taylor is a Registered Dietitian Nutritionist with over 10 years of
- experience. She has been instrumental in ensuring our recommendations meet
- the highest standards for both athletes and everyday users.
`),z=e(`The Team Honorable Mentions We also work with talented consultants and part-time team members who
- contribute to making Eat This Much even better.
`,1);function B(e){var t=z(),n=f(d(t),2),i=g(n);N(i,{name:`Louis DeMenthon`,title:`Founder, CEO`,get image(){return T}});var a=f(i,2);N(a,{name:`Patrick McKeown`,title:`Co-founder, CTO`,get image(){return D}});var s=f(a,2);N(s,{name:`Matt Sisinni`,title:`Mobile Developer`,get image(){return E}});var c=f(s,2);N(c,{name:`Erin Mario`,title:`Chief of User Happiness`,get image(){return w}});var l=f(c,2);N(l,{name:`Tabitha W.`,title:`User Happiness Specialist`,get image(){return k}});var u=f(l,2);N(u,{name:`Brian Keyes`,title:`Web Developer`,get image(){return O}}),N(f(u,2),{name:`Elias Teeny`,title:`Mobile Developer`,get image(){return A}}),r(n);var p=f(n,6),m=g(p);I(m,{name:`Nat DeMenthon`,title:`Artist and UX Designer`,get image(){return j},link:`https://www.natdementhonart.com/`,children:(e,t)=>{var n=L();o(e,n)},$$slots:{default:!0}}),I(f(m,2),{get image(){return y},name:`Taylor Berggren`,title:`Registered Dietitian`,link:`about/taylor-berggren`,children:(e,t)=>{var n=R();o(e,n)},$$slots:{default:!0}}),r(p),o(e,t)}var V=e(` About Us We started Eat This Much in 2012 because we kept falling into the same trap:
- wandering the grocery store, buying the same random stuff out of habit, then
- standing in front of the fridge three times a day wondering what to make. We
- also wanted to hit our diet goals, but without obsessing over every meal or
- spending hours each week planning them.
So we built a tool that does some of the thinking for you. It creates meal
- plans tailored to your goals, whether that’s losing weight, gaining muscle, or
- just eating better, and tells you exactly what to buy. The best part is that
- it’s flexible. When Tuesday’s dinner turns into takeout or Thursday’s lunch
- gets skipped, you just click, adjust, and move on. No guilt or spreadsheet
- marathons required.
What started as solving our own problem is now used by millions. We're still
- the same independent team, still using the planner ourselves, and always
- tweaking things based on what we want from it and the feedback you send in.
- We're all just trying to eat well without it taking over our lives.
Have questions or suggestions? We read every email: support@eatthismuch.com
Become an Eat This Much Affiliate Eat This Much is one of the most powerful nutrition tools on the web. Our
- users quickly develop a strong intuition for nutrition and portion size, and
- hundreds of personal trainers are already referring their clients to us to
- help them see results.
Becoming an affiliate is a great way to build a constantly growing passive
- revenue stream, and at the same time share a really useful website with your
- audience. This is one affiliate program you don't have to feel bad about
- sending your readers to - they'll love you for it!
Interested? Apply now!
Apply for the affiliate program Send us an email with the following:
Who you are. A link to your website. A description of how you plan to share Eat This Much. An estimate of how much traffic you expect to send to Eat This Much.
We pay out 30% of our revenue to affiliates . If a user signs
- up within 30 days of clicking your affiliate link, they are then marked as
- being referred by you for a full year after signup.
Payouts are made at the end of the month via PayPal once your balance is above
- $50.
The referral program has a set of terms and conditions you must accept.
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/35.DOlYAvfa.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/35.DOlYAvfa.js
deleted file mode 100644
index bfb7069defd7cb680a45d70ffcada0a316f78bdc..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/35.DOlYAvfa.js
+++ /dev/null
@@ -1,19 +0,0 @@
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-
-`,p=t(` Taylor Berggren is a highly experienced Registered Dietitian Nutritionist
- (RDN) with a Master of Science degree in Food Science and Technology. With
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- scientific standards.
Throughout her career, Taylor has worked with major food and nutrition
- companies, leading evidence-based nutrition programs and providing expert
- consultation. Her expertise spans nutritional analysis, microbiome
- research, digestive health, and meal planning optimization. At Eat This
- Much, she serves as the final authority on all nutrition-related content,
- ensuring every piece of guidance aligns with current peer-reviewed
- research.
Education & Credentials Master of Science (MS), Food Science and Technology, University of
- California, Davis Bachelor of Science (BS), Nutrition Sciences, Pepperdine University Registered Dietitian Nutritionist (RDN), Academy of Nutrition and
- Dietetics Expertise 10+ years in nutrition science and food technology Evidence-based nutrition research and application Microbiome and digestive health optimization Nutritional analysis and meal planning Professional nutrition communications and content validation `,1);function m(t){var m=p(),h=o(m);d(h,{title:`Taylor Berggren, MS, RDN - Lead Registered Dietitian`,description:`Meet Taylor Berggren, our Lead Registered Dietitian and nutrition science expert who ensures all Eat This Much content meets the highest evidence-based standards.`});var g=s(h,2),_=l(g),v=l(_);c(v,()=>({alt:`Taylor Berggren`,...u,class:`author-photo`}),void 0,void 0,void 0,`svelte-14g1ibz`);var y=s(v,2),b=s(l(y),4);e(b,()=>f,!0),i(b),i(y),i(_),n(2),i(g),r(v),a(t,m)}export{m as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/36.3cnGAiU-.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/36.3cnGAiU-.js
deleted file mode 100644
index 8f43e6d0d5f8e6c46c29e60e33307daa6989bf87..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/36.3cnGAiU-.js
+++ /dev/null
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Interested? Apply now!
Apply for the affiliate program Send us an email with the following:
Who you are. A link to your website. A description of how you plan to share Eat This Much. An estimate of how much traffic you expect to send to Eat This Much.
We pay out 30% of our revenue to affiliates . If a user signs
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/37.7EvXNluq.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/37.7EvXNluq.js
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index 10734eb3dfd90ff7df3b0d1e4076e1ac8ecf7bc3..0000000000000000000000000000000000000000
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Daily Calorie Goal
No account required to generate a plan
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`,1),Ht=t(`Prep Time `,1),Kt=t(`Cook Time `,1),qt=t(`Makes The Types of Diets We Support Eat This Much supports almost any type of diet you can think of. Our goal is
- to help you eat the way you want, and in the right amounts, NOT to tell you
- the "right" way to eat.
We support a handful of preset diet types to configure the settings for you
- and make it quicker to get started. Here, we break down some basics about
- each diet type, but don't let these limit your imagination.
Which type of diet should you follow? The best diet is the one you will stick to . You will almost
- always lose weight if you eat fewer calories than you burn, and gain weight
- if you do the opposite. Different eating styles, however, can make it easier
- to reach your goals. Low carb eating styles such as Keto and Paleo can make
- it much easier to feel full, and thus eat fewer calories. But if you're good
- about controlling your portioning, it's less necessary to restrict your food
- choices, and you may have an easier time sticking to your plan.
Everyone is different, so the best thing you can do is experiment and see
- what works for you. Eat This Much is a tool to make the process easy.
The Types of Diets We Support Eat This Much supports almost any type of diet you can think of. Our goal is
- to help you eat the way you want, and in the right amounts, NOT to tell you
- the "right" way to eat.
We support a handful of preset diet types to configure the settings for you
- and make it quicker to get started. Here, we break down some basics about
- each diet type, but don't let these limit your imagination.
Which type of diet should you follow? The best diet is the one you will stick to . You will almost
- always lose weight if you eat fewer calories than you burn, and gain weight
- if you do the opposite. Different eating styles, however, can make it easier
- to reach your goals. Low carb eating styles such as Keto and Paleo can make
- it much easier to feel full, and thus eat fewer calories. But if you're good
- about controlling your portioning, it's less necessary to restrict your food
- choices, and you may have an easier time sticking to your plan.
Everyone is different, so the best thing you can do is experiment and see
- what works for you. Eat This Much is a tool to make the process easy.
Sidestepping gluten can be a lifestyle choice for many, but for those with a
- condition known as celiac disease, it's a medical necessity. As the name
- implies, followers of the gluten free diet plan avoid all food with gluten.
- Gluten is a protein found in wheat, barley, rye and oats. These are
- ingredients common in staple foods such as breads, pastas and desserts.
People may follow a gluten free diet plan for several reasons:
Celiac disease. People with this condition cannot consume gluten because
- it triggers an autoimmune response that damages their gastrointestinal
- tract, causes inflammation and makes it hard for the body to absorb
- nutrients in food. Symptoms of celiac disease also include bloating,
- constipation and diarrhea. Gluten sensitivity/intolerance. People with this condition don't have
- celiac disease, but experience some of the other symptoms. Other people go on a gluten-free diet plan, because they believe it can
- help with other health problems, such as headaches, depression, chronic
- fatigue and weight gain. Staple Foods on a Gluten Free Diet Plan Many foods are naturally gluten free, such as:
There are other grains and starches that are gluten free, some more common
- than others:
There are also gluten free versions of bread, flour and so on, usually made
- with rice flour.
Foods to Avoid on a Gluten Free Diet Plan The off-limit foods on the Gluten Free Diet Plan are fairly simple: No wheat,
- barley (this includes malt, malt flavorings and malt vinegar), rye, or
- triticale (a grain similar to wheat and rye).
These foods also contain wheat, which must be avoided:
Bulgur Couscous Durum flour Farina Graham flour Kamut Semolina Spelt Some example foods that will have to be avoided if following the gluten free
- diet plan include:
Bread and other baked goods Pasta Cereal Beer Soy sauce Deep-fried or battered foods Many packaged foods Some medicines use gluten to bind ingredients together Many sauces and marinades Benefits of the Gluten Free Diet Plan For individuals with celiac disease, a gluten free diet plan is the only way
- to control the disease. There is no cure or medicine that can prevent
- symptoms. Eating gluten will damage the intestines. For people with
- sensitivity issues, avoiding gluten will also stop related symptoms. The
- gluten free diet plan is a very specific diet plan aimed at preventing
- specific symptoms. It can be paired with many other diet plans if the goal is
- weight loss.
Downsides of a Gluten Free Diet Plan Many wheat-based foods are fortified with vitamins and minerals. Cutting out
- grain entirely can leave you short of nutrients such as:
Calcium Fiber Folate Iron Niacin Riboflavin Thiamin If you're on a Gluten Free Diet Plan, make sure to eat a variety of healthful
- foods to get proper nutrition.
Nutrition on a Gluten Free Diet Plan The first step in dieting to lose, maintain or gain weight is to calculate
- your TDEE (total daily energy expenditure) based on your current weight and
- exercise level. If your body burns 2,000 calories a day, then consistently
- eating fewer calories than that will help you lose weight, and eating more
- calories will cause you to gain weight.
Food is divided into three main macronutrients, all of which contain calories:
- Protein, carbohydrates and fat. Every diet plan needs to have a suitable
- amount of each of these three macronutrients. For a Gluten Free Diet Plan, a
- standard macronutrient ratio is 10-35% protein, 45-65% carbohydrates and
- 20-35% fats.
`,1);function l(e,l){var u=c(),d=r(u);o(d,i(()=>l.data,{title:`Gluten Free`,description:`Design your Gluten Free diet plan with Eat This Much. Enjoy meals free from gluten for those with celiac disease or sensitivity. Try it now to get a tailored gluten-free plan in one click.`,get image(){return a},children:(e,r)=>{var i=s();t(4),n(e,i)},$$slots:{default:!0}})),t(42),n(e,u)}export{l as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/4.OTgTRmJI.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/4.OTgTRmJI.js
deleted file mode 100644
index dde6ca310223b114dc0b267a8103920585b3af4e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/4.OTgTRmJI.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{t}from"../chunks/ClX6APob.js";var n=e({prerender:()=>!1});export{t as component,n as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/40.ClHIH4YF.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/40.ClHIH4YF.js
deleted file mode 100644
index a64e028630a4ead7de3e32957322a36f766b8df9..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/40.ClHIH4YF.js
+++ /dev/null
@@ -1,47 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,s as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as a}from"../chunks/IOMpRlBf.js";import{t as o}from"../chunks/B7ixfZSm.js";var s=e(`The High Protein Diet plan falls under the umbrella of the many low-carb
- diets. High protein diet plans encourage eating more protein and fewer
- carbohydrates and fat to boost weight loss, build muscle and improve energy.
Protein is essential for life – it's a building block of every human
- cell and is involved in the vital functions of the human body. It's
- particularly important in growth, development, and tissue repair. Along with
- carbohydrates and fat, protein is one of the three major macronutrients.
- High protein diets have existed for all of human history, both because of
- tradition and out of necessity. Some examples of high protein diet plans
- include the Atkins Diet Plan, South Beach Diet Plan and Mediterranean Diet
- Plan.
A traditional macronutrient ratio is about 50% carbohydrates, 30% fat and
- 20% protein, with about 10% of overall calories coming from protein. With a
- high protein diet plan, the ratio of carbohydrates may drop to 37% or less,
- and at least 20% of calories come from protein. A difference between a basic
- high protein diet plan and the ketogenic diet plan is that followers of the
- keto diet plan get the bulk of their calories from fat.
`,1),c=e(` Staple Foods on a High Protein Diet Plan What are considered the core foods of a high protein diet plan? Some basic
- categories include:
Some more specific examples of foods that are OK for the high protein diet
- include:
Turkey , quail , goose , chicken , and duck Beef , lamb , pork , nitrate-free bacon , elk , bear , deer , moose , and rabbit Catfish , tuna , salmon , trout , bass , walleye , mackerel , cod, clams , lobster , crab , mussels , and shrimp Nuts and nut butters , including almonds , cashews , hazelnuts , walnuts , and brazil nuts Eggs Healthy fats from sources such as avocados , olive oil , coconut oil , and butter /ghee from grass-fed cows Cauliflower , broccoli , lettuces , carrots , peppers , cucumber , radishes , squashes , olives , and mushrooms Apples , peaches , bananas , berries , melons , tomatoes Water . People on a high protein
- diet plan will need to drink more water, as excess protein is processed
- through the kidneys.Foods to Avoid on a High Protein Diet Plan The biggest foods to avoid on a high protein diet plan are heavily processed
- carbohydrates, especially when they come paired with fats. This means cutting
- out the white bread, white rice, and foods with lots of sugar or corn syrup.
- Total carbohydrates are reduced on a high protein diet plan, but not gone
- entirely. So put down the cake, but whole grain bread and brown rice is OK.
Benefits of the High Protein Diet Plan The extra protein can make meals more satisfying than on a more traditional
- weight loss plan. After all, most people would rather eat steak than brussel sprouts or kale. Protein is essential in building and maintaining
- muscle, so a high protein diet plan gets an extra boost if you exercise regularly.
- Especially with the recent popularity of high protein diet plans, there's a wide
- variety of healthful options. The satiety from including protein in your meals and
- snacks can help you feel full, which helps with portion control.
A high protein diet plan is also less severe than a ketogenic diet plan or
- paleo diet plan. This means it's easier to follow and stick with. You're not
- putting your body into a state of ketosis like in a keto diet plan, and whole
- grain wheat and rice are still on the menu, unlike a paleo diet plan.
Downsides of a High Protein Diet Plan There is a limit to how much protein a person should eat. As with much in
- life, there can be too much of a good thing. Eating excessive protein can put
- someone at a higher risk for kidney stones. Also, a high protein diet plan
- with lots of red meat and saturated fat can lead to a higher risk of heart
- disease or colon cancer. A high protein diet plan with lots of plant-based
- protein may not have the same risk, however.
Take care not to have any nutrient deficiencies. High protein diet plans can
- sometimes lack enough fiber, which will cause constipation or other health
- issues. Fiber protects against inflammation and cancer.
People with kidney disease should talk to a doctor before embarking on a
- high-protein diet because of the extra strain it puts on the kidneys, and the
- risk of kidney stones. Excess protein is excreted through the kidneys.
Nutrition on a High Protein Diet Plan A high protein diet plan typically requires eating protein at every meal. This
- could include lean beef, chicken or pork and lots of vegetables. It could also
- mean supplementing with protein shakes, especially after a workout.
Followers of a high protein diet plan will also want to avoid overly processed
- carbohydrates such as white rice, pasta and bread. When possible, opt for carb
- substitutes such as riced cauliflower , zoodles (zucchini spirals) or something similar.
Got the urge to snack? High protein diet plan followers will grab snacks such
- as almonds , Greek yogurt , hummus or cheese .
Breakfast is a great time to dive into high-protein foods. Eggs and bacon, or
- a protein powder smoothie is a good way to start the day.
`,1);function l(e,l){var u=c(),d=r(u);o(d,i(()=>l.data,{title:`High Protein`,description:`Generate your High Protein meal plan with Eat This Much. Boost muscle strength and feel fuller longer with high-quality protein sources. Try it now to get a tailored high-protein plan in one click.`,get image(){return a},children:(e,r)=>{var i=s();t(4),n(e,i)},$$slots:{default:!0}})),t(38),n(e,u)}export{l as component};
-//# sourceMappingURL=40.ClHIH4YF.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/40.DwCeu5E2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/40.DwCeu5E2.js
deleted file mode 100644
index cf0dfa334ee292333ccff5709868238f798b6c3e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/40.DwCeu5E2.js
+++ /dev/null
@@ -1,34 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,s as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as a}from"../chunks/C36z2f3r.js";import{t as o}from"../chunks/CgElEaXy.js";var s=e(`Sidestepping gluten can be a lifestyle choice for many, but for those with a
- condition known as celiac disease, it's a medical necessity. As the name
- implies, followers of the gluten free diet plan avoid all food with gluten.
- Gluten is a protein found in wheat, barley, rye and oats. These are
- ingredients common in staple foods such as breads, pastas and desserts.
People may follow a gluten free diet plan for several reasons:
Celiac disease. People with this condition cannot consume gluten because
- it triggers an autoimmune response that damages their gastrointestinal
- tract, causes inflammation and makes it hard for the body to absorb
- nutrients in food. Symptoms of celiac disease also include bloating,
- constipation and diarrhea. Gluten sensitivity/intolerance. People with this condition don't have
- celiac disease, but experience some of the other symptoms. Other people go on a gluten-free diet plan, because they believe it can
- help with other health problems, such as headaches, depression, chronic
- fatigue and weight gain. Staple Foods on a Gluten Free Diet Plan Many foods are naturally gluten free, such as:
There are other grains and starches that are gluten free, some more common
- than others:
There are also gluten free versions of bread, flour and so on, usually made
- with rice flour.
Foods to Avoid on a Gluten Free Diet Plan The off-limit foods on the Gluten Free Diet Plan are fairly simple: No wheat,
- barley (this includes malt, malt flavorings and malt vinegar), rye, or
- triticale (a grain similar to wheat and rye).
These foods also contain wheat, which must be avoided:
Bulgur Couscous Durum flour Farina Graham flour Kamut Semolina Spelt Some example foods that will have to be avoided if following the gluten free
- diet plan include:
Bread and other baked goods Pasta Cereal Beer Soy sauce Deep-fried or battered foods Many packaged foods Some medicines use gluten to bind ingredients together Many sauces and marinades Benefits of the Gluten Free Diet Plan For individuals with celiac disease, a gluten free diet plan is the only way
- to control the disease. There is no cure or medicine that can prevent
- symptoms. Eating gluten will damage the intestines. For people with
- sensitivity issues, avoiding gluten will also stop related symptoms. The
- gluten free diet plan is a very specific diet plan aimed at preventing
- specific symptoms. It can be paired with many other diet plans if the goal is
- weight loss.
Downsides of a Gluten Free Diet Plan Many wheat-based foods are fortified with vitamins and minerals. Cutting out
- grain entirely can leave you short of nutrients such as:
Calcium Fiber Folate Iron Niacin Riboflavin Thiamin If you're on a Gluten Free Diet Plan, make sure to eat a variety of healthful
- foods to get proper nutrition.
Nutrition on a Gluten Free Diet Plan The first step in dieting to lose, maintain or gain weight is to calculate
- your TDEE (total daily energy expenditure) based on your current weight and
- exercise level. If your body burns 2,000 calories a day, then consistently
- eating fewer calories than that will help you lose weight, and eating more
- calories will cause you to gain weight.
Food is divided into three main macronutrients, all of which contain calories:
- Protein, carbohydrates and fat. Every diet plan needs to have a suitable
- amount of each of these three macronutrients. For a Gluten Free Diet Plan, a
- standard macronutrient ratio is 10-35% protein, 45-65% carbohydrates and
- 20-35% fats.
`,1);function l(e,l){var u=c(),d=r(u);o(d,i(()=>l.data,{title:`Gluten Free`,description:`Design your Gluten Free diet plan with Eat This Much. Enjoy meals free from gluten for those with celiac disease or sensitivity. Try it now to get a tailored gluten-free plan in one click.`,get image(){return a},children:(e,r)=>{var i=s();t(4),n(e,i)},$$slots:{default:!0}})),t(42),n(e,u)}export{l as component};
-//# sourceMappingURL=40.DwCeu5E2.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/41.B7COiYw6.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/41.B7COiYw6.js
deleted file mode 100644
index 3b10cbdac30cc813ca839ec6400cec748f965e4a..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/41.B7COiYw6.js
+++ /dev/null
@@ -1,20 +0,0 @@
-import{B as e,Gt as t,R as n,U as r,dt as i,ft as a,s as o}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as s}from"../chunks/CC97ourd2.js";import{t as c}from"../chunks/C21yDEbb2.js";import{t as l}from"../chunks/C3eR9hYr2.js";import{t as u}from"../chunks/C3Lhy8Zi.js";var d=e(`The ketogenic diet is a very low-carb, high-fat eating plan that shifts
- your body into a metabolic state called ketosis, where you burn fat for
- fuel instead of carbohydrates.
People typically follow keto for weight loss, improved mental clarity,
- stable energy levels, and better blood sugar control.
Our keto planner automatically keeps your daily net carbs under your
- target limit while ensuring you get adequate protein and healthy fats.
Keeps each day under your chosen net carb limit (typically 20-50g) Builds meals around protein, non-starchy vegetables, and healthy fats Balances your fat-to-protein ratio for optimal ketosis Includes keto-friendly snacks to help you stay on track The High Protein Diet plan falls under the umbrella of the many low-carb
- diets. High protein diet plans encourage eating more protein and fewer
- carbohydrates and fat to boost weight loss, build muscle and improve energy.
Protein is essential for life – it's a building block of every human
- cell and is involved in the vital functions of the human body. It's
- particularly important in growth, development, and tissue repair. Along with
- carbohydrates and fat, protein is one of the three major macronutrients.
- High protein diets have existed for all of human history, both because of
- tradition and out of necessity. Some examples of high protein diet plans
- include the Atkins Diet Plan, South Beach Diet Plan and Mediterranean Diet
- Plan.
A traditional macronutrient ratio is about 50% carbohydrates, 30% fat and
- 20% protein, with about 10% of overall calories coming from protein. With a
- high protein diet plan, the ratio of carbohydrates may drop to 37% or less,
- and at least 20% of calories come from protein. A difference between a basic
- high protein diet plan and the ketogenic diet plan is that followers of the
- keto diet plan get the bulk of their calories from fat.
`,1),c=e(` Staple Foods on a High Protein Diet Plan What are considered the core foods of a high protein diet plan? Some basic
- categories include:
Some more specific examples of foods that are OK for the high protein diet
- include:
Turkey , quail , goose , chicken , and duck Beef , lamb , pork , nitrate-free bacon , elk , bear , deer , moose , and rabbit Catfish , tuna , salmon , trout , bass , walleye , mackerel , cod, clams , lobster , crab , mussels , and shrimp Nuts and nut butters , including almonds , cashews , hazelnuts , walnuts , and brazil nuts Eggs Healthy fats from sources such as avocados , olive oil , coconut oil , and butter /ghee from grass-fed cows Cauliflower , broccoli , lettuces , carrots , peppers , cucumber , radishes , squashes , olives , and mushrooms Apples , peaches , bananas , berries , melons , tomatoes Water . People on a high protein
- diet plan will need to drink more water, as excess protein is processed
- through the kidneys.Foods to Avoid on a High Protein Diet Plan The biggest foods to avoid on a high protein diet plan are heavily processed
- carbohydrates, especially when they come paired with fats. This means cutting
- out the white bread, white rice, and foods with lots of sugar or corn syrup.
- Total carbohydrates are reduced on a high protein diet plan, but not gone
- entirely. So put down the cake, but whole grain bread and brown rice is OK.
Benefits of the High Protein Diet Plan The extra protein can make meals more satisfying than on a more traditional
- weight loss plan. After all, most people would rather eat steak than brussel sprouts or kale. Protein is essential in building and maintaining
- muscle, so a high protein diet plan gets an extra boost if you exercise regularly.
- Especially with the recent popularity of high protein diet plans, there's a wide
- variety of healthful options. The satiety from including protein in your meals and
- snacks can help you feel full, which helps with portion control.
A high protein diet plan is also less severe than a ketogenic diet plan or
- paleo diet plan. This means it's easier to follow and stick with. You're not
- putting your body into a state of ketosis like in a keto diet plan, and whole
- grain wheat and rice are still on the menu, unlike a paleo diet plan.
Downsides of a High Protein Diet Plan There is a limit to how much protein a person should eat. As with much in
- life, there can be too much of a good thing. Eating excessive protein can put
- someone at a higher risk for kidney stones. Also, a high protein diet plan
- with lots of red meat and saturated fat can lead to a higher risk of heart
- disease or colon cancer. A high protein diet plan with lots of plant-based
- protein may not have the same risk, however.
Take care not to have any nutrient deficiencies. High protein diet plans can
- sometimes lack enough fiber, which will cause constipation or other health
- issues. Fiber protects against inflammation and cancer.
People with kidney disease should talk to a doctor before embarking on a
- high-protein diet because of the extra strain it puts on the kidneys, and the
- risk of kidney stones. Excess protein is excreted through the kidneys.
Nutrition on a High Protein Diet Plan A high protein diet plan typically requires eating protein at every meal. This
- could include lean beef, chicken or pork and lots of vegetables. It could also
- mean supplementing with protein shakes, especially after a workout.
Followers of a high protein diet plan will also want to avoid overly processed
- carbohydrates such as white rice, pasta and bread. When possible, opt for carb
- substitutes such as riced cauliflower , zoodles (zucchini spirals) or something similar.
Got the urge to snack? High protein diet plan followers will grab snacks such
- as almonds , Greek yogurt , hummus or cheese .
Breakfast is a great time to dive into high-protein foods. Eggs and bacon, or
- a protein powder smoothie is a good way to start the day.
`,1);function l(e,l){var u=c(),d=r(u);o(d,i(()=>l.data,{title:`High Protein`,description:`Generate your High Protein meal plan with Eat This Much. Boost muscle strength and feel fuller longer with high-quality protein sources. Try it now to get a tailored high-protein plan in one click.`,get image(){return a},children:(e,r)=>{var i=s();t(4),n(e,i)},$$slots:{default:!0}})),t(38),n(e,u)}export{l as component};
-//# sourceMappingURL=41.DsakVFzK.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/42.conLbTcU.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/42.conLbTcU.js
deleted file mode 100644
index 9ca3dc6dc4286d8a681754f17c3b72e05841eb3d..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/42.conLbTcU.js
+++ /dev/null
@@ -1,54 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,s as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as a}from"../chunks/B7ixfZSm.js";var o={height:250,width:319,src:``+new URL(`../assets/fish-legs.C2-5LKNV.avif`,import.meta.url).href},s=e(`The Low Carb diet plan is exactly as it sounds — it limits
- carbohydrates, one of the three nutrition macronutrients, instead
- emphasizing protein and fat. There are many types of low-carb diet plans.
- Each has different guidelines for what foods to eat and how much of the diet
- should be carbs.
The main purpose of a Low Carb diet plan is weight loss, although some also
- might go onto the diet for the purposes of controlling Type 2 diabetes or
- metabolic conditions. You might also want to follow a Low Carb diet plan
- because you simply enjoy eating foods higher in protein and fats than
- carbohydrates.
There's no fixed definition of what is or isn't a Low Carb diet plan, and
- the total amount of carbs consumed daily will vary based on goals and
- preferences. Some examples of Low Carb diet plans are the Keto Diet Plan,
- Atkins Diet Plan, a Low-Carb Paleo Diet Plan, a Zero-Carb diet plan, and a
- Low-Carb Mediterranean Diet Plan.
One of the basic steps of any Low Carb diet plan, however, is to reduce the
- intake of high-carb foods such as grains, potatoes, sugary drinks and
- high-sugar junk foods. Studies have shown that Low Carb diet plans can help
- the heart, especially those who ate diets that were high in vegetable sources of fat
- and protein.
Another benefit of a Low Carb diet is the reduction of body fat. Your body
- digests carbs and turns them into blood sugar, which the body uses for
- energy. By eating fewer carbs, your body uses stored fat for fuel instead.
`,1),c=e(` Staple Foods on a Low Carb Diet Plan So what are considered the core foods of a Low Carb diet plan? In a nutshell,
- it's nutrient-rich foods that are high in protein and/or fats.
Low Carb Friendly Foods and Snacks In general, a Low Carb diet plan will focus on proteins and non-starchy
- vegetables. Low Carb-friendly foods include:
Low Carb Friendly Meats and Proteins Low Carb Friendly Fruits and Vegetables Low Carb Friendly Dairy Products Another Low Carb-friendly food group is nuts and seeds, such as almonds,
- pecans, walnuts, sunflower seeds and pistachios.
Foods to Avoid on a Low Carb Diet Plan The ingredients to avoid on a Low Carb diet plan are highly processed sources
- of fats and protein, and eating a smaller proportion of carbs.
Common sources of carbohydrates are:
Grains Fruits Vegetables Milk Nuts Seeds Legumes (beans, lentils, peas) Beer Pasta Cookes, cake and other junk food Complex carbs are digested more slowly than refined carbohydrates. If you do
- eat carbs on a Low Carb diet plan, make sure they're whole grain and not
- refined, such as those in white bread or sugar.
Benefits of the Low Carb Diet Plan Getting rid of highly processed foods and refined sugars, such as that found
- in junk food, is almost always beneficial. Because no food group is entirely
- excluded in a basic Low Carb diet plan, it gives a wide range of options,
- making it easier to stay committed to the diet.
One of the benefits of feeling satiated (which is easier when eating proteins
- and fats) in a diet like the Low Carb diet plan is that it lessens the need
- for calorie counting and watching portion sizes, although it can be helpful to
- many to track everything that is eaten.
Studies have shown that Low Carb diet plans can jump start the weight loss
- process. In the short term, Low Carb diet plans will outperform Low Fat diet
- plans, although over the long term that advantage disappears. Low Carb diet
- plans that emphasize healthy sources of nutrients can reduce the risk of Type
- 2 diabetes and heart disease.
Downsides of a Low Carb Diet Plan Some nutrition and health experts advise against eliminating entire categories
- of food from your diet. A sudden and drastic reduction in carbs can cause some
- temporary side effects, such as headaches, cramps and constipation. Too few
- carbs, and your body can go into ketosis, where it instead breaks down stored
- fat. This isn't necessarily bad, but some nutritionists advise against going
- without carbohydrates for a long time.
Nutrition on a Low Carb Diet Plan The first step in dieting to lose, maintain or gain weight is to calculate
- your TDEE (total daily energy expenditure) based on your current weight and
- exercise level. If your body burns 2,000 calories a day, then consistently
- eating fewer calories than that will help you lose weight, and eating more
- calories will cause you to gain weight.
A typical Low Carb diet plan might see a limit of 0.7 to 2 ounces (20 to 57
- grams) of carbohydrates. That amount of carbs would provide 80 to 240
- calories. By comparison, the Dietary Guidelines for Americans recommends carbs
- are 45% to 65% of total daily calories. That would be from 900 to 1,300
- calories a day. As you can see, a Low Carb diet plan is a pretty significant
- restriction in carbs.
Most people will lose weight if they reduce the number of calories they eat
- and increase exercise. One of the side benefits of a Low Carb diet plan is
- that eating more protein and fat can increase satiety, which leads to feeling
- full longer, which helps you eat less.
Less restrictive Low Carb diet plans might call for only limiting carbs to 100
- grams per day, and a maintenance plan might limit them to 150 grams.
`,1);function l(e,l){var u=c(),d=r(u);a(d,i(()=>l.data,{title:`Low Carb`,description:`Build your Low Carb meal plan with Eat This Much. Cut down on carbs and focus on high-quality proteins and fats for energy. Try it now to get a tailored low-carb plan in one click.`,get image(){return o},children:(e,r)=>{var i=s();t(8),n(e,i)},$$slots:{default:!0}})),t(54),n(e,u)}export{l as component};
-//# sourceMappingURL=42.conLbTcU.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/42.rVnp_R-v.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/42.rVnp_R-v.js
deleted file mode 100644
index 2b54da50e52ec15a95d4a716ef0a7e5523bbb9b9..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/42.rVnp_R-v.js
+++ /dev/null
@@ -1,20 +0,0 @@
-import{B as e,Gt as t,R as n,U as r,dt as i,ft as a,s as o}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as s}from"../chunks/CC97ourd2.js";import{t as c}from"../chunks/AhgBDP0J.js";import{t as l}from"../chunks/C3eR9hYr.js";import{t as u}from"../chunks/DiPJ6F0p.js";var d=e(`The ketogenic diet is a very low-carb, high-fat eating plan that shifts
- your body into a metabolic state called ketosis, where you burn fat for
- fuel instead of carbohydrates.
People typically follow keto for weight loss, improved mental clarity,
- stable energy levels, and better blood sugar control.
Our keto planner automatically keeps your daily net carbs under your
- target limit while ensuring you get adequate protein and healthy fats.
Keeps each day under your chosen net carb limit (typically 20-50g) Builds meals around protein, non-starchy vegetables, and healthy fats Balances your fat-to-protein ratio for optimal ketosis Includes keto-friendly snacks to help you stay on track The Low Carb diet plan is exactly as it sounds — it limits
- carbohydrates, one of the three nutrition macronutrients, instead
- emphasizing protein and fat. There are many types of low-carb diet plans.
- Each has different guidelines for what foods to eat and how much of the diet
- should be carbs.
The main purpose of a Low Carb diet plan is weight loss, although some also
- might go onto the diet for the purposes of controlling Type 2 diabetes or
- metabolic conditions. You might also want to follow a Low Carb diet plan
- because you simply enjoy eating foods higher in protein and fats than
- carbohydrates.
There's no fixed definition of what is or isn't a Low Carb diet plan, and
- the total amount of carbs consumed daily will vary based on goals and
- preferences. Some examples of Low Carb diet plans are the Keto Diet Plan,
- Atkins Diet Plan, a Low-Carb Paleo Diet Plan, a Zero-Carb diet plan, and a
- Low-Carb Mediterranean Diet Plan.
One of the basic steps of any Low Carb diet plan, however, is to reduce the
- intake of high-carb foods such as grains, potatoes, sugary drinks and
- high-sugar junk foods. Studies have shown that Low Carb diet plans can help
- the heart, especially those who ate diets that were high in vegetable sources of fat
- and protein.
Another benefit of a Low Carb diet is the reduction of body fat. Your body
- digests carbs and turns them into blood sugar, which the body uses for
- energy. By eating fewer carbs, your body uses stored fat for fuel instead.
`,1),c=e(` Staple Foods on a Low Carb Diet Plan So what are considered the core foods of a Low Carb diet plan? In a nutshell,
- it's nutrient-rich foods that are high in protein and/or fats.
Low Carb Friendly Foods and Snacks In general, a Low Carb diet plan will focus on proteins and non-starchy
- vegetables. Low Carb-friendly foods include:
Low Carb Friendly Meats and Proteins Low Carb Friendly Fruits and Vegetables Low Carb Friendly Dairy Products Another Low Carb-friendly food group is nuts and seeds, such as almonds,
- pecans, walnuts, sunflower seeds and pistachios.
Foods to Avoid on a Low Carb Diet Plan The ingredients to avoid on a Low Carb diet plan are highly processed sources
- of fats and protein, and eating a smaller proportion of carbs.
Common sources of carbohydrates are:
Grains Fruits Vegetables Milk Nuts Seeds Legumes (beans, lentils, peas) Beer Pasta Cookes, cake and other junk food Complex carbs are digested more slowly than refined carbohydrates. If you do
- eat carbs on a Low Carb diet plan, make sure they're whole grain and not
- refined, such as those in white bread or sugar.
Benefits of the Low Carb Diet Plan Getting rid of highly processed foods and refined sugars, such as that found
- in junk food, is almost always beneficial. Because no food group is entirely
- excluded in a basic Low Carb diet plan, it gives a wide range of options,
- making it easier to stay committed to the diet.
One of the benefits of feeling satiated (which is easier when eating proteins
- and fats) in a diet like the Low Carb diet plan is that it lessens the need
- for calorie counting and watching portion sizes, although it can be helpful to
- many to track everything that is eaten.
Studies have shown that Low Carb diet plans can jump start the weight loss
- process. In the short term, Low Carb diet plans will outperform Low Fat diet
- plans, although over the long term that advantage disappears. Low Carb diet
- plans that emphasize healthy sources of nutrients can reduce the risk of Type
- 2 diabetes and heart disease.
Downsides of a Low Carb Diet Plan Some nutrition and health experts advise against eliminating entire categories
- of food from your diet. A sudden and drastic reduction in carbs can cause some
- temporary side effects, such as headaches, cramps and constipation. Too few
- carbs, and your body can go into ketosis, where it instead breaks down stored
- fat. This isn't necessarily bad, but some nutritionists advise against going
- without carbohydrates for a long time.
Nutrition on a Low Carb Diet Plan The first step in dieting to lose, maintain or gain weight is to calculate
- your TDEE (total daily energy expenditure) based on your current weight and
- exercise level. If your body burns 2,000 calories a day, then consistently
- eating fewer calories than that will help you lose weight, and eating more
- calories will cause you to gain weight.
A typical Low Carb diet plan might see a limit of 0.7 to 2 ounces (20 to 57
- grams) of carbohydrates. That amount of carbs would provide 80 to 240
- calories. By comparison, the Dietary Guidelines for Americans recommends carbs
- are 45% to 65% of total daily calories. That would be from 900 to 1,300
- calories a day. As you can see, a Low Carb diet plan is a pretty significant
- restriction in carbs.
Most people will lose weight if they reduce the number of calories they eat
- and increase exercise. One of the side benefits of a Low Carb diet plan is
- that eating more protein and fat can increase satiety, which leads to feeling
- full longer, which helps you eat less.
Less restrictive Low Carb diet plans might call for only limiting carbs to 100
- grams per day, and a maintenance plan might limit them to 150 grams.
`,1);function l(e,l){var u=c(),d=r(u);a(d,i(()=>l.data,{title:`Low Carb`,description:`Build your Low Carb meal plan with Eat This Much. Cut down on carbs and focus on high-quality proteins and fats for energy. Try it now to get a tailored low-carb plan in one click.`,get image(){return o},children:(e,r)=>{var i=s();t(8),n(e,i)},$$slots:{default:!0}})),t(54),n(e,u)}export{l as component};
-//# sourceMappingURL=43.DlZ1NGC1.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/43.yD0YdfuG.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/43.yD0YdfuG.js
deleted file mode 100644
index f2d2d7b0e43f7ee134b81b22213e71d3a253294b..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/43.yD0YdfuG.js
+++ /dev/null
@@ -1,32 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,s as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as a}from"../chunks/B7ixfZSm.js";var o={height:250,width:178,src:``+new URL(`../assets/orange-phone.BhCdHPlm.avif`,import.meta.url).href},s=e(`A low fat diet plan is one where fewer than 30% of total calories come from
- fat. According to the National Institute of Health, there is a consensus
- among doctors that the average diet should have less fat, to reduce heart
- disease and death.
Fats are one of the three essential macronutrients, but they must be
- consumed in a limited amount. There are four types of dietary fats.
- Saturated and trans fats are solid at room temperature. Monounsaturated and
- polyunsaturated fats are liquid at room temperature. The latter two fats are
- considered more beneficial as they reduce bad cholesterol levels, but all
- should be limited. A gram of fat contains far more calories than a gram of
- carbohydrates or protein.
`,1),c=e(` Staple Foods on a Low Fat Diet Plan Common low-fat diet plan foods include vegetables, fruits, whole grain
- cereals, egg whites, chicken and turkey breast without the skin, beans,
- lentils, peas, tofu, seafood and low-fat dairy. Limit egg yolks to just a few
- times a week, and if you eat red meat, eat no more than three servings per
- week. Plant-based foods should be the majority of your calories on a low-fat
- diet.
Foods to Avoid on a Low Fat Diet Plan Limit total intake of fats and oils. Avoid butter, stick margarine, shortening, lard, palm and coconut oils. Limit mayonnaise, salad dressings, gravies and sauces, unless they are
- homemade with low-fat ingredients. Limit chocolate. Choose low-fat and nonfat products, such as low-fat mayonnaise, low-fat or
- non-hydrogenated peanut butter, low-fat or fat-free salad dressings and
- nonfat gravy. Use vegetable oil, such as canola or olive oil. Look for margarine that does not contain trans fatty acids. Use nuts in moderate amounts. Limit saturated and trans fats. Avoid high-fat processed and convenience foods. Avoid fatty meats, such as bacon, sausage, franks, luncheon meats and ribs. Avoid all organ meats, including liver. Avoid cream and sauces made with cream. Avoid high-fat snack foods, such as granola, cookies, pies, pastries,
- doughnuts and croissants. Benefits of the Low Fat Diet Plan The low fat diet plan is broadly recommended by doctors across all disciplines
- for its ability to reduce mortality and dangerous health conditions such as
- hardening of the arteries and heart disease. According to the National
- Institute of Health, multiple studies across many countries have shown a
- direct link between high-fat diets and health problems.
Downsides of a Low Fat Diet Plan One of the concerns about the proliferation of low fat diet plans are
- unscrupulous companies who simply replace fat with more sugar. Low fat doesn't
- necessarily mean healthful. Twizzlers, for example, is a product that is 100%
- sugar, but advertises that it is "low fat." That doesn't make it a diet food.
Nutrition on a Low Fat Diet Plan Read ingredient labels carefully to determine both amount and type of fat
- present in foods. When cooking, avoid deep-fried foods, trim all visible fat
- from meats and remove skin from chicken and turkey when cooking. Rather than
- frying, bake, broil, poach or roast. Steam vegetables, and use herbs and
- no-oil marinades to flavor foods. Opt for cooking sprays to grease pans and
- skillets.
`,1);function l(e,l){var u=c(),d=r(u);a(d,i(()=>l.data,{title:`Low Fat`,description:`Create your Low Fat meal plan with Eat This Much. Embrace a diet low in fat and high in nutritious foods for heart health and weight management. Try it now to get a tailored low-fat plan in one click.`,get image(){return o},children:(e,r)=>{var i=s();t(2),n(e,i)},$$slots:{default:!0}})),t(20),n(e,u)}export{l as component};
-//# sourceMappingURL=43.yD0YdfuG.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/44.CJ6ZjjO8.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/44.CJ6ZjjO8.js
deleted file mode 100644
index 78e0ef5f07ac7d398e2b6ce38298a3db44006eb0..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/44.CJ6ZjjO8.js
+++ /dev/null
@@ -1,20 +0,0 @@
-import{B as e,Gt as t,R as n,U as r,dt as i,ft as a,s as o}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as s}from"../chunks/CC97ourd2.js";import{a as c,t as l}from"../chunks/C21yDEbb2.js";import{t as u}from"../chunks/C3Lhy8Zi.js";var d=e(`The Mediterranean diet is inspired by the traditional eating habits of
- countries bordering the Mediterranean Sea, emphasizing olive oil, fish,
- whole grains, fruits, vegetables, legumes, and nuts.
People follow the Mediterranean diet for heart health, longevity, stable
- energy, and because it's been consistently ranked as one of the healthiest
- and most sustainable eating patterns.
Our Mediterranean planner emphasizes the core principles: abundant plant
- foods, olive oil as the primary fat source, moderate fish and poultry, and
- limited red meat and sweets.
Emphasizes vegetables, whole grains, olive oil, and fish Limits ultra-processed foods and added sugars Includes moderate amounts of dairy (especially yogurt and cheese) Features legumes and nuts as protein sources A low fat diet plan is one where fewer than 30% of total calories come from
- fat. According to the National Institute of Health, there is a consensus
- among doctors that the average diet should have less fat, to reduce heart
- disease and death.
Fats are one of the three essential macronutrients, but they must be
- consumed in a limited amount. There are four types of dietary fats.
- Saturated and trans fats are solid at room temperature. Monounsaturated and
- polyunsaturated fats are liquid at room temperature. The latter two fats are
- considered more beneficial as they reduce bad cholesterol levels, but all
- should be limited. A gram of fat contains far more calories than a gram of
- carbohydrates or protein.
`,1),c=e(` Staple Foods on a Low Fat Diet Plan Common low-fat diet plan foods include vegetables, fruits, whole grain
- cereals, egg whites, chicken and turkey breast without the skin, beans,
- lentils, peas, tofu, seafood and low-fat dairy. Limit egg yolks to just a few
- times a week, and if you eat red meat, eat no more than three servings per
- week. Plant-based foods should be the majority of your calories on a low-fat
- diet.
Foods to Avoid on a Low Fat Diet Plan Limit total intake of fats and oils. Avoid butter, stick margarine, shortening, lard, palm and coconut oils. Limit mayonnaise, salad dressings, gravies and sauces, unless they are
- homemade with low-fat ingredients. Limit chocolate. Choose low-fat and nonfat products, such as low-fat mayonnaise, low-fat or
- non-hydrogenated peanut butter, low-fat or fat-free salad dressings and
- nonfat gravy. Use vegetable oil, such as canola or olive oil. Look for margarine that does not contain trans fatty acids. Use nuts in moderate amounts. Limit saturated and trans fats. Avoid high-fat processed and convenience foods. Avoid fatty meats, such as bacon, sausage, franks, luncheon meats and ribs. Avoid all organ meats, including liver. Avoid cream and sauces made with cream. Avoid high-fat snack foods, such as granola, cookies, pies, pastries,
- doughnuts and croissants. Benefits of the Low Fat Diet Plan The low fat diet plan is broadly recommended by doctors across all disciplines
- for its ability to reduce mortality and dangerous health conditions such as
- hardening of the arteries and heart disease. According to the National
- Institute of Health, multiple studies across many countries have shown a
- direct link between high-fat diets and health problems.
Downsides of a Low Fat Diet Plan One of the concerns about the proliferation of low fat diet plans are
- unscrupulous companies who simply replace fat with more sugar. Low fat doesn't
- necessarily mean healthful. Twizzlers, for example, is a product that is 100%
- sugar, but advertises that it is "low fat." That doesn't make it a diet food.
Nutrition on a Low Fat Diet Plan Read ingredient labels carefully to determine both amount and type of fat
- present in foods. When cooking, avoid deep-fried foods, trim all visible fat
- from meats and remove skin from chicken and turkey when cooking. Rather than
- frying, bake, broil, poach or roast. Steam vegetables, and use herbs and
- no-oil marinades to flavor foods. Opt for cooking sprays to grease pans and
- skillets.
`,1);function l(e,l){var u=c(),d=r(u);a(d,i(()=>l.data,{title:`Low Fat`,description:`Create your Low Fat meal plan with Eat This Much. Embrace a diet low in fat and high in nutritious foods for heart health and weight management. Try it now to get a tailored low-fat plan in one click.`,get image(){return o},children:(e,r)=>{var i=s();t(2),n(e,i)},$$slots:{default:!0}})),t(20),n(e,u)}export{l as component};
-//# sourceMappingURL=44._C0cFiWw.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/45.BXXjQPQW.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/45.BXXjQPQW.js
deleted file mode 100644
index b80a48c5f0f65f42cb5500f21ffc0fd1949f6480..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/45.BXXjQPQW.js
+++ /dev/null
@@ -1,20 +0,0 @@
-import{B as e,Gt as t,R as n,U as r,dt as i,ft as a,s as o}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as s}from"../chunks/CC97ourd2.js";import{i as c}from"../chunks/D_czBPP52.js";import{t as l}from"../chunks/AhgBDP0J.js";import{t as u}from"../chunks/DiPJ6F0p.js";var d=e(`The Mediterranean diet is inspired by the traditional eating habits of
- countries bordering the Mediterranean Sea, emphasizing olive oil, fish,
- whole grains, fruits, vegetables, legumes, and nuts.
People follow the Mediterranean diet for heart health, longevity, stable
- energy, and because it's been consistently ranked as one of the healthiest
- and most sustainable eating patterns.
Our Mediterranean planner emphasizes the core principles: abundant plant
- foods, olive oil as the primary fat source, moderate fish and poultry, and
- limited red meat and sweets.
Emphasizes vegetables, whole grains, olive oil, and fish Limits ultra-processed foods and added sugars Includes moderate amounts of dairy (especially yogurt and cheese) Features legumes and nuts as protein sources The paleo diet is based on foods similar to what our hunter-gatherer
- ancestors ate, focusing on meats, fish, vegetables, fruits, nuts, and
- seeds while avoiding grains, legumes, dairy, and processed foods.
People follow paleo for weight loss, improved energy, better digestion,
- and reduced inflammation by eliminating processed foods and potential gut
- irritants.
Our paleo planner automatically filters out non-paleo ingredients and
- builds meals around whole foods that fit the paleo framework.
Excludes grains, legumes, dairy, and processed foods Emphasizes grass-fed meats, wild-caught fish, and pasture-raised eggs Includes plenty of vegetables, fruits, nuts, and seeds Uses natural sweeteners sparingly (honey, maple syrup) The paleo diet is based on foods similar to what our hunter-gatherer
- ancestors ate, focusing on meats, fish, vegetables, fruits, nuts, and
- seeds while avoiding grains, legumes, dairy, and processed foods.
People follow paleo for weight loss, improved energy, better digestion,
- and reduced inflammation by eliminating processed foods and potential gut
- irritants.
Our paleo planner automatically filters out non-paleo ingredients and
- builds meals around whole foods that fit the paleo framework.
Excludes grains, legumes, dairy, and processed foods Emphasizes grass-fed meats, wild-caught fish, and pasture-raised eggs Includes plenty of vegetables, fruits, nuts, and seeds Uses natural sweeteners sparingly (honey, maple syrup) A vegan diet excludes all animal products and by-products, focusing
- entirely on plant-based foods including vegetables, fruits, grains,
- legumes, nuts, and seeds.
People follow vegan diets for ethical reasons, environmental concerns, and
- health benefits including lower risks of heart disease, type 2 diabetes,
- and certain cancers.
Our vegan planner ensures you get adequate protein, iron, calcium, B12,
- and other nutrients that require special attention on a plant-based diet.
Uses only 100% plant-based ingredients Highlights higher-protein options like legumes, tofu, and tempeh Includes variety to ensure you get essential amino acids Suggests fortified foods and supplements where appropriate A vegan diet excludes all animal products and by-products, focusing
- entirely on plant-based foods including vegetables, fruits, grains,
- legumes, nuts, and seeds.
People follow vegan diets for ethical reasons, environmental concerns, and
- health benefits including lower risks of heart disease, type 2 diabetes,
- and certain cancers.
Our vegan planner ensures you get adequate protein, iron, calcium, B12,
- and other nutrients that require special attention on a plant-based diet.
Uses only 100% plant-based ingredients Highlights higher-protein options like legumes, tofu, and tempeh Includes variety to ensure you get essential amino acids Suggests fortified foods and supplements where appropriate A vegetarian diet excludes meat, poultry, and fish while including plant
- foods along with eggs and dairy products (lacto-ovo vegetarian).
People follow vegetarian diets for health benefits, ethical reasons,
- environmental concerns, and cultural or religious practices.
Our vegetarian planner ensures balanced nutrition by including complete
- protein sources from eggs, dairy, and plant combinations while avoiding
- all meat products.
Excludes all meat, poultry, and fish Includes eggs and dairy for complete protein Features legumes, tofu, and tempeh for plant-based protein Emphasizes whole grains, fruits, vegetables, and nuts A vegetarian diet excludes meat, poultry, and fish while including plant
- foods along with eggs and dairy products (lacto-ovo vegetarian).
People follow vegetarian diets for health benefits, ethical reasons,
- environmental concerns, and cultural or religious practices.
Our vegetarian planner ensures balanced nutrition by including complete
- protein sources from eggs, dairy, and plant combinations while avoiding
- all meat products.
Excludes all meat, poultry, and fish Includes eggs and dairy for complete protein Features legumes, tofu, and tempeh for plant-based protein Emphasizes whole grains, fruits, vegetables, and nuts Other Calorie Goals Have different calorie goals? Our generator can be used for any calorie
- target.
TDEE CalculatorUnsure of your calorie goals? Use our calorie calculator to help set your
- targets.
`,1);function G(e,n){v(n,!0);let i=Object.fromEntries(u()),a=N(()=>n.calories.toString(),i);function*u(){for(let e=500;e<=3500;e+=100)yield[e.toString(),`${e} Calorie Meal Plan`]}let d=_(()=>n.diet_type?e=>`/diet-plan/${e}-calorie/${n.diet_type}`:e=>`/diet-plan/${e}-calorie`);k(e,{get plan(){return n.plan},get title(){return n.title},children:(e,i)=>{var s=W(),u=p(f(s),4);M(u,{get context(){return a}});var m=p(u,2);P(m,{get context(){return a},get href(){return l(d)}});var h=p(m,6),_=g(h);x(_,{get href(){return`/calculator?diet=${n.plan.swole_user.preset_diet??``}`},secondary:!0,children:(e,n)=>{t();var r=c(`Calorie Calculator`);o(e,r)},$$slots:{default:!0}}),r(h),o(e,s)},$$slots:{default:!0}}),s()}var K=e(`Try it with the Gluten Free diet ,
- carefully selecting foods free from gluten to cater to those with celiac
- disease or sensitivity, for a comfortable and healthful eating experience.`,1),q=e(`Try it with the High Protein diet ,
- designed to help build muscle strength and improve satiety, featuring
- quality protein sources for optimal health and performance.`,1),re=e(`Try it with the Keto diet , a low-carb,
- high-fat approach designed to induce ketosis, where your body efficiently
- burns fat for fuel, leading to potential weight loss and enhanced energy.`,1),J=e(`Try it with the Low Carb diet , a dietary
- approach that minimizes sugar and starch intake, favoring protein and
- healthy fats to support weight management and energy levels.`,1),Y=e(`Try it with the Low Fat diet , focusing on
- reducing fat intake in favor of fruits, vegetables, and grains to promote
- heart health and aid in weight control.`,1),X=e(`Try it with the Mediterranean diet ,
- celebrated for its blend of delicious flavors and health benefits, with a
- focus on heart-healthy fats, lean proteins, and plenty of fruits and
- vegetables`,1),ie=e(`Try it with the Paleo diet , emphasizing foods
- that our ancestors thrived on, such as lean meats, fresh produce, and seeds,
- for a wholesome way of eating.`,1),ae=e(`Try it with the Vegan diet , a lifestyle
- choice that eliminates all animal products, focusing on nutrient-rich
- plant-based foods for a healthier you and planet.`,1),oe=e(`Try it with the Vegetarian diet , rich in
- vegetables, fruits, and grains, offering a sustainable path to nutrition
- while reducing meat consumption.`,1),se=e(`Eat This Much creates personalized meal plans based on your food preferences,
- budget, schedule, and more.
`);function ce(e,n){var i=se(),s=p(g(i)),l=e=>{var t=c(`Reach your diet and nutritional goals with our calorie calculator, weekly
- meal plans, and grocery lists. Create your meal plan right here in seconds.`);o(e,t)},u=e=>{var n=K();t(2),o(e,n)},d=e=>{var n=q();t(2),o(e,n)},f=e=>{var n=re();t(2),o(e,n)},m=e=>{var n=J();t(2),o(e,n)},h=e=>{var n=Y();t(2),o(e,n)},_=e=>{var n=X();t(2),o(e,n)},v=e=>{var n=ie();t(2),o(e,n)},y=e=>{var n=ae();t(2),o(e,n)},b=e=>{var n=oe();t(2),o(e,n)};a(s,e=>{n.diet_type===`anything`?e(l):n.diet_type===`gluten-free`?e(u,1):n.diet_type===`high-protein`?e(d,2):n.diet_type===`keto`?e(f,3):n.diet_type===`low-carb`?e(m,4):n.diet_type===`low-fat`?e(h,5):n.diet_type===`mediterranean`?e(_,6):n.diet_type===`paleo`?e(v,7):n.diet_type===`vegan`?e(y,8):n.diet_type===`vegetarian`&&e(b,9)}),r(i),o(e,i)}var le=e(` `,1);function Z(e,t){var a=le(),s=f(a),c=g(s),l=p(c);m(l,()=>t.children??n),r(s),ce(p(s,2),{get diet_type(){return t.diet_type}}),d(()=>i(c,`${t.calories??``} Calorie
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`,1);function fe(e,t){v(t,!0);var n=de(),a=f(n);Z(a,{get calories(){return t.calories},get diet_name(){return t.diet_name},get diet_type(){return t.diet_type}});var c=p(a,2),l=g(c);r(c),d(e=>i(l,`Whether you're aiming to shed a few pounds or maintain your current weight, a ${t.calories??``}
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`,1);function ge(e,n){v(n,!0);var a=he(),l=f(a);Z(l,{get calories(){return n.calories},get diet_name(){return n.diet_name},get diet_type(){return n.diet_type},children:(e,n)=>{t();var r=c(`for Weight Loss`);o(e,r)},$$slots:{default:!0}});var u=p(l,2),m=g(u);r(u),d(e=>i(m,`Looking to lose weight with a ${n.calories??``} calorie meal plan? ${e??``} Our planner is designed to help you reach your weight loss goals by providing
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- be used under medical supervision. Our planner is designed to mock up
- balanced, nutrient-dense meals even within strict calorie limits, but it's
- important to do so safely.
Important Considerations: Consult with a healthcare provider Focus on nutrient density : With fewer calories, it's crucial to
- maximize the nutritional value of every meal.Monitor your health : Rapid weight loss can lead to muscle loss,
- nutrient deficiencies, and other health issues if not carefully managed.Other Calorie Goals Have different calorie goals? Our generator can be used for any calorie
- target.
TDEE CalculatorUnsure of your calorie goals? Use our calorie calculator to help set your
- targets.
`,1);function G(e,n){v(n,!0);let i=Object.fromEntries(u()),a=N(()=>n.calories.toString(),i);function*u(){for(let e=500;e<=3500;e+=100)yield[e.toString(),`${e} Calorie Meal Plan`]}let d=_(()=>n.diet_type?e=>`/diet-plan/${e}-calorie/${n.diet_type}`:e=>`/diet-plan/${e}-calorie`);k(e,{get plan(){return n.plan},get title(){return n.title},children:(e,i)=>{var s=W(),u=p(f(s),4);M(u,{get context(){return a}});var m=p(u,2);P(m,{get context(){return a},get href(){return l(d)}});var h=p(m,6),_=g(h);x(_,{get href(){return`/calculator?diet=${n.plan.swole_user.preset_diet??``}`},secondary:!0,children:(e,n)=>{t();var r=c(`Calorie Calculator`);o(e,r)},$$slots:{default:!0}}),r(h),o(e,s)},$$slots:{default:!0}}),s()}var K=e(`Try it with the Gluten Free diet ,
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- disease or sensitivity, for a comfortable and healthful eating experience.`,1),q=e(`Try it with the High Protein diet ,
- designed to help build muscle strength and improve satiety, featuring
- quality protein sources for optimal health and performance.`,1),re=e(`Try it with the Keto diet , a low-carb,
- high-fat approach designed to induce ketosis, where your body efficiently
- burns fat for fuel, leading to potential weight loss and enhanced energy.`,1),J=e(`Try it with the Low Carb diet , a dietary
- approach that minimizes sugar and starch intake, favoring protein and
- healthy fats to support weight management and energy levels.`,1),Y=e(`Try it with the Low Fat diet , focusing on
- reducing fat intake in favor of fruits, vegetables, and grains to promote
- heart health and aid in weight control.`,1),X=e(`Try it with the Mediterranean diet ,
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- focus on heart-healthy fats, lean proteins, and plenty of fruits and
- vegetables`,1),ie=e(`Try it with the Paleo diet , emphasizing foods
- that our ancestors thrived on, such as lean meats, fresh produce, and seeds,
- for a wholesome way of eating.`,1),ae=e(`Try it with the Vegan diet , a lifestyle
- choice that eliminates all animal products, focusing on nutrient-rich
- plant-based foods for a healthier you and planet.`,1),oe=e(`Try it with the Vegetarian diet , rich in
- vegetables, fruits, and grains, offering a sustainable path to nutrition
- while reducing meat consumption.`,1),se=e(`Eat This Much creates personalized meal plans based on your food preferences,
- budget, schedule, and more.
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- track.`),[()=>Q(n.diet_type)]),o(e,a),s()}var he=e(`
`,1);function ge(e,n){v(n,!0);var a=he(),l=f(a);Z(l,{get calories(){return n.calories},get diet_name(){return n.diet_name},get diet_type(){return n.diet_type},children:(e,n)=>{t();var r=c(`for Weight Loss`);o(e,r)},$$slots:{default:!0}});var u=p(l,2),m=g(u);r(u),d(e=>i(m,`Looking to lose weight with a ${n.calories??``} calorie meal plan? ${e??``} Our planner is designed to help you reach your weight loss goals by providing
- balanced, nutrient-dense meals that keep you satisfied.`),[()=>Q(n.diet_type)]),o(e,a),s()}var $=e(` VLCDs ) can help you lose weight quickly, but they should always
- be used under medical supervision. Our planner is designed to mock up
- balanced, nutrient-dense meals even within strict calorie limits, but it's
- important to do so safely.
Important Considerations: Consult with a healthcare provider Focus on nutrient density : With fewer calories, it's crucial to
- maximize the nutritional value of every meal.Monitor your health : Rapid weight loss can lead to muscle loss,
- nutrient deficiencies, and other health issues if not carefully managed.Browse Diet Plans `,1);function P(e,P){b(P,!0);let F=y(()=>x.data.calories);function I(e){return u(F)?`/diet-plan/${u(F)}-calorie/${e}`:`/diet-plan/${e}`}let L=y(()=>[{name:`Keto`,href:I(`keto`),icon:w,description:`Low-carb, high-fat diet focusing on ketosis for energy and weight management`},{name:`Vegan`,href:I(`vegan`),icon:A,description:`Excludes all animal products, emphasizing plant-based foods for health and ethics`},{name:`Vegetarian`,href:I(`vegetarian`),icon:j,description:`Plant-based diet including dairy and eggs, avoiding meat for health and ethics`},{name:`Paleo`,href:I(`paleo`),icon:k,description:`Emulates ancient diet with whole foods, free of processed items and grains`},{name:`Mediterranean`,href:I(`mediterranean`),icon:D,description:`Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet`},{name:`Low Carb`,href:I(`low-carb`),icon:T,description:`Reduces carbohydrate intake, focusing on proteins and fats for energy`},{name:`Low Fat`,href:I(`low-fat`),icon:E,description:`Limits fat consumption, emphasizing lean proteins, grains, and vegetables`},{name:`High Protein`,href:I(`high-protein`),icon:C,description:`Prioritizes protein intake for muscle growth and repair, with balanced nutrients`},{name:`Gluten Free`,href:I(`gluten-free`),icon:S,description:`Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains`},{name:`Other`,href:I(`other`),icon:O,description:`See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more`}]);var R=N(),z=f(R);g(z,()=>P.children);var B=p(z,2),V=p(v(B)),H=e=>{var t=l();d(()=>i(t,`Other ${u(F)??``} Calorie`)),s(e,t)};o(V,e=>{u(F)&&e(H)}),t(),r(B);var U=p(B,2);h(U,21,()=>u(L),a,(e,t)=>{let a=()=>u(t).description,o=()=>u(t).name,c=()=>u(t).href,l=()=>u(t).icon;var f=M(),h=v(f),g=v(h);_(g,()=>({alt:``,loading:`lazy`,...l()}),void 0,void 0,void 0,`svelte-1a2cr0w`);var y=p(g);r(h);var b=p(h);r(f),d(()=>{m(h,`href`,c()),i(y,` ${o()??``}`),i(b,` ${a()??``}`)}),n(g),s(e,f)}),r(U),s(e,R),c()}export{P as component};
-//# sourceMappingURL=5.BGT-250A.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/5.B_72JM_B.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/5.B_72JM_B.js
deleted file mode 100644
index b03a4b31f96c4736b2dc6974b22c197411eb6bc0..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/5.B_72JM_B.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{B as e,Gt as t,J as n,Kt as r,L as i,M as a,P as o,R as s,Rt as c,U as l,X as u,at as d,dt as f,ft as p,h as m,j as h,k as g,p as _,ut as v,xt as y,zt as b}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{n as x}from"../chunks/CFQEalJH.js";var S={height:80,width:80,src:``+new URL(`../assets/gluten-free.wp04s1wY.png`,import.meta.url).href},C={height:80,width:80,src:``+new URL(`../assets/high-protein.99QRWbvX.png`,import.meta.url).href},w={height:80,width:80,src:``+new URL(`../assets/keto.oW54zt0-.png`,import.meta.url).href},T={height:80,width:80,src:``+new URL(`../assets/low-carb.BYpQpfDz.png`,import.meta.url).href},E={height:80,width:80,src:``+new URL(`../assets/low-fat.0UqEe6DM.png`,import.meta.url).href},D={height:80,width:80,src:``+new URL(`../assets/mediterranean.BtLPF3ky.png`,import.meta.url).href},O={height:80,width:80,src:``+new URL(`../assets/other.v73QTUqB.png`,import.meta.url).href},k={height:80,width:80,src:``+new URL(`../assets/paleo.DEW5jAJu.png`,import.meta.url).href},A={height:80,width:80,src:``+new URL(`../assets/vegan.kPR8ZVyA.png`,import.meta.url).href},j={height:80,width:80,src:``+new URL(`../assets/vegetarian.HoAa4RVv.png`,import.meta.url).href},M=e(`Browse Diet Plans `,1);function P(e,P){b(P,!0);let F=y(()=>x.data.calories);function I(e){return u(F)?`/diet-plan/${u(F)}-calorie/${e}`:`/diet-plan/${e}`}let L=y(()=>[{name:`Keto`,href:I(`keto`),icon:w,description:`Low-carb, high-fat diet focusing on ketosis for energy and weight management`},{name:`Vegan`,href:I(`vegan`),icon:A,description:`Excludes all animal products, emphasizing plant-based foods for health and ethics`},{name:`Vegetarian`,href:I(`vegetarian`),icon:j,description:`Plant-based diet including dairy and eggs, avoiding meat for health and ethics`},{name:`Paleo`,href:I(`paleo`),icon:k,description:`Emulates ancient diet with whole foods, free of processed items and grains`},{name:`Mediterranean`,href:I(`mediterranean`),icon:D,description:`Rich in fruits, vegetables, fish, and olive oil for a balanced, heart-healthy diet`},{name:`Low Carb`,href:I(`low-carb`),icon:T,description:`Reduces carbohydrate intake, focusing on proteins and fats for energy`},{name:`Low Fat`,href:I(`low-fat`),icon:E,description:`Limits fat consumption, emphasizing lean proteins, grains, and vegetables`},{name:`High Protein`,href:I(`high-protein`),icon:C,description:`Prioritizes protein intake for muscle growth and repair, with balanced nutrients`},{name:`Gluten Free`,href:I(`gluten-free`),icon:S,description:`Avoids gluten, suitable for celiac or gluten sensitivity, focusing on alternative grains`},{name:`Other`,href:I(`other`),icon:O,description:`See how to follow other popular plans like Whole30, Low FODMAP, Pescetarian, and more`}]);var R=N(),z=f(R);g(z,()=>P.children);var B=p(z,2),V=p(v(B)),H=e=>{var t=l();d(()=>i(t,`Other ${u(F)??``} Calorie`)),s(e,t)};o(V,e=>{u(F)&&e(H)}),t(),r(B);var U=p(B,2);h(U,21,()=>u(L),a,(e,t)=>{let a=()=>u(t).description,o=()=>u(t).name,c=()=>u(t).href,l=()=>u(t).icon;var f=M(),h=v(f),g=v(h);_(g,()=>({alt:``,loading:`lazy`,...l()}),void 0,void 0,void 0,`svelte-1a2cr0w`);var y=p(g);r(h);var b=p(h);r(f),d(()=>{m(h,`href`,c()),i(y,` ${o()??``}`),i(b,` ${a()??``}`)}),n(g),s(e,f)}),r(U),s(e,R),c()}export{P as component};
-//# sourceMappingURL=5.B_72JM_B.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/50.BBqb_3T5.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/50.BBqb_3T5.js
deleted file mode 100644
index 2eae296201ea6327c48329681a906f760369b56b..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/50.BBqb_3T5.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{x as t}from"../chunks/8gYo_ITa.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i,prerender:()=>!1});function i({params:e}){n(301,t(`/diet-plan/${e.calories}-calorie/keto`))}export{r as universal};
-//# sourceMappingURL=50.BBqb_3T5.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/50.nq00gagx.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/50.nq00gagx.js
deleted file mode 100644
index f3314042570a6afc68a2f99bf154cf39dc52d572..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/50.nq00gagx.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{x as t}from"../chunks/BsVAqKoX.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i,prerender:()=>!1});function i({params:e}){n(301,t(`/diet-plan/${e.calories}-calorie`))}export{r as universal};
-//# sourceMappingURL=50.nq00gagx.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/51.CqrxbsXm.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/51.CqrxbsXm.js
deleted file mode 100644
index a62c87ea97cc048e75ba64f83cca564caae56ace..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/51.CqrxbsXm.js
+++ /dev/null
@@ -1,180 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,ft as i,s as a}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as o}from"../chunks/CC97ourd2.js";import{t as s}from"../chunks/Z1axTFKm.js";import{t as c}from"../chunks/dG4ZRKoZ.js";import{t as l}from"../chunks/27dUAW_V.js";var u={height:250,width:211,src:``+new URL(`../assets/orange-sunbathe.Digm0oyU.avif`,import.meta.url).href},d={height:250,width:267,src:``+new URL(`../assets/pear-swimming.P7yt5nom.avif`,import.meta.url).href},f=e(` Other Diet Plans Eat This Much doesn't have preset diets for any of the following diet types,
- but it will be possible to configure our generator to work with most of them
- using the Preferences pages (accessible when you're logged in with a free or
- premium account).
Alkaline diet plan The premise behind the alkaline diet plan is that some foods, such as wheat,
- refined sugar and processed foods cause your body to produce acid, which is
- bad for you. Therefore, eating foods that make your body more alkaline will
- protect you and help you lose weight. The alkaline diet plan is mostly
- vegetarian, as fruits, vegetables, soybeans and tofu are alkaline-promoting
- foods, while dairy, eggs, meat, most grains and processed foods are
- acid-promoting foods. Regardless of its pH-balancing premise, the acceptable
- foods are all quite healthy to eat, with its focus on fruits and vegetables.
Atkins Diet The Atkins Diet is/was one of the most popular low-carb, high-fat,
- high-protein diet plans. It promotes eating lots of meat, cheese, eggs and
- foods like butter, mayo and sour cream, but recommends avoiding bread, cereals
- and pasta. It's very similar to following a Ketogenic diet, but follows
- several phases from week to week. You can change Eat This Much settings from
- week to week to match
Body Builder diet Bodybuilding is focused around growing your body's muscles through a
- combination of lifting weights and nutrition. Bodybuilders go through extreme
- exercise and aim for a specific lean, muscular physique. Body builders eat a
- high calorie, high protein diet and lift weights intensely to bulk up on
- muscle, then before competitions, attempt to cut fat drastically. This is a
- specialized type of diet plan, but the Eat This Much menu creator can be
- customized to match whatever your macro and calorie targets are.
Eating big to build muscle typically requires a lot of food, and it can help
- to have more repetition in your meals to make cooking less of a chore. Check
- out ETM's "Recurring Foods" features to pin similar foods in specific meals,
- either "often" or "always".
FODMAP diet The FODMAP diet plan is a niche diet plan specifically focused on improving
- digestion and reducing the symptoms from conditions such as irritable bowel
- syndrome (IBS). Restricting certain foods can improve digestion of people
- sensitive to those foods. FODMAP stands for fermentable oligo, di-,
- mono-sacharradies and polyols. These are terms for types of carbohydrates that
- can trigger bloating, gas and stomach pain. In short, people following the
- FODMAP diet are encouraged to avoid eating wheat, rye, legumes, garlic,
- onions, lactose-containing products like milk and cheese, fructose-containing
- foods such as figs, mangoes and honey, fruits like blackberries and lychee,
- and low-cal sweeteners like those in sugar-free gum. The FODMAP diet has been
- proven to reduce digestive symptoms and can help manage flatulence, diarrhea
- and constipation.
You can easily exclude any category of foods you like using Eat This Much's
- Preferences page. You'll probably want to set the diet type to "Anything", and
- then exclude individual categories in the list of exclusions, and you can add
- custom keywords if you don't see what you want to exclude.
Carnivore diet The carnivore diet plan consists of, like its name implies, eating entirely
- meat and animal products, excluding all other foods. While there are cultures
- and times when people have eaten almost nothing but animal products (such as
- certain tribes eating almost solely meat, fat, blood and milk), this is a
- highly restrictive diet that is lacking in numerous micronutrients as well as
- fiber. Other low carb diets, such as the keto and paleo diets, also limit
- carbohydrates, but they don't restrict them entirely.
Clean eating diet plan A clean eating diet plan is one where the food is as close to its natural
- state as possible. That means making meals from scratch and avoiding foods
- with artificial flavors, dyes and high fructose corn syrup. Clean eating diet
- plans will focus on whole, unprocessed foods such as fruits, veggies, whole
- grains and lean proteins. Clean eating doesn't mean denying yourself
- good-tasting food, but focusing on nutritious, natural foods.
DASH diet The DASH (Dietary Approaches to Stop Hypertension) diet plan is a
- healthy-eating diet plan designed to treat high blood pressure. This means
- eating foods rich in potassium, calcium and magnesium, and limiting foods high
- in sodium/salt, saturated fat and sugar. The daily recommended intake of salt
- on the DASH diet plan is about 1 teaspoon daily, which is also the amount
- recommended by the American Heart Association. The DASH diet plan focuses on
- vegetables, fruits, whole grains and low-fat products such as fish, poultry,
- beans and nuts.
You can set a limit on sodium in ETM's nutrition targets (at the bottom of the
- customization form, you'll want to hit "Show micronutrient targets").
Dr. Nowzaradan diet plan Nowzaradan, also known as Dr. Now, is a surgeon specializing in gastric
- bypasses and lap bands and was featured on the TLC show "My 600 lb. Life," a
- reality show that tracks the weight-loss journey of morbidly obese
- individuals. Dr. Now puts the patients on the show onto a strict 1,200 calorie
- diet plan focused around balanced foods, but a reduced caloric intake. Dr.
- Now's low-calorie diet plan is focused on eating a low-carb, low-fat,
- high-protein, high-vitamin meal that has all the nutrients the body needs, but
- few calories.
Golo diet plan The Golo diet plan, also known as the Golo Metabolic Plan, is a trademarked
- diet plan that involves eating a 1300-1500 calorie diet plus taking a dietary
- supplement. The plan hinges on making your metabolism "more efficient." It
- also targets insulin resistance, in an attempt to get the body to release
- stored fat. The Golo plan prioritizes eating good-for-you foods such as
- fruits, vegetables, lean proteins, nuts and whole grains.
HCG diet HCG stands for human chorionic gonadotropin, a hormone produced during
- pregnancy. HCG is a prescription medication used to treat fertility issues, is
- not approved for over-the-counter use and has not been proved to work for
- weight loss. HCG carries an FDA label stating this as well, and
- over-the-counter HCG products are illegal.
Heart healthy diet plan A heart-healthy diet plan is a low-sodium diet full of fruits, vegetables,
- whole grains and lean meats. It's going to be very similar to the low-fat diet
- plans, with an added emphasis on reducing sodium intake. People who are at
- risk of our have experienced heart issues would definitely want to look into
- this type of diet.
Herbalife diet plan Herbalife is a multilevel marketing company that sells nutritional supplements
- and personal care products. One of their products is the Herbalife weight loss
- program, which uses meal replacement shakes and dietary supplements to help
- people lose weight. Herbalife products can be obtained from an Herbalife
- independent distributor. On the Herbalife diet plan, the shakes replace two
- meals a day and take the supplements with the plan. Soy-based meal-replacement
- shakes can be useful for people on the go who need to make sure they get
- enough nutrition.
Intermittent Fasting Intermittent fasting diet plans are eating patterns that have people cycle
- between periods of fasting and eating. It doesn't specify any foods in
- particular that you should eat, but instead about when they should be eaten.
- Intermittent fasting commonly involves daily 16-hour fasts or 24-hour fasts
- twice per week, an idea based loosely on how ancestral hunter-gatherers may
- have had to go long periods without food. Fasting can also be done for
- religious or spiritual reasons, including in Islam, Christanity, Judaism and
- Buddhism.
Macrobiotic The macrobiotic diet plan is a pescatarian (vegetarian + eating of fish) diet
- plan based on eating organic, locally grown whole grains, vegetables and
- beans. The ideal breakdown is 60% whole grains, 30% vegetables and 10% beans,
- tofu and seaweed, along with fresh seafood one to three times a week. Rice
- syrup is the only recommended sweetener, and herbs, not salt other spices, are
- advised for flavoring. The macrobiotic diet plan also involves eating lots of
- body-temperature soups.
Mayo clinic diet plan The Mayo Clinic diet plan is a lifestyle approach to long-term weight
- management, created by the Mayo Clinic. In addition to specific foods, it also
- includes behavior changes, such as setting achievable goals, handling setbacks
- and improving motivation. The Mayo Clinic diet plan is based on research and
- clinical trials, focused on healthy foods such as fruits, vegetables, lean
- meats and whole grains, as well as physical activity.
Medifast diet plan The Medifast diet plan involves eating one of the company's more than 70 meal
- replacements and works by restricting calorie intake. On the plan, people cook
- one meal a day for themselves and replace the other meals with a Medifast
- meal. Costs vary, but a 4-week supply of replacement meals is several hundred
- dollars. Meal replacements are often shakes, smoothies or oatmeal bars, and
- involves eating 800 to 1000 calories a day.
Military The military diet plan is a heavily restrictive low-calorie diet that is
- followed for three days, followed by regular eating for four days. The diet is
- high in protein and low in fat, carbs and calories and doesn't seem to have
- anything in common with how soldiers eat. The foods eaten on the military diet
- are quite restrictive and specific. The military diet is a quasi intermittent
- fasting diet because of the alternating calorie restrictions.
Noom The Noom diet plan is a psychology-based diet plan that aims to better
- people's eating habits rather than restricting particular foods. Noom is a
- weight-loss app where users record their height, weight, gender, age, health
- info and other aspects of their life, then all snacks and meals are logged.
- Being hyper-aware of food intake can be useful in eating less, and the app
- gives feedback on food choices and makes recommendations to help you eat
- better and reach your target weight. Exercise is also logged, and the app
- automatically counts your steps.
Eat This Much is also an app, but they're not mutually exclusive. Eat This
- Much does more to help you figure out what to eat and streamline the work that
- goes into feeding yourself. If you need more help adjusting your mindset
- around eating, you may find Noom helpful.
Plant Based A plant based diet plan can be very beneficial. There is a lot of scientific
- evidence that shows plant-based diets improve heart health and can prevent
- major illnesses and chronic disease, as well as reducing inflammation. A plant
- based diet is essentially a vegan diet, but also recommends avoiding heavily
- processed foods. As an example, Oreos are technically a vegan product, but
- also heavily processed and probably not conducive to weight loss.
South Beach diet plan The South Beach diet plan is a popular commercialized, modified low-carb diet
- created in 2003 by a cardiologist. You might want to follow the South Beach
- diet plan if you enjoy the foods featured in the diet, or if you feel it's a
- diet you can stick with in the long-term. There are also variations, such as a
- keto South Beach diet plan. Part of the diet plan also involves avoiding
- specific fats and emphasizes the benefit of fiber and whole grains, along with
- eating lots of fruit and vegetables.
Thrive diet plan The thrive diet plan is a raw, vegan lifestyle plan created by pro athlete
- Brendan Brazier. Plan participants don't count calories or limit portions, but
- instead eat several small meals daily to keep their blood sugar and energy
- levels constant. Foods eaten on the thrive diet plan are raw or minimally
- cooked at low temperatures — as close to their natural state as
- possible. Foods on the plan include beans, seeds, leafy greens, vegetables,
- fruit, hemp, cold-pressed oils, seaweed and brown rice.
Weight watchers The Weight Watchers diet plan is one of the most popular weight-loss programs
- in the world, with hundreds of thousands trying it yearly. Weight Watchers
- assigns point values to food based on their calorie, fat, protein and sugar
- contents, and then those points are counted. No foods are off limits, instead
- dieters must stay below their total daily points. For example, a 230-calorie
- donut is 10 points, but 230 calories of yogurt is only 2 points. Weight
- Watchers members also get 24/7 chat support, an app, in-person group meetings
- and one-on-one support, as well as meal replacement options and pre-packaged
- foods.
Whole30 diet plan On the Whole30 diet plan, you eat certain whole foods for 30 days. The Whole30
- diet is an elimination diet. By not eating foods that might contain common
- allergens or trigger inflammation, you see how your body responds. That means
- no cheating is allowed — the program must be followed to the letter for
- 30 days. After 30 days, you start systematically reintroducing the forbidden
- food groups, paying attention to how you feel, so that any foods that trigger
- allergic responses or inflammation can be eliminated. The Whole30 diet plan is
- not designed to be a weight-loss plan, at least not as the main goal. The
- Whole30 diet plan is an option if you suspect the food you are eating is
- negatively impacting your health.
Daniel plan The Daniel Fast diet plan is based on the Biblical book of Daniel. It involves
- a 21-day period where no animal products are eaten. Instead, eat fruits,
- vegetables, whole grains, legumes, nuts and seeds. The Daniel Fast is similar
- to a vegan diet, except more restrictive, avoiding also sweeteners, white
- flour, alcohol and caffeine. The concept of the Daniel Fast comes from Daniel
- 1:8-14 (NIV), "But Daniel resolved not to defile himself with the royal food
- and wine, and he asked the chief official for permission not to defile himself
- this way. Now God had caused the official to show favor and sympathy to
- Daniel, but the official told Daniel, 'I am afraid of my lord the king, who
- has assigned your food and drink. Why should he see you looking worse than the
- other young men your age? The king would then have my head because of you.'
- Daniel then said to the guard whom the chief official had appointed over
- Daniel, Hananiah, Mishael and Azariah, 'Please test your servants for ten
- days: Give us nothing but vegetables to eat and water to drink. Then compare
- our appearance with that of the young men who eat the royal food, and treat
- your servants in accordance with what you see.' So he agreed to this and
- tested them for ten days." Other Biblical translations replace the word
- "vegetables" with "pulse", which indicates "food grown from seed".
Yes You Can The Yes You Can diet plan is a weight loss plan that uses meal replacement
- shakes and dietary supplements, similar to the Herbalife diet plan. The
- supplements include green tea extract, various herbs designed to suppress
- appetite, bovine collagen, and probiotics. It also includes a wristband to
- snap yourself with when having negative thoughts about food. The Yes You Can
- shakes are low in calories and high in protein.
`,1);function p(e){var p=f(),m=r(p);o(m,{title:`Other Diet Plans`,description:`Eat This Much can generate plans for any type of diet, including Whole30 or the Carnivore diet. Here's how to adjust your preferences to match.`});var h=i(m,4);s(h,a(()=>u));var g=i(h,14);s(g,a(()=>l));var _=i(g,14);s(_,a(()=>c));var v=i(_,62);s(v,a(()=>d)),t(26),n(e,p)}export{p as component};
-//# sourceMappingURL=51.CqrxbsXm.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/51.DV2e6p6i.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/51.DV2e6p6i.js
deleted file mode 100644
index 0586170bae965db3b029c9049058257746b580da..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/51.DV2e6p6i.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{x as t}from"../chunks/BsVAqKoX.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i,prerender:()=>!1});function i({params:e}){n(301,t(`/diet-plan/${e.calories}-calorie/keto`))}export{r as universal};
-//# sourceMappingURL=51.DV2e6p6i.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/52.CqrxbsXm.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/52.CqrxbsXm.js
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index cb3ee362841fca1c3ab3e53a9bb8bc9e27b94b18..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/52.CqrxbsXm.js
+++ /dev/null
@@ -1,180 +0,0 @@
-import{B as e,Gt as t,R as n,dt as r,ft as i,s as a}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as o}from"../chunks/CC97ourd2.js";import{t as s}from"../chunks/Z1axTFKm.js";import{t as c}from"../chunks/dG4ZRKoZ.js";import{t as l}from"../chunks/27dUAW_V.js";var u={height:250,width:211,src:``+new URL(`../assets/orange-sunbathe.Digm0oyU.avif`,import.meta.url).href},d={height:250,width:267,src:``+new URL(`../assets/pear-swimming.P7yt5nom.avif`,import.meta.url).href},f=e(` Other Diet Plans Eat This Much doesn't have preset diets for any of the following diet types,
- but it will be possible to configure our generator to work with most of them
- using the Preferences pages (accessible when you're logged in with a free or
- premium account).
Alkaline diet plan The premise behind the alkaline diet plan is that some foods, such as wheat,
- refined sugar and processed foods cause your body to produce acid, which is
- bad for you. Therefore, eating foods that make your body more alkaline will
- protect you and help you lose weight. The alkaline diet plan is mostly
- vegetarian, as fruits, vegetables, soybeans and tofu are alkaline-promoting
- foods, while dairy, eggs, meat, most grains and processed foods are
- acid-promoting foods. Regardless of its pH-balancing premise, the acceptable
- foods are all quite healthy to eat, with its focus on fruits and vegetables.
Atkins Diet The Atkins Diet is/was one of the most popular low-carb, high-fat,
- high-protein diet plans. It promotes eating lots of meat, cheese, eggs and
- foods like butter, mayo and sour cream, but recommends avoiding bread, cereals
- and pasta. It's very similar to following a Ketogenic diet, but follows
- several phases from week to week. You can change Eat This Much settings from
- week to week to match
Body Builder diet Bodybuilding is focused around growing your body's muscles through a
- combination of lifting weights and nutrition. Bodybuilders go through extreme
- exercise and aim for a specific lean, muscular physique. Body builders eat a
- high calorie, high protein diet and lift weights intensely to bulk up on
- muscle, then before competitions, attempt to cut fat drastically. This is a
- specialized type of diet plan, but the Eat This Much menu creator can be
- customized to match whatever your macro and calorie targets are.
Eating big to build muscle typically requires a lot of food, and it can help
- to have more repetition in your meals to make cooking less of a chore. Check
- out ETM's "Recurring Foods" features to pin similar foods in specific meals,
- either "often" or "always".
FODMAP diet The FODMAP diet plan is a niche diet plan specifically focused on improving
- digestion and reducing the symptoms from conditions such as irritable bowel
- syndrome (IBS). Restricting certain foods can improve digestion of people
- sensitive to those foods. FODMAP stands for fermentable oligo, di-,
- mono-sacharradies and polyols. These are terms for types of carbohydrates that
- can trigger bloating, gas and stomach pain. In short, people following the
- FODMAP diet are encouraged to avoid eating wheat, rye, legumes, garlic,
- onions, lactose-containing products like milk and cheese, fructose-containing
- foods such as figs, mangoes and honey, fruits like blackberries and lychee,
- and low-cal sweeteners like those in sugar-free gum. The FODMAP diet has been
- proven to reduce digestive symptoms and can help manage flatulence, diarrhea
- and constipation.
You can easily exclude any category of foods you like using Eat This Much's
- Preferences page. You'll probably want to set the diet type to "Anything", and
- then exclude individual categories in the list of exclusions, and you can add
- custom keywords if you don't see what you want to exclude.
Carnivore diet The carnivore diet plan consists of, like its name implies, eating entirely
- meat and animal products, excluding all other foods. While there are cultures
- and times when people have eaten almost nothing but animal products (such as
- certain tribes eating almost solely meat, fat, blood and milk), this is a
- highly restrictive diet that is lacking in numerous micronutrients as well as
- fiber. Other low carb diets, such as the keto and paleo diets, also limit
- carbohydrates, but they don't restrict them entirely.
Clean eating diet plan A clean eating diet plan is one where the food is as close to its natural
- state as possible. That means making meals from scratch and avoiding foods
- with artificial flavors, dyes and high fructose corn syrup. Clean eating diet
- plans will focus on whole, unprocessed foods such as fruits, veggies, whole
- grains and lean proteins. Clean eating doesn't mean denying yourself
- good-tasting food, but focusing on nutritious, natural foods.
DASH diet The DASH (Dietary Approaches to Stop Hypertension) diet plan is a
- healthy-eating diet plan designed to treat high blood pressure. This means
- eating foods rich in potassium, calcium and magnesium, and limiting foods high
- in sodium/salt, saturated fat and sugar. The daily recommended intake of salt
- on the DASH diet plan is about 1 teaspoon daily, which is also the amount
- recommended by the American Heart Association. The DASH diet plan focuses on
- vegetables, fruits, whole grains and low-fat products such as fish, poultry,
- beans and nuts.
You can set a limit on sodium in ETM's nutrition targets (at the bottom of the
- customization form, you'll want to hit "Show micronutrient targets").
Dr. Nowzaradan diet plan Nowzaradan, also known as Dr. Now, is a surgeon specializing in gastric
- bypasses and lap bands and was featured on the TLC show "My 600 lb. Life," a
- reality show that tracks the weight-loss journey of morbidly obese
- individuals. Dr. Now puts the patients on the show onto a strict 1,200 calorie
- diet plan focused around balanced foods, but a reduced caloric intake. Dr.
- Now's low-calorie diet plan is focused on eating a low-carb, low-fat,
- high-protein, high-vitamin meal that has all the nutrients the body needs, but
- few calories.
Golo diet plan The Golo diet plan, also known as the Golo Metabolic Plan, is a trademarked
- diet plan that involves eating a 1300-1500 calorie diet plus taking a dietary
- supplement. The plan hinges on making your metabolism "more efficient." It
- also targets insulin resistance, in an attempt to get the body to release
- stored fat. The Golo plan prioritizes eating good-for-you foods such as
- fruits, vegetables, lean proteins, nuts and whole grains.
HCG diet HCG stands for human chorionic gonadotropin, a hormone produced during
- pregnancy. HCG is a prescription medication used to treat fertility issues, is
- not approved for over-the-counter use and has not been proved to work for
- weight loss. HCG carries an FDA label stating this as well, and
- over-the-counter HCG products are illegal.
Heart healthy diet plan A heart-healthy diet plan is a low-sodium diet full of fruits, vegetables,
- whole grains and lean meats. It's going to be very similar to the low-fat diet
- plans, with an added emphasis on reducing sodium intake. People who are at
- risk of our have experienced heart issues would definitely want to look into
- this type of diet.
Herbalife diet plan Herbalife is a multilevel marketing company that sells nutritional supplements
- and personal care products. One of their products is the Herbalife weight loss
- program, which uses meal replacement shakes and dietary supplements to help
- people lose weight. Herbalife products can be obtained from an Herbalife
- independent distributor. On the Herbalife diet plan, the shakes replace two
- meals a day and take the supplements with the plan. Soy-based meal-replacement
- shakes can be useful for people on the go who need to make sure they get
- enough nutrition.
Intermittent Fasting Intermittent fasting diet plans are eating patterns that have people cycle
- between periods of fasting and eating. It doesn't specify any foods in
- particular that you should eat, but instead about when they should be eaten.
- Intermittent fasting commonly involves daily 16-hour fasts or 24-hour fasts
- twice per week, an idea based loosely on how ancestral hunter-gatherers may
- have had to go long periods without food. Fasting can also be done for
- religious or spiritual reasons, including in Islam, Christanity, Judaism and
- Buddhism.
Macrobiotic The macrobiotic diet plan is a pescatarian (vegetarian + eating of fish) diet
- plan based on eating organic, locally grown whole grains, vegetables and
- beans. The ideal breakdown is 60% whole grains, 30% vegetables and 10% beans,
- tofu and seaweed, along with fresh seafood one to three times a week. Rice
- syrup is the only recommended sweetener, and herbs, not salt other spices, are
- advised for flavoring. The macrobiotic diet plan also involves eating lots of
- body-temperature soups.
Mayo clinic diet plan The Mayo Clinic diet plan is a lifestyle approach to long-term weight
- management, created by the Mayo Clinic. In addition to specific foods, it also
- includes behavior changes, such as setting achievable goals, handling setbacks
- and improving motivation. The Mayo Clinic diet plan is based on research and
- clinical trials, focused on healthy foods such as fruits, vegetables, lean
- meats and whole grains, as well as physical activity.
Medifast diet plan The Medifast diet plan involves eating one of the company's more than 70 meal
- replacements and works by restricting calorie intake. On the plan, people cook
- one meal a day for themselves and replace the other meals with a Medifast
- meal. Costs vary, but a 4-week supply of replacement meals is several hundred
- dollars. Meal replacements are often shakes, smoothies or oatmeal bars, and
- involves eating 800 to 1000 calories a day.
Military The military diet plan is a heavily restrictive low-calorie diet that is
- followed for three days, followed by regular eating for four days. The diet is
- high in protein and low in fat, carbs and calories and doesn't seem to have
- anything in common with how soldiers eat. The foods eaten on the military diet
- are quite restrictive and specific. The military diet is a quasi intermittent
- fasting diet because of the alternating calorie restrictions.
Noom The Noom diet plan is a psychology-based diet plan that aims to better
- people's eating habits rather than restricting particular foods. Noom is a
- weight-loss app where users record their height, weight, gender, age, health
- info and other aspects of their life, then all snacks and meals are logged.
- Being hyper-aware of food intake can be useful in eating less, and the app
- gives feedback on food choices and makes recommendations to help you eat
- better and reach your target weight. Exercise is also logged, and the app
- automatically counts your steps.
Eat This Much is also an app, but they're not mutually exclusive. Eat This
- Much does more to help you figure out what to eat and streamline the work that
- goes into feeding yourself. If you need more help adjusting your mindset
- around eating, you may find Noom helpful.
Plant Based A plant based diet plan can be very beneficial. There is a lot of scientific
- evidence that shows plant-based diets improve heart health and can prevent
- major illnesses and chronic disease, as well as reducing inflammation. A plant
- based diet is essentially a vegan diet, but also recommends avoiding heavily
- processed foods. As an example, Oreos are technically a vegan product, but
- also heavily processed and probably not conducive to weight loss.
South Beach diet plan The South Beach diet plan is a popular commercialized, modified low-carb diet
- created in 2003 by a cardiologist. You might want to follow the South Beach
- diet plan if you enjoy the foods featured in the diet, or if you feel it's a
- diet you can stick with in the long-term. There are also variations, such as a
- keto South Beach diet plan. Part of the diet plan also involves avoiding
- specific fats and emphasizes the benefit of fiber and whole grains, along with
- eating lots of fruit and vegetables.
Thrive diet plan The thrive diet plan is a raw, vegan lifestyle plan created by pro athlete
- Brendan Brazier. Plan participants don't count calories or limit portions, but
- instead eat several small meals daily to keep their blood sugar and energy
- levels constant. Foods eaten on the thrive diet plan are raw or minimally
- cooked at low temperatures — as close to their natural state as
- possible. Foods on the plan include beans, seeds, leafy greens, vegetables,
- fruit, hemp, cold-pressed oils, seaweed and brown rice.
Weight watchers The Weight Watchers diet plan is one of the most popular weight-loss programs
- in the world, with hundreds of thousands trying it yearly. Weight Watchers
- assigns point values to food based on their calorie, fat, protein and sugar
- contents, and then those points are counted. No foods are off limits, instead
- dieters must stay below their total daily points. For example, a 230-calorie
- donut is 10 points, but 230 calories of yogurt is only 2 points. Weight
- Watchers members also get 24/7 chat support, an app, in-person group meetings
- and one-on-one support, as well as meal replacement options and pre-packaged
- foods.
Whole30 diet plan On the Whole30 diet plan, you eat certain whole foods for 30 days. The Whole30
- diet is an elimination diet. By not eating foods that might contain common
- allergens or trigger inflammation, you see how your body responds. That means
- no cheating is allowed — the program must be followed to the letter for
- 30 days. After 30 days, you start systematically reintroducing the forbidden
- food groups, paying attention to how you feel, so that any foods that trigger
- allergic responses or inflammation can be eliminated. The Whole30 diet plan is
- not designed to be a weight-loss plan, at least not as the main goal. The
- Whole30 diet plan is an option if you suspect the food you are eating is
- negatively impacting your health.
Daniel plan The Daniel Fast diet plan is based on the Biblical book of Daniel. It involves
- a 21-day period where no animal products are eaten. Instead, eat fruits,
- vegetables, whole grains, legumes, nuts and seeds. The Daniel Fast is similar
- to a vegan diet, except more restrictive, avoiding also sweeteners, white
- flour, alcohol and caffeine. The concept of the Daniel Fast comes from Daniel
- 1:8-14 (NIV), "But Daniel resolved not to defile himself with the royal food
- and wine, and he asked the chief official for permission not to defile himself
- this way. Now God had caused the official to show favor and sympathy to
- Daniel, but the official told Daniel, 'I am afraid of my lord the king, who
- has assigned your food and drink. Why should he see you looking worse than the
- other young men your age? The king would then have my head because of you.'
- Daniel then said to the guard whom the chief official had appointed over
- Daniel, Hananiah, Mishael and Azariah, 'Please test your servants for ten
- days: Give us nothing but vegetables to eat and water to drink. Then compare
- our appearance with that of the young men who eat the royal food, and treat
- your servants in accordance with what you see.' So he agreed to this and
- tested them for ten days." Other Biblical translations replace the word
- "vegetables" with "pulse", which indicates "food grown from seed".
Yes You Can The Yes You Can diet plan is a weight loss plan that uses meal replacement
- shakes and dietary supplements, similar to the Herbalife diet plan. The
- supplements include green tea extract, various herbs designed to suppress
- appetite, bovine collagen, and probiotics. It also includes a wristband to
- snap yourself with when having negative thoughts about food. The Yes You Can
- shakes are low in calories and high in protein.
`,1);function p(e){var p=f(),m=r(p);o(m,{title:`Other Diet Plans`,description:`Eat This Much can generate plans for any type of diet, including Whole30 or the Carnivore diet. Here's how to adjust your preferences to match.`});var h=i(m,4);s(h,a(()=>u));var g=i(h,14);s(g,a(()=>l));var _=i(g,14);s(_,a(()=>c));var v=i(_,62);s(v,a(()=>d)),t(26),n(e,p)}export{p as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/52.D_p2WSUh.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/52.D_p2WSUh.js
deleted file mode 100644
index 2f923fdccaa244da13dc8a010a2177ae56122cbf..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/52.D_p2WSUh.js
+++ /dev/null
@@ -1,2 +0,0 @@
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/53.CXOTi_ae.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/53.CXOTi_ae.js
deleted file mode 100644
index a68487d33c5c7e9daf6ea393bf59086c3bcf542a..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/53.CXOTi_ae.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/53.DdA5-XDQ.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/53.DdA5-XDQ.js
deleted file mode 100644
index 60d46f103ce4524cc26f16d373b2b6c00b8ca4e0..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/53.DdA5-XDQ.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/54.BIublNN0.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/54.BIublNN0.js
deleted file mode 100644
index f6cb97d7e4a866718c2bcd38b568bfa38f0f5128..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/54.BIublNN0.js
+++ /dev/null
@@ -1,105 +0,0 @@
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`);function C(e,t){var i=S(),o=h(i);p(o,()=>t.children??n),r(i),a(e,i)}var w=e(`
Amino Acids Amino acids are the building blocks of proteins, crucial for bodily
- functions, muscle repair, and growth.
Types of fats Fats are crucial for energy, supporting cell function, and aiding in the
- absorption of nutrients, with different types impacting health in various
- ways.
Fatty Acids Fatty acids, essential for health, come in various forms and have unique
- roles in the body, from supporting brain function to reducing inflammation.
Calories and Macros Calories and macronutrients are fundamental components of our diet,
- providing the energy and building blocks necessary for bodily functions and
- overall health.
Major Micronutrients Of the many micronutrients, there are a few that are considered essential
- enough to be included in the nutrition facts label on every food package.
- Here are a few of the most prominent ones:
Types of Sugars Sugars, in their various forms, are simple carbohydrates that differ in
- structure and the way our bodies digest and utilize them.
Vitamins and Minerals "Vitamins and minerals" refers a variety of nutrients, many of them vital
- for maintaining health and preventing disease.
Nutrient Glossary Nutrients are the essential substances that the body needs to function and
- maintain health. They are obtained from food and are vital for growth, energy,
- and the repair of tissues.
Nutrients are divided into two main categories. The first group,
- macronutrients, consists of carbohydrates, proteins, and fats, which are
- essential in larger quantities. The second group, micronutrients, includes
- vitamins and minerals, needed in relatively smaller amounts. The balance and
- intake of these nutrients play a crucial role in overall health and
- well-being.
`,1);function J(e){var t=q(),n=u(t);v(n,{title:`Nutrient Glossary`});var r=d(n,4);y(r,m(()=>b));var i=d(r,6);L(i,{});var o=d(i,2);B(o,{});var s=d(o,2);U(s,{});var c=d(s,2);j(c,{});var l=d(c,2);K(l,{});var f=d(l,2);P(f,{}),O(d(f,2),{}),a(e,t)}export{J as component};
-//# sourceMappingURL=54.BIublNN0.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/54.CXOTi_ae.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/54.CXOTi_ae.js
deleted file mode 100644
index 5d9fba595e13d249916fc9bfee832926d52fc548..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/54.CXOTi_ae.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{n as t}from"../chunks/gDZQDUhF.js";var n=e({load:()=>r});async function r({url:e}){throw t(301,`/food/browse?${e.searchParams}`)}export{n as universal};
-//# sourceMappingURL=54.CXOTi_ae.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/55.CA_gbGCE.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/55.CA_gbGCE.js
deleted file mode 100644
index 06220ad59163c7896d7c11626d673e0585dbff2e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/55.CA_gbGCE.js
+++ /dev/null
@@ -1,26 +0,0 @@
-import{B as e,Gt as t,Kt as n,R as r,U as i,V as a,at as o,b as s,dt as c,ft as l,h as u,ut as d}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as f}from"../chunks/BgAJ7FpT.js";import{t as p}from"../chunks/B5txXKL4.js";import"../chunks/TRI33amZ.js";import{t as m}from"../chunks/CC97ourd2.js";import{t as h}from"../chunks/W2J593mt2.js";import{t as g}from"../chunks/c_ybM8dj2.js";import{t as _}from"../chunks/BkomZl86.js";var v=``+new URL(`../assets/greek-yogurt-parfait-sq.CtMvYAZh.jpg`,import.meta.url).href,y=``+new URL(`../assets/mediterranean-quinoa-salad-sq._rUuBxv6.jpg`,import.meta.url).href,b=``+new URL(`../assets/miso-pumpkin-risotto-sq.BQMMrGmo.jpg`,import.meta.url).href,x=a(`Nutrition 1,850 cal Protein 90g Carbs 195g Fat 68g Breakfast Greek Yogurt Parfait 450 cal Lunch Mediterranean Quinoa Salad 620 cal Dinner Miso Pumpkin Risotto 780 cal Detailed nutrition breakdown → POST /gapi/generate/week 1 2 "target_calories" : 1850 , 3 "min_protein" : 90 , 4 "preset_diet" : "vegetarian" , 5 "exclusions" : [ "eggplant" ] 6 Pricing We're onboarding a limited number of partners while the API is in early
- access, and we tailor pricing to each partner's use case and volume. Tell us
- what you're building and we'll put together a plan that fits.
Everything you need to add meal planning to your platform We've spent over a decade curating a recipe database, aggregating nutrition
- data, and building a meal planning engine that creates plans people can
- actually stick to and enjoy. Our API lets you plug all of it into your
- platform.
Plan generation Generate plans for a full week, a single day, or an individual meal. Set
- calorie targets, precise macro targets, and use any type of meal layout.
Recipe database We have over 7,000 curated recipes with full nutrition breakdowns,
- ingredient lists, and preparation instructions. Enough variety to
- satisfy almost any diet or meal plan.
Diet & ingredient filters Support for vegan, paleo, keto, Mediterranean, and vegetarian diet
- presets. Exclude specific ingredients and set food preferences on a
- per-request basis.
Grocery lists Structured shopping lists with ingredients aggregated across meals and
- dates. Intelligent substitutions keep your grocery lists practical and
- efficient.
PDF & HTML export Produce ready-to-share meal plans using our templates as HTML or PDFs,
- or return JSON to render how you like.
9:41 ●●● Good morning! 🔥 9-day streak 1,480 of 1,800 P 88g C 162g F 54g Breakfast Greek yogurt bowl 380 Cal · 28g P ✓ Lunch Turkey & avocado wrap 540 Cal · 36g P ✓ Use cases Here are a few examples of apps you can build with our meal planning API.
Health and wellness apps Add meal planning as a feature your users come back to daily.
- Personalized plans drive retention and give members a reason to stay.
Fitness and coaching platforms Generate meal plans matched to each client's training goals, calorie
- targets, and macros. Free your coaches from the tedium of making
- custom plans.
Dietitian and nutrition businesses Send clients professional meal plans and grocery lists that respect
- clinical diet goals and ingredient restrictions.
Healthcare and care provider systems Integrate structured meal plans into patient care workflows. Support
- dietary interventions with plans that account for clinical
- restrictions.
Not right now. We onboard partners directly so we can align on usage,
- retention, and contract terms.
`),R=e(`Yes. Contact us and we'll work out a plan for evaluation and early
- integration.
`),z=e(`Under our standard terms, you can retain data only for the duration of the
- partnership, and food nutrition data may be cached for up to 7 days.
`),B=e(`Ready to add meal planning to your product? Tell us about your use case and we'll help you get started.
`,1),V=e(` Put automatic meal planning in your product Generate personalized meal plans, build grocery lists, and export
- polished PDFs, all through one API. Give your users a better nutrition
- experience without building the planning engine yourself.
`);function C(e,t){var i=S(),o=h(i);p(o,()=>t.children??n),r(i),a(e,i)}var w=e(`
Amino Acids Amino acids are the building blocks of proteins, crucial for bodily
- functions, muscle repair, and growth.
Types of fats Fats are crucial for energy, supporting cell function, and aiding in the
- absorption of nutrients, with different types impacting health in various
- ways.
Fatty Acids Fatty acids, essential for health, come in various forms and have unique
- roles in the body, from supporting brain function to reducing inflammation.
Calories and Macros Calories and macronutrients are fundamental components of our diet,
- providing the energy and building blocks necessary for bodily functions and
- overall health.
Major Micronutrients Of the many micronutrients, there are a few that are considered essential
- enough to be included in the nutrition facts label on every food package.
- Here are a few of the most prominent ones:
Types of Sugars Sugars, in their various forms, are simple carbohydrates that differ in
- structure and the way our bodies digest and utilize them.
Vitamins and Minerals "Vitamins and minerals" refers a variety of nutrients, many of them vital
- for maintaining health and preventing disease.
Nutrient Glossary Nutrients are the essential substances that the body needs to function and
- maintain health. They are obtained from food and are vital for growth, energy,
- and the repair of tissues.
Nutrients are divided into two main categories. The first group,
- macronutrients, consists of carbohydrates, proteins, and fats, which are
- essential in larger quantities. The second group, micronutrients, includes
- vitamins and minerals, needed in relatively smaller amounts. The balance and
- intake of these nutrients play a crucial role in overall health and
- well-being.
`,1);function J(e){var t=q(),n=u(t);v(n,{title:`Nutrient Glossary`});var r=d(n,4);y(r,m(()=>b));var i=d(r,6);L(i,{});var o=d(i,2);B(o,{});var s=d(o,2);U(s,{});var c=d(s,2);j(c,{});var l=d(c,2);K(l,{});var f=d(l,2);P(f,{}),O(d(f,2),{}),a(e,t)}export{J as component};
-//# sourceMappingURL=55.DUbNKC3_.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/56.16c0-Sjs.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/56.16c0-Sjs.js
deleted file mode 100644
index 8d403d0ed24554b9bf54f9c207d9b89659f4adb0..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/56.16c0-Sjs.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{B as e,Kt as t,L as n,P as r,R as i,Rt as a,X as o,Zt as s,at as c,dt as l,ft as u,ut as d,xt as f,zt as p}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as m}from"../chunks/SYfzzRud.js";import{n as h}from"../chunks/B2hH328b.js";import{t as g}from"../chunks/BaXjjuxv.js";import{t as _}from"../chunks/CC97ourd2.js";var v=s({load:()=>y,prerender:()=>!1});async function y({fetch:e,params:t}){let n=m(t.plan_id);return{plan:await h(e,`/api/v1/publicsavedplan/${n}/`)}}var b=e(`
`),x=e(` `,1);function S(e,s){p(s,!0);let m=f(()=>s.data.plan),h=f(()=>s.data.plan.title);var v=x(),y=l(v);_(y,{get title(){return o(h)}});var S=u(y,2),C=d(S,!0);t(S);var w=u(S,2),T=e=>{var r=b(),a=d(r,!0);t(r),c(()=>n(a,o(m).description)),i(e,r)};r(w,e=>{o(m).description&&e(T)});var E=u(w,2);g(E,{get plan(){return o(m)}}),c(()=>n(C,o(h))),i(e,v),a()}export{S as component,v as universal};
-//# sourceMappingURL=56.16c0-Sjs.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/56.CPJ4CBkW.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/56.CPJ4CBkW.js
deleted file mode 100644
index ceaf732f86c34d76099d5d124576203441253ced..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/56.CPJ4CBkW.js
+++ /dev/null
@@ -1,26 +0,0 @@
-import{B as e,Gt as t,Kt as n,R as r,U as i,V as a,at as o,b as s,dt as c,ft as l,h as u,ut as d}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as f}from"../chunks/BgAJ7FpT.js";import{t as p}from"../chunks/B5txXKL4.js";import"../chunks/TRI33amZ.js";import{t as m}from"../chunks/CC97ourd2.js";import{t as h}from"../chunks/W2J593mt2.js";import{t as g}from"../chunks/c_ybM8dj.js";import{t as _}from"../chunks/BkomZl86.js";var v=``+new URL(`../assets/greek-yogurt-parfait-sq.CtMvYAZh.jpg`,import.meta.url).href,y=``+new URL(`../assets/mediterranean-quinoa-salad-sq._rUuBxv6.jpg`,import.meta.url).href,b=``+new URL(`../assets/miso-pumpkin-risotto-sq.BQMMrGmo.jpg`,import.meta.url).href,x=a(`Nutrition 1,850 cal Protein 90g Carbs 195g Fat 68g Breakfast Greek Yogurt Parfait 450 cal Lunch Mediterranean Quinoa Salad 620 cal Dinner Miso Pumpkin Risotto 780 cal Detailed nutrition breakdown → POST /gapi/generate/week 1 2 "target_calories" : 1850 , 3 "min_protein" : 90 , 4 "preset_diet" : "vegetarian" , 5 "exclusions" : [ "eggplant" ] 6 Pricing We're onboarding a limited number of partners while the API is in early
- access, and we tailor pricing to each partner's use case and volume. Tell us
- what you're building and we'll put together a plan that fits.
Everything you need to add meal planning to your platform We've spent over a decade curating a recipe database, aggregating nutrition
- data, and building a meal planning engine that creates plans people can
- actually stick to and enjoy. Our API lets you plug all of it into your
- platform.
Plan generation Generate plans for a full week, a single day, or an individual meal. Set
- calorie targets, precise macro targets, and use any type of meal layout.
Recipe database We have over 7,000 curated recipes with full nutrition breakdowns,
- ingredient lists, and preparation instructions. Enough variety to
- satisfy almost any diet or meal plan.
Diet & ingredient filters Support for vegan, paleo, keto, Mediterranean, and vegetarian diet
- presets. Exclude specific ingredients and set food preferences on a
- per-request basis.
Grocery lists Structured shopping lists with ingredients aggregated across meals and
- dates. Intelligent substitutions keep your grocery lists practical and
- efficient.
PDF & HTML export Produce ready-to-share meal plans using our templates as HTML or PDFs,
- or return JSON to render how you like.
9:41 ●●● Good morning! 🔥 9-day streak 1,480 of 1,800 P 88g C 162g F 54g Breakfast Greek yogurt bowl 380 Cal · 28g P ✓ Lunch Turkey & avocado wrap 540 Cal · 36g P ✓ Use cases Here are a few examples of apps you can build with our meal planning API.
Health and wellness apps Add meal planning as a feature your users come back to daily.
- Personalized plans drive retention and give members a reason to stay.
Fitness and coaching platforms Generate meal plans matched to each client's training goals, calorie
- targets, and macros. Free your coaches from the tedium of making
- custom plans.
Dietitian and nutrition businesses Send clients professional meal plans and grocery lists that respect
- clinical diet goals and ingredient restrictions.
Healthcare and care provider systems Integrate structured meal plans into patient care workflows. Support
- dietary interventions with plans that account for clinical
- restrictions.
Not right now. We onboard partners directly so we can align on usage,
- retention, and contract terms.
`),R=e(`Yes. Contact us and we'll work out a plan for evaluation and early
- integration.
`),z=e(`Under our standard terms, you can retain data only for the duration of the
- partnership, and food nutrition data may be cached for up to 7 days.
`),B=e(`Ready to add meal planning to your product? Tell us about your use case and we'll help you get started.
`,1),V=e(` Put automatic meal planning in your product Generate personalized meal plans, build grocery lists, and export
- polished PDFs, all through one API. Give your users a better nutrition
- experience without building the planning engine yourself.
`);function x(e){let t=[{title:`Best meal planning apps in 2023, tested by our editors`,href:`https://www.cnn.com/cnn-underscored/reviews/best-meal-planning-apps`,source:`CNN`,date:`3/7/2023`},{title:`Eat This Much™ Helps Couples Plan Healthy Meals and Build Better Food Habits`,href:`https://www.datingadvice.com/for-men/eat-this-much-helps-couples-build-better-food-habits`,source:`DatingAdvice.com`,date:`5/26/2020`},{title:`Automation apps and tools to streamline your whole life`,href:`http://mashable.com/2016/03/09/automation-apps-2016/`,source:`Mashable`,date:`3/9/2016`},{title:`Websites That Will Help You Stick to Your Resolution`,href:`http://time.com/4152562/new-years-resolutions-websites/`,source:`Time`,date:`12/29/2015`},{title:`Eat This Much iOS App Review`,href:`http://www.theguardian.com/lifeandstyle/2015/oct/10/eat-this-much-app-review`,source:`The Guardian`,date:`10/10/2015`},{title:`The 11 Best Meal Planning Apps to Help You Lose Weight`,href:`https://www.healthline.com/nutrition/best-meal-planning-apps#eatthismuch`,source:`Healthline`,date:`6/23/2022`},{title:`Meal planning site ‘Eat This Much’ plays part of virtual nutritionist`,href:`https://www.washingtonpost.com/lifestyle/wellness/meal-planning-site-eat-this-much-plays-part-of-virtual-nutritionist/2013/09/03/0950a0ce-0e62-11e3-85b6-d27422650fd5_story.html`,source:`The Washington Post`,date:`9/3/2013`},{title:`Eat This Much Automatically Builds Meal Plans and Menus for Any Diet`,href:`http://lifehacker.com/eat-this-much-automatically-builds-meal-plans-and-menus-1180298912`,source:`Lifehacker`,date:`8/22/2013`},{title:`Eat This Much Automatically Plans Your Diet in Two Clicks`,href:`http://lifehacker.com/5935665/eat-this-much-automatically-plans-your-diet-in-two-clicks`,source:`Lifehacker`,date:`8/17/2012`}];var o=b();p(o,5,()=>t,i,(e,t)=>{let i=()=>s(t).title,o=()=>s(t).href,c=()=>s(t).source;var u=y(),p=m(u),h=m(p,!0);n(p);var g=d(p,2),_=m(g);n(g),n(u),l(()=>{f(p,`href`,o()),r(h,i()),r(_,`– ${c()??``}`)}),a(e,u)}),n(o),a(e,o)}var S=e(` Eat This Much in the News Our videos `,1);function C(e){let r=[[`Your personal diet assistant`,`https://www.youtube-nocookie.com/embed/DANbqqEBEDw?rel=0&showinfo=0`],[`Eat how much? Eat This Much!`,`https://www.youtube-nocookie.com/embed/hc-hlNOla2U?rel=0&showinfo=0`]];var l=S(),f=u(l);_(f,{title:`Press`});var y=d(f,4);x(y,{});var b=d(y,4);p(b,5,()=>r,i,(e,t)=>{var n=h(()=>c(s(t),2));let r=()=>s(n)[0],i=()=>s(n)[1];v(e,{get src(){return i()},get title(){return r()}})}),n(b);var C=d(b,2),w=m(C),T=m(w);g(T,{href:`/media/images/eatthismuch_press_kit.zip`,children:(e,n)=>{t();var r=o(`Download the press kit`);a(e,r)},$$slots:{default:!0}}),t(2),n(w),n(C),a(e,l)}export{C as component};
-//# sourceMappingURL=57.B1cnnmMe.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/57.DNFEciHG.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/57.DNFEciHG.js
deleted file mode 100644
index 82ba64c76a2f2536eaa3d471bf7b8d2529782f00..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/57.DNFEciHG.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{B as e,Kt as t,L as n,P as r,R as i,Rt as a,X as o,Zt as s,at as c,dt as l,ft as u,ut as d,xt as f,zt as p}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as m}from"../chunks/SYfzzRud.js";import{n as h}from"../chunks/B2hH328b.js";import{t as g}from"../chunks/DaRFD7vS.js";import{t as _}from"../chunks/CC97ourd2.js";var v=s({load:()=>y,prerender:()=>!1});async function y({fetch:e,params:t}){let n=m(t.plan_id);return{plan:await h(e,`/api/v1/publicsavedplan/${n}/`)}}var b=e(`
`),x=e(` `,1);function S(e,s){p(s,!0);let m=f(()=>s.data.plan),h=f(()=>s.data.plan.title);var v=x(),y=l(v);_(y,{get title(){return o(h)}});var S=u(y,2),C=d(S,!0);t(S);var w=u(S,2),T=e=>{var r=b(),a=d(r,!0);t(r),c(()=>n(a,o(m).description)),i(e,r)};r(w,e=>{o(m).description&&e(T)});var E=u(w,2);g(E,{get plan(){return o(m)}}),c(()=>n(C,o(h))),i(e,v),a()}export{S as component,v as universal};
-//# sourceMappingURL=57.DNFEciHG.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/58.BZFMOvKF.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/58.BZFMOvKF.js
deleted file mode 100644
index 159ca252b9457383f8aebef094bb2d5db9d88193..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/58.BZFMOvKF.js
+++ /dev/null
@@ -1,29 +0,0 @@
-import{B as e,Gt as t,J as n,Jt as r,Kt as i,L as a,R as o,Rt as s,U as c,X as l,Zt as u,at as d,b as f,dt as p,ft as m,k as h,p as g,ut as _,x as v,xt as y,zt as b}from"../chunks/Baj6zc74.js";import"../chunks/BDlFuQsw.js";import"../chunks/LjoaCeA2.js";import{t as x}from"../chunks/BgAJ7FpT.js";import"../chunks/TRI33amZ.js";import{n as S}from"../chunks/B2hH328b.js";import{t as ee}from"../chunks/CC97ourd2.js";import{n as C,t as w}from"../chunks/D_ZLTFY72.js";import{t as T}from"../chunks/c_ybM8dj2.js";import{a as te,c as ne,i as E,l as re,n as D,o as O,r as k,s as A,t as j}from"../chunks/BnK7aDek2.js";import{t as M}from"../chunks/B5cI_jed2.js";import{t as N}from"../chunks/B190HJM1.js";var P=`Complex nutrition or macro schemes? Never fear, we're here for you. Set
- different targets for each day of the week and make quick adjustments if you
- miss a day.
`),de=e(`Keyword filters ensure you only see foods that fit your specific diet or
- meal plan needs. You can also block specific ingredients if you see
- something you just don't like.
`),fe=e(`Recurring dishes allow you to put your favorite foods and meals on repeat.
- Following a meal plan is easier when you keep a few familiar meals in your
- rotation, and our generator will work around them.
`),pe=e(`Create collections of recipes to help you organize your favorite recipes, or
- browse popular collections created by our community.
`),me=e(`Sometimes a meal idea doesn't fit exactly what you need or just doesn't
- sound good in the moment. If that's the case, a new option is always one
- click away.
`),he=e(`Our pantry lets you track everything you have on hand for meals so you know
- when foods (especially the preservative-free ones!) need to be replaced.
- Easily see meal suggestions that use up what's in your pantry.
`),ge=e(`Writing down a plan doubles the chance of success! In the
- book Atomic Habits, author James Clear talks about a study in the British Journal of Health Psychology that showed 91% of people who wrote down their intention on a goal (in their
- case, exercise) followed through. This was more than double that of people who
- didn't write it down. Eat This Much helps you set your intentions every single
- week by generating specific meal plans for you to follow!
`),_e=e(`Everything You Need To Stay On Track `,1);function ve(e){var t=_e(),n=m(p(t),2);Z(n,{title:`Flexible Nutrition Targets`,subtitle:`Great For Keto and Carb Cycling`,get image(){return ae},children:(e,t)=>{var n=ue();o(e,n)},$$slots:{default:!0}});var r=m(n,2);Z(r,{title:`Quick Ingredient Filters`,subtitle:`Great For Vegetarians and Allergies`,get image(){return ie},children:(e,t)=>{var n=de();o(e,n)},$$slots:{default:!0}});var i=m(r,2);Z(i,{title:`Easy Recurring Foods`,subtitle:`Great For Building Habits`,get image(){return oe},children:(e,t)=>{var n=fe();o(e,n)},$$slots:{default:!0}});var a=m(i,2);Z(a,{title:`Simple Recipe Collections`,subtitle:`Great For Organizing Your Favorites`,get image(){return se},children:(e,t)=>{var n=pe();o(e,n)},$$slots:{default:!0}});var s=m(a,2);Z(s,{title:`Endless Regeneration`,subtitle:`Great For Finding Something New`,get image(){return ce},children:(e,t)=>{var n=me();o(e,n)},$$slots:{default:!0}});var c=m(s,2);Z(c,{title:`Cost-Saving Pantry`,subtitle:`Great For Everyone`,get image(){return le},children:(e,t)=>{var n=he();o(e,n)},$$slots:{default:!0}}),Y(m(c,2),{children:(e,t)=>{var n=ge();o(e,n)},$$slots:{default:!0}}),o(e,t)}var ye=e(`Tell us about yourself, your diet preferences, and your goals. We'll
- create meal plans specific to your needs in seconds! You always have the
- option to tweak your settings later.
`),we=e(`Review your plan to make sure everything looks good, swapping out anything
- you don't like. Then, use the grocery list to shop for your ingredients.
You can get your groceries delivered from Instacart, Amazon Fresh, Walmart, and
- more to save time!
`,1),Te=e(`Enjoy making and eating delicious meals without the stress of planning.
- Not only will you know you're eating better, you'll have more time and
- energy for other things.
`),Ee=e(`Make adjustments to your preferences, discover new meals, or put your
- favorites on repeat. Review nutrition stats, track weight progress, and
- achieve your goals!
`),De=e(`An independent research study showed that structured meal plans and grocery lists were the most important
- factor for people to adopt a diet and stick to it long term. Our own internal
- research has shown that endless, delicious recipes are the biggest reason people
- find our meal planning so enjoyable. :)
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/59.DEjAP-M_.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/59.DEjAP-M_.js
deleted file mode 100644
index 8f4f86466d348aafb473f13c546284ca09a0ae17..0000000000000000000000000000000000000000
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/6.D5AzaqtL.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/6.D5AzaqtL.js
deleted file mode 100644
index 98bff9088a4a19b7e360956f6a49c042d98ace97..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/6.D5AzaqtL.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{R as e,Zt as t,dt as n,k as r,z as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as a}from"../chunks/gDZQDUhF.js";import{r as o,t as s}from"../chunks/1KTA0lpn2.js";var c=t({load:()=>l,prerender:()=>!1});async function l({fetch:e,url:t}){let n=t.pathname.split(`/`),r=n[n.indexOf(`diet-plan`)+1];if(!r||!u(r))throw a(404,`Not Found`);let i=2e3;return{diet:s[r],diet_type:r,plan_calories:i,seven_day_plan:await o(e,r,i)}}function u(e){return e in s}function d(t,a){var o=i(),s=n(o);r(s,()=>a.children),e(t,o)}export{d as component,c as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/6.DqRE95j7.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/6.DqRE95j7.js
deleted file mode 100644
index 45e78bde055f307cbbb42e4519b3e4bde1345683..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/6.DqRE95j7.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{R as e,Zt as t,dt as n,k as r,z as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import{t as a}from"../chunks/gDZQDUhF.js";import{r as o,t as s}from"../chunks/BDJN1_Vg2.js";var c=t({load:()=>l,prerender:()=>!1});async function l({fetch:e,url:t}){let n=t.pathname.split(`/`),r=n[n.indexOf(`diet-plan`)+1];if(!r||!u(r))throw a(404,`Not Found`);let i=2e3;return{diet:s[r],diet_type:r,plan_calories:i,seven_day_plan:await o(e,r,i)}}function u(e){return e in s}function d(t,a){var o=i(),s=n(o);r(s,()=>a.children),e(t,o)}export{d as component,c as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/60.C0AndW7Y.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/60.C0AndW7Y.js
deleted file mode 100644
index 44b33b7ecbeec28a6369508f912e3c154b12cdcb..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/60.C0AndW7Y.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{B as e,J as t,Kt as n,L as r,M as i,R as a,Rt as o,X as s,Yt as c,at as l,bt as u,c as d,dt as f,ft as p,h as m,j as h,p as g,ut as _,xt as v,zt as y}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as b}from"../chunks/CC97ourd2.js";import{t as x}from"../chunks/B190HJM1.js";import{t as S}from"../chunks/DZTmx26e.js";import{t as C}from"../chunks/BRzvy6X_.js";var w=e(` Resources
`,1);function A(e,t){y(t,!1),d();var r=k(),i=f(r);b(i,{title:`Resources`});var c=p(i,4),l=_(c);E(l,{title:`Supported Diets`,get image(){return D},description:`Eat This Much supports all major diet types out of the box and allows you to completely customize your own.`,links:[[`Keto Diet`,`/diet-plan/keto`],[`Vegan Diet`,`/diet-plan/vegan`],[`Vegetarian Diet`,`/diet-plan/vegetarian`],[`Paleo Diet`,`/diet-plan/paleo`],[`Mediterranean Diet`,`/diet-plan/mediterranean`],[`Low Carb Diet`,`/diet-plan/low-carb`],[`Low Fat Diet`,`/diet-plan/low-fat`],[`High Protein Diet`,`/diet-plan/high-protein`],[`Gluten Free Diet`,`/diet-plan/gluten-free`],[`Other Diets`,`/diet-plan/other`]]});var m=p(l,2);E(m,{title:`Calculators`,get image(){return O},description:`Want to know your ideal calorie or macro intake? Our calculators will get you started.`,links:[[`Calorie Calculator`,`/calculator`],[`BMR Calculator`,`/bmr-calculator`],[`Macro Calculator`,`/macro-calculator`],[`TDEE Calculator`,`/tdee-calculator`],[`Calorie Deficit Calculator`,`/calorie-deficit-calculator`],[`Protein Intake Calculator`,`/protein-calculator`]]});var h=p(m,2);E(h,{title:`For Professionals`,get image(){return C},description:`Eat This Much provides meal planning software to help you manage and retain clients.`,links:[[`Dietitian`,`/professionals/dietitian`],[`Health Coach`,`/professionals/health-coach`],[`Nutritionist`,`/professionals/nutritionist`],[`Personal Trainer`,`/professionals/personal-trainer`]]});var g=p(h,2);E(g,{title:`Specific Use Cases`,get image(){return S},description:`Learn more about how Eat This Much can help you meet your diet goals.`,links:[[`Keto Diet App`,`/keto-diet-app`],[`Vegan Diet App`,`/vegan-diet-app`],[`Mediterranean Diet App`,`/mediterranean-diet-app`],[`Paleo Diet App`,`/paleo-diet-app`],[`Vegetarian Diet App`,`/vegetarian-diet-app`],[`Low Carb Diet App`,`/low-carb-diet-app`],[`Low Fat Diet App`,`/low-fat-diet-app`],[`High Protein Diet App`,`/high-protein-diet-app`],[`Gluten Free Diet App`,`/gluten-free-diet-app`],[`Family Meal Planning App`,`/family-meal-planning-app`],[`Food Diary App`,`/food-diary-app`],[`Food Tracker App`,`/food-tracker-app`],[`Macro Tracker App`,`/macro-tracker-app`],[`Meal Planning App with Grocery List`,`/meal-planning-with-grocery-list`]]});var v=p(g,2);{let e=u(()=>[1500,1800,2e3,2500,3500].map(e=>[`${e} Calorie Meal Plan`,`/diet-plan/${e}-calorie`]));E(v,{title:`Premade Meal Plans`,get image(){return x},description:`Jumpstart your diet goal by using one of our prepared meal plans.`,get links(){return s(e)}})}n(c),a(e,r),o()}export{A as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/60.C_fCNDHY.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/60.C_fCNDHY.js
deleted file mode 100644
index 00315fa78e73d882d07af36bca1fa68ab2a79025..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/60.C_fCNDHY.js
+++ /dev/null
@@ -1,35 +0,0 @@
-import{B as e,G as t,Gt as n,J as r,Jt as i,Kt as a,L as o,M as s,P as c,R as l,Rt as u,U as d,W as f,X as p,Zt as m,_ as h,_t as g,a as _,at as v,b as y,c as b,dt as x,ft as S,h as C,ht as w,j as ee,k as T,m as te,p as E,pt as D,ut as O,x as k,xt as A,y as j,z as M,zt as N}from"../chunks/Baj6zc74.js";import"../chunks/BDlFuQsw.js";import"../chunks/LjoaCeA2.js";import{t as P}from"../chunks/BgAJ7FpT.js";import"../chunks/TRI33amZ.js";import{n as F}from"../chunks/B2hH328b.js";import{t as ne}from"../chunks/CC97ourd2.js";import{t as re}from"../chunks/c_ybM8dj2.js";import{a as ie,c as I,i as L,l as ae,n as R,o as z,r as B,s as V,t as H}from"../chunks/BnK7aDek2.js";import{t as U}from"../chunks/B5cI_jed2.js";import{t as W}from"../chunks/Ur-IKVAU.js";import{t as G}from"../chunks/CYmaZwBj.js";import{t as K}from"../chunks/BkomZl86.js";var q=` You look great, and your clients stay on track With so many options to choose from for clients seeking diet and health
- services, Eat This Much sets your services apart.
Our detailed nutrition breakdowns, easy to follow recipes, and grocery
- lists simplify your clients' lives and keep them engaged.
And the app is available to you and your clients on the web at home and in
- the office, or with the iOS and Android apps at the grocery store or the
- gym.
The value of your services really adds up! Use our Earnings Estimator to see how much you can grow your yearly
- revenue by using Eat This Much to offer meal planning services to your
- clients.
Adjust the sliders for the number of clients you expect to provide meal
- plans for each month and then what you charge each client for the service.
We provide some estimates for what trainers might charge their clients for
- meal plan services, but that decision is totally up to you!
With the quality of the plans you can provide, and this kind of return,
- using Eat This Much becomes a no-brainer.
What you earn per year after costs
Eat This Much cost per year
Returns Adjust the sliders to fit your business
Earnings Estimator * Values provided use our Quarterly Control pricing, and are for estimating only. What you charge your clients is entirely up to you!
`,1);function ge(e,t){N(t,!0);let r=[15,25,50,100,200],i=A(()=>t.pricing.client_limits[2]),s=g(D(r[2])),c=A(()=>new Intl.NumberFormat(void 0,{currency:t.pricing.currency,minimumFractionDigits:0,style:`currency`}).format);var f=he(),m=S(x(f),2),h=S(O(m),2);me(h,{get client_count(){return p(i)},get format(){return p(c)},get price(){return p(s)},get pricing(){return t.pricing}});var _=S(h,2);Y(_,{label:`Number of clients you have`,get options(){return t.pricing.client_limits},get value(){return p(i)},set value(e){w(i,e)}}),Y(S(_,2),{label:`What you charge a client per month for meal plans *`,get options(){return r},get value(){return p(s)},set value(e){w(s,e,!0)},renderOption:(e,t)=>{let r=()=>(t==null?void 0:t()).option;n();var i=d();v(e=>o(i,e),[()=>p(c)(r())]),l(e,i)},$$slots:{renderOption:!0}}),a(m),n(2),l(e,f),u()}var _e=e(``);function X(e,t){var n=_e(),s=O(n);E(s,()=>({alt:``,...t.image}),void 0,void 0,void 0,`svelte-zw0h8i`);var c=S(s,2),u=O(c),d=O(u,!0);a(u);var f=S(u,2),p=O(f);T(p,()=>t.children??i),a(f),a(c),a(n),v(()=>o(d,t.title)),r(s),l(e,n)}var ve={height:400,width:400,src:``+new URL(`../assets/email.gOgnKfXI.png`,import.meta.url).href},ye={height:356,width:400,src:``+new URL(`../assets/flag.BegS8Jz0.png`,import.meta.url).href},be={height:400,width:252,src:``+new URL(`../assets/phone.C9ux1whS.png`,import.meta.url).href},xe={height:376,width:400,src:``+new URL(`../assets/pie-chart.IIm4eUpt.png`,import.meta.url).href},Se={height:384,width:400,src:``+new URL(`../assets/repeat.CsGU_3uI.png`,import.meta.url).href},Ce={height:284,width:400,src:``+new URL(`../assets/users.CWc6e_cf.png`,import.meta.url).href},we=e(`Send your clients their latest meal plans and recipes via email or PDF. View a sample email `,1),Te=e(`Eat This Much Pro Features
Powerful, Fast Meal Planning To Level Up Your Business Eat This Much Pro lets fitness and health professionals expand their services
- and provide even more value to their clients — all without eating into everyone's
- busy schedules.
`,1);function je(e){Oe(e,{get image(){return ke},children:(e,t)=>{var r=Ae(),i=S(x(r),4),o=O(i);P(o,{href:`#pricing`,children:(e,t)=>{n();var r=d(`View Pricing`);l(e,r)},$$slots:{default:!0}});var s=S(o,2);P(s,{href:`#features`,secondary:!0,children:(e,t)=>{n();var r=d(`See Our Features`);l(e,r)},$$slots:{default:!0}}),a(i),l(e,r)},$$slots:{default:!0}})}var Me={height:476,width:294,src:``+new URL(`../assets/nadia-tall.CbvA1uqZ.webp`,import.meta.url).href},Ne=e(`We make your meal planning services easy… Trainers, coaches, and nutrition experts all understand the importance of
- diet when it comes to their clients hitting fitness and health goals.
With Eat This Much, you can create nutritious meal plans in minutes. No
- more choosing foods one at a time or juggling messy spreadsheets.
…and flexible You have the ability to customize each plan to individual needs of your
- clients. And you can give them direct access to our app to select foods,
- see nutrition info, and access shopping lists.
Check out our overview of the best meal planning software available to professionals.
Eat This Much is a life-changer and a game-changer. It's had a huge
- impact on the number of clients that I can provide meal planning
- services to, and has been a key factor in the overall growth of my
- business.
Nadia Shalwani, Owner of N-Hance Control `,1),Le=e(` `,1);function Re(e,t){B(e,{get image(){return H},get link(){return t.link},header:e=>{var n=Ie(),r=S(x(n),2);T(r,()=>t.children??i),l(e,n)},features:e=>{var r=Le(),i=x(r),s=O(i);a(i);var c=S(i,2),u=O(c);L(u,{get icon(){return ie},children:(e,t)=>{n();var r=d(`Auto-generate meal plans`);l(e,r)},$$slots:{default:!0}});var f=S(u,2);L(f,{get icon(){return I},children:(e,t)=>{n();var r=d(`Custom branded emails and PDFs`);l(e,r)},$$slots:{default:!0}});var p=S(f,2);L(p,{get icon(){return U},children:(e,t)=>{n();var r=d(`Fully customize each client's target macros and food restrictions`);l(e,r)},$$slots:{default:!0}});var m=S(p,2);L(m,{get icon(){return ae},children:(e,t)=>{n();var r=d(`Create collections of recipes and specify meals to only use those
- recipes`);l(e,r)},$$slots:{default:!0}});var h=S(m,2);L(h,{get icon(){return q},children:(e,t)=>{n();var r=d(`Your clients can not log in to Eat This Much`);l(e,r)},$$slots:{default:!0}}),a(c),v(()=>o(s,`Manage up to ${t.client_count??``} Clients`)),l(e,r)},$$slots:{header:!0,features:!0}})}var ze=e(`Professional Custom
`,1),Be=e(`Managing over 500 clients? Contact us for a custom quote.
`,1);function Ve(e,t){N(t,!1),b(),B(e,{get image(){return W},header:e=>{var t=ze(),n=S(x(t),2);v(()=>y(n,1,k(R.price))),l(e,t)},link:e=>{P(e,{href:`mailto:support@eatthismuch.com?subject=Large%20Group%20Pricing%20Inquiry`,secondary:!0,children:(e,t)=>{n();var r=d(`Contact Us`);l(e,r)},$$slots:{default:!0}})},features:e=>{var t=Be();n(2),l(e,t)},$$slots:{header:!0,link:!0,features:!0}}),u()}var He=e(` / month
* When billed quarterly
`,1);function Z(e,t){N(t,!0);var r=He(),i=x(r),s=O(i),c=O(s,!0);a(s),n(),a(i);var d=S(i,2);v(()=>{y(s,1,k(R.price)),o(c,t.plan.prices.quarterly_price_per_month),y(d,1,k(R.subline))}),l(e,r),u()}var Q={height:250,width:292,src:``+new URL(`../assets/plane-coach.S7_AiY0u.avif`,import.meta.url).href},Ue=e(`Collaborate `,1),We=e(`Everything in Control, Plus `,1);function Ge(e,t){B(e,{get image(){return Q},get link(){return t.link},header:e=>{var n=Ue(),r=S(x(n),2);T(r,()=>t.children),l(e,n)},features:e=>{var t=We(),r=S(x(t),2),i=O(r);L(i,{get icon(){return V},children:(e,t)=>{n();var r=d(`Your clients may log in to Eat This Much`);l(e,r)},$$slots:{default:!0}});var o=S(i,2);L(o,{get icon(){return J},children:(e,t)=>{n();var r=d(`Custom access permissions for each client`);l(e,r)},$$slots:{default:!0}});var s=S(o,2);L(s,{get icon(){return I},children:(e,t)=>{n();var r=d(`Display your branding in the web and mobile apps`);l(e,r)},$$slots:{default:!0}});var c=S(s,2);L(c,{get icon(){return z},children:(e,t)=>{n();var r=d(`Your clients can use ETM as a tracker, and you can view their logs`);l(e,r)},$$slots:{default:!0}}),a(r),l(e,t)},$$slots:{header:!0,features:!0}})}var $=e=>{P(e,{get href(){return`/app/registration?professional`},rel:`external`,secondary:!0,children:(e,t)=>{n();var r=d(`Start Free Trial`);l(e,r)},$$slots:{default:!0}})},Ke=e(` `,1),qe=e(`
`);function Je(e,t){N(t,!0);var n=qe(),r=O(n),i=e=>{Ve(e,{})},o=e=>{let n=A(()=>t.pricing.client_limits.indexOf(t.client_count));var r=Ke(),i=x(r);Re(i,{get client_count(){return t.client_count},get link(){return $},children:(e,r)=>{Z(e,{get plan(){return t.pricing.tiers.control[p(n)]}})},$$slots:{default:!0}}),Ge(S(i,2),{get link(){return $},children:(e,r)=>{Z(e,{get plan(){return t.pricing.tiers.collab[p(n)]}})},$$slots:{default:!0}}),l(e,r)};c(r,e=>{t.client_count===`custom`?e(i):e(o,-1)}),a(n),v(()=>y(n,1,k(R.grid))),l(e,n),u()}var Ye=e(`Get A Plan That Fits With How You Work Don't take it from us - our users love it We interviewed professionals who use ETM Pro with their clients.
As a professional trainer who understands the importance of dietary
- compliance when it comes to results, I searched high and low for nutrition
- and meal-planning software for my clients. I came across Eat This Much and
- was immediately BLOWN AWAY by its ease of use, customization potential,
- and cost-effectiveness. This tool is the best of its kind.
Mike Howard, Founder of Lean Minded "I'm a vegan figure competitor and aspiring nutritionist, and I've been
- dreaming of designing a website that does this. My friends always ask me
- to write them diets and I spent hours manually doing what this website can
- do in a few minutes."
Simone K. Create Your Account Today Try Eat This Much for yourself, risk-free with our 30-day , no-questions-asked refund policy!
`,1),et=e(` `,1);function tt(e,t){N(t,!0);let r=A(()=>t.data.pricing);var i=et(),o=x(i);ne(o,{title:`Meal Planner for Trainers and Dietitians`});var s=S(o,2);je(s,{});var c=S(s,2);Pe(c,{});var f=S(c,2);Ee(f,{});var m=S(f,2);ue(m,{children:(e,t)=>{ge(e,{get pricing(){return p(r)}})},$$slots:{default:!0}});var h=S(m,2);Xe(h,{get pricing(){return p(r)}});var g=S(h,2);Qe(g,{});var _=S(g,2);re(_,{get image(){return K},children:(e,t)=>{var r=$e(),i=S(x(r),4),o=O(i);P(o,{get href(){return`/app/registration?professional`},rel:`external`,children:(e,t)=>{n();var r=d(`Start the 14 day free trial`);l(e,r)},$$slots:{default:!0}}),a(i),l(e,r)},$$slots:{default:!0}}),l(e,i),u()}export{tt as component,oe as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/61.Dr_cJGBa.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/61.Dr_cJGBa.js
deleted file mode 100644
index 5c2dba6c8bab7cea9a1dcb2bff405beb38c0c65e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/61.Dr_cJGBa.js
+++ /dev/null
@@ -1,149 +0,0 @@
-import{B as e,Gt as t,J as n,R as r,dt as i,ft as a,p as o}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as s}from"../chunks/CC97ourd2.js";import{t as c}from"../chunks/27dUAW_V.js";var l=e(`Feature Comparison Service Free Trial? Whitelabel? Create PDFs? Mobile Apps? Automatic Plans? Calorie Tracking? Grocery Lists? Grocery Delivery? Leftovers? EatThisMuch.com Yes Sort of Yes Yes Yes Yes Yes Yes Yes Nutrium.io Yes Sort of Sort of Yes No Yes Yes No Sort of EvolutionNutrition.com No Yes Yes Yes Yes Yes Yes No Sort of MyFitnessPal.com Yes No No No No Yes No No No Everfit.io Yes Yes Yes Yes Sort of Yes No No No Nutritics.com Yes Sort of Yes Yes No Yes Yes No No DietMasterSoftware.com Yes Sort of Sort of Sort of No Yes Yes Yes Sort of Gethealthie.com Yes No Yes Yes No Yes No No No Nutritionmaker.com Yes Sort of Sort of Yes Yes No Yes No No
Best Meal Planning Software A Review of the Top 9 Meal Planning Sites
A personal trainer works with clients to achieve fitness-related goals. They
- design workouts, teach and correct form, lead training sessions, measure
- fitness and make adjustments to training as needed.
The path to fitness success, however, starts in the kitchen. The right meal
- planning software can ensure clients have the tools they need to achieve
- success both in and outside the weight room.
Here we compare many of the top meal planning softwares available. We include
- our own, but we try to be as objective as possible when reviewing what each
- service offers and what sets them apart.
Best meal planning software for personal trainers Meal planning software will help personal training clients achieve their
- physical fitness goals by simplifying meal planning, tracking macronutrients
- and personalizing meals, whether their goals are overall fitness increase,
- weight loss or muscle growth.
Personal training clients' dietary needs vary quite a bit.
Some popular client goal examples are: They're trying to lose a lot of weight for a long-term lifestyle shift. They're trying to shed a few pounds quickly before a wedding or beach
- vacation. They're trying to train for their workplace's annual 3k or half-marathon. Meal planning software can ensure clients get the right amount of calories and
- nutrition they need to achieve their specific fitness goals.
Your clients may already be tracking their food intake to keep a handle on the
- calories and nutrients they take in daily. Meal plan software can make
- ensuring clients get the right amount of calories and nutrition easier for
- them and you.
All meal plan software isn't created equal. It's important to find the right
- software that takes care of everything related to planning and tracking. You
- don't want to have to split your attention between multiple applications and
- accounts.
Benefits of Eat This Much's meal planning software: Easily monitor calorie intake and track weight gain/loss Robust client-management system to track nutrition goals for all clients Set custom macronutrient goals for each client dependent on the type of
- training Ready-made meal plans for a variety of dietary needs Best meal planning software for fitness professionals As a fitness professional, your focus may be on safe and effective exercise
- without much time spent on food.
Fitness professionals often don't work one-on-one with their clients, instead
- leading group sessions for activities such as yoga, Jazzercise, Zumba or spin
- classes.
Leading classes of dozens, multiple times a week doesn't allow for the same
- amount of hands-on time with each client, yet their nutrition goals are no
- less important.
For the fitness professional, it's important that clients show up to classes
- full of energy, and can recover with healthful, nutritionally balanced meals
- afterward, so that they'll look forward to next week's session and how good it
- makes them feel.
Eat This Much's meal planning software can build meal plans designed to
- achieve these goals, such as high-carb, low-fat meals to ensure long-lasting
- energy a couple of hours before an intense one-hour spin class, followed by a
- light snack afterward to replenish lost fluids and electrolytes.
If you don't already provide meal plans or food guidance, adding the service
- makes you more valuable. Combining diet and nutrition help with fitness
- coaching and education provides a complete package for your clients. They'll
- gain the skills and knowledge they need to get healthy and stay that way.
Clients can choose their preferred diet, whether it's vegetarian, vegan,
- low-sodium, low-calorie for weight loss or any other type of dietary need.
Instantly, a week's worth of meal plans will be ready to go. Forget
- spreadsheets or having to select each meal or recipe individually. Eat This
- Much's meal plan software generates meal plans based on customized diet
- choices and ingredient lists.
Benefits of Eat This Much's meal planning software: Create meals and grocery lists for nutrient-rich foods that clients need for
- intense workout sessions Create custom recipes based on traditional or spiritual needs, such as for
- yoga instructors Create a value-added service with white-label branding to set you apart from
- competitors Best meal planning software for boot camps Boot camps are all about taking advantage of a limited timeframe to achieve
- quick results and spark significant lifestyle changes, often for many people
- at once.
This can often include supplying every meal for participants, controlling
- their calorie intake personally.
That doesn't mean it's as easy as serving every person the same food, however,
- as clients will have different nutritional and dietary needs depending on
- current fitness level, body weight and lifestyle choices.
Eat This Much can make meal planning for boot camps easier by letting
- instructors simplify tasks such as creating a week's worth of omnivore meals
- for seven people, vegetarian meals for four and paleo-friendly meals for two,
- then combining that into one overall shopping list.
Meal plan software for boot camps can make organizing information and meal
- tracking easier for you and the people attending. This is true whether it's a
- virtual boot camp or an in-person event.
Using meal plan software during a boot camp offers several benefits. If the boot camp is an induction for clients, introducing them to
- comprehensive meal planning software can set them up for success. They'll be
- able to continue eating healthy well after the boot camp has ended. If the boot camp is a separate event, meal planning software can provide
- convenience and consistency. The attendees will get the most out of their
- time by not having to worry about what to eat. A fitness boot camp should show marked results, but poor food choices can
- derail even the best physical fitness plan. Keep your clients from
- sabotaging their progress with ready-made meal plans. Make the experience easier for everyone with meal planning software that
- provides them with delicious and easy-to-make meals.
Quick recipes made from simple, inexpensive ingredients can fit into even the
- busiest lifestyle and work well for a boot camp. You can control the calories,
- protein, fat and carbohydrates to ensure your clients' dietary intake enhances
- their workouts. Guiding them with healthy meal plans can help them achieve the
- results they want.
Benefits of Eat This Much's meal planning software: Create shopping lists for many people at once, categorized into subgroups,
- such as vegan, paleo, or low-sodium Create notes for each client to track progress and offer custom advice Automate creation of ready-made meals and make shopping and preparation
- easier Best meal planning software for health coaches & nutritionists Similar to personal trainers, health coaches also work with clients to achieve
- physical health goals, but their level of involvement often goes far beyond
- counting reps and correcting form.
Health coaches help their clients set goals, make lifestyle changes and find
- their own internal motivation for lasting change.
Health coaches are also concerned with their clients mental and social health,
- often with deep conversation and constructive feedback. A health coach would
- work closely with their client on developing the right meal plan, going over
- every aspect of it with them and may even help them shop at a grocery store to
- pick out ingredients, or with Eat This Much's online meal planner, have those
- groceries delivered.
The meal planner offers health coaches unparalleled ability to help hold their
- clients accountable and help them reach their goals.
For health coaches & nutritionists, the food clients eat is an important
- factor in their overall wellness, but without tracking and accountability,
- often the best nutrition advice can be hard to follow or just doesn't stick.
Meal planning software can help turn good advice into a concrete plan.
Health tips like "have fruit with your breakfast" and "add some healthy fats
- into your daily salad" can be easy to disregard.
A detailed meal plan, on the other hand, will get more attention. Giving
- clients vegetable-based recipes will go further than telling them to eat more
- greens.
Specific instructions will always be better than general advice.
Meal plans delivered with full-color photos and easy-to-follow instructions
- will "stick" better than advice or general guidelines, too. The more
- attractive the meal plans are, the more likely clients will take notice and
- try to follow them. Software that makes it easy to order healthy ingredients
- through grocery delivery gets clients even closer to their goals.
As a nutrition expert, you know that dietary advice is only as good as how
- carefully it's followed. Even when some people pay good money to consult with
- a nutritional professional, they don't always follow all the guidelines
- they're given.
You can make compliance more likely and easier for them to achieve by
- switching to tangible, step-by-step plans for your clients to follow.
Meal plan software for a nutritionist can help you go from urging your clients
- to eat a certain way to providing them with a plan.
The best meal plans will present you as a professional with your logo on top
- to keep your name in your clients' minds.
Whether your client needs a low-sodium diet to help prevent bloating or they
- need a diet to help them manage their weight, the right meal plan software
- makes it easy for you and the client in the following ways:
They'll be able to follow the plan you provide with only a few clicks. The software should let you examine all the recipes, meals and weekly plans
- and then make any necessary changes. It should generate a grocery list automatically but allow the user to remove
- anything they don't want and add extra items. They should be able to easily transfer the list into their favorite grocery
- delivery app and get all their shopping done at once. Making healthy eating easier should be the goal, so an automatic list and
- integration with the most popular grocery delivery apps will remove
- resistance. Here are some other ways to remove resistance:
Make grocery shopping simple: When it's easy to see what
- food you need and order it to be delivered, no one will put it off like they
- might if they had to create a list. There's also no need for your clients to
- spend time grocery shopping unless they enjoy it.Make cooking meals simple: With the drudgery removed,
- selecting and acquiring healthy ingredients takes seconds and eliminates
- excuses and the urge to procrastinate. And when the meals delivered in the
- plans are simple to cook and delicious, another layer of resistance is gone.Make ingredients cheap and easy to find: One of the biggest downsides
- of meal plans is that too often the ingredients are expensive and hard to find.
- Sometimes the recipes are too complex for the skill of the average home cook.
- Life's too busy for most people to spend hours in the kitchen every week whipping
- up new and intricate meals.Make foods & recipes familiar: Familiar foods and recipe styles
- will help even the most reluctant client use and enjoy the meal plans you send
- them.With Eat This Much, not only will you be able to track your clients' dietary
- intake, their weight and any other goals you've set, but you'll also be able
- to deliver attractive, branded meal plans.
These impressive plans feature full-color photos of the dishes, or you can
- send text-only or simplified plans for people who prefer those.
You'll be able to email the plans or send them via the app to their
- smartphones and manage your clients at a glance. When you want to monitor a
- client's progress, you can dip into their account to read your notes and any
- information they've provided.
Eat This Much Professional offers a 14-day free trial so you can see all the
- benefits the software has to offer. Try Eat This Much meal planning software today to discover how easy it is to deliver quality meal plans to your clients to
- help them achieve better health.
More benefits of Eat This Much's meal planning software: Whitelabel branding that lets you put your logo on the meal plans and
- present a professional appearance to your clients Intuitive, easy-to-use interface allows clients or health coaches to make
- changes and substitutions Tracking of meals and grocery lists can improve accountability and help
- achieve long-term success In summary Whether you're a personal trainer, fitness instructor, boot camp leader,
- wellness coach, or nutritionist, the right meal planning software can help
- provide value and results for your clients. That will put you on track to grow
- your business faster than ever.
If you're ready for software that does everything other programs do and more,
- try Eat This Much meal planning software. You owe it to yourself and your
- clients to add this powerful app to your health and fitness toolbox. Thousands
- of ready-made meals and recipes are already collated into balanced, delicious
- and healthy meal plans you can send to your clients.
Upgrade your fitness and coaching brand now by using Eat This Much
- Professional, which offers:
A robust client management system that lets you see all your clients at a
- glance The ability to look into each account and get an overview of a client's
- progress and challenges based on their entries and your notes A simple interface that's intuitive and easy for you and your clients to use Food intake, macronutrient and weight gain and loss tracking for each client
- that you can easily monitor Ready-made meal plans for a variety of dietary needs The ability for you to create recipes and meal plans, adjust the pre-made
- meal plans and customize them to any degree you see fit Built-in automation for tasks like setting repeated meals The ability for you to quickly opt-out of sending meal plans to any client
- and to make any changes you need Automatic grocery-list generation to make it easier for your clients to
- follow the meal plans The ability for you to incorporate things like leftovers into meal plans to
- fit people's real lives and the way they eat Features like the ability to add and remove items from grocery lists and use
- them to order grocery delivery Whitelabel branding that lets you put your logo on the meal plans and
- present a professional appearance to your clients No matter what kind of dietary restrictions your clients have or what their
- food preferences are, Eat This Much has meal plans they'll enjoy. You can make
- changes to meals and plans, and your clients can make substitutions as needed,
- as well.
They'll get ready-to-go grocery lists so they don't have to waste time
- figuring out what to buy, and they can add food in their pantry to be sure
- they don't buy anything they already have. They can even plan which days they
- want to generate leftovers, and which meals they prefer, to save cooking time
- later.
Eat This Much integrates with Amazon Fresh and Instacart. Clients can take the
- grocery list generated for them and make any changes they need to and order
- grocery delivery. They don't have to trudge to the store or transfer the list
- to a document or spreadsheet to edit it before ordering. Every point of
- resistance to ordering healthy groceries has been removed to make it fast and
- easy.
Try Eat This Much Professional free for 14 days.
- You'll discover how the right meal plan software can make healthy eating easier
- for your clients while it makes client management easier for you.
`,1);function f(e){var l=d(),f=i(l);s(f,{title:`Best Meal Planning Software`});var p=a(f,10);u(p,{});var m=a(p,4);o(m,()=>({alt:``,loading:`lazy`,...c}),void 0,void 0,void 0,`svelte-fglc26`),t(132),n(m),r(e,l)}export{f as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/61.t4Ahyoj8.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/61.t4Ahyoj8.js
deleted file mode 100644
index 31472f1ab22386265ae2addeebd566b0ac6a2f8c..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/61.t4Ahyoj8.js
+++ /dev/null
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- Plans scale with your client count, from 10 clients to unlimited.`);n(e,a)},$$slots:{default:!0}});var l=a(c,2);s(l,{question:`How many clients can I manage with Eat This Much Pro? `,children:(e,i)=>{t();var a=r(`From 10 on the entry tier to unlimited. Pick the tier that matches your needs
- and change it any time.`);n(e,a)},$$slots:{default:!0}});var u=a(l,2);s(u,{question:`Can I white-label Eat This Much as my own app?`,children:(e,i)=>{t();var a=r(`PDFs are fully branded with your logo and no ETM watermark. Collaborate is
- co-branded: clients use the Eat This Much website and mobile app, while your
- logo appears prominently inside their account as soon as the app opens.`);n(e,a)},$$slots:{default:!0}});var d=a(u,2);s(d,{question:`Do my clients get their own app?`,children:(e,i)=>{t();var a=r(`With Collaborate, each client gets a login to Eat This Much on the web, iOS,
- and Android. Your logo is displayed prominently inside the account; the
- website domain and mobile app icon remain Eat This Much. With Control, you
- simply send your client PDFs or emails and control the whole experience.`);n(e,a)},$$slots:{default:!0}});var f=a(d,2);s(f,{question:`Is there a free trial?`,children:(e,i)=>{t();var a=r(`Yes. 14 days free, plus a 30-day, no-questions-asked money-back guarantee.`);n(e,a)},$$slots:{default:!0}});var p=a(f,2);s(p,{question:`Can I set each client’s calories, macros and restrictions?`,children:(e,i)=>{t();var a=r(`Yes. Every client gets their own calorie and macro targets, diet type, food
- exclusions and recipe collections.`);n(e,a)},$$slots:{default:!0}});var m=a(p,2);s(m,{question:`Can personal trainers give clients meal plans?`,children:(e,i)=>{t();var a=r(`Rules vary by region and certification. Eat This Much is a planning tool, not
- a substitute for professional judgment. Trainers should confirm local
- requirements, and use it only for services they are qualified to provide, or
- refer clients when appropriate.`);n(e,a)},$$slots:{default:!0}}),n(e,o)}var E=e(`Send your clients their latest meal plans and recipes via email or PDF. View a sample email `,1),D=e(` `,1);function O(e){g(e,{children:(e,o)=>{var s=D(),c=i(s);p(c,{title:`Plan Meals Based On Goals`,get image(){return C},children:(e,i)=>{t();var a=r(`Fully customizable plans according to a range of caloric and macro goals,
- preferences, and restrictions`);n(e,a)},$$slots:{default:!0}});var f=a(c,2);p(f,{title:`Add Your Own Branding`,get image(){return d},children:(e,i)=>{t();var a=r(`Create a consistent feel with your services by adding your logo to the plans
- you share. The ETM watermark and logo will be removed from your PDFs.`);n(e,a)},$$slots:{default:!0}});var m=a(f,2);p(m,{title:`Provide App Access To Your Clients`,get image(){return u},children:(e,i)=>{t();var a=r(`Allow your clients to stay engaged with their meal plans on our web and
- mobile apps`);n(e,a)},$$slots:{default:!0}});var g=a(m,2);p(g,{title:`Save Meal Plans For Easy Re-Use`,get image(){return h},children:(e,i)=>{t();var a=r(`Generate plans based on the past selections from your account or your
- client's account`);n(e,a)},$$slots:{default:!0}});var _=a(g,2);p(_,{title:`Email Plans To Your Clients`,get image(){return y},children:(e,r)=>{t();var i=E();t(),n(e,i)},$$slots:{default:!0}});var v=a(_,2);p(v,{title:`Service Your Clients In One Spot`,get image(){return l},children:(e,i)=>{t();var a=r(`Use the admin dashboard to quickly jump between client accounts and make
- updates`);n(e,a)},$$slots:{default:!0}}),n(e,s)},$$slots:{default:!0}})}var k=e(`Meal Planning Software for Dietitians, Nutritionists & Personal Trainers Create personalized meal plans in minutes with meal planning software for
- professionals that saves time, automates the repetitive work, and makes it
- easier to support every client's goals.
`,1),A=e(`I literally have saved at least 6+ hours per week thanks to this software. — Nadia Shalwani, Sports Nutritionist `,1),j=e(`Professional meal planning, with your brand front and center Your logo goes on every plan, email and PDF without any Eat This Much
- branding or watermarks. With Collaborate, clients can also access their
- plans through the established Eat This Much website and mobile apps. Your
- logo appears prominently as soon as clients open their account, keeping
- your business front and center while Eat This Much provides the technology
- behind the experience.
Charge for professional meal planning as your own service. You get to
- provide a professional experience without the hassle of maintaining a
- custom app.
`,1),M=e(`Your clients get a polished app. You stay in control. Your clients get the polished Eat This Much app on web, iOS, and Android
- (rated 4.7 stars with more than 30,000 ratings and reviews across the app
- stores) with your logo displayed prominently. You control each client’s
- permissions, from following the plan as written to swapping foods, viewing
- nutrition details, using grocery lists, and logging meals for you to
- review.
Grocery lists integrate with Instacart, Walmart, and Amazon Fresh in a
- couple of taps.
`,1),N=e(`Start Planning Client Meals Today Try Eat This Much pro, backed by a 30-day , no-questions-asked refund policy!
`,1),P=e(` `,1);function F(e){var r=P(),s=i(r);o(s,{title:`Meal Planning Software for Nutritionists & Personal Trainers`,description:`The meal planning software trusted by thousands of dietitians, nutritionists & personal trainers. White-label plan PDFs, co-branded client app. Free 14-day trial.`});var l=a(s,2);v(l,{intro:e=>{var r=k();t(2),n(e,r)},quote:e=>{t();var r=A();t(),n(e,r)},$$slots:{intro:!0,quote:!0}});var u=a(l,2);_(u,{title:`Build a Week of Client Meal Plans in Minutes`,steps:{"Set the targets":`Calories, macros, diet type and food restrictions, per client.`,"Generate the plan":`A full week of meals, recipes and grocery lists in one click. No spreadsheets, no picking foods one at a time.`,"Send it your way":`Deliver a fully white labeled PDF or email, or use Collaborate to send the plan through the Eat This Much app.`}});var d=a(u,2);c(d,{pitch:e=>{var r=j();t(4),n(e,r)},app:e=>{var r=M();t(4),n(e,r)},$$slots:{pitch:!0,app:!0}});var p=a(d,2);f(p,{});var h=a(p,2);S(h,{title:`Built for how you work`,use_cases:{"Dietitians & RDs":`Client-ready plans that respect clinical targets, restrictions and macros.`,Nutritionists:`Turn consultations into plans clients actually follow.`,"Personal trainers":`Add meal planning to your training packages in minutes a week.`,"Health coaches":`Make accountability tangible with plans, logs and check-ins.`}});var g=a(h,2);O(g,{});var y=a(g,2);m(y,{});var C=a(y,2);b(C,{});var w=a(C,2);T(w,{});var E=a(w,2);x(E,{children:(e,r)=>{var i=N();t(2),n(e,i)},$$slots:{default:!0}}),n(e,r)}export{F as component};
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/62.BxnC3Hon.js
+++ /dev/null
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Best Meal Planning Software A Review of the Top 9 Meal Planning Sites
A personal trainer works with clients to achieve fitness-related goals. They
- design workouts, teach and correct form, lead training sessions, measure
- fitness and make adjustments to training as needed.
The path to fitness success, however, starts in the kitchen. The right meal
- planning software can ensure clients have the tools they need to achieve
- success both in and outside the weight room.
Here we compare many of the top meal planning softwares available. We include
- our own, but we try to be as objective as possible when reviewing what each
- service offers and what sets them apart.
Best meal planning software for personal trainers Meal planning software will help personal training clients achieve their
- physical fitness goals by simplifying meal planning, tracking macronutrients
- and personalizing meals, whether their goals are overall fitness increase,
- weight loss or muscle growth.
Personal training clients' dietary needs vary quite a bit.
Some popular client goal examples are: They're trying to lose a lot of weight for a long-term lifestyle shift. They're trying to shed a few pounds quickly before a wedding or beach
- vacation. They're trying to train for their workplace's annual 3k or half-marathon. Meal planning software can ensure clients get the right amount of calories and
- nutrition they need to achieve their specific fitness goals.
Your clients may already be tracking their food intake to keep a handle on the
- calories and nutrients they take in daily. Meal plan software can make
- ensuring clients get the right amount of calories and nutrition easier for
- them and you.
All meal plan software isn't created equal. It's important to find the right
- software that takes care of everything related to planning and tracking. You
- don't want to have to split your attention between multiple applications and
- accounts.
Benefits of Eat This Much's meal planning software: Easily monitor calorie intake and track weight gain/loss Robust client-management system to track nutrition goals for all clients Set custom macronutrient goals for each client dependent on the type of
- training Ready-made meal plans for a variety of dietary needs Best meal planning software for fitness professionals As a fitness professional, your focus may be on safe and effective exercise
- without much time spent on food.
Fitness professionals often don't work one-on-one with their clients, instead
- leading group sessions for activities such as yoga, Jazzercise, Zumba or spin
- classes.
Leading classes of dozens, multiple times a week doesn't allow for the same
- amount of hands-on time with each client, yet their nutrition goals are no
- less important.
For the fitness professional, it's important that clients show up to classes
- full of energy, and can recover with healthful, nutritionally balanced meals
- afterward, so that they'll look forward to next week's session and how good it
- makes them feel.
Eat This Much's meal planning software can build meal plans designed to
- achieve these goals, such as high-carb, low-fat meals to ensure long-lasting
- energy a couple of hours before an intense one-hour spin class, followed by a
- light snack afterward to replenish lost fluids and electrolytes.
If you don't already provide meal plans or food guidance, adding the service
- makes you more valuable. Combining diet and nutrition help with fitness
- coaching and education provides a complete package for your clients. They'll
- gain the skills and knowledge they need to get healthy and stay that way.
Clients can choose their preferred diet, whether it's vegetarian, vegan,
- low-sodium, low-calorie for weight loss or any other type of dietary need.
Instantly, a week's worth of meal plans will be ready to go. Forget
- spreadsheets or having to select each meal or recipe individually. Eat This
- Much's meal plan software generates meal plans based on customized diet
- choices and ingredient lists.
Benefits of Eat This Much's meal planning software: Create meals and grocery lists for nutrient-rich foods that clients need for
- intense workout sessions Create custom recipes based on traditional or spiritual needs, such as for
- yoga instructors Create a value-added service with white-label branding to set you apart from
- competitors Best meal planning software for boot camps Boot camps are all about taking advantage of a limited timeframe to achieve
- quick results and spark significant lifestyle changes, often for many people
- at once.
This can often include supplying every meal for participants, controlling
- their calorie intake personally.
That doesn't mean it's as easy as serving every person the same food, however,
- as clients will have different nutritional and dietary needs depending on
- current fitness level, body weight and lifestyle choices.
Eat This Much can make meal planning for boot camps easier by letting
- instructors simplify tasks such as creating a week's worth of omnivore meals
- for seven people, vegetarian meals for four and paleo-friendly meals for two,
- then combining that into one overall shopping list.
Meal plan software for boot camps can make organizing information and meal
- tracking easier for you and the people attending. This is true whether it's a
- virtual boot camp or an in-person event.
Using meal plan software during a boot camp offers several benefits. If the boot camp is an induction for clients, introducing them to
- comprehensive meal planning software can set them up for success. They'll be
- able to continue eating healthy well after the boot camp has ended. If the boot camp is a separate event, meal planning software can provide
- convenience and consistency. The attendees will get the most out of their
- time by not having to worry about what to eat. A fitness boot camp should show marked results, but poor food choices can
- derail even the best physical fitness plan. Keep your clients from
- sabotaging their progress with ready-made meal plans. Make the experience easier for everyone with meal planning software that
- provides them with delicious and easy-to-make meals.
Quick recipes made from simple, inexpensive ingredients can fit into even the
- busiest lifestyle and work well for a boot camp. You can control the calories,
- protein, fat and carbohydrates to ensure your clients' dietary intake enhances
- their workouts. Guiding them with healthy meal plans can help them achieve the
- results they want.
Benefits of Eat This Much's meal planning software: Create shopping lists for many people at once, categorized into subgroups,
- such as vegan, paleo, or low-sodium Create notes for each client to track progress and offer custom advice Automate creation of ready-made meals and make shopping and preparation
- easier Best meal planning software for health coaches & nutritionists Similar to personal trainers, health coaches also work with clients to achieve
- physical health goals, but their level of involvement often goes far beyond
- counting reps and correcting form.
Health coaches help their clients set goals, make lifestyle changes and find
- their own internal motivation for lasting change.
Health coaches are also concerned with their clients mental and social health,
- often with deep conversation and constructive feedback. A health coach would
- work closely with their client on developing the right meal plan, going over
- every aspect of it with them and may even help them shop at a grocery store to
- pick out ingredients, or with Eat This Much's online meal planner, have those
- groceries delivered.
The meal planner offers health coaches unparalleled ability to help hold their
- clients accountable and help them reach their goals.
For health coaches & nutritionists, the food clients eat is an important
- factor in their overall wellness, but without tracking and accountability,
- often the best nutrition advice can be hard to follow or just doesn't stick.
Meal planning software can help turn good advice into a concrete plan.
Health tips like "have fruit with your breakfast" and "add some healthy fats
- into your daily salad" can be easy to disregard.
A detailed meal plan, on the other hand, will get more attention. Giving
- clients vegetable-based recipes will go further than telling them to eat more
- greens.
Specific instructions will always be better than general advice.
Meal plans delivered with full-color photos and easy-to-follow instructions
- will "stick" better than advice or general guidelines, too. The more
- attractive the meal plans are, the more likely clients will take notice and
- try to follow them. Software that makes it easy to order healthy ingredients
- through grocery delivery gets clients even closer to their goals.
As a nutrition expert, you know that dietary advice is only as good as how
- carefully it's followed. Even when some people pay good money to consult with
- a nutritional professional, they don't always follow all the guidelines
- they're given.
You can make compliance more likely and easier for them to achieve by
- switching to tangible, step-by-step plans for your clients to follow.
Meal plan software for a nutritionist can help you go from urging your clients
- to eat a certain way to providing them with a plan.
The best meal plans will present you as a professional with your logo on top
- to keep your name in your clients' minds.
Whether your client needs a low-sodium diet to help prevent bloating or they
- need a diet to help them manage their weight, the right meal plan software
- makes it easy for you and the client in the following ways:
They'll be able to follow the plan you provide with only a few clicks. The software should let you examine all the recipes, meals and weekly plans
- and then make any necessary changes. It should generate a grocery list automatically but allow the user to remove
- anything they don't want and add extra items. They should be able to easily transfer the list into their favorite grocery
- delivery app and get all their shopping done at once. Making healthy eating easier should be the goal, so an automatic list and
- integration with the most popular grocery delivery apps will remove
- resistance. Here are some other ways to remove resistance:
Make grocery shopping simple: When it's easy to see what
- food you need and order it to be delivered, no one will put it off like they
- might if they had to create a list. There's also no need for your clients to
- spend time grocery shopping unless they enjoy it.Make cooking meals simple: With the drudgery removed,
- selecting and acquiring healthy ingredients takes seconds and eliminates
- excuses and the urge to procrastinate. And when the meals delivered in the
- plans are simple to cook and delicious, another layer of resistance is gone.Make ingredients cheap and easy to find: One of the biggest downsides
- of meal plans is that too often the ingredients are expensive and hard to find.
- Sometimes the recipes are too complex for the skill of the average home cook.
- Life's too busy for most people to spend hours in the kitchen every week whipping
- up new and intricate meals.Make foods & recipes familiar: Familiar foods and recipe styles
- will help even the most reluctant client use and enjoy the meal plans you send
- them.With Eat This Much, not only will you be able to track your clients' dietary
- intake, their weight and any other goals you've set, but you'll also be able
- to deliver attractive, branded meal plans.
These impressive plans feature full-color photos of the dishes, or you can
- send text-only or simplified plans for people who prefer those.
You'll be able to email the plans or send them via the app to their
- smartphones and manage your clients at a glance. When you want to monitor a
- client's progress, you can dip into their account to read your notes and any
- information they've provided.
Eat This Much Professional offers a 14-day free trial so you can see all the
- benefits the software has to offer. Try Eat This Much meal planning software today to discover how easy it is to deliver quality meal plans to your clients to
- help them achieve better health.
More benefits of Eat This Much's meal planning software: Whitelabel branding that lets you put your logo on the meal plans and
- present a professional appearance to your clients Intuitive, easy-to-use interface allows clients or health coaches to make
- changes and substitutions Tracking of meals and grocery lists can improve accountability and help
- achieve long-term success In summary Whether you're a personal trainer, fitness instructor, boot camp leader,
- wellness coach, or nutritionist, the right meal planning software can help
- provide value and results for your clients. That will put you on track to grow
- your business faster than ever.
If you're ready for software that does everything other programs do and more,
- try Eat This Much meal planning software. You owe it to yourself and your
- clients to add this powerful app to your health and fitness toolbox. Thousands
- of ready-made meals and recipes are already collated into balanced, delicious
- and healthy meal plans you can send to your clients.
Upgrade your fitness and coaching brand now by using Eat This Much
- Professional, which offers:
A robust client management system that lets you see all your clients at a
- glance The ability to look into each account and get an overview of a client's
- progress and challenges based on their entries and your notes A simple interface that's intuitive and easy for you and your clients to use Food intake, macronutrient and weight gain and loss tracking for each client
- that you can easily monitor Ready-made meal plans for a variety of dietary needs The ability for you to create recipes and meal plans, adjust the pre-made
- meal plans and customize them to any degree you see fit Built-in automation for tasks like setting repeated meals The ability for you to quickly opt-out of sending meal plans to any client
- and to make any changes you need Automatic grocery-list generation to make it easier for your clients to
- follow the meal plans The ability for you to incorporate things like leftovers into meal plans to
- fit people's real lives and the way they eat Features like the ability to add and remove items from grocery lists and use
- them to order grocery delivery Whitelabel branding that lets you put your logo on the meal plans and
- present a professional appearance to your clients No matter what kind of dietary restrictions your clients have or what their
- food preferences are, Eat This Much has meal plans they'll enjoy. You can make
- changes to meals and plans, and your clients can make substitutions as needed,
- as well.
They'll get ready-to-go grocery lists so they don't have to waste time
- figuring out what to buy, and they can add food in their pantry to be sure
- they don't buy anything they already have. They can even plan which days they
- want to generate leftovers, and which meals they prefer, to save cooking time
- later.
Eat This Much integrates with Amazon Fresh and Instacart. Clients can take the
- grocery list generated for them and make any changes they need to and order
- grocery delivery. They don't have to trudge to the store or transfer the list
- to a document or spreadsheet to edit it before ordering. Every point of
- resistance to ordering healthy groceries has been removed to make it fast and
- easy.
Try Eat This Much Professional free for 14 days.
- You'll discover how the right meal plan software can make healthy eating easier
- for your clients while it makes client management easier for you.
`,1);function f(e){var l=d(),f=i(l);s(f,{title:`Best Meal Planning Software`});var p=a(f,10);u(p,{});var m=a(p,4);o(m,()=>({alt:``,loading:`lazy`,...c}),void 0,void 0,void 0,`svelte-fglc26`),t(132),n(m),r(e,l)}export{f as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/62.DjaoR-P6.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/62.DjaoR-P6.js
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index 89c0c468dd38fbf45ea67a1118ef327c98e272ef..0000000000000000000000000000000000000000
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-import{A as e,B as t,R as n,dt as r,ft as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as a}from"../chunks/CC97ourd2.js";var o=`
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- Created by:
- Super Cool Trainer
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- Your Meal Plan
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- 2017-05-17 to 2017-05-18
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- To make
- changes or re-build this plan, log in at www.EatThisMuch.com
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- If
- these links don't work, scroll to the bottom to make sure the whole
- email is loaded.
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- Wednesday, May 17
- 2275
- Calories • 182g
- Carbs (27g
- Fiber) • 126g Fat
- • 126g
- Protein
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- Ingredients
- for 2 bowl:
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- 2
- oz (60 raisins)
- Raisins
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- 2
- cup
- Water
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- 1/2
- tsp
- Cinnamon
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- 4
- tsp brownulated
- Brown sugar
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- 1
- cup
- Oatmeal
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- Ingredients
- for 3 serving:
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- 15
- cup
- Spinach
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- 6
- large
- Scallions
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- 1 1/2
- lemon yields
- Lemon juice
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- 3
- tbsp
- Olive oil
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- 3
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- Pepper
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- for 3 serving:
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- 2 1/4
- cloves, minced
- Garlic
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- 2 1/4
- roll
- Hamburger bun
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- 3/4
- tsp
- Chili powder
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- 18
- oz
- Pork shoulder
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- 3/8
- dash
- Salt
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- 0.281
- cup
- Vinegar
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- 3/8
- tsp
- Paprika
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- 1/8
- cup
- Ketchup
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- 3/4
- tsp
- Worcestershire sauce
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- 3/8
- tsp, crumbled
- Bay leaf
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- 3/8
- large
- Onions
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- 3/4
- tbsp
- Dijon mustard
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- 0.094
- cup packed
- Brown sugar
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- 3/8
- tbsp
- Tomato paste
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- 3/8
- pepper
- Jalapeno peppers
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- for 1 serving:
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- tbsp
- Peanut butter
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- 1
- block
- Tofu
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- cloves, minced
- Garlic
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- tbsp
- Ginger root
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- 1/2
- tbsp
- Brown sugar
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- tsp
- Soy sauce
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- cup
- Green beans
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- Mushrooms
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- Herb roasted carrots with mustard
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- 1 serving
- • 146
- Cal
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- Directions
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- Full
- Recipe
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- Olive oil
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- Salt
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- dash
- Pepper
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- 1/8
- tbsp
- Parsley
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- Dijon mustard
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- Ingredients
- for 1 shake:
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- cup
- Vanilla ice cream
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- grams
- Whey protein powder
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- Reduced fat milk
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- Thursday, May 18
- 2113
- Calories • 137g
- Carbs (29g
- Fiber) • 116g Fat
- • 142g
- Protein
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- Fluffy omelet with
- cheese and spinach
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- 1 omelet
- • 545
- Cal
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- Directions
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- Full
- Recipe
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- for 2 omelet:
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- 6
- extra large
- Egg
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- 4
- tbsp
- Butter
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- 1 1/2
- oz
- Cheddar cheese
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- 2
- tbsp chopped
- Chives
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- 2
- dash
- Salt
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- dash
- Pepper
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- Spinach
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- Ingredients
- for 3 serving:
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- oz
- Nonfat greek yogurt
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- Apricots, dried
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- slice, regular
- Rye bread
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- 3
- serving
- Corned Beef
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- 6
- tbsp
- Sauerkraut
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- 6
- slice (1 oz)
- Swiss cheese
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- 1
- tbsp
- Dijon mustard
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- for 1 serving:
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- 0.063
- tsp
- Cayenne pepper
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- 1/2
- breast, bone and skin removed
- Chicken breast
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- 0.063
- cup
- Chicken broth
-
- 1/4
- cup
- Asparagus
-
- 1/4
- cup chopped
- Broccoli
-
- 1/4
- tsp
- Ginger
-
- 1/2
- cup, pieces or slices
- Mushrooms
-
- 1/4
- medium
- Carrots
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- 1/4
- extra large
- Egg
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- Ingredients
- for 1 serving:
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- cup
- Hummus
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- 1.049
- cup strips or slices
- Carrots
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- Ingredients
- for 1 serving:
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- 1/2
- cup
- Coconut milk
-
- 16
- grams
- Whey protein powder
-
- 1/3
- cup, unthawed
- Blackberries, frozen
-
- 2
- tbsp, whole
- Flaxseed
-
- 3/4
- cup
- Water
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- serving 1 packet
- Aspartame
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- Fast Oatmeal
- Directions are for original
- recipe
- of 1 bowl
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- 1. Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
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-Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
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- Bacon
- Directions are for original
- recipe
- of 4 strips
-
- 1. Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
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- 2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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- Spinach salad
- Directions are for original
- recipe
- of 2 serving
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- 1. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
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- 2. Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
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- Pulled Pork Sandwich
- Directions are for original
- recipe
- of 8 serving
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- 1. Chop onion. Peel garlic cloves. Chop and seed jalapeno pepper. Trim pork of excess fat.
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- 2. Pure all of the sauce ingredients (everything except the bay leaf, the pork and the buns) in a blender until smooth. If you have extra time, marinate the pork in the sauce overnight or for several hours before cooking.
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- 3. Put sauce, bay leaf, and pork into a large pot and add 1 quart of water. Bring mixture to a boil and simmer, covered, turning frequently, for 2 hours or until the meat pulls apart easily with a fork.
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- 4. Remove from heat and cool pork in the sauce. When cool enough to touch, remove the pork from the sauce and shred into small pieces. Set aside.
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- 5. Put the sauce back on the stove and bring it to a low boil. Let the sauce boil down until it has been reduced by two thirds. Add the pork back to the sauce. Salt to taste. Remove bay leaf before serving. Serve hot over open-face hamburger buns.
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- Peanut Tofu
- Directions are for original
- recipe
- of 2 serving
-
- 1. Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add chili paste to taste. Add water to desired consistency of sauce.
-
- 2. While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven).
-
- 3. Combine tofu and peanut sauce with steamed or boiled vegetables.
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- Herb roasted carrots with mustard
- Directions are for original
- recipe
- of 4 serving
-
- 1. Heat the oven to 450°F and arrange a rack in the middle.
-
- 2. Place the carrots on a baking sheet, drizzle with half of the oil, season with salt and pepper, and toss to evenly coat. Roast, shaking the pan occasionally, until a knife easily pierces the carrots, about 10 to 15 minutes. (Smaller carrots will cook in less time.) Remove from the oven and set aside while you prepare the herbed mustard.
-
- 3. Add the other half of the oil to a large frying pan over medium heat (a tablespoon of butter works best here if you're not strictly paleo). Add the mustard and stir to combine. Add the roasted carrots and chopped herbs and toss to coat the carrots in the mustard mixture. Season with salt and pepper as needed.
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- Vanilla protein milkshake
- Directions are for original
- recipe
- of 1 shake
-
- 1. Mix in blender.
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- Fluffy omelet with cheese and spinach
- Directions are for original
- recipe
- of 1 omelet
-
- 1. (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese)
-
- 2. Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs.
-
- 3. Preheat broiler to high temperature.
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- 4. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
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- 5. Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
-
- 6. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
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- Yogurt & Apricots
- Directions are for original
- recipe
- of 1 serving
-
- 1. Chop dried apricots into pieces and mix into yogurt. Enjoy!
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- Rueben Sandwich
- Directions are for original
- recipe
- of 1 sandwich
-
- 1. Toast the bread
-
- 2. Heat the Corned beef
-
- 3. Put it all on the sandwich
-
- 4. serve with pickles
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- Chicken Stir-Fry
- Directions are for original
- recipe
- of 4 serving
-
- 1. Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.
-
- 2. Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.
-
- 3. Add the vegetables, cayenne pepper and ginger, cook until tender.
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- 4. Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.
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- 5. Serve hot.
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- Carrots with hummus
- Directions are for original
- recipe
- of 1 serving
-
- 1. Dip carrots into hummus, eat.
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- Berry Shake
- Directions are for original
- recipe
- of 1 serving
-
- 1. Put everything in the blender and whiz it together.
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- Grocery
- List
-
-
- From 2017-05-17 to 2017-05-18
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- Chives
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- Raw
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- 2 tbsp chopped (6 g)
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- Spinach
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- Raw
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- 19 cup (570 g)
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- Garlic
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- Raw
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- 3 3/4 clove (11 g)
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- Onions
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- Raw
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- 2/3 medium (2-1/2" dia) (73 g)
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- Carrots
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- Raw
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- 4 large (7-1/4" to 8-/1/2" long) (288 g)
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- Scallions
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- Spring onions or scallions (includes
- tops and bulb), raw
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- 10 medium (4-1/8" long) (150 g)
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- Jalapeno peppers
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- Raw
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- 1/2 pepper (7 g)
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- Broccoli
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- Raw
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- 1/4 cup chopped (23 g)
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- Asparagus
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- Raw
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- 2 1/4 spear, medium (5-1/4" to 7" long) (36 g)
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- Ginger root
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- Raw
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- 1/2 tbsp (3 g)
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- Green beans
-
- Snap, Green, cooked, boiled, drained,
- without salt
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- 1/2 cup (63 g)
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- Mushrooms
-
- Shiitake, raw
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- 5 mushroom (95 g)
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- Ketchup
-
- Low sodium
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- 2 tbsp (30 g)
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- Parsley
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- Raw
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- 1/4 tbsp (0.95 g)
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- Tomato paste
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- Canned, without salt added
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- 1/4 cup (66 g)
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- Mushrooms
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- White, raw
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- 1/2 cup, whole (48 g)
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- Sauerkraut
- Canned, solids and liquids
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- 1/2 cup (71 g)
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- Lemon juice
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- Raw
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- 4 3/4 tbsp (71 g)
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- Apricots, dried
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- Sulfured, uncooked
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- 1 1/2 cup, halves (195 g)
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- Raisins
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- Seedless
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- 1/2 cup (not packed) (73 g)
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- Blackberries, frozen
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- Unsweetened
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- 1/3 cup, unthawed (50 g)
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- Whey protein
- powder
-
- Gold Standard, Any
- flavor, 100% whey
- protein
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- 1 2/3 scoop (30g) (50 g)
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- Reduced fat milk
-
- Fluid, 2% milkfat, with added vitamin a
- and vitamin d
-
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- 1 cup (244 g)
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- Egg
-
- Whole, fresh eggs
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- 6 1/4 extra large (350 g)
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- Butter
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- Unsalted
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- 4 tbsp (57 g)
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- Cheddar cheese
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- 1 1/2 oz (43 g)
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- Swiss cheese
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- Nonfat greek yogurt
-
- Nonfat, plain
-
-
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- 3 cup (720 g)
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- Water
-
- Plain, clean
- water
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-
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-
-
-
- 2 3/4 cup (651 g)
-
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-
-
- Chicken breast
-
- Broilers or fryers,
- meat only, raw
-
-
-
-
-
-
-
-
-
- 1/2 breast, bone and skin removed (118 g)
-
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-
-
- Bacon
-
- Raw, cured pork
-
-
-
-
-
-
-
-
-
- 1 3/4 oz (50 g)
-
-
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-
-
- Pork shoulder
- Cured, blade roll, separable lean and fat, roasted
-
-
-
-
-
-
-
-
-
- 18 oz (510 g)
-
-
-
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-
-
- Salt
-
- Table
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (4.5 g)
-
-
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-
-
-
-
- Pepper
-
- Spices, black
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.6 g)
-
-
-
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-
-
-
-
- Vinegar
-
- Distilled
-
-
-
-
-
-
-
-
-
- 1/3 cup (80 g)
-
-
-
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-
-
-
-
- Dill weed
-
- Spices, dried
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (0.775 g)
-
-
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-
-
- Bay leaf
-
- Spices
-
-
-
-
-
-
-
-
-
- 1/4 tbsp, crumbled (0.45 g)
-
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-
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-
-
-
-
- Cinnamon
-
- Spices, ground
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.95 g)
-
-
-
-
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-
-
-
- Dijon mustard
-
- Grey poupon
-
-
-
-
-
-
-
-
-
- 2 tbsp (30 g)
-
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-
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-
-
-
-
- Chili powder
-
- Spices
-
-
-
-
-
-
-
-
-
- 1/3 tbsp (2.5 g)
-
-
-
-
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-
-
-
-
-
-
- Ginger
-
- Spices, ground
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.35 g)
-
-
-
-
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-
-
-
-
- Paprika
-
- Spices
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.73 g)
-
-
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-
-
-
-
-
- Cayenne pepper
-
- Spices, red or cayenne
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.32 g)
-
-
-
-
-
-
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-
-
-
- Chicken broth
-
- Soup, canned,
- less/reduced
- sodium
-
-
-
-
-
-
-
-
-
- 1/4 cup (60 g)
-
-
-
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-
-
-
-
-
-
- Worcestershire sauce
-
-
-
-
-
-
-
-
- 1/3 tbsp (5.7 g)
-
-
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-
-
-
-
-
-
-
- Soy sauce
-
- Made from soy and
- wheat (shoyu)
-
-
-
-
-
-
-
-
-
- 1/3 tbsp (5.3 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
- Hummus
-
- Commercial
-
-
-
-
-
-
-
-
-
- 5 tbsp (75 g)
-
-
-
-
-
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-
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-
-
-
- Tofu
-
- Firm, prepared with calcium sulfate and
- magnesium chloride (nigari)
-
-
-
-
-
-
-
-
-
- 11 1/2 oz (326 g)
-
-
-
-
-
-
-
-
-
-
-
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-
-
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-
-
-
-
-
-
-
-
-
-
- Peanut butter
-
- Smooth style, with salt
-
-
-
-
-
-
-
-
-
- 3 tbsp (48 g)
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
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-
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-
-
-
-
-
-
-
-
-
- Flaxseed
-
- Seeds
-
-
-
-
-
-
-
-
-
- 1/4 cup, whole (42 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
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-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Coconut milk
-
- Nuts, canned (liquid expressed from
- grated meat and water)
-
-
-
-
-
-
-
-
-
- 1/2 cup (113 g)
-
-
-
-
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-
-
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-
-
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-
-
- Oatmeal
-
- Cereals, Quaker, dry
- rolled oats
-
-
-
-
-
-
-
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-
-
-
-
-
- Rye bread
-
-
-
-
-
-
-
-
- 6 slice, regular (192 g)
-
-
-
-
-
-
-
-
-
-
-
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-
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-
-
-
-
-
-
-
- Hamburger bun
-
- Mixed-grain
-
-
-
-
-
-
-
-
-
- 2 1/4 roll (97 g)
-
-
-
-
-
-
-
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-
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-
-
-
-
-
-
-
- Olive oil
-
- Salad or
- cooking
-
-
-
-
-
-
-
-
-
- 3 3/4 tbsp (51 g)
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
- Vanilla ice
- cream
-
- Light
-
-
-
-
-
-
-
-
-
- 1/2 cup (76 g)
-
-
-
-
-
-
-
-
-
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-
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-
-
-
-
-
-
-
- Aspartame
- Sweeteners, tabletop, equal, packets
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (2.63 g)
-
-
-
-
-
-
-
-
-
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-
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-
-
-
-
-
-
- Brown sugar
-
-
-
-
-
-
-
-
- 1/3 cup unpacked (48 g)
-
-
-
-
-
-
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-
-
-
-
-
- Corned Beef
-
- Carl Buddig -
- Walmart
-
-
-
-
-
-
-
-
-
- 3 serving (168 g)
-
-
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-
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-
-
-
-
-
-
-
-
Sample meal plan email With Eat This Much Pro, you can create, save, and send as many meal plans as
- you want. If you give your clients an ETM account, you can apply the meal
- plans to their account to view and edit in their own meal planner interface,
- or you can just send them the meal plan directly to their email (or download
- it as a PDF).
Your logo will appear in the client's ETM accounts, as well as on any meal
- plans that you send to clients or download yourself.
You can completely edit the text and images in these plans via the "Send
- plan emails" tab on your Pro account. We also offer 3 different formats for creating the plans, the "Standard" version
- (shown below), a condensed version, and also a plaintext version.
`,1);function c(t){var c=s(),l=r(c);a(l,{title:`Sample meal plan email`});var u=i(l,10);e(u,()=>o),n(t,c)}export{c as component};
-//# sourceMappingURL=62.DjaoR-P6.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/63.D6ip3wHU.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/63.D6ip3wHU.js
deleted file mode 100644
index f02013fdb77dde0dce8da236aeb39c77ce2f83a9..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/63.D6ip3wHU.js
+++ /dev/null
@@ -1,15882 +0,0 @@
-import{A as e,B as t,R as n,dt as r,ft as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as a}from"../chunks/CC97ourd2.js";var o=`
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- Day 1
-
-
- 1501 Cal
-
- •
- 76.9g Carbs
- (26.4g Fiber)
- •
- 78.1g Fat
- •
- 133.7g Protein
-
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- Day 2
-
-
- 1481 Cal
-
- •
- 92.1g Carbs
- (24.4g Fiber)
- •
- 63.1g Fat
- •
- 144.5g Protein
-
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- Day 3
-
-
- 1499 Cal
-
- •
- 99.4g Carbs
- (36.2g Fiber)
- •
- 75.4g Fat
- •
- 123.3g Protein
-
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- Day 4
-
-
- 1548 Cal
-
- •
- 170.2g Carbs
- (22.9g Fiber)
- •
- 47.2g Fat
- •
- 123.6g Protein
-
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- Day 5
-
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- 1481 Cal
-
- •
- 91.5g Carbs
- (23.6g Fiber)
- •
- 76.1g Fat
- •
- 116.2g Protein
-
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-
-
- Day 6
-
-
- 1494 Cal
-
- •
- 138.5g Carbs
- (31.4g Fiber)
- •
- 50.2g Fat
- •
- 129.8g Protein
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-
-
- Day 7
-
-
- 1485 Cal
-
- •
- 145.5g Carbs
- (25.1g Fiber)
- •
- 46.7g Fat
- •
- 124.2g Protein
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-
-
-
-
- Almonds
-
-
-
-
-
-
-
- Per 1 ounce
- (1
- serving):
- •
- 6.1g Carbs
- (3.5g
- Fiber)
- •
- 14.2g Fat
- •
- 6.0g
- Protein
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-
-
- 1/2 oz
-
-
- Almonds
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-
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-
-
- Avocado
-
-
-
-
-
-
-
- Per 1 avocado
- (1
- serving):
- •
- 17.1g Carbs
- (13.5g
- Fiber)
- •
- 29.5g Fat
- •
- 4.0g
- Protein
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-
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- 1 fruit
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-
- Avocados
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- 1
- Cut in half and remove the pit.
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-
-
-
-
- 2
- Optional topping ideas: Sea salt, black pepper, balsamic vinegar, lemon/lime juice, or paprika.
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-
-
- Avocado Sandwich
-
-
-
-
-
-
-
- Per 1 Sandwich
- (1
- serving):
- •
- 41.4g Carbs
- (16.9g
- Fiber)
- •
- 31.4g Fat
- •
- 11.0g
- Protein
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-
- 1 fruit
-
-
- Avocados
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-
-
- 2 slice
-
-
- Whole-wheat bread
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-
- 1 tsp
-
-
- Lemon juice
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-
- 1 dash
-
-
- Salt
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-
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-
- 1
- Slice or smash avocado.
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-
-
-
-
- 2
- Layer between two slices of bread. Season wiht salt and a squeeze of lemon before bringing slices together. Enjoy!
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-
- BBQ Chicken Sandwich
-
-
-
-
-
-
-
- Per 1 Sandwich
- (1
- serving):
- •
- 40.2g Carbs
- (4.9g
- Fiber)
- •
- 14.9g Fat
- •
- 41.8g
- Protein
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-
- 1/2 breast
-
-
- Chicken breast
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-
- 2 slice
-
-
- Whole-wheat bread
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-
-
- 1 serving 2 tbsp
-
-
- Barbecue sauce
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-
-
- 1 oz
-
-
- Cheddar cheese
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-
- 1
- To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
-
-
-
-
-
- 2
- Toast bread. Chop cooked chicken breast. Assemble sandwich by spreading barbecue sauce on both pieces of bread, top with cheese and chicken. Serve.
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-
-
- Baked Chicken Breast
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 1.9g Carbs
- (0.4g
- Fiber)
- •
- 3.2g Fat
- •
- 27.6g
- Protein
-
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-
-
- 1 breast
-
-
- Chicken breast
-
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-
-
- 1/2 tsp
-
-
- Salt
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-
-
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-
-
- 1 tsp
-
-
- Pepper
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-
-
- 2 tsp
-
-
- Poultry seasoning
-
-
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-
-
- 1/2 cup
-
-
- Chicken broth
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-
- 1
- Preheat your oven to 425 degrees F. Lightly season the chicken breast all around with salt and pepper
-
-
-
-
-
- 2
- Lay it down on a baking dish and season it to your liking with poultry seasoning.
-
-
-
-
-
- 3
- Add the chicken broth to the baking dish with your seasoned chicken breasts.
-
-
-
-
-
- 4
- Bake chicken in the oven for 15-25 minutes or until it is cooked through, no longer pink, and the internal temperature has reached 165 degrees F.
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-
-
- Baked Chicken Breasts
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 0.9g Carbs
- (0.3g
- Fiber)
- •
- 13.0g Fat
- •
- 53.3g
- Protein
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-
-
- 1 breast
-
-
- Chicken breast
-
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-
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-
-
- 1/2 tbsp
-
-
- Olive oil
-
-
-
-
-
-
-
-
-
- 1/4 tsp
-
-
- Salt
-
-
-
-
-
-
-
-
-
- 1/8 tsp
-
-
- Pepper
-
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-
-
-
- 1/8 tsp
-
-
- Garlic powder
-
-
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-
-
- 1/8 tsp
-
-
- Onion powder
-
-
-
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-
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-
-
-
- 1/8 tsp
-
-
- Chili powder
-
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-
-
-
-
- 1
- Preheat oven to 450 degrees F. Pound chicken breasts lightly so they are of even thickness.
-
-
-
-
-
-
- 2
- Pour olive oil in a 13" x 9" baking dish. Lightly dredge the chicken through to coat it, then place chicken breasts side by side in the dish.
-
-
-
-
-
-
- 3
- In a small bowl, whisk together salt, pepper, garlic powder, onion powder and chili powder. Sprinkle the seasoning mixture over both sides of the chicken and rub it in with your hands. Place chicken breasts side by side, making sure there is no overlap.
-
-
-
-
-
-
- 4
- Bake in a preheated oven for 15-20 minutes, until juices are clear or a meat thermometer reads 160-170 degrees F. Depending on the size of your chicken breasts, it could take longer.
-
-
-
-
-
- 5
- Allow to rest for 5-10 minutes while the juices settle before slicing. Serve hot and enjoy!
-
-
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-
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-
-
- Baked Eggs in Ham
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 1.1g Carbs
- (0.1g
- Fiber)
- •
- 7.2g Fat
- •
- 16.2g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
- 2 slice oval
-
-
- Sliced ham
-
-
-
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-
-
-
-
- 1 extra large
-
-
- Egg
-
-
-
-
-
-
-
-
-
- 1 dash
-
-
- Salt
-
-
-
-
-
-
-
-
-
- 1 dash
-
-
- Pepper
-
-
-
-
-
-
-
-
-
- 1/8 tsp
-
-
- Paprika
-
-
-
-
-
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-
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-
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-
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-
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-
-
-
-
-
- 1
- Preheat oven to 375 degrees F.
-
-
-
-
-
-
- 2
- Line a muffin tin with thick slices of ham. Crack an egg into each muffin spot, and season with salt, pepper, and paprika. Bake for 20 minutes. Allow to cool for two to three minutes, remove slowly from muffin tin, and enjoy!
-
-
-
-
-
-
-
- 3
- http://friskylemon.com/2012/02/01/baked-eggs-in-ham-cups/
-
-
-
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-
-
-
-
- Banana Egg Pancakes
-
-
-
-
-
-
-
- Per 2 pancakes
- (1
- serving):
- •
- 27.7g Carbs
- (3.1g
- Fiber)
- •
- 9.9g Fat
- •
- 13.8g
- Protein
-
-
-
-
-
-
-
-
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-
-
-
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-
-
- 2 medium
-
-
- Banana
-
-
-
-
-
-
-
-
-
- 4 large
-
-
- Egg
-
-
-
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-
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-
-
-
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-
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-
-
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-
-
-
-
-
-
- 1
- Mash the ripe banana.
-
-
-
-
-
- 2
- Beat the eggs and stir in the banana.
-
-
-
-
-
- 3
- Pour onto lightly oiled frying pan. Flip when bubbles. You can usually make 2 small pancakes per 2 eggs/1 banana.
-
-
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-
-
-
-
- Banana, Almond Butter and Raisins
-
-
-
-
-
-
-
- Per 1 banana
- (1
- serving):
- •
- 31.0g Carbs
- (4.2g
- Fiber)
- •
- 6.2g Fat
- •
- 3.6g
- Protein
-
-
-
-
-
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-
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-
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-
-
-
- 5 raisins
-
-
- Raisins
-
-
-
-
-
-
-
-
-
- 1 medium
-
-
- Banana
-
-
-
-
-
-
-
-
-
- 2 tsp
-
-
- Almond butter
-
-
-
-
-
-
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-
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-
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-
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-
-
-
-
-
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-
-
-
-
-
- 1
- Slice ripe banana lengthwise and spread with 2 tsp creamy natural almond butter. Dot the top with 5 raisins.
-
-
-
-
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-
-
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-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
- Banana, Peanut Butter and Raisins
-
-
-
-
-
-
-
- Per 1 banana
- (1
- serving):
- •
- 31.4g Carbs
- (3.7g
- Fiber)
- •
- 5.9g Fat
- •
- 3.8g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
- 2 medium
-
-
- Banana
-
-
-
-
-
-
-
-
-
- 4 tsp
-
-
- Peanut butter
-
-
-
-
-
-
-
-
-
- 10 raisins
-
-
- Raisins
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Slice ripe banana lengthwise and spread with 2 tsp creamy natural peanut butter. Dot the top with 5 raisins.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Blueberries
-
-
-
-
-
-
-
- Per 1 cup
- (1
- serving):
- •
- 21.4g Carbs
- (3.6g
- Fiber)
- •
- 0.5g Fat
- •
- 1.1g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
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-
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-
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-
-
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-
-
-
-
- 2 cup
-
-
- Blueberries
-
-
-
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-
-
-
-
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-
-
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-
-
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-
-
-
-
-
-
- 1
- Wash and enjoy
-
-
-
-
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-
-
-
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-
-
-
-
-
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-
-
-
-
-
-
-
-
-
- Celery
-
-
-
-
-
-
-
- Per 2 stalks
- (1
- serving):
- •
- 2.4g Carbs
- (1.3g
- Fiber)
- •
- 0.1g Fat
- •
- 0.6g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
- 4 stalk, medium
-
-
- Celery
-
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-
-
-
-
-
-
-
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-
-
-
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-
-
-
-
-
-
-
-
-
- 1
- Wash thoroughly.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Cheese slices
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 0.4g Carbs
- (0g
- Fiber)
- •
- 9.6g Fat
- •
- 6.8g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
- 1 1/2 oz
-
-
- Cheddar cheese
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Cut cheese into slices. Most firm cheeses will have similar nutrition, so feel free to substitute.
-
-
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-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Cinnamon Apple Bites
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 21.6g Carbs
- (2.8g
- Fiber)
- •
- 0.2g Fat
- •
- 0.5g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
- 1 medium
-
-
- Apples
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- 1/2 tsp
-
-
- Cinnamon
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- 1
- Cut up apple (with or without skin - your choice) into bite sized chunks.
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- 2
- Put the chopped apple into a container with a lid (ex. an empty margarine container).
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- 3
- Sprinkle on the cinnamon, put the lid on the container, and gently shake so cinnamon covers apple.
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- 4
- Eat and enjoy immediately.
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- Cottage Cheese & Strawberries
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-
- Per 1 serving
- :
- •
- 12.5g Carbs
- (1.7g
- Fiber)
- •
- 2.6g Fat
- •
- 28.6g
- Protein
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- 1/2 cup, sliced
-
-
- Strawberries
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- 1 cup,
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- Cottage cheese
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- 1
- Mix cottage cheese with sliced strawberries and serve.
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- Cottage Cheese and Hummus Sandwich
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-
- Per 1 sandwich
- (1
- serving):
- •
- 34.2g Carbs
- (8.2g
- Fiber)
- •
- 8.7g Fat
- •
- 19.5g
- Protein
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- 2 leaf outer
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- Lettuce
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- 2 slice regular
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-
- Multi-grain bread
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- 1/4 cup,
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- Cottage cheese
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- 1/4 cup
-
-
- Hummus
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- 1
- Top one slice of bread with hummus and the other slice of bread with the cottage cheese. Top one of the slices with the lettuce and bring both slices together. Enjoy!
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- Cottage Cheese with Banana
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-
- Per 1 serving
- :
- •
- 29.2g Carbs
- (2.6g
- Fiber)
- •
- 2.6g Fat
- •
- 29.1g
- Protein
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- 1 small
-
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- Banana
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- 1 cup,
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- Cottage cheese
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- 1
- Slice banana and combine with cottage cheese. Serve.
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- Cottage Cheese with Dill Tuna
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-
- Per 1 serving
- :
- •
- 3.1g Carbs
- (0g
- Fiber)
- •
- 2.7g Fat
- •
- 46.1g
- Protein
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- 1/2 cup,
-
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- Cottage cheese
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- 1/2 tsp
-
-
- Dill
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- 1 can
-
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- Tuna
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- 1
- Drain tuna. Mix in bowl with cottage cheese and dill. Enjoy!
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-
- Cucumber Tomato Salad with Tuna
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-
- Per 1 serving
- :
- •
- 21.5g Carbs
- (4.9g
- Fiber)
- •
- 2.5g Fat
- •
- 36.7g
- Protein
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- 2 medium whole
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- Tomatoes
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- 1 cup shredded
-
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- Lettuce
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- 1 cucumber
-
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- Cucumber
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- 1 can
-
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- Tuna
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- 1
- Chop vegetables and lettuce.
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- 2
- Toss together with the tuna and enjoy!
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- Curry Chicken Salad
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-
- Per 1 serving
- :
- •
- 3.2g Carbs
- (0.9g
- Fiber)
- •
- 8.4g Fat
- •
- 26.9g
- Protein
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- 1/3 tsp
-
-
- Olive oil
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- 1 breast
-
-
- Chicken breast
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- 1 stalks, large
-
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- Celery
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- 2 2/3 tbsp
-
-
- Light mayonnaise
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-
- 2/3 tsp
-
-
- Curry powder
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- 1
- To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle.
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-
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-
- 2
- Shred or dice chicken, based on your personal preference. Stir together with celery, mayonnaise, and curry powder.
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-
- Egg in a Basket
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- Per 1 slice
- (1
- serving):
- •
- 12.4g Carbs
- (1.7g
- Fiber)
- •
- 11.5g Fat
- •
- 9.8g
- Protein
-
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- 1 large
-
-
- Egg
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- 1/2 dash
-
-
- Salt
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-
- 1/2 dash
-
-
- Pepper
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-
- 1/2 tbsp
-
-
- Butter
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-
- 1 slice
-
-
- Whole-wheat bread
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- 1
- Using a biscuit cutter or a glass, cut a hole in the center of each slices of bread.
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-
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-
- 2
- Melt the butter in a non stick skillet over medium low heat, add the slices of bread (with the hole in the center) and crack an egg right in the center.
-
-
-
-
-
- 3
- Season the egg lightly with salt and pepper and let it cook for 1 to 2 minutes on each side. Make sure you also add the pieces of the bread that you have cut out, place them in the skillet along with the eggs in a basket and cook that for the same amount of time.
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-
-
- Garlic Spinach
-
-
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-
-
-
-
- Per 1 serving
- :
- •
- 7.2g Carbs
- (3.3g
- Fiber)
- •
- 3.5g Fat
- •
- 4.5g
- Protein
-
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-
- 1/2 tbsp
-
-
- Butter
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-
-
- 3 cloves, minced
-
-
- Garlic
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-
- 1 package
-
-
- Spinach
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-
- 1/2 tsp
-
-
- Garlic powder
-
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-
-
- 1/4 tsp
-
-
- Lemon juice
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- 1
- Heat the butter in a skillet over medium heat. Stir in the garlic; cook and stir until the garlic is fragrant, about 2 minutes. Add the spinach a few handfuls at a time, stirring until wilted before adding more, about 5 minutes. Stir in the lemon juice, and season with garlic salt.
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-
- Granola
-
-
-
-
-
-
-
- Per 1 ounce
- (1
- serving):
- •
- 15.1g Carbs
- (2.6g
- Fiber)
- •
- 6.8g Fat
- •
- 4.2g
- Protein
-
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- 2 oz
-
-
- Granola
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-
-
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-
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-
-
-
- Grilled Ham and Cheese Sandwich
-
-
-
-
-
-
-
- Per 1 sandwich
- (1
- serving):
- •
- 25.4g Carbs
- (3.7g
- Fiber)
- •
- 25.5g Fat
- •
- 18.6g
- Protein
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- 2 slice
-
-
- Whole-wheat bread
-
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-
-
-
- 1 tbsp
-
-
- Butter
-
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-
-
-
-
- 1 slice
-
-
- Cheddar cheese
-
-
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-
- 1 slice
-
-
- Sliced ham
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-
- 1
- Preheat skillet over medium heat. Generously butter one side of a slice of bread. Place bread butter-side-down onto skillet bottom and add 1 slice of cheese and ham. Butter a second slice of bread on one side and place butter-side-up on top of sandwich. Grill until lightly browned and flip over; continue grilling until cheese is melted. Serve and enjoy!
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-
- Hot Garlic Chicken Salad
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 12.4g Carbs
- (3.1g
- Fiber)
- •
- 4.6g Fat
- •
- 40.4g
- Protein
-
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-
- 9 oz
-
-
- Chicken breast
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-
-
- 2 1/4 tbsp chopped
-
-
- Onions
-
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-
-
- 3 cloves, minced
-
-
- Garlic
-
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-
-
- 1 1/2 tbsp
-
-
- Balsamic vinegar
-
-
-
-
-
-
-
-
-
- 1 1/2 wedge yields
-
-
- Lemon juice
-
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-
-
- 6 oz
-
-
- Field Greens Salad Mix
-
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-
-
- 3/8 cup, halves
-
-
- Red peppers
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-
- 1
- Bring a pot of water to boil. Add chicken breast water and boil for 8-12 minutes, or until chicken is cooked through and no longer pink. Drain and set aside to cool slightly. Chop into bite sized pieces.
-
-
-
-
-
- 2
- Heat oil in a skillet over medium heat. Cook onion and garlic, for 3-5 minutes, until tender. Add red peppers and chicken and sauté until heated through.
-
-
-
-
-
- 3
- Create a dressing with the vinegar and lemon juice. Pour over lettuce. Top with red pepper and chicken mixture.
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-
-
-
- Lebanese White Cabbage Salad
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 11.1g Carbs
- (4.5g
- Fiber)
- •
- 3.6g Fat
- •
- 2.4g
- Protein
-
-
-
-
-
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-
- 1/4 head, small
-
-
- Cabbage
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-
-
- 3/4 tsp
-
-
- Olive oil
-
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-
-
-
- 1/2 tbsp
-
-
- Lemon juice
-
-
-
-
-
-
-
-
-
- 1/4 dash
-
-
- Salt
-
-
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-
-
-
-
-
-
- 1/4 cloves, minced
-
-
- Garlic
-
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-
-
-
-
-
- 1
- Chop the cabbage into fine strips, then place in a bowl with the olive oil, lemon juice, salt (to taste), and garlic. Mix well.
-
-
-
-
-
- 2
- Serve and enjoy!
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-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
- Nonfat greek yogurt
-
-
-
-
-
-
-
- Per 1 cup
- (1
- serving):
- •
- 8.6g Carbs
- (0g
- Fiber)
- •
- 0.9g Fat
- •
- 24.5g
- Protein
-
-
-
-
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-
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-
-
- 2 cup
-
-
- Nonfat greek yogurt
-
-
-
-
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-
-
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-
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-
-
-
-
-
-
- 1
- Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
-
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-
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-
-
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-
-
-
-
-
-
-
-
-
-
-
- Nonfat yogurt
-
-
-
-
-
-
-
- Per 1 bowl
- (1
- serving):
- •
- 18.8g Carbs
- (0g
- Fiber)
- •
- 0.4g Fat
- •
- 14.0g
- Protein
-
-
-
-
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-
- 1 cup
-
-
- Nonfat yogurt
-
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-
-
-
- 1
- Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
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-
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-
-
-
- Onion and Tomato Omelet
-
-
-
-
-
-
-
- Per 1 omelet
- (1
- serving):
- •
- 4.4g Carbs
- (0.9g
- Fiber)
- •
- 24.7g Fat
- •
- 14.7g
- Protein
-
-
-
-
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-
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-
-
- 2 extra large
-
-
- Egg
-
-
-
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-
-
-
-
- 2 tbsp chopped
-
-
- Onions
-
-
-
-
-
-
-
-
-
- 1 dash
-
-
- Salt
-
-
-
-
-
-
-
-
-
- 1/4 cup, chopped or sliced
-
-
- Tomatoes
-
-
-
-
-
-
-
-
-
- 1 tbsp
-
-
- Vegetable oil
-
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-
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-
-
-
-
- 1
- Scramble eggs in a bowl. Set aside.
-
-
-
-
-
- 2
- Heat oil in skillet, add tomatoes and onions. Cook until soft.
-
-
-
-
-
- 3
- Add eggs to skillet and begin to swirl until eggs are set. Season with salt.
-
-
-
-
-
- 4
- Fold one side of omelette over and remove from pan.
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-
- Oranges
-
-
-
-
-
-
-
- Per 1 fruit
- (1
- serving):
- •
- 15.4g Carbs
- (3.1g
- Fiber)
- •
- 0.2g Fat
- •
- 1.2g
- Protein
-
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-
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-
-
- 2 fruit
-
-
- Oranges
-
-
-
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-
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-
-
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-
-
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-
-
-
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-
-
-
-
-
-
-
- 1
- Peel or slice orange and eat.
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-
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-
-
-
- Paleo Avocado Tuna Salad (Tuna in Water)
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 16.0g Carbs
- (9.6g
- Fiber)
- •
- 22.4g Fat
- •
- 30.5g
- Protein
-
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-
-
- 1 fruit
-
-
- Avocados
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-
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-
-
-
-
-
- 1 lemon yields
-
-
- Lemon juice
-
-
-
-
-
-
-
-
-
- 1 tbsp chopped
-
-
- Onions
-
-
-
-
-
-
-
-
-
- 5 oz
-
-
- Tuna
-
-
-
-
-
-
-
-
-
- 1 dash
-
-
- Salt
-
-
-
-
-
-
-
-
-
- 1 dash
-
-
- Pepper
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about ¼-inch thick on each half.
-
-
-
-
-
- 2
- Add lemon juice and onion to the avocado in the bowl and mash together. Add drained tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
-
-
-
-
-
-
- 3
- Fill avocado shells with tuna salad and serve.
-
-
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-
-
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-
-
-
-
- Pan Fried Broccoli
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 6.1g Carbs
- (3.4g
- Fiber)
- •
- 3.9g Fat
- •
- 3.3g
- Protein
-
-
-
-
-
-
-
-
-
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-
-
-
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-
-
-
-
- 1/2 package
-
-
- Broccoli
-
-
-
-
-
-
-
-
-
- 1/2 tbsp
-
-
- Olive oil
-
-
-
-
-
-
-
-
-
- 1/2 tsp
-
-
- Salt
-
-
-
-
-
-
-
-
-
- 1/2 tbsp
-
-
- Crushed red pepper flakes
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Rinse and pat dry the broccoli.
-
-
-
-
-
- 2
- Heat the olive oil in a large skillet over medium heat, add the crushed red pepper and heat 1 minute. Cook and stir the broccoli in the skillet until it begins to get crispy, 5 to 7 minutes. Season with salt to serve.
-
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-
-
-
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-
-
-
-
-
-
- Pecans
-
-
-
-
-
-
-
- Per 1 ounce
- (1
- serving):
- •
- 3.9g Carbs
- (2.7g
- Fiber)
- •
- 20.4g Fat
- •
- 2.6g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
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-
-
-
-
-
-
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-
-
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-
-
-
-
-
-
-
-
- 1/2 oz
-
-
- Pecans
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
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-
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-
-
-
-
-
-
-
-
-
-
-
-
- Red Bell Pepper and Hummus
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 16.0g Carbs
- (6.2g
- Fiber)
- •
- 6.3g Fat
- •
- 6.0g
- Protein
-
-
-
-
-
-
-
-
-
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-
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-
-
-
- 1/4 cup
-
-
- Hummus
-
-
-
-
-
-
-
-
-
- 1 medium
-
-
- Red bell pepper
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Sautéed Spinach with Onions
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 9.6g Carbs
- (2.1g
- Fiber)
- •
- 21.4g Fat
- •
- 2.0g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1 tsp
-
-
- Butter
-
-
-
-
-
-
-
-
-
- 1/4 cup, chopped
-
-
- Onions
-
-
-
-
-
-
-
-
-
- 1/2 cloves, minced
-
-
- Garlic
-
-
-
-
-
-
-
-
-
- 1/2 cup
-
-
- Spinach
-
-
-
-
-
-
-
-
-
- 1/2 tbsp
-
-
- Olive oil
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Melt butter in a pan.
-
-
-
-
-
- 2
- Sauté garlic until fragrant, about a minute.
-
-
-
-
-
- 3
- Add in chopped onions.
-
-
-
-
-
- 4
- Once onions begin to become translucent, add spinach. Cook until spinach is just wilted, 3-4 minutes, adding olive oil, if necessary, to prevent spinach from drying out.
-
-
-
-
-
- 5
- Enjoy!
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Simple Cabbage Salad
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 21.7g Carbs
- (9.0g
- Fiber)
- •
- 9.4g Fat
- •
- 4.6g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 4 cup, chopped
-
-
- Cabbage
-
-
-
-
-
-
-
-
-
- 1 tsp
-
-
- Salt
-
-
-
-
-
-
-
-
-
- 1 tbsp
-
-
- Lemon juice
-
-
-
-
-
-
-
-
-
- 2 tsp
-
-
- Olive oil
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Chop cabbage.
-
-
-
-
-
- 2
- Toss all ingredients together well and enjoy!
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Sliced bell pepper
-
-
-
-
-
-
-
- Per 1 pepper
- (1
- serving):
- •
- 7.2g Carbs
- (2.5g
- Fiber)
- •
- 0.4g Fat
- •
- 1.2g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 2 medium
-
-
- Red bell pepper
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Wash the bell pepper, slice it in half, then remove the seeds and stem. Slice into strips and enjoy! Optionally eat with a side of hummus dip (there are other pepper + dip recipes on ETM you can swap in).
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Spinach, Swiss, and Egg White Omelet
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 2.8g Carbs
- (0.7g
- Fiber)
- •
- 4.5g Fat
- •
- 17.7g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 2 spray
-
-
- Pam cooking spray
-
-
-
-
-
-
-
-
-
- 2 cup
-
-
- Spinach
-
-
-
-
-
-
-
-
-
- 6 egg white
-
-
- Egg white
-
-
-
-
-
-
-
-
-
- 1 oz
-
-
- Swiss cheese
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Spray a non-stick pan with a little cooking spray. Sauté spinach until it just begins to wilt, about 3-5 minutes. Add lightly beaten egg whites. Cook until completely opaque, flipping once Top with swiss cheese.
-
-
-
-
-
- 2
- Fold omelet over itself and allow cheese to melt. Serve and enjoy!
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Strawberries
-
-
-
-
-
-
-
- Per 1 cup
- (1
- serving):
- •
- 11.1g Carbs
- (2.9g
- Fiber)
- •
- 0.4g Fat
- •
- 1.0g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1 cup, whole
-
-
- Strawberries
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Wash and eat.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Strawberry Flavored Water
-
-
-
-
-
-
-
- Per 2 Cup
- (1
- serving):
- •
- 1.7g Carbs
- (0.4g
- Fiber)
- •
- 0.1g Fat
- •
- 0.1g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1/16 cup, whole
-
-
- Strawberries
-
-
-
-
-
-
-
-
-
- 7/16 cup
-
-
- Water
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Wash strawberries and remove stems.
-
-
-
-
-
- 2
- Using juicer, juice the strawberries.
-
-
-
-
-
- 3
- Add water to make 2.5 gallons.
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Tuna Avocado Salad
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 3.9g Carbs
- (2.7g
- Fiber)
- •
- 6.0g Fat
- •
- 15.2g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1/4 fruit
-
-
- Avocados
-
-
-
-
-
-
-
-
-
- 2.6 oz
-
-
- Tuna
-
-
-
-
-
-
-
-
-
- 1 dash
-
-
- Salt
-
-
-
-
-
-
-
-
-
- 3/4 tsp
-
-
- Pepper
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Using a fork, mash up the tuna really well until the consistency is even.
-
-
-
-
-
- 2
- Mix in the avocado until smooth.
-
-
-
-
-
- 3
- Add salt and pepper to taste. Enjoy!
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Turkey Lettuce Rollups
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 2.7g Carbs
- (0.7g
- Fiber)
- •
- 1.3g Fat
- •
- 9.1g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 3 leaf outer
-
-
- Lettuce
-
-
-
-
-
-
-
-
-
- 3 slice oval
-
-
- Sliced turkey
-
-
-
-
-
-
-
-
-
- 1 1/2 dash
-
-
- Pepper
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1
- Lay out a large slice of lettuce, top with turkey. Sprinkle pepper over top and roll up. Repeat with remaining lettuce, turkey, and pepper. Enjoy!
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Whole Wheat Toast
-
-
-
-
-
-
-
- Per 1 serving
- :
- •
- 12.0g Carbs
- (1.7g
- Fiber)
- •
- 1.0g Fat
- •
- 3.5g
- Protein
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- 1 slice
-
-
- Whole-wheat bread
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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- 1
- Put a slice of whole wheat bread into the toaster. Eat by itself or as a side.
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- Vegetables
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- Onions
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- 1 medium (2-1/2" dia) (110 g),
-
- Raw
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- Tomatoes
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- 2 1/2 medium whole (2-3/5" dia) (308 g),
-
- Red, ripe, raw, year round average
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- Garlic
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- 6 3/4 clove (20 g),
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- Raw
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- Field Greens Salad Mix
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- 1 3/4 Serving (175 g),
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- Dole
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- Red peppers
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- 1/2 cup, halves (70 g),
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- Sweet, canned, solids and liquids
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- Broccoli
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- 1 1/2 cup (234 g),
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- Frozen, chopped, unprepared
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- Lettuce
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- 4 1/3 cup shredded (156 g),
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- Green leaf, raw
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- Spinach
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- 14 cup (420 g),
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- Raw
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- Cucumber
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- 1 cucumber (8-1/4") (301 g),
-
- With peel, raw
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- Celery
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- 5 2/3 stalk, medium (7-1/2" - 8" long) (227 g),
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- Raw
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- Cabbage
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- 2/3 head, medium (about 5-3/4" dia) (605 g),
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- Raw
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-
- Red bell pepper
-
-
-
-
- 3 medium (approx 2-3/4" long, 2-1/2 dia.) (357
- g),
-
- Sweet, raw
-
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-
- Fruits and Fruit Juices
-
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-
- Apples
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-
- 3 medium (3" dia) (483 g),
-
- Without skin
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- Lemon juice
-
-
-
-
- 5 2/3 tbsp (85 g),
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- Raw
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- Oranges
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- 2 fruit (2-5/8" dia) (262 g),
-
- Raw, all commercial varieties
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- Strawberries
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-
- 1 2/3 cup, whole (240 g),
-
- Raw
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- Avocados
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- 3 3/4 fruit (754 g),
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- Raw, All commercial varieties
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- Banana
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- 6 medium (7" to 7-7/8" long) (708 g),
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- Raw
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- Raisins
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- 1/4 cup (not packed) (36 g),
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- Seedless
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- Blueberries
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- 2 cup (296 g),
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- Raw
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-
- Dairy Products
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-
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-
- Egg
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- 8 1/2 large (425 g),
-
- Whole, fresh eggs
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- Egg white
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- 12 egg white (separated from yolk) (480 g),
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- Raw, fresh eggs
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- Swiss cheese
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- 2 oz (57 g),
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- Cheddar cheese
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- 3 1/2 oz (99 g),
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- Cottage cheese
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- 2 3/4 cup, (not packed) (622 g),
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- Lowfat, 1% milkfat
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- Butter
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- 2 1/3 tbsp (33 g),
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- Unsalted
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- Nonfat greek yogurt
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- 2 cup (480 g),
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- Nonfat, plain
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- Nonfat yogurt
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- 1 cup (8 fl oz) (245 g),
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- Skim milk, 13 grams protein per 8 ounce
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- Beverages
-
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- Water
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- 1/2 cup (118 g),
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- Plain, clean water
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-
- Poultry Products
-
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-
- Chicken breast
-
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-
-
- 5 5/8 breast, bone and skin removed (1.33
- kg),
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- Broilers or fryers, meat only, raw
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-
- Sausage and Lunch Meat
-
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- Sliced turkey
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- 3 slice oval (78 g),
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- Light meat
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- Sliced ham
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- 3 slice (84 g),
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- Regular (approximately 11% fat)
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- Seafood
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- Tuna
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- 24 1/2 oz (695 g),
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- Fish, light, canned in water, drained solids
-
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-
- Spices and Herbs
-
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- Salt
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- 1 1/4 tbsp (22 g),
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- Table
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- Cinnamon
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- 1/2 tbsp (3.9 g),
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- Spices, ground
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- Pepper
-
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-
- 1 1/2 tbsp (9.6 g),
-
- Spices, black
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-
- Balsamic vinegar
-
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-
- 1/4 cup (64 g),
-
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-
-
-
-
-
- Crushed red pepper flakes
-
-
-
-
- 1/2 tbsp (0.48 g),
-
-
-
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-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Curry powder
-
-
-
-
- 1/4 tbsp (1.57 g),
-
- Spices
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Garlic powder
-
-
-
-
- 1/4 tbsp (2.42 g),
-
- Spices
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Onion powder
-
-
-
-
- 1/4 tbsp (1.73 g),
-
- Spices
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Chili powder
-
-
-
-
- 1/4 tbsp (1.88 g),
-
- Spices
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Poultry seasoning
-
-
-
-
- 1 1/2 tbsp (6.6 g),
-
- Spices
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Paprika
-
-
-
-
- 1/4 tbsp (1.73 g),
-
- Spices
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Dill
-
-
-
-
- 1/4 tbsp (0.1375 g),
-
- Fresh
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Soups and Sauces
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Chicken broth
-
-
-
-
- 1 cup (240 g),
-
- Soup, canned, less/reduced sodium
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Barbecue sauce
-
-
-
-
- 2 tbsp (35 g),
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Soy & Legumes
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Peanut butter
-
-
-
-
- 1 1/2 tbsp (24 g),
-
- Smooth style, without salt
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Hummus
-
-
-
-
- 8 1/4 tbsp (124 g),
-
- Commercial
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Nut and Seed Products
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Almonds
-
-
-
-
- 1/2 cup, whole (72 g),
-
- Nuts, raw
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
- Pecans
-
-
-
-
- 1/4 cup, halves (25 g),
-
- Nuts
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Almond butter
-
-
-
-
- 2/3 tbsp (11 g),
-
- Nuts, plain, without salt added
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Breakfast Cereals
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Granola
-
-
-
-
- 1/2 cup (61 g),
-
- Cereals ready-to-eat, homemade
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Baked Products
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Whole-wheat bread
-
-
-
-
- 10 slice (280 g),
-
- Commercially prepared
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Fats and Oils
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Vegetable oil
-
-
-
-
- 1 tbsp (14 g),
-
- Natreon canola, high stability, non trans,
- high oleic (70%)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Olive oil
-
-
-
-
- 2 2/3 tbsp (36 g),
-
- Salad or cooking
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Pam cooking spray
-
-
-
-
- 4 spray , about 1/3 second (1.2 g),
-
- Oil, original
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Light mayonnaise
-
-
-
-
- 2 2/3 tbsp (40 g),
-
- Salad dressing, light
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Sample meal plan email With Eat This Much Pro, you can create, save, and send as many meal plans as
- you want. If you give your clients an ETM account, you can apply the meal
- plans to their account to view and edit in their own meal planner interface,
- or you can just send them the meal plan directly to their email (or download
- it as a PDF).
Your logo will appear in the client's ETM accounts, as well as on any meal
- plans that you send to clients or download yourself.
You can completely edit the text and images in these plans via the "Meal
- Plans" tab on your Pro account. We also offer a few different formats for creating the plans, the "Standard" version
- (shown below), a version with extra nutrition info, and also a plaintext version.
- (A sample of an older format is also available)
`,1);function c(t){var c=s(),l=r(c);a(l,{title:`Sample Meal Plan Email`});var u=i(l,10);e(u,()=>o),n(t,c)}export{c as component};
-//# sourceMappingURL=63.D6ip3wHU.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/63.TYRnWt9G.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/63.TYRnWt9G.js
deleted file mode 100644
index 07b0bb5b413a2b419bcbab01377849f7c1c8f3b3..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/63.TYRnWt9G.js
+++ /dev/null
@@ -1,22 +0,0 @@
-import{B as e,Gt as t,R as n,U as r,dt as i,ft as a}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as o}from"../chunks/CC97ourd2.js";import{t as s}from"../chunks/AhgBDP0J.js";import{a as c,c as l,d as u,f as d,g as f,h as p,i as m,l as h,m as g,n as _,o as v,p as y,r as b,s as x,t as S,u as C}from"../chunks/DXuWnWmF.js";var w=e(`Frequently Asked Questions `,1);function T(e){var o=w(),c=a(i(o),2);s(c,{question:`How much does dietitian meal plan software cost?`,children:(e,i)=>{t();var a=r(`Eat This Much Pro starts at $49/month (Control) or $59/month (Collaborate)
- when billed quarterly. Plans scale with your client count, from 10 clients to
- unlimited.`);n(e,a)},$$slots:{default:!0}});var l=a(c,2);s(l,{question:`Can I set clinical targets like sodium or fiber?`,children:(e,i)=>{t();var a=r(`Absolutely. Every plan shows the full nutrition breakdown per meal and per
- day, and you can set per-client targets, exclusions and diet patterns before
- generating.`);n(e,a)},$$slots:{default:!0}});var u=a(l,2);s(u,{question:`How long does it take to build a client meal plan?`,children:(e,i)=>{t();var a=r(`Minutes. Set the client's calories, macros and restrictions once, and Eat This
- Much generates a full week of meals, recipes and grocery lists in one click.`);n(e,a)},$$slots:{default:!0}});var d=a(u,2);s(d,{question:`Can I put my practice’s branding on the plans?`,children:(e,i)=>{t();var a=r(`Yes. Your logo replaces the ETM watermark on every PDF and emailed plan you
- create. On Collaborate, your branding also appears in the web and mobile apps
- your clients use.`);n(e,a)},$$slots:{default:!0}});var f=a(d,2);s(f,{question:`Does Eat This Much Pro handle allergies and intolerances?`,children:(e,i)=>{t();var a=r(`Yes. You can set exclusions per client, from single ingredients to whole food
- groups, and every plan you generate respects them.`);n(e,a)},$$slots:{default:!0}}),n(e,o)}var E=e(` `,1);function D(e){g(e,{children:(e,o)=>{var s=E(),c=i(s);p(c,{title:`Plans Matched to Clinical Targets`,get image(){return C},children:(e,i)=>{t();var a=r(`Calories, macros, diet styles and food exclusions, set per client.`);n(e,a)},$$slots:{default:!0}});var f=a(c,2);p(f,{title:`Your Practice on Every Plan`,get image(){return d},children:(e,i)=>{t();var a=r(`Plans and emails carry your coaching brand, not ours.`);n(e,a)},$$slots:{default:!0}});var m=a(f,2);p(m,{title:`An App Clients Open Daily`,get image(){return u},children:(e,i)=>{t();var a=r(`Meals, grocery lists and food logging on web, iOS and Android.`);n(e,a)},$$slots:{default:!0}});var g=a(m,2);p(g,{title:`Templates for Common Cases`,get image(){return h},children:(e,i)=>{t();var a=r(`Turn a successful client plan into a template for the next one.`);n(e,a)},$$slots:{default:!0}});var _=a(g,2);p(_,{title:`Plans Delivered on Schedule`,get image(){return y},children:(e,i)=>{t();var a=r(`Fresh plans reach clients every week by email or app without you lifting a
- finger.`);n(e,a)},$$slots:{default:!0}});var v=a(_,2);p(v,{title:`One Dashboard for Every Client`,get image(){return l},children:(e,i)=>{t();var a=r(`Review logs, tweak targets and jump between clients in seconds.`);n(e,a)},$$slots:{default:!0}}),n(e,s)},$$slots:{default:!0}})}var O=e(`Meal Planning Software for Dietitians Create personalized meal plans for every client in minutes with dietitian
- meal planning software that saves you hours, respects every clinical
- target, and keeps clients on track between appointments.
`,1),k=e(`Eat This Much is a life-changer and a game-changer. — Nadia Shalwani, owner of N-Hance `,1),A=e(`Professional dietitian software under your own name Your practice’s name goes on every plan, email and PDF, and the Eat This
- Much watermark comes off. On Collaborate, your branding appears inside the
- web and mobile apps too.
Between appointments, clients keep working with your practice, not with a
- third-party app they’ve never heard of.
`,1),j=e(`The meal planning app your clients will actually use Instead of a PDF that gets forgotten, your clients open an app on web, iOS
- and Android with your branding on it. They see their meals, swap what
- doesn’t fit, shop from auto-built grocery lists and log what they actually
- ate.
Check their food logs before each appointment, so you know exactly how the
- plan went, not what your client remembers.
Grocery lists integrate with Instacart, Walmart, and Amazon Fresh in a
- couple of taps.
`,1),M=e(`Put client meal planning on autopilot today Spend your appointments on care, not spreadsheets! Eat This Much Pro is free
- for 14 days, backed by a 30-day, no-questions-asked refund.
`,1),N=e(` `,1);function P(e){var r=N(),s=i(r);o(s,{title:`Meal Planning Software for Dietitians`,description:`Save hours with meal planning software for dietitians. Create personalized meal plans, grocery lists and nutrient-accurate menus for every client in minutes.`});var l=a(s,2);v(l,{intro:e=>{var r=O();t(2),n(e,r)},quote:e=>{t();var r=k();t(),n(e,r)},$$slots:{intro:!0,quote:!0}});var u=a(l,2);_(u,{title:`Build precise client meal plans in minutes`,steps:{"Set each client's targets":`Enter their calories, macros and any limits or exclusions, like low sodium, high fiber or no gluten.`,"Create their meal plan":`Generate a full week of meals, recipes and grocery lists that match their personal targets in one click.`,"Deliver and adjust":`Review their food logs, tweak the plan, and send the next week to their app or as a branded PDF.`}});var d=a(u,2);c(d,{pitch:e=>{var r=A();t(4),n(e,r)},app:e=>{var r=j();t(6),n(e,r)},$$slots:{pitch:!0,app:!0}});var p=a(d,2);f(p,{});var h=a(p,2);S(h,{title:`One tool for every kind of practice`,use_cases:{"Private practice":`Branded plans that make your service worth the retainer.`,"Outpatient & clinical":`Plans that respect diet orders and make discharge guidance stick.`,Telehealth:`Everything digital: plans, food logs and follow-ups in the app.`,"Group programs & workshops":`Individual plans for every participant without extra hours.`}});var g=a(h,2);D(g,{});var y=a(g,2);m(y,{});var C=a(y,2);b(C,{});var w=a(C,2);T(w,{});var E=a(w,2);x(E,{children:(e,r)=>{var i=M();t(2),n(e,i)},$$slots:{default:!0}}),n(e,r)}export{P as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/64.DwWDcyZA.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/64.DwWDcyZA.js
deleted file mode 100644
index ae9c3f94e0c246e6738b61fa1901f1f3c5ca26ae..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/64.DwWDcyZA.js
+++ /dev/null
@@ -1,29 +0,0 @@
-import{B as e,Gt as t,R as n,U as r,dt as i,ft as a}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as o}from"../chunks/CC97ourd2.js";import{t as s}from"../chunks/AhgBDP0J.js";import{a as c,c as l,d as u,f as d,g as f,h as p,i as m,l as h,m as g,n as _,o as v,p as y,r as b,s as x,t as S,u as C}from"../chunks/DXuWnWmF.js";var w=e(`It depends on the coach’s credentials, services, and the laws where each
- client is located. A health-coach certification is typically not a license
- to practice dietetics or provide medical nutrition therapy.
Where permitted, non-RD coaches can offer flexible meal ideas for general
- wellness, involve clients in setting goals, and allow substitutions. Eat
- This Much supports this flexibility!
Coaches should not use meal plans to treat medical conditions unless
- appropriately licensed. Clients needing condition-specific guidance should
- be referred to an RD or physician.
For online coaching, check the laws where the client is located. See the HHS telehealth guidance and CDR licensure map .
`,1),T=e(`Frequently Asked Questions `,1);function E(e){var o=T(),c=a(i(o),2);s(c,{question:`Can health coaches give clients meal plans?`,children:(e,r)=>{var i=w();t(6),n(e,i)},$$slots:{default:!0}});var l=a(c,2);s(l,{question:`How much does nutrition coaching software cost?`,children:(e,i)=>{t();var a=r(`Eat This Much Pro starts at $49/month (Control) or $59/month (Collaborate)
- when billed quarterly, scaling with your client count from 10 to unlimited.`);n(e,a)},$$slots:{default:!0}});var u=a(l,2);s(u,{question:`How long does it take to build a client meal plan?`,children:(e,i)=>{t();var a=r(`Minutes. Set the client's calories, macros and restrictions once, and Eat This
- Much generates a full week of meals, recipes and grocery lists in one click.`);n(e,a)},$$slots:{default:!0}});var d=a(u,2);s(d,{question:`Does it work for online nutrition coaching?`,children:(e,i)=>{t();var a=r(`Absolutely. Plans, food logs and adjustments all happen in the app, so remote
- and hybrid coaching work the same as in-person.`);n(e,a)},$$slots:{default:!0}});var f=a(d,2);s(f,{question:`Can I white-label it as my own nutrition coaching app?`,children:(e,i)=>{t();var a=r(`Your logo goes on every plan, email and PDF on all plans, and Collaborate puts
- your branding inside the web and mobile apps your clients use.`);n(e,a)},$$slots:{default:!0}});var p=a(f,2);s(p,{question:`Do my clients get their own app?`,children:(e,i)=>{t();var a=r(`They get their own client account in Eat This Much on web, iOS, and Android.
- You control their permissions, and clients can view plans, make permitted
- changes, see nutrition information, use grocery lists, and log meals for you
- to review.`);n(e,a)},$$slots:{default:!0}});var m=a(p,2);s(m,{question:`Can I run group coaching programs with it?`,children:(e,i)=>{t();var a=r(`Absolutely! Each client gets an individual plan generated from their own
- targets, and you manage everyone from one dashboard.`);n(e,a)},$$slots:{default:!0}}),n(e,o)}var D=e(` `,1);function O(e){g(e,{children:(e,o)=>{var s=D(),c=i(s);p(c,{title:`Plans Matched to Client Goals`,get image(){return C},children:(e,i)=>{t();var a=r(`Calories, macros, diet styles and food exclusions, set per client.`);n(e,a)},$$slots:{default:!0}});var f=a(c,2);p(f,{title:`Your Brand Throughout`,get image(){return d},children:(e,i)=>{t();var a=r(`Plans and emails carry your coaching brand, not ours.`);n(e,a)},$$slots:{default:!0}});var m=a(f,2);p(m,{title:`An App Clients Open Daily`,get image(){return u},children:(e,i)=>{t();var a=r(`Meals, grocery lists and food logging on web, iOS and Android.`);n(e,a)},$$slots:{default:!0}});var g=a(m,2);p(g,{title:`Reuse Plans That Work`,get image(){return h},children:(e,i)=>{t();var a=r(`Turn a successful client plan into a template for the next one.`);n(e,a)},$$slots:{default:!0}});var _=a(g,2);p(_,{title:`Plans Delivered on Schedule`,get image(){return y},children:(e,i)=>{t();var a=r(`Fresh plans reach clients every week by email or app without you lifting a
- finger.`);n(e,a)},$$slots:{default:!0}});var v=a(_,2);p(v,{title:`One Dashboard for Every Client`,get image(){return l},children:(e,i)=>{t();var a=r(`Review logs, tweak targets and jump between clients in seconds.`);n(e,a)},$$slots:{default:!0}}),n(e,s)},$$slots:{default:!0}})}var k=e(`Nutrition & Meal Planning Software for Health Coaches Create personalized meal plans for every client in minutes with nutrition
- coaching software that saves you time, automates the repetitive work, and
- keeps clients accountable between check-ins.
`,1),A=e(`Eat This Much is a life-changer and a game-changer. — Nadia Shalwani, owner of N-Hance `,1),j=e(`Nutrition coaching software with your name on it The plans behind your coaching shouldn’t carry someone else’s logo. Eat
- This Much generates them for you, and everything your clients see carries
- your brand, with the ETM watermark removed.
On Collaborate, your branding runs through the web and mobile apps too. To
- your clients, it all looks like part of the program they already pay you
- for.
`,1),M=e(`A meal planning app for coaches that clients actually use Instead of a PDF that gets forgotten, your clients open an app on web, iOS
- and Android with your branding on it. They see their meals, swap what
- doesn’t fit, shop from auto-built grocery lists and log what they actually
- ate.
Review the logs before every check-in, so the conversation starts from
- what really happened, not what your client remembers.
Grocery lists integrate with Instacart, Walmart, and Amazon Fresh in a
- couple of taps.
`,1),N=e(`Start coaching with better meal plans today Simplify meal planning in your health coaching packages today! Eat This Much
- Pro is free for 14 days, backed by a 30-day, no-questions-asked refund.
`,1),P=e(` `,1);function F(e){var r=P(),s=i(r);o(s,{title:`Nutrition Coaching and Meal Planning Software for Health Coaches`,description:`Save hours with meal planning software for health coaches. Create personalized meal plans, grocery lists, and client nutrition programs in minutes.`});var l=a(s,2);v(l,{intro:e=>{var r=k();t(2),n(e,r)},quote:e=>{t();var r=A();t(),n(e,r)},$$slots:{intro:!0,quote:!0}});var u=a(l,2);_(u,{title:`The fastest way for health coaches to plan client meals`,steps:{"Start with the client data":`Set calories, macros and food preferences straight from your client’s intake or latest check-in.`,"Create their meal plan":`Generate a full week of meals, recipes and grocery lists matched to how they actually eat in one click.`,"Deliver and adjust":`Review their food logs, tweak the plan, and send the next week to their app or as a branded PDF.`}});var d=a(u,2);c(d,{pitch:e=>{var r=j();t(4),n(e,r)},app:e=>{var r=M();t(6),n(e,r)},$$slots:{pitch:!0,app:!0}});var p=a(d,2);f(p,{});var h=a(p,2);S(h,{title:`Nutrition software that fits the way you coach`,use_cases:{"One-on-one coaching":`A personal plan for every client, adjusted at every check-in.`,"Group programs":`Individual plans for a whole cohort without multiplying your workload.`,"Online coaching":`Plans, logs and check-ins happen in the app, wherever your clients are.`,"Habit-based coaching":`Pair behavior goals with meals that make the new habit the easy option.`}});var g=a(h,2);O(g,{});var y=a(g,2);m(y,{});var C=a(y,2);b(C,{});var w=a(C,2);E(w,{});var T=a(w,2);x(T,{children:(e,r)=>{var i=N();t(2),n(e,i)},$$slots:{default:!0}}),n(e,r)}export{F as component};
-//# sourceMappingURL=64.DwWDcyZA.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/64.OVCvDlRM.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/64.OVCvDlRM.js
deleted file mode 100644
index 4bfe70c71d08156ae86ebf1e375322d5d676e0cb..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/64.OVCvDlRM.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{n as t,t as n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i({params:e,url:r}){e.slug.match(/\S+,\S+/)?t(308,`/calories/${e.slug}${r.search}`):n(404)}export{r as universal};
-//# sourceMappingURL=64.OVCvDlRM.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/65.B92pBC7s.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/65.B92pBC7s.js
deleted file mode 100644
index e56629dfbae384bb61247393a061e66aaf676beb..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/65.B92pBC7s.js
+++ /dev/null
@@ -1,24 +0,0 @@
-import{B as e,Gt as t,R as n,U as r,dt as i,ft as a}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as o}from"../chunks/CC97ourd2.js";import{t as s}from"../chunks/AhgBDP0J.js";import{a as c,c as l,d as u,f as d,g as f,h as p,i as m,l as h,m as g,n as _,o as v,p as y,r as b,s as x,t as S,u as C}from"../chunks/DXuWnWmF.js";var w=e(`Frequently Asked Questions `,1);function T(e){var o=w(),c=a(i(o),2);s(c,{question:`How much does nutritionist software cost?`,children:(e,i)=>{t();var a=r(`Eat This Much Pro starts at $49/month (Control) or $59/month (Collaborate)
- when billed quarterly. Plans scale with your client count, from 10 clients to
- unlimited.`);n(e,a)},$$slots:{default:!0}});var l=a(c,2);s(l,{question:`Is there free nutritionist software?`,children:(e,i)=>{t();var a=r(`Eat This Much Pro gives you 14 days free, enough to run real client plans
- before paying anything, plus a 30-day, no-questions-asked money-back
- guarantee.`);n(e,a)},$$slots:{default:!0}});var u=a(l,2);s(u,{question:`Is Eat This Much practice management software for nutritionists?`,children:(e,i)=>{t();var a=r(`It handles the nutrition side of practice management: meal plans, branding,
- the client app and food logs. Most nutritionists run it alongside their
- scheduling and billing tools.`);n(e,a)},$$slots:{default:!0}});var d=a(u,2);s(d,{question:`How do I create a nutritionist meal plan for a client?`,children:(e,i)=>{t();var a=r(`Set the client's calories, macros and food preferences, and Eat This Much
- generates a full week of meals, recipes and grocery lists in one click.`);n(e,a)},$$slots:{default:!0}});var f=a(d,2);s(f,{question:`Can I put my own branding on the meal plans?`,children:(e,i)=>{t();var a=r(`Yes. Your logo replaces the ETM watermark on every plan, email and PDF on all
- plans. On Collaborate, your branding also appears in the web and mobile apps
- your clients use.`);n(e,a)},$$slots:{default:!0}});var p=a(f,2);s(p,{question:`Do my clients get their own app?`,children:(e,i)=>{t();var a=r(`Yes. Web, iOS and Android. Clients view meals, swap foods, use grocery lists
- and log what they ate, and you review it all before each consultation.`);n(e,a)},$$slots:{default:!0}});var m=a(p,2);s(m,{question:`How long does it take to build a client meal plan?`,children:(e,i)=>{t();var a=r(`Minutes. Set the client's targets and preferences once, and Eat This Much
- generates a full week of meals, recipes and grocery lists in one click.`);n(e,a)},$$slots:{default:!0}}),n(e,o)}var E=e(` `,1);function D(e){g(e,{children:(e,o)=>{var s=E(),c=i(s);p(c,{title:`Plans Matched to Clinical Targets`,get image(){return C},children:(e,i)=>{t();var a=r(`Calories, macros, diet styles and food exclusions, set per client.`);n(e,a)},$$slots:{default:!0}});var f=a(c,2);p(f,{title:`Your Practice on Every Plan`,get image(){return d},children:(e,i)=>{t();var a=r(`Plans and emails carry your coaching brand, not ours.`);n(e,a)},$$slots:{default:!0}});var m=a(f,2);p(m,{title:`An App Clients Open Daily`,get image(){return u},children:(e,i)=>{t();var a=r(`Meals, grocery lists and food logging on web, iOS and Android.`);n(e,a)},$$slots:{default:!0}});var g=a(m,2);p(g,{title:`Reuse plans that work`,get image(){return h},children:(e,i)=>{t();var a=r(`Turn one successful plan into a template for similar clients.`);n(e,a)},$$slots:{default:!0}});var _=a(g,2);p(_,{title:`Plans Delivered on Schedule`,get image(){return y},children:(e,i)=>{t();var a=r(`Fresh plans reach clients every week by email or app automatically.`);n(e,a)},$$slots:{default:!0}});var v=a(_,2);p(v,{title:`One Dashboard for Every Client`,get image(){return l},children:(e,i)=>{t();var a=r(`Jump between client accounts and make updates in seconds.`);n(e,a)},$$slots:{default:!0}}),n(e,s)},$$slots:{default:!0}})}var O=e(`Meal Planning & Client Management Software for Nutritionists Create personalized meal plans for every client in minutes, with
- nutritionist software that saves you time, automates the repetitive work,
- and keeps clients on track between consultations.
`,1),k=e(`Eat This Much is a life-changer and a game-changer. — Nadia Shalwani, owner of N-Hance `,1),A=e(`Professional nutritionist software under your own name Your practice’s name goes on every plan, email and PDF, and the Eat This
- Much watermark comes off. On Collaborate, your branding appears inside the
- web and mobile apps too.
Between appointments, clients keep working with your practice, not with a
- third-party app they’ve never heard of.
`,1),j=e(`A meal planning app for coaches that clients actually use Instead of a PDF that gets forgotten, your clients open an app on web, iOS
- and Android with your branding on it. They see their meals, swap what
- doesn’t fit, shop from auto-built grocery lists and log what they actually
- ate.
Check their food logs before each consultation, so you know exactly how
- the week went, not what your client remembers.
Grocery lists integrate with Instacart, Walmart, and Amazon Fresh in a
- couple of taps.
`,1),M=e(`Put client meal planning on autopilot today Give every client a nutrition plan they’ll actually follow! Eat This Much
- Pro is free for 14 days, backed by a 30-day, no-questions-asked refund.
`,1),N=e(` `,1);function P(e){var r=N(),s=i(r);o(s,{title:`Meal Planning & Client Management Software for Nutritionists`,description:`Save hours with meal planning software for nutritionists. Create personalized meal plans, grocery lists and custom programs for every client in minutes.`});var l=a(s,2);v(l,{intro:e=>{var r=O();t(2),n(e,r)},quote:e=>{t();var r=k();t(),n(e,r)},$$slots:{intro:!0,quote:!0}});var u=a(l,2);_(u,{title:`Build client meal plans in minutes`,steps:{"Set each client's targets":`Enter their calories, macros, diet style and any foods to avoid.`,"Create their meal plan":`Generate a full week of meals, recipes and grocery lists matched to how they actually eat in one click.`,"Deliver and adjust":`Review their food logs, tweak the plan, and send the next week to their app or as a branded PDF.`}});var d=a(u,2);c(d,{pitch:e=>{var r=A();t(4),n(e,r)},app:e=>{var r=j();t(6),n(e,r)},$$slots:{pitch:!0,app:!0}});var p=a(d,2);f(p,{});var h=a(p,2);S(h,{title:`One tool for every kind of client`,use_cases:{"Weight management":`Calorie-controlled plans with meals clients enjoy following.`,"Gut health & sensitivities":`Exclusions from single ingredients to whole food groups.`,"Plant-based & specialty diets":`Everything digital: plans, food logs and follow-ups in the app.`,"Sports & performance":`Protein and macro targets for active clients.`}});var g=a(h,2);D(g,{});var y=a(g,2);m(y,{});var C=a(y,2);b(C,{});var w=a(C,2);T(w,{});var E=a(w,2);x(E,{children:(e,r)=>{var i=M();t(2),n(e,i)},$$slots:{default:!0}}),n(e,r)}export{P as component};
-//# sourceMappingURL=65.B92pBC7s.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/65.e3X36vf-.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/65.e3X36vf-.js
deleted file mode 100644
index 4ba47243fb29ba40bf447b0f3af7c03ed520ecc1..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/65.e3X36vf-.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{n as t}from"../chunks/gDZQDUhF.js";var n=e({load:()=>r});function r({params:e,url:n}){t(308,`/calories/${e.slug}-${e.id}${n.search}`)}export{n as universal};
-//# sourceMappingURL=65.e3X36vf-.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/66.Cu2C7MLX.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/66.Cu2C7MLX.js
deleted file mode 100644
index 033569a8e89f3d4cba053955389256e6a8416da1..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/66.Cu2C7MLX.js
+++ /dev/null
@@ -1,28 +0,0 @@
-import{B as e,Gt as t,R as n,U as r,dt as i,ft as a}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as o}from"../chunks/CC97ourd2.js";import{t as s}from"../chunks/AhgBDP0J.js";import{a as c,c as l,d as u,f as d,g as f,h as p,i as m,l as h,m as g,n as _,o as v,p as y,r as b,s as x,t as S,u as C}from"../chunks/DXuWnWmF.js";var w=e(`Frequently Asked Questions `,1);function T(e){var o=w(),c=a(i(o),2);s(c,{question:`Can personal trainers give clients meal plans?`,children:(e,i)=>{t();var a=r(`Rules vary by state, certification, and the type of guidance you provide. Eat
- This Much helps you create plans from the targets, preferences, and
- restrictions you set, but it does not change your professional scope. Check
- the requirements that apply to you and refer clients to a qualified nutrition
- professional when appropriate.`);n(e,a)},$$slots:{default:!0}});var l=a(c,2);s(l,{question:`How much does nutrition software for personal trainers cost?`,children:(e,i)=>{t();var a=r(`Eat This Much Pro starts at $49/month (Control) or $59/month (Collaborate)
- when billed quarterly. Plans scale with your client count, from 10 clients to
- unlimited.`);n(e,a)},$$slots:{default:!0}});var u=a(l,2);s(u,{question:`How long does it take to build a client meal plan?`,children:(e,i)=>{t();var a=r(`Minutes. Set the client’s calories, macros and restrictions once, and Eat This
- Much generates a full week of meals, recipes and grocery lists in one click.`);n(e,a)},$$slots:{default:!0}});var d=a(u,2);s(d,{question:`Can I put my own branding on the meal plans? `,children:(e,i)=>{t();var a=r(`Yes. Your logo replaces the ETM watermark on every plan, email and PDF on all
- plans. With Collaborate, clients access their plans through the Eat This Much
- web and mobile apps, where your logo is displayed prominently inside their
- account.`);n(e,a)},$$slots:{default:!0}});var f=a(d,2);s(f,{question:`Do my clients get their own app?`,children:(e,i)=>{t();var a=r(`They get their own client account in Eat This Much on web, iOS, and Android.
- You control their permissions, and clients can view plans, make permitted
- changes, see nutrition information, use grocery lists, and log meals for you
- to review.`);n(e,a)},$$slots:{default:!0}});var p=a(f,2);s(p,{question:`Can I set different macros for cutting and bulking clients?`,children:(e,i)=>{t();var a=r(`Yes. Every client gets their own calorie and macro targets, diet type, food
- exclusions and recipe collections, and you can change them any time.`);n(e,a)},$$slots:{default:!0}}),n(e,o)}var E=e(` `,1);function D(e){g(e,{children:(e,o)=>{var s=E(),c=i(s);p(c,{title:`Plan Around Training Goals`,get image(){return C},children:(e,i)=>{t();var a=r(`Per-client calories and macros for cutting, bulking or maintenance.`);n(e,a)},$$slots:{default:!0}});var f=a(c,2);p(f,{title:`Your Branding Everywhere`,get image(){return d},children:(e,i)=>{t();var a=r(`The ETM watermark comes off your PDFs and your logo goes on.`);n(e,a)},$$slots:{default:!0}});var m=a(f,2);p(m,{title:`A Proven App for Your Clients`,get image(){return u},children:(e,i)=>{t();var a=r(`Give clients access to the polished ETM app on web, iOS, and Android, with
- your logo displayed prominently inside their account.`);n(e,a)},$$slots:{default:!0}});var g=a(m,2);p(g,{title:`Reuse Plans That Work`,get image(){return h},children:(e,i)=>{t();var a=r(`Turn a successful client plan into a template for the next one.`);n(e,a)},$$slots:{default:!0}});var _=a(g,2);p(_,{title:`Plans Delivered on Schedule`,get image(){return y},children:(e,i)=>{t();var a=r(`Fresh plans reach clients every week by email or app without you lifting a
- finger.`);n(e,a)},$$slots:{default:!0}});var v=a(_,2);p(v,{title:`Every Client in One Dashboard`,get image(){return l},children:(e,i)=>{t();var a=r(`Jump between client accounts and make updates in seconds.`);n(e,a)},$$slots:{default:!0}}),n(e,s)},$$slots:{default:!0}})}var O=e(`Nutrition & Meal Planning Software for Personal Trainers Create personalized meal plans for every training client in minutes, with
- software that saves you time, automates the nutrition side of your
- business, and keeps clients on track between sessions.
`,1),k=e(`This tool is the best of its kind. — Mike Howard, professional trainer and founder of Lean Minded `,1),A=e(`Sell meal plans under your own training brand Add meal planning to your training packages without building every week by
- hand. Every PDF is fully branded with your logo and no Eat This Much
- watermark. With Collaborate, clients use the polished Eat This Much web
- and mobile apps, with your logo displayed prominently inside their
- account.
Set your own price and package meal planning as part of your services. You
- build the client relationship, and Eat This Much handles the technology.
`,1),j=e(`A nutrition app for your personal training clients Check food logs before each session, so you know exactly what happened
- between workouts and where a client may need more support.
Grocery lists integrate with Instacart, Walmart, and Amazon Fresh, making
- it easier for clients to turn their plan into action
`,1),M=e(`Start planning client meals today Add meal planning to your training packages today! Eat This Much Pro is free
- for 14 days, backed by a 30-day, no-questions-asked refund.
`,1),N=e(` `,1);function P(e){var r=N(),s=i(r);o(s,{title:`Nutrition & Meal Planning Software for Personal Trainers`,description:`Save hours with nutrition software for personal trainers. Create personalized meal plans, grocery lists and macro-based nutrition plans in minutes.`});var l=a(s,2);v(l,{intro:e=>{var r=O();t(2),n(e,r)},quote:e=>{t();var r=k();t(),n(e,r)},$$slots:{intro:!0,quote:!0}});var u=a(l,2);_(u,{title:`Build a Week of Client Meal Plans in Minutes`,steps:{"Profile each client":`Set calories, macros, diet style and food restrictions for cutting, bulking or maintenance.`,"Generate their meal plan":`Create a full week of meals, recipes and grocery lists built around their training goals in one click.`,"Deliver and adjust":`Send a branded PDF or push it to their app, then tweak meals as their program changes.`}});var d=a(u,2);c(d,{pitch:e=>{var r=A();t(4),n(e,r)},app:e=>{var r=j();t(4),n(e,r)},$$slots:{pitch:!0,app:!0}});var p=a(d,2);f(p,{});var h=a(p,2);S(h,{title:`One tool for every client goal`,use_cases:{"Weight loss":`Calorie-controlled plans with meals clients enjoy, so the deficit sticks.`,"Muscle gain":`High-protein plans built around each client’s macro targets and training days.`,"Body recomposition":`Precise macro splits without the spreadsheet maths.`,"General fitness":`Balanced, flexible plans for clients who just want to eat better.`}});var g=a(h,2);D(g,{});var y=a(g,2);m(y,{});var C=a(y,2);b(C,{});var w=a(C,2);T(w,{});var E=a(w,2);x(E,{children:(e,r)=>{var i=M();t(2),n(e,i)},$$slots:{default:!0}}),n(e,r)}export{P as component};
-//# sourceMappingURL=66.Cu2C7MLX.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/66.hp-6HERZ.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/66.hp-6HERZ.js
deleted file mode 100644
index 9dc53b2f0095da92d1eb91ba6a8c10fbe1b4c7f5..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/66.hp-6HERZ.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{n as t}from"../chunks/gDZQDUhF.js";import{i as n}from"../chunks/B2hH328b.js";var r=e({load:()=>i});async function i({fetch:e,params:r,url:i}){let a=Object.fromEntries(i.searchParams);a.affiliate_username=r.username,await n(e,`/api/save-referrer/`,a),t(302,i.searchParams.size?`/?${i.searchParams}`:`/`)}export{r as universal};
-//# sourceMappingURL=66.hp-6HERZ.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/67.DjaoR-P6.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/67.DjaoR-P6.js
deleted file mode 100644
index 5c6a85a3c18956e77869950fc3023ff0788277b2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/67.DjaoR-P6.js
+++ /dev/null
@@ -1,9889 +0,0 @@
-import{A as e,B as t,R as n,dt as r,ft as i}from"../chunks/Baj6zc74.js";import"../chunks/LjoaCeA2.js";import"../chunks/TRI33amZ.js";import{t as a}from"../chunks/CC97ourd2.js";var o=`
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- Created by:
- Super Cool Trainer
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- Your Meal Plan
-
-
-
- 2017-05-17 to 2017-05-18
-
-
- To make
- changes or re-build this plan, log in at www.EatThisMuch.com
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- If
- these links don't work, scroll to the bottom to make sure the whole
- email is loaded.
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- Wednesday, May 17
- 2275
- Calories • 182g
- Carbs (27g
- Fiber) • 126g Fat
- • 126g
- Protein
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- Scaled
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- Ingredients
- for 2 bowl:
-
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- 2
- oz (60 raisins)
- Raisins
-
- 2
- cup
- Water
-
- 1/2
- tsp
- Cinnamon
-
- 4
- tsp brownulated
- Brown sugar
-
- 1
- cup
- Oatmeal
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- Ingredients
- for 4 strips:
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- Ingredients
- for 3 serving:
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- 15
- cup
- Spinach
-
- 6
- large
- Scallions
-
- 1 1/2
- lemon yields
- Lemon juice
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- 3
- tbsp
- Olive oil
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- 3
- dash
- Pepper
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- Ingredients
- for 3 serving:
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- 2 1/4
- cloves, minced
- Garlic
-
- 2 1/4
- roll
- Hamburger bun
-
- 3/4
- tsp
- Chili powder
-
- 18
- oz
- Pork shoulder
-
- 3/8
- dash
- Salt
-
- 0.281
- cup
- Vinegar
-
- 3/8
- tsp
- Paprika
-
- 1/8
- cup
- Ketchup
-
- 3/4
- tsp
- Worcestershire sauce
-
- 3/8
- tsp, crumbled
- Bay leaf
-
- 3/8
- large
- Onions
-
- 3/4
- tbsp
- Dijon mustard
-
- 0.094
- cup packed
- Brown sugar
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- 3/8
- tbsp
- Tomato paste
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- 3/8
- pepper
- Jalapeno peppers
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- Ingredients
- for 1 serving:
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- 3
- tbsp
- Peanut butter
-
- 1
- block
- Tofu
-
- 1 1/2
- cloves, minced
- Garlic
-
- 1/2
- tbsp
- Ginger root
-
- 1/2
- tbsp
- Brown sugar
-
- 1
- tsp
- Soy sauce
-
- 1/2
- cup
- Green beans
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- 5
- mushroom
- Mushrooms
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- Herb roasted carrots with mustard
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- 1 serving
- • 146
- Cal
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- Directions
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- Full
- Recipe
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- Ingredients
- for 1 serving:
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- 1
- cup chopped
- Carrots
-
- 3/4
- tbsp
- Olive oil
-
- 1/4
- dash
- Salt
-
- 1/4
- dash
- Pepper
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- 1/8
- tbsp
- Parsley
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- 1/2
- tsp
- Dijon mustard
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- 1/8
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- Ingredients
- for 1 shake:
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- 1/2
- cup
- Vanilla ice cream
-
- 30
- grams
- Whey protein powder
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- 1
- cup
- Reduced fat milk
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- Thursday, May 18
- 2113
- Calories • 137g
- Carbs (29g
- Fiber) • 116g Fat
- • 142g
- Protein
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- Fluffy omelet with
- cheese and spinach
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- 1 omelet
- • 545
- Cal
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- Directions
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- Full
- Recipe
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- Ingredients
- for 2 omelet:
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-
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- 6
- extra large
- Egg
-
- 4
- tbsp
- Butter
-
- 1 1/2
- oz
- Cheddar cheese
-
- 2
- tbsp chopped
- Chives
-
- 2
- dash
- Salt
-
- 2
- dash
- Pepper
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- 12
- leaf
- Spinach
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- Ingredients
- for 3 serving:
-
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- 24
- oz
- Nonfat greek yogurt
-
- 1 1/2
- cup, halves
- Apricots, dried
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- Ingredients
- for 3 sandwich:
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- 6
- slice, regular
- Rye bread
-
- 3
- serving
- Corned Beef
-
- 6
- tbsp
- Sauerkraut
-
- 6
- slice (1 oz)
- Swiss cheese
-
- 1
- tbsp
- Dijon mustard
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- Ingredients
- for 1 serving:
-
-
-
-
-
-
- 0.063
- tsp
- Cayenne pepper
-
- 1/2
- breast, bone and skin removed
- Chicken breast
-
- 0.063
- cup
- Chicken broth
-
- 1/4
- cup
- Asparagus
-
- 1/4
- cup chopped
- Broccoli
-
- 1/4
- tsp
- Ginger
-
- 1/2
- cup, pieces or slices
- Mushrooms
-
- 1/4
- medium
- Carrots
-
- 1/4
- extra large
- Egg
-
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-
- Ingredients
- for 1 serving:
-
-
-
-
-
-
- 0.3
- cup
- Hummus
-
- 1.049
- cup strips or slices
- Carrots
-
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-
-
- Ingredients
- for 1 serving:
-
-
-
-
-
-
- 1/2
- cup
- Coconut milk
-
- 16
- grams
- Whey protein powder
-
- 1/3
- cup, unthawed
- Blackberries, frozen
-
- 2
- tbsp, whole
- Flaxseed
-
- 3/4
- cup
- Water
-
- 1
- serving 1 packet
- Aspartame
-
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- Recipe directions
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- Fast Oatmeal
- Directions are for original
- recipe
- of 1 bowl
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- 1. Add the oats, water and raisins together and put in the microwave for 45 seconds. Stir once and then microwave again for 45 seconds.
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-Set it aside for a couple of minutes to absorb more liquid. Then sprinkle with cinnamon and brown sugar.
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- Bacon
- Directions are for original
- recipe
- of 4 strips
-
- 1. Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
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- 2. Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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- Spinach salad
- Directions are for original
- recipe
- of 2 serving
-
- 1. Wash spinach well, drain, and chop. Squeeze out excess water. Chop green onions.
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- 2. Put spinach in a mixing bowl and add the scallions/green onions, oil, pepper, and the juice from 1 squeezed lemon. Toss and serve.
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- Pulled Pork Sandwich
- Directions are for original
- recipe
- of 8 serving
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- 1. Chop onion. Peel garlic cloves. Chop and seed jalapeno pepper. Trim pork of excess fat.
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- 2. Pure all of the sauce ingredients (everything except the bay leaf, the pork and the buns) in a blender until smooth. If you have extra time, marinate the pork in the sauce overnight or for several hours before cooking.
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- 3. Put sauce, bay leaf, and pork into a large pot and add 1 quart of water. Bring mixture to a boil and simmer, covered, turning frequently, for 2 hours or until the meat pulls apart easily with a fork.
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- 4. Remove from heat and cool pork in the sauce. When cool enough to touch, remove the pork from the sauce and shred into small pieces. Set aside.
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- 5. Put the sauce back on the stove and bring it to a low boil. Let the sauce boil down until it has been reduced by two thirds. Add the pork back to the sauce. Salt to taste. Remove bay leaf before serving. Serve hot over open-face hamburger buns.
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- Peanut Tofu
- Directions are for original
- recipe
- of 2 serving
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- 1. Peanut sauce: In a small saucepan, heat peanut butter, soy sauce, finely chopped ginger and garlic, and brown sugar on low heat until all ingredients are mixed. Add chili paste to taste. Add water to desired consistency of sauce.
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- 2. While heating the peanut sauce, heat tofu either by boiling or broiling (broiling will take longer, about 30 minutes in the oven).
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- 3. Combine tofu and peanut sauce with steamed or boiled vegetables.
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- Herb roasted carrots with mustard
- Directions are for original
- recipe
- of 4 serving
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- 1. Heat the oven to 450°F and arrange a rack in the middle.
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- 2. Place the carrots on a baking sheet, drizzle with half of the oil, season with salt and pepper, and toss to evenly coat. Roast, shaking the pan occasionally, until a knife easily pierces the carrots, about 10 to 15 minutes. (Smaller carrots will cook in less time.) Remove from the oven and set aside while you prepare the herbed mustard.
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- 3. Add the other half of the oil to a large frying pan over medium heat (a tablespoon of butter works best here if you're not strictly paleo). Add the mustard and stir to combine. Add the roasted carrots and chopped herbs and toss to coat the carrots in the mustard mixture. Season with salt and pepper as needed.
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- Vanilla protein milkshake
- Directions are for original
- recipe
- of 1 shake
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- 1. Mix in blender.
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- Fluffy omelet with cheese and spinach
- Directions are for original
- recipe
- of 1 omelet
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- 1. (0.75 ounces cheddar cheese = 3 tablespoons, shredded. Use your preferred cheese)
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- 2. Optional: Separate egg yolks. Stir egg yolks together in a bowl. In a separate bowl, beat the eggs whites with a whisk or beater until soft peaks form. Fold the whites into the yolks. For a less fluffy result, just beat the eggs.
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- 3. Preheat broiler to high temperature.
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- 4. Heat a 10 inch (25cm) nonstick frying pan over medium heat and add butter. Once the butter sizzles, pour in egg mixture evenly over the pan. Reduce heat to low and cook until set and golden brown (about 5 mins).
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- 5. Remove the pan from heat and sprinkle the top of the omelet with cheese, chives, salt, and pepper. Place omelet in frying pan under the broiler and cook until cheese melts, or 1-2 mins.
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- 6. Remove frying pan from broiler, place spinach on top of cheese. Gently fold the omelet in half and serve.
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- Yogurt & Apricots
- Directions are for original
- recipe
- of 1 serving
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- 1. Chop dried apricots into pieces and mix into yogurt. Enjoy!
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- Rueben Sandwich
- Directions are for original
- recipe
- of 1 sandwich
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- 1. Toast the bread
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- 2. Heat the Corned beef
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- 3. Put it all on the sandwich
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- 4. serve with pickles
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- Chicken Stir-Fry
- Directions are for original
- recipe
- of 4 serving
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- 1. Heat the chicken stock or broth in a non-stick wok over medium-high heat. Chop the vegetables.
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- 2. Cut the chicken into strips or chunks and add to the wok (or any other protein choice - tofu, lamb, beef, shrimp). Cook until almost done.
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- 3. Add the vegetables, cayenne pepper and ginger, cook until tender.
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- 4. Seperately, quickly scramble the egg and then it mix through the stir-fry thorougly.
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- 5. Serve hot.
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- Carrots with hummus
- Directions are for original
- recipe
- of 1 serving
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- 1. Dip carrots into hummus, eat.
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- Berry Shake
- Directions are for original
- recipe
- of 1 serving
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- 1. Put everything in the blender and whiz it together.
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- Grocery
- List
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- From 2017-05-17 to 2017-05-18
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- Chives
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- Raw
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- 2 tbsp chopped (6 g)
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- Spinach
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- Raw
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- 19 cup (570 g)
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- Garlic
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- Raw
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- 3 3/4 clove (11 g)
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- Onions
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- Raw
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- 2/3 medium (2-1/2" dia) (73 g)
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- Carrots
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- Raw
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- 4 large (7-1/4" to 8-/1/2" long) (288 g)
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- Scallions
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- Spring onions or scallions (includes
- tops and bulb), raw
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- 10 medium (4-1/8" long) (150 g)
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- Jalapeno peppers
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- Raw
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- 1/2 pepper (7 g)
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- Broccoli
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- Raw
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- 1/4 cup chopped (23 g)
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- Asparagus
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- Raw
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- 2 1/4 spear, medium (5-1/4" to 7" long) (36 g)
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- Ginger root
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- Raw
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- 1/2 tbsp (3 g)
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- Green beans
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- Snap, Green, cooked, boiled, drained,
- without salt
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- 1/2 cup (63 g)
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- Mushrooms
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- Shiitake, raw
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- 5 mushroom (95 g)
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- Ketchup
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- Low sodium
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- 2 tbsp (30 g)
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- Parsley
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- Raw
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- 1/4 tbsp (0.95 g)
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- Tomato paste
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- Canned, without salt added
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- 1/4 cup (66 g)
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- Mushrooms
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- White, raw
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- 1/2 cup, whole (48 g)
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- Sauerkraut
- Canned, solids and liquids
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- 1/2 cup (71 g)
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- Lemon juice
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- Raw
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- 4 3/4 tbsp (71 g)
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- Apricots, dried
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- Sulfured, uncooked
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- 1 1/2 cup, halves (195 g)
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- Raisins
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- Seedless
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- 1/2 cup (not packed) (73 g)
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- Blackberries, frozen
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- Unsweetened
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- 1/3 cup, unthawed (50 g)
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- Whey protein
- powder
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- Gold Standard, Any
- flavor, 100% whey
- protein
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- 1 2/3 scoop (30g) (50 g)
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- Reduced fat milk
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- Fluid, 2% milkfat, with added vitamin a
- and vitamin d
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- 1 cup (244 g)
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- Egg
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- Whole, fresh eggs
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- 6 1/4 extra large (350 g)
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- Butter
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- Unsalted
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-
-
-
-
-
- 4 tbsp (57 g)
-
-
-
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-
-
-
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-
-
-
-
-
- Cheddar cheese
-
-
-
-
-
-
-
-
- 1 1/2 oz (43 g)
-
-
-
-
-
-
-
-
-
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- Swiss cheese
-
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-
-
-
- Nonfat greek yogurt
-
- Nonfat, plain
-
-
-
-
-
-
-
-
-
- 3 cup (720 g)
-
-
-
-
-
-
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-
-
-
-
-
-
- Water
-
- Plain, clean
- water
-
-
-
-
-
-
-
-
-
- 2 3/4 cup (651 g)
-
-
-
-
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-
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-
-
-
-
-
-
- Chicken breast
-
- Broilers or fryers,
- meat only, raw
-
-
-
-
-
-
-
-
-
- 1/2 breast, bone and skin removed (118 g)
-
-
-
-
-
-
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-
-
-
-
-
-
-
- Bacon
-
- Raw, cured pork
-
-
-
-
-
-
-
-
-
- 1 3/4 oz (50 g)
-
-
-
-
-
-
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-
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-
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-
-
-
-
-
-
-
-
-
-
- Pork shoulder
- Cured, blade roll, separable lean and fat, roasted
-
-
-
-
-
-
-
-
-
- 18 oz (510 g)
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
- Salt
-
- Table
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (4.5 g)
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
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-
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-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
- Pepper
-
- Spices, black
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.6 g)
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
- Vinegar
-
- Distilled
-
-
-
-
-
-
-
-
-
- 1/3 cup (80 g)
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
- Dill weed
-
- Spices, dried
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (0.775 g)
-
-
-
-
-
-
-
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-
-
-
-
-
-
- Bay leaf
-
- Spices
-
-
-
-
-
-
-
-
-
- 1/4 tbsp, crumbled (0.45 g)
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
- Cinnamon
-
- Spices, ground
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.95 g)
-
-
-
-
-
-
-
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-
-
-
-
-
- Dijon mustard
-
- Grey poupon
-
-
-
-
-
-
-
-
-
- 2 tbsp (30 g)
-
-
-
-
-
-
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-
-
-
-
-
-
- Chili powder
-
- Spices
-
-
-
-
-
-
-
-
-
- 1/3 tbsp (2.5 g)
-
-
-
-
-
-
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-
-
-
-
-
-
- Ginger
-
- Spices, ground
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.35 g)
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
- Paprika
-
- Spices
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.73 g)
-
-
-
-
-
-
-
-
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-
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-
-
-
-
-
-
-
-
-
-
- Cayenne pepper
-
- Spices, red or cayenne
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (1.32 g)
-
-
-
-
-
-
-
-
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-
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-
-
-
-
-
-
-
-
-
-
-
-
-
- Chicken broth
-
- Soup, canned,
- less/reduced
- sodium
-
-
-
-
-
-
-
-
-
- 1/4 cup (60 g)
-
-
-
-
-
-
-
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-
-
-
-
-
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-
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-
-
-
-
-
-
-
-
-
-
-
- Worcestershire sauce
-
-
-
-
-
-
-
-
- 1/3 tbsp (5.7 g)
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
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-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Soy sauce
-
- Made from soy and
- wheat (shoyu)
-
-
-
-
-
-
-
-
-
- 1/3 tbsp (5.3 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
- Hummus
-
- Commercial
-
-
-
-
-
-
-
-
-
- 5 tbsp (75 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Tofu
-
- Firm, prepared with calcium sulfate and
- magnesium chloride (nigari)
-
-
-
-
-
-
-
-
-
- 11 1/2 oz (326 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Peanut butter
-
- Smooth style, with salt
-
-
-
-
-
-
-
-
-
- 3 tbsp (48 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Flaxseed
-
- Seeds
-
-
-
-
-
-
-
-
-
- 1/4 cup, whole (42 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Coconut milk
-
- Nuts, canned (liquid expressed from
- grated meat and water)
-
-
-
-
-
-
-
-
-
- 1/2 cup (113 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Oatmeal
-
- Cereals, Quaker, dry
- rolled oats
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
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-
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-
-
-
-
-
-
-
-
-
-
-
-
- Rye bread
-
-
-
-
-
-
-
-
- 6 slice, regular (192 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Hamburger bun
-
- Mixed-grain
-
-
-
-
-
-
-
-
-
- 2 1/4 roll (97 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Olive oil
-
- Salad or
- cooking
-
-
-
-
-
-
-
-
-
- 3 3/4 tbsp (51 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Vanilla ice
- cream
-
- Light
-
-
-
-
-
-
-
-
-
- 1/2 cup (76 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Aspartame
- Sweeteners, tabletop, equal, packets
-
-
-
-
-
-
-
-
-
- 1/4 tbsp (2.63 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
- Brown sugar
-
-
-
-
-
-
-
-
- 1/3 cup unpacked (48 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
- Corned Beef
-
- Carl Buddig -
- Walmart
-
-
-
-
-
-
-
-
-
- 3 serving (168 g)
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Sample meal plan email With Eat This Much Pro, you can create, save, and send as many meal plans as
- you want. If you give your clients an ETM account, you can apply the meal
- plans to their account to view and edit in their own meal planner interface,
- or you can just send them the meal plan directly to their email (or download
- it as a PDF).
Your logo will appear in the client's ETM accounts, as well as on any meal
- plans that you send to clients or download yourself.
You can completely edit the text and images in these plans via the "Send
- plan emails" tab on your Pro account. We also offer 3 different formats for creating the plans, the "Standard" version
- (shown below), a condensed version, and also a plaintext version.
`,1);function c(t){var c=s(),l=r(c);a(l,{title:`Sample meal plan email`});var u=i(l,10);e(u,()=>o),n(t,c)}export{c as component};
-//# sourceMappingURL=67.DjaoR-P6.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/67.vS-1h7X1.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/67.vS-1h7X1.js
deleted file mode 100644
index facb17e9f88270abe5a2126188cfb26c93eb79ff..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/67.vS-1h7X1.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{i as t}from"../chunks/BDlFuQsw.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i(){throw n(301,`${t}/registration?professional`)}export{r as universal};
-//# sourceMappingURL=67.vS-1h7X1.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/68.CYCMKq9j.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/68.CYCMKq9j.js
deleted file mode 100644
index bcc050ae9fa0818c2f46fb806535471edb41f291..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/68.CYCMKq9j.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{n as t}from"../chunks/gDZQDUhF.js";var n=e({load:()=>r});function r(){throw t(308,`/blog/`)}export{n as universal};
-//# sourceMappingURL=68.CYCMKq9j.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/68.Cr059s_d.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/68.Cr059s_d.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/68.Cr059s_d.js
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-import{A as e,B as t,Gt as n,Kt as r,R as i,U as a,dt as o,ft as s,ut as c}from"../chunks/Baj6zc74.js";import"../chunks/BNBIg9Ji.js";import"../chunks/LjoaCeA2.js";import{t as l}from"../chunks/BgAJ7FpT.js";import"../chunks/TRI33amZ.js";import{t as u}from"../chunks/CC97ourd2.js";var d=`
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-Day 1
-1498 Cal • 137.4g Carbs (39.9g Fiber) • 47.9g Fat • 137.5g Protein
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-Day 2
-1509 Cal • 143.1g Carbs (24.2g Fiber) • 46.5g Fat • 136.2g Protein
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-Day 3
-1505 Cal • 112.6g Carbs (22.5g Fiber) • 60.8g Fat • 134.0g Protein
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-Day 4
-1500 Cal • 102.7g Carbs (25.4g Fiber) • 71.2g Fat • 122.5g Protein
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-Day 5
-1493 Cal • 113.3g Carbs (23.7g Fiber) • 55.9g Fat • 140.8g Protein
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-Almonds
-Per 1 ounce (1 serving): • 6.1g Carbs (3.5g Fiber) • 14.2g Fat • 6.0g Protein
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- 14 g Almonds
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-Almonds and Blueberries Yogurt Snack
-Per 1 serving : • 19.8g Carbs (3.3g Fiber) • 6.9g Fat • 21.4g Protein
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- 180 g Greek yogurt, nonfat
- 74 g Blueberries
- 10 almond Almonds
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-1 Place the yogurt in a bowl and top with the blueberries followed by the sliced almonds. Enjoy!
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-Bacon
-Per 2 strips (1 serving): • 0.3g Carbs (0g Fiber) • 9.5g Fat • 3.0g Protein
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-1 Cook bacon in a skillet over medium to medium-high heat until browned and crisp, turning to brown evenly.
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-2 Bacon can also be cooked in an oven at 350F for about 20 minutes, or microwave at about 50-60 seconds per strip.
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-Baked Eggs in Ham
-Per 1 serving : • 2.8g Carbs (0.8g Fiber) • 10.2g Fat • 16.4g Protein
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- 2 slice Ham
- 1 extra large Egg, whole
- 1 dash Salt
- 1 dash Black pepper
- 0.3 g Paprika
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-1 Preheat oven to 375°F.
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-2 Line a muffin tin with thick slices of ham. Crack an egg into each muffin spot, and season with salt, pepper, and paprika.
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-3 Bake for 20 minutes. Allow to cool for two to three minutes, remove slowly from muffin tin, and enjoy!
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-Chicken Fajitas
-Per 1 serving : • 29.9g Carbs (2.9g Fiber) • 11.2g Fat • 31.1g Protein
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- 1 breast fillet Chicken breast
- 1/2 medium Red bell pepper
- 1/4 medium Onion
- 0.8 g Fajita seasoning mix
- 30 g Water
- 1 tortilla, medium Flour tortillas
- 5.2 g Canola oil
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-1 Slice the red bell peppers, onions, and chicken breasts into long strips.
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-2 Heat the canola oil in a large pan over medium heat. Cook the peppers and onions until the onions begin to turn translucent, then remove them from the pan.
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-3 Add the chicken strips to the pan and cook until they are no longer pink, stirring frequently. Return the vegetables to the pan, add the fajita seasoning mix and water, and cook until the water is reduced.
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-4 Serve the mixture in warmed flour tortillas.
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-Cinnamon Swirl Pumpkin Pie Protein Pancakes
-Per 1 serving : • 29.5g Carbs (5.7g Fiber) • 2.1g Fat • 40.9g Protein
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- 1 scoop (30g) Whey protein powder
- 27 g Rolled oats
- 61 g Pumpkin, canned
- 122 g Egg white
- 1.3 g Cinnamon
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-1 In a bowl, mix together the whey protein powder, rolled oats, pumpkin, egg whites, and cinnamon.
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-2 Spray a medium-sized skillet with nonstick spray and heat over medium heat.
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-3 Pour the batter onto the hot skillet to your desired pancake size.
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-4 Once tiny bubbles appear on the top of the pancake, flip and cook until golden brown on both sides.
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-5 Serve immediately with your favorite toppings.
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-Cottage Cheese with Cucumber and Tomato
-Per 1 serving : • 13.9g Carbs (1.7g Fiber) • 2.6g Fat • 29.6g Protein
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- 226 g Cottage cheese
- 6 cherry tomato Cherry tomatoes
- 104 g Cucumber
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-1 Chop cucumbers and tomatoes. Mix with cottage cheese and serve.
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-Easy Pan-Fried Lemon Chicken
-Per 1 serving : • 0.6g Carbs (0.1g Fiber) • 6.5g Fat • 26.6g Protein
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- 2 breast fillet Chicken breast
- 15 g Lemon juice
- 6.8 g Olive oil
- 1.5 g Salt
- 0.3 g Black pepper
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-1 Flatten the chicken breast to an even thickness using a rolling pin or meat pounder.
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-2 Combine the chicken breast, lemon juice, 1 tablespoon of olive oil, salt, and pepper in a ziplock bag.
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-3 Optionally, marinate the chicken in the refrigerator for 30 minutes.
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-4 Heat the remaining olive oil in a skillet over medium-high heat.
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-5 Cook the chicken for 4-5 minutes per side, or until it reaches an internal temperature of 165°F.
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-6 Let the chicken rest for 5 minutes before slicing and serving.
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-Egg in a Basket
-Per 1 slice (1 serving): • 12.4g Carbs (1.7g Fiber) • 11.5g Fat • 9.8g Protein
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- 1 large Egg, whole
- 1/2 dash Salt
- 1/2 dash Black pepper
- 7.1 g Butter
- 1 slice Whole wheat bread
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-1 Using a biscuit cutter or a glass, cut a hole in the center of each slices of bread.
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-2 Melt the butter in a non stick skillet over medium low heat, add the slices of bread (with the hole in the center) and crack an egg right in the center.
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-3 Season the egg lightly with salt and pepper and let it cook for 1 to 2 minutes on each side. Make sure you also add the pieces of the bread that you have cut out, place them in the skillet along with the eggs in a basket and cook that for the same amount of time.
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-Garlic Chicken and Hummus
-Per 1 serving : • 12.2g Carbs (4.6g Fiber) • 22.6g Fat • 32.0g Protein
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- 1/2 full breast (both fillets) Chicken breast
- 3.2 g Black pepper
- 3 g Salt
- 4.2 g Garlic
- 14 g Olive oil
- 62 g Hummus
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-1 Heat oil and garlic in a pan over medium high heat until garlic is tender. (about 2 Min)
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-2 Add chicken breast to the pan and cook for 5-7 minutes per side, until chicken is cooked through and no longer pink. Add salt and pepper, to taste.
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-3 Serve with hummus for dipping. Enjoy!
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-Greek Yogurt with Blue and Blackberries
-Per 1 serving : • 25.8g Carbs (5.6g Fiber) • 1.5g Fat • 24.7g Protein
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- 227 g Greek yogurt, nonfat
- 72 g Blackberries
- 74 g Blueberries
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-1 Layer blueberries and blackberries. Top with yogurt. Repeat layering as desired. Enjoy!
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-Green Ginger Berry Smoothie
-Per 1 serving : • 38.3g Carbs (8.7g Fiber) • 8.2g Fat • 4.0g Protein
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- 45 g Spinach
- 118 g Water
- 57 g Strawberries
- 1 medium Banana
- 6 g Ginger root
- 2 cube Ice cubes
- 1/4 fruit Avocado
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-1 Combine all ingredients in a blender and blend for about 1 minute or until the desired consistency is reached.
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-Green Power Protein Smoothie
-Per 1 serving : • 27.2g Carbs (6.3g Fiber) • 4.8g Fat • 17.3g Protein
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- 90 g Spinach
- 1/2 scoop (30g) Whey protein powder
- 75 g Banana
- 2 stalk, small Celery
- 3 g Ginger root
- 8.8 g Poppy seeds
- 15 g Lime juice
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-1 Combine all ingredients in corresponding order into a blender and pulse until smooth. Add water to get the desired consistency. Enjoy!
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-Green Salad with Pita Bread & Hummus
-Per 1 servings (1 serving): • 32.3g Carbs (8.2g Fiber) • 13.7g Fat • 9.9g Protein
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- 60 g Spinach
- 52 g Cucumber
- 27 g Carrots
- 6.8 g Olive oil
- 7.9 g Balsamic vinegar
- 1 dash Salt
- 1 dash Black pepper
- 1 pita, small Whole wheat pita bread
- 62 g Hummus
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-1 Toast the pita bread and cut it into triangle pieces.
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-2 Arrange the spinach, cucumber slices, and grated carrot on a plate. Drizzle with olive oil and balsamic vinegar, and season with a pinch of salt and pepper.
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-3 Serve with the toasted pita and hummus on the side.
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-Indian Flavored Pounded Chicken
-Per 1 serving : • 2.9g Carbs (0.7g Fiber) • 10.0g Fat • 53.7g Protein
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- 1.5 g Cumin seed
- 1.1 g Turmeric
- 0.3 g Cilantro, dried
- 1.2 g Onion powder
- 4.5 g Salt
- 0.5 g Black pepper
- 3.4 g Olive oil
- 2 breast fillet Chicken breast
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-1 In a small bowl, mix together the ground cumin, turmeric, ground coriander, onion powder, salt, black pepper, and olive oil. Set aside.
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-2 Slice each chicken breast horizontally, stopping before cutting all the way through, and open them like a book.
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-3 Place the chicken between two pieces of plastic wrap and pound to a thickness of ¼ inch using a meat tenderizer. Repeat with the remaining chicken breasts.
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-4 Remove the plastic wrap and rub the spice paste evenly over one side of each chicken breast. Cover with plastic wrap and lightly pound to help the seasoning adhere. Flip and repeat on the other side.
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-5 Heat the remaining olive oil in a large pan over high heat. Add a chicken breast, place a weight on it, and cook for 1 minute. Flip, add the weight, and cook for another minute or until cooked through.
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-6 Transfer the cooked chicken to a plate and let it rest for 3 minutes. Repeat with the remaining chicken breasts. Serve immediately.
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-Kale and Rice Protein Smoothie
-Per 1 serving : • 37.4g Carbs (16.0g Fiber) • 12.4g Fat • 29.7g Protein
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- 240 g Almond milk
- 5 berry Strawberries, frozen
- 38 g Avocado
- 34 g Kale
- 78 g Blueberries, frozen
- 12 g Chia seeds, dried
- 30 g Rice protein powder
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-1 Combine all ingredients in a blender and pulse until smooth. Enjoy!
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-Mango Banana Smoothie
-Per 1 serving : • 31.3g Carbs (3.3g Fiber) • 2.2g Fat • 13.8g Protein
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- 120 g Almond milk
- 1/2 scoop (30g) Whey protein powder
- 1/2 medium Banana
- 82 g Mango
- 0.5 g Vanilla extract
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-1 Place all the ingredients in a blender and blend until smooth. If your banana is not frozen add 6 ice cube.
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-Microwave Poached Eggs
-Per 1 serving : • 0.4g Carbs (0g Fiber) • 4.8g Fat • 6.3g Protein
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- 1 large Egg, whole
- 0.7 g Apple cider vinegar
- 78 g Water
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-1 Add the water and white vinegar to a 6 ounce custard cup.
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-2 Break egg into cup, pierce egg yolk with toothpick, and cover dish loosely with plastic wrap.
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-3 Place in microwave and cook for 1 minute or until desired doneness.
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-4 You may need to experiment with cooking times based on the wattage of your microwave and taste preference.
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-5 Immediately remove egg from hot water with a slotted spoon as it will continue to cook.
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-6 Serve with salt and pepper to taste.
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-Nonfat greek yogurt
-Per 1 cup (1 serving): • 8.6g Carbs (0g Fiber) • 0.9g Fat • 24.5g Protein
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- 240 g Greek yogurt, nonfat
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-1 Scoop yogurt into a cup or bowl. To sweeten, try adding a sugar-free sweetener or a tiny bit of honey and stir.
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-Protein Power Oats
-Per 1 serving : • 26.3g Carbs (4.7g Fiber) • 10.9g Fat • 29.0g Protein
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- 20 g Rolled oats
- 118 g Water
- 1 scoop (30g) Whey protein powder
- 1.3 g Cinnamon
- 1/4 small Banana
- 14 g English walnuts
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-1 Cook oatmeal in the water until tender, about 5-10 minutes (or to preference).
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-2 Stir in protein powder, adding more liquid if needed.
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-3 Stir in cinnamon.
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-4 Top oatmeal with banana and nuts. Enjoy!
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-Red Pepper & Tomato Salad
-Per 1 serving : • 22.5g Carbs (5.6g Fiber) • 14.4g Fat • 3.6g Protein
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- 1 medium Red bell pepper
- 14 g Olive oil
- 32 g Balsamic vinegar
- 2 medium whole Tomatoes
- 1 dash Salt
- 1 dash Black pepper
- 0.2 g Oregano, dried
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-1 Coarsely chop red pepper and tomatoes. Place into a bowl.
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-2 Pour in olive oil and balsamic vinegar. Season with salt, pepper, and oregano. Toss gently to coat.
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-3 Refrigerate until ready to serve. Enjoy!
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-Salmon Salad Wrap
-Per 1 serving : • 28.4g Carbs (2.4g Fiber) • 11.3g Fat • 34.3g Protein
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- 1 tortilla, medium Flour tortillas
- 15 g Cream cheese
- 2 slice, medium Tomatoes
- 26 g Cucumber
- 122 g Pink salmon, canned
- 30 g Spinach
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-1 Place the wrap on a flat surface.
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-2 Spread cream cheese evenly over the wrap.
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-3 Along one edge, layer the tomato, cucumber, baby spinach leaves, and salmon.
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-4 Roll the wrap up tightly to enclose the filling and cut in half.
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-Sea Salt Edamame
-Per 1 serving : • 11.1g Carbs (4.2g Fiber) • 6.8g Fat • 13.0g Protein
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- 1 dash Salt
- 100 grams Edamame
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-1 Cook edamame in microwave, about 2 minutes.
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-2 Sprinkle salt over.
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-3 Just eat the beans, not the pods.
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-Simple Cabbage Salad
-Per 1 serving : • 21.7g Carbs (9.0g Fiber) • 9.4g Fat • 4.6g Protein
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- 356 g Cabbage
- 6 g Salt
- 15 g Lemon juice
- 9 g Olive oil
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-1 Chop cabbage.
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-2 Toss all ingredients together well and enjoy!
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-Tossed Chicken & Bean Salad
-Per 1 serving : • 33.2g Carbs (10.2g Fiber) • 19.3g Fat • 48.7g Protein
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- 14 g Coconut oil
- 170 g Chicken breast
- 128 g Kidney beans, canned
- 100 g Green beans
- 1 cloves, minced Garlic
- 1/2 medium Red bell pepper
- 1/4 small Onion
- 28 g Sweet red peppers, canned
- 10 g Red wine vinegar
- 6 g Tamari soy sauce
- 1 leaf, whole Basil
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-1 Melt the coconut oil in a pan over medium-high heat. Add the diced chicken to the pan and cook for 7-12 minutes, until the chicken is cooked through to 165°F and no longer pink. Set aside.
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-2 In a large bowl, combine the cooked chicken, kidney beans, green beans, garlic, bell pepper, onion, roasted red peppers, red wine vinegar, soy sauce, and basil. Toss until well mixed.
-
-3 Refrigerate until ready to serve. Enjoy!
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-Turkey, Cheddar, and Mustard Sandwich
-Per 1 serving : • 26.6g Carbs (4.4g Fiber) • 12.8g Fat • 19.4g Protein
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- 15 g Yellow mustard
- 2 slice Whole wheat bread
- 1 slice rectangle Turkey
- 24 g Romaine lettuce
- 28 g Cheddar cheese
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-1 Spread the mustard onto one of the pieces of bread.
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-2 Top with the turkey, cheese, and lettuce. Finish with remaining slice of bread. Enjoy!
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-Yogurt with Grape-nut Cereal and Honey
-Per 1 serving : • 27.5g Carbs (2.6g Fiber) • 0.9g Fat • 14.6g Protein
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- 120 g Greek yogurt, nonfat
- 22 g Grape-Nuts cereal
- 7.1 g Honey
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-1 Mix all ingredients together well and enjoy!
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Dairy Products
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-Butter
-
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-1/2 tbsp (7.1 g), unsalted
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-
-Cheddar cheese
-
-
-1 oz (28 g),
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-Cottage cheese
-
-
-1 cup (226 g), 1% milkfat
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-Cream cheese
-
-
-1 tbsp (15 g), low fat
-
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-Egg
-
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-3 1/4 large (162 g), whole
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-Egg white
-
-
-3 1/4 egg white (separated from yolk) (130 g), raw
-
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-
-Greek yogurt
-
-
-5 1/4 cup (1.26 kg), plain, nonfat
-
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-
-
-Whey protein powder
-
-
-3 scoop (30g) (90 g), 100% whey, any flavor
-
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-
Spices and Herbs
-
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-
-
-
-
-
-Apple cider vinegar
-
-
-1/4 cup (60 g),
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-
-Balsamic vinegar
-
-
-1/4 cup (64 g),
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-Basil
-
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-1 leaf, whole (0.5 g),
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-Black pepper
-
-
-3/4 tbsp (4.8 g), ground
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-Cilantro
-
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-1/4 tbsp (0.45 g), dried
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-Cinnamon
-
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-1/3 tbsp (2.6 g), ground
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-Cumin seed
-
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-1/4 tbsp, ground (2.25 g),
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-
-
-Fajita seasoning mix
-
-
-1/4 tsp (0.75 g), Safeway
-
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-Onion powder
-
-
-1/4 tbsp (1.73 g),
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-
-Oregano
-
-
-1/4 tbsp, leaves (0.75 g), dried
-
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-
-
-Paprika
-
-
-1/4 tbsp (1.73 g),
-
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-Poppy seeds
-
-
-1 tbsp (8.8 g),
-
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-
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-
-
-Red wine vinegar
-
-
-1/4 cup (60 g),
-
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-
-
-Salt
-
-
-1 1/3 tbsp (24 g), table
-
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-
-
-Turmeric
-
-
-1/4 tbsp (1.7 g), ground
-
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-
-
-
-Vanilla extract
-
-
-1/4 tbsp (3.25 g),
-
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-
-
-Yellow mustard
-
-
-1 tbsp (15 g),
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-
-
Fats and Oils
-
-
-
-
-
-
-
-
-Canola oil
-
-
-1/2 tbsp (7 g),
-
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-
-
-Coconut oil
-
-
-1 tbsp (14 g),
-
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-
-
-Olive oil
-
-
-5 1/4 tbsp (71 g),
-
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-
-
Poultry Products
-
-
-
-
-
-
-
-
-Chicken breast
-
-
-7 1/2 breast fillet (885 g), raw, skinless
-
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-
Sausage and Lunch Meat
-
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-
-Ham
-
-
-2 slice (56 g), sliced, regular, 11% fat
-
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-Turkey
-
-
-1 1/4 slice oval (32 g), sliced, light meat
-
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-
Breakfast Cereals
-
-
-
-
-
-
-
-
-Grape-Nuts cereal
-
-
-1/4 cup (29 g),
-
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-
-
-
-
-Rolled oats
-
-
-2/3 cup (53 g), dry oatmeal, Quaker brand
-
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-
Fruits and Fruit Juices
-
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-
-Avocado
-
-
-1/2 fruit (100 g), raw
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-Banana
-
-
-2 1/2 medium (295 g),
-
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-Blackberries
-
-
-1/2 cup (72 g), raw
-
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-
-Blueberries
-
-
-1/2 cup, unthawed (78 g), frozen, unsweetened
-
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-
-
-Blueberries
-
-
-1 cup (148 g), raw
-
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-
-
-Lemon juice
-
-
-3 tbsp (45 g),
-
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-
-
-Lime juice
-
-
-1/4 cup (60 g),
-
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-
-
-
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-
-
-
-
-
-Mango
-
-
-1/2 fruit without refuse (104 g), raw
-
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-
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-
-
-Strawberries
-
-
-1/2 cup, unthawed (74 g), frozen, unsweetened
-
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-
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-
-
-Strawberries
-
-
-1/2 cup, whole (72 g), raw
-
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-
Pork Products
-
-
-
-
-
-
-
-
-Bacon
-
-
-1 3/4 oz (50 g), raw, cured pork
-
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-
Vegetables
-
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-
-
-Cabbage
-
-
-1 head, medium (908 g), raw
-
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-
-Carrots
-
-
-1 large (72 g), raw
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-
-Celery
-
-
-1 stalk, medium (40 g), raw
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-
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-
-
-Cherry tomatoes
-
-
-3/4 cup cherry tomatoes (112 g), red, raw
-
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-
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-
-
-Cucumber
-
-
-1 cucumber (301 g), raw, with peel
-
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-
-Edamame
-
-
-1 cup (256 g), raw
-
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-
-
-Garlic
-
-
-2 1/2 clove (7.5 g), raw
-
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-
-
-Ginger root
-
-
-1 1/2 tbsp (9 g), raw
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Green beans
-
-
-3 2/3 oz (104 g), raw
-
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-
-
-
-
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-
-
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-
-
-
-
-
-
-Kale
-
-
-1/2 cup, chopped (34 g), raw
-
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-
-Onion
-
-
-1/2 medium (55 g), raw
-
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-
-
-Pumpkin
-
-
-1/4 cup (61 g), canned, unsalted
-
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-
-
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-
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-
-
-
-
-
-Red bell pepper
-
-
-2 medium (238 g), raw
-
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-
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-
-
-
-
-
-
-
-Romaine lettuce
-
-
-1/2 cup shredded (24 g), raw
-
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-
-
-
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-
-
-
-
-Spinach
-
-
-9 1/2 cup (285 g), raw
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Sweet red peppers
-
-
-1/4 cup, halves (35 g), canned, solids and liquids
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Tomatoes
-
-
-2 1/3 medium whole (287 g), red, raw
-
-
-
-
-
-
-
-
-
-
Nut and Seed Products
-
-
-
-
-
-
-
-
-Almond milk
-
-
-1 1/2 cup (360 g),
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Almonds
-
-
-1/4 cup, whole (36 g), raw
-
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-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Chia seeds
-
-
-1 tbsp (12 g), dried
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-English walnuts
-
-
-1/4 cup shelled (50 halves) (25 g),
-
-
-
-
-
-
-
-
-
-
-
Beverages
-
-
-
-
-
-
-
-
-Ice cubes
-
-
-2 cube (44 g),
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Water
-
-
-1 1/2 cup (355 g),
-
-
-
-
-
-
-
-
-
-
-
Seafood
-
-
-
-
-
-
-
-
-Pink salmon
-
-
-4 1/3 oz (123 g), canned, drained, solids with bone
-
-
-
-
-
-
-
-
-
-
-
Soy & Legumes
-
-
-
-
-
-
-
-
-Hummus
-
-
-12 1/3 tbsp (185 g), commercially prepared
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Kidney beans
-
-
-1/2 cup (128 g), canned
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Tamari soy sauce
-
-
-1/3 tbsp (6 g),
-
-
-
-
-
-
-
-
-
-
-
Baked Products
-
-
-
-
-
-
-
-
-Flour tortillas
-
-
-2 tortilla, medium (92 g),
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Whole wheat bread
-
-
-3 slice (84 g),
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-Whole wheat pita bread
-
-
-1 pita, large (64 g),
-
-
-
-
-
-
-
-
-
-
-
Sweets
-
-
-
-
-
-
-
-
-Honey
-
-
-1/2 tbsp (10 g),
-
-
-
-
-
-
-
-
-
-
-
Uncategorized
-
-
-
-
-
-
-
-
-Rice protein powder
-
-
-4 tbsp (30 g), plain, organic, NutriBiotic
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
-
Your meal plans, delivered under your brand This is a real meal plan from Eat This Much Pro, shown as a client would
- receive it. You can create, save, and send as many meal plans as you want:
- apply them to a client's ETM account to view and edit in their own meal
- planner, send them directly by email, or download them as a PDF.
Your logo appears at the top of every plan you send or download, as well as in
- your clients' ETM accounts.
You can completely edit the text and images in these plans via the "Meal
- Plans" tab on your Pro account. We also offer a few different formats for creating the plans: the "Standard" version
- (shown below), a version with extra nutrition info, and a plaintext version. (A sample of an older format is also available)
`,1);function p(t){var p=f(),m=o(p);u(m,{title:`Sample Meal Plan Email`});var h=s(m,10),g=c(h);l(g,{get href(){return`/app/registration?professional`},children:(e,t)=>{n();var r=a(`Start Your 14-Day Free Trial`);i(e,r)},$$slots:{default:!0}});var _=s(g,2);l(_,{href:`/professionals/`,secondary:!0,children:(e,t)=>{n();var r=a(`Back to Eat This Much Pro`);i(e,r)},$$slots:{default:!0}}),r(h);var v=s(h,2);e(v,()=>d),i(t,p)}export{p as component};
-//# sourceMappingURL=68.Cr059s_d.js.map
\ No newline at end of file
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index 160d17021198bae0a6175d5f6161a7572227b435..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/69.CFnFB5Z-.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/69.OVCvDlRM.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/69.OVCvDlRM.js
deleted file mode 100644
index fba89f36ed598502548f171e51ca5967aa73aeb9..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/69.OVCvDlRM.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/7.OTgTRmJI.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/7.OTgTRmJI.js
deleted file mode 100644
index 9cfec3fd8d1f1cdf24f402285872076f0e512f2a..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/7.OTgTRmJI.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{t}from"../chunks/ClX6APob.js";var n=e({prerender:()=>!1});export{t as component,n as universal};
-//# sourceMappingURL=7.OTgTRmJI.js.map
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/70.CBknxybg.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/70.CBknxybg.js
deleted file mode 100644
index a6dc1f42160a4e1ce3ec08871b444fc9cd899c64..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/70.CBknxybg.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{i as t}from"../chunks/BDlFuQsw.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i(){throw n(301,`${t}/account/subscription/send-gift`)}export{r as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/70.e3X36vf-.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/70.e3X36vf-.js
deleted file mode 100644
index 9ef84f42046db93bde196a0a30b66edd14b7367e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/70.e3X36vf-.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/71.hp-6HERZ.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/71.hp-6HERZ.js
deleted file mode 100644
index 0f8703115b1946b91368e3c4d605aa49f39542a3..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/71.hp-6HERZ.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{n as t}from"../chunks/gDZQDUhF.js";import{i as n}from"../chunks/B2hH328b.js";var r=e({load:()=>i});async function i({fetch:e,params:r,url:i}){let a=Object.fromEntries(i.searchParams);a.affiliate_username=r.username,await n(e,`/api/save-referrer/`,a),t(302,i.searchParams.size?`/?${i.searchParams}`:`/`)}export{r as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/72.CvqvpDyO.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/72.CvqvpDyO.js
deleted file mode 100644
index f56963d6e2e397fc40e74ff9bec04b34a537fd36..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/72.CvqvpDyO.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{i as t}from"../chunks/BNBIg9Ji.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i(){throw n(301,`${t}/registration?professional`)}export{r as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/72.DxmyTqf5.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/72.DxmyTqf5.js
deleted file mode 100644
index 5d925c6e68203008aa3a4a53be21c5131f07c445..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/72.DxmyTqf5.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{i as t}from"../chunks/BDlFuQsw.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i(){throw n(301,`${t}/login`)}export{r as universal};
-//# sourceMappingURL=72.DxmyTqf5.js.map
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/73.CYCMKq9j.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/73.CYCMKq9j.js
deleted file mode 100644
index 77d616e7d74be7b0c816a5b42c6e4a39e78ebd3e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/73.CYCMKq9j.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{n as t}from"../chunks/gDZQDUhF.js";var n=e({load:()=>r});function r(){throw t(308,`/blog/`)}export{n as universal};
-//# sourceMappingURL=73.CYCMKq9j.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/73.DKDc3YnQ.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/73.DKDc3YnQ.js
deleted file mode 100644
index dc6e3aa9b1019056add7ed24030b0318a3ad2625..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/73.DKDc3YnQ.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{i as t}from"../chunks/BDlFuQsw.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i(){throw n(301,`${t}/registration`)}export{r as universal};
-//# sourceMappingURL=73.DKDc3YnQ.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/74.CFnFB5Z-.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/74.CFnFB5Z-.js
deleted file mode 100644
index 64336d93ecceb0103236178d27ad8310dfc15a08..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/74.CFnFB5Z-.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{n as t}from"../chunks/gDZQDUhF.js";var n=e({load:()=>r});function r(){throw t(301,`/glossary`)}export{n as universal};
-//# sourceMappingURL=74.CFnFB5Z-.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/75.BWmCoZBz.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/75.BWmCoZBz.js
deleted file mode 100644
index 23e42167fc874e6a22ad9e469de3dd4f65da8e1e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/75.BWmCoZBz.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{i as t}from"../chunks/BNBIg9Ji.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i(){throw n(301,`${t}/account/subscription/send-gift`)}export{r as universal};
-//# sourceMappingURL=75.BWmCoZBz.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/77.D4RjD5GA.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/77.D4RjD5GA.js
deleted file mode 100644
index 1cae7cea4b95a7424b0cb68f64bcbdcdfaae2130..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/77.D4RjD5GA.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{i as t}from"../chunks/BNBIg9Ji.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i(){throw n(301,`${t}/login`)}export{r as universal};
-//# sourceMappingURL=77.D4RjD5GA.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/78.P3KPt4bj.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/78.P3KPt4bj.js
deleted file mode 100644
index cefb3bc24de2ca0bcaf2eb4a944510f659c91e4d..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/78.P3KPt4bj.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{i as t}from"../chunks/BNBIg9Ji.js";import{n}from"../chunks/gDZQDUhF.js";var r=e({load:()=>i});function i(){throw n(301,`${t}/registration`)}export{r as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/8.C0oWnd_A.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/8.C0oWnd_A.js
deleted file mode 100644
index 75ea848f3dc6fee000f889db653b0d917f0222ea..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/8.C0oWnd_A.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Zt as e}from"../chunks/Baj6zc74.js";import{t}from"../chunks/ClX6APob.js";import{n}from"../chunks/B2hH328b.js";var r=e({load:()=>i});async function i({fetch:e}){let t=await n(e,`/api/get-stripe-currency-locale/`),r=t.locale,i=t.currencies.selected,a=`/api/get-professional-tiered-pricing/${i}/${r}/`;return{pricing:{currency:i,...await n(e,a)}}}export{t as component,r as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/8.CBAqeXRJ.js b/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/8.CBAqeXRJ.js
deleted file mode 100644
index 5387661e5a8c548ab6857f062c43ff33d928fd18..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/_app/immutable/nodes/8.CBAqeXRJ.js
+++ /dev/null
@@ -1,19 +0,0 @@
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- with a partner. Send it to Instacart , Walmart , or Amazon Fresh for delivery, or check it off at the store.
Organized by aisle to get you in and out of the store fast. Combines ingredients from all your recipes for the week. Check off items you already have so you don't buy duplicates. Updates instantly when you swap a meal. Because we plan your meals, we also create your grocery list automatically.
- Send it to Instacart , Walmart , or Amazon Fresh for delivery, or take it with you to the store.
Organized by aisle to make shopping quick and easy. Combines ingredients so you buy only what you need. Check off items you already have in your pantry. Updates in real-time when you change a meal. Your weekly meal plan automatically creates a grocery list you can share
- with a partner. Send it to Instacart , Walmart , or Amazon Fresh for delivery, or check it off at the store.
Organized by aisle to get you in and out of the store fast. Combines ingredients from all your recipes for the week. Check off items you already have so you don't buy duplicates. Updates instantly when you swap a meal.
-
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/bread-boy.CNLYcIg3.avif b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/bread-boy.CNLYcIg3.avif
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/calendar.B17ffgcs.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/calendar.B17ffgcs.css
deleted file mode 100644
index e0acb7f403a2041d8e5e0e1d0084664301ac79cd..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/calendar.B17ffgcs.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/calories.ZZ2mZKO7.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/calories.ZZ2mZKO7.css
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/range.Cc5sHdjV.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/range.Cc5sHdjV.css
deleted file mode 100644
index 90a84c8389d6047038bd62ecaea0c09f7d43fbbe..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/range.Cc5sHdjV.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/recurring-collection.TppzJyVH.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/recurring-collection.TppzJyVH.css
deleted file mode 100644
index 8c668736c01735a58ebc9f4dd87df87dfb079f99..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/recurring-collection.TppzJyVH.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/results-list.D13Iduwr.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/results-list.D13Iduwr.css
deleted file mode 100644
index 5dd367aa0b65f44402bfdd86e60e39498f373401..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/results-list.D13Iduwr.css
+++ /dev/null
@@ -1 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/routing.DGHYdF_b.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/routing.DGHYdF_b.css
deleted file mode 100644
index d35d6a31c100d3a4f05839fd2d47254225b218e5..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/routing.DGHYdF_b.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/row-container.BcljsfHv.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/row-container.BcljsfHv.css
deleted file mode 100644
index 2bd443184fa15e9964ad57339840c538d2268334..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/row-container.BcljsfHv.css
+++ /dev/null
@@ -1 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/save.ttXRwrHu.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/save.ttXRwrHu.css
deleted file mode 100644
index 330bc6db42369b3b271fa2b729272f806e908532..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/save.ttXRwrHu.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search-bar.BToq2tT6.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search-bar.BToq2tT6.css
deleted file mode 100644
index beaa1516858198ae36becf6214fd25cf04ba7bbc..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search-bar.BToq2tT6.css
+++ /dev/null
@@ -1 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search-filters.BZwiAsAY.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search-filters.BZwiAsAY.css
deleted file mode 100644
index 52b99a1ea891f9c2ca1ccf45f0307f3aa814e329..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search-filters.BZwiAsAY.css
+++ /dev/null
@@ -1 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.BI4Dva-R.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.BI4Dva-R.css
deleted file mode 100644
index 7bb2ff46dd83591ee90b477c19db45ca0ba7fcfe..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.BI4Dva-R.css
+++ /dev/null
@@ -1 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.C63SHYqx.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.C63SHYqx.css
deleted file mode 100644
index 18ad115558c69bc3b84c40793e43bf0cd0b57c07..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.C63SHYqx.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.D0hT8DKz.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.D0hT8DKz.css
deleted file mode 100644
index 359d971c1278eb6a7297c14112652f6724488931..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/search.D0hT8DKz.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/select-user.D3GIitxb.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/select-user.D3GIitxb.css
deleted file mode 100644
index 7b1641df11ac21015c42d0d385858e329feeff24..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/select-user.D3GIitxb.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/selectable-card.sifMqJmk.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/selectable-card.sifMqJmk.css
deleted file mode 100644
index f92a1d2f4a9cd5009fe2b3d8e22718fd7e97ec88..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/selectable-card.sifMqJmk.css
+++ /dev/null
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deleted file mode 100644
index ab15a82c8c114f1d4da94320382488f3649b33b2..0000000000000000000000000000000000000000
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/setup-form.D7Z6If3n.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/setup-form.D7Z6If3n.css
deleted file mode 100644
index 8ce7f3b0e77c0a8ae31a1b164b58fe6fba7442ef..0000000000000000000000000000000000000000
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+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/social-login.C6_UuL1q.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/social-login.C6_UuL1q.css
deleted file mode 100644
index a15ffed01da6a665ad374bf32cb5e0e8e3fd0ca1..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/social-login.C6_UuL1q.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/sortable.Xxc_I44Q.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/sortable.Xxc_I44Q.css
deleted file mode 100644
index 3fdb6cd4ce6c7e4269f8f784479fc1bc88b39999..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/sortable.Xxc_I44Q.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/sticky.DZoQo2BX.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/sticky.DZoQo2BX.css
deleted file mode 100644
index 256350502d6bf33556f0e18bd8744ab268164473..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/sticky.DZoQo2BX.css
+++ /dev/null
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/stripe-payment.DDUdZ4wG.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/subscription-plans.Bfl_fMy9.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/subscription-plans.Bfl_fMy9.css
deleted file mode 100644
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/suggest-nutrition-target.BjJafrk4.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/suggest-nutrition-target.BjJafrk4.css
deleted file mode 100644
index 443736e39ea3e2f255e5c8e72122483d72adb1bd..0000000000000000000000000000000000000000
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/suspense-list.DqRZJUWW.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/suspense-list.DqRZJUWW.css
deleted file mode 100644
index ba934230364025829064354271d5f9fb1796601a..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/suspense-list.DqRZJUWW.css
+++ /dev/null
@@ -1 +0,0 @@
-div.svelte-kx5b0b{display:contents}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/suspense.BzksXB-L.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/suspense.BzksXB-L.css
deleted file mode 100644
index 109eca2689408ad12dddea846f6bc262060d1465..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/suspense.BzksXB-L.css
+++ /dev/null
@@ -1 +0,0 @@
-div.svelte-1657rkp:not([hidden]){display:contents}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/switch.DvkJBCDO.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/switch.DvkJBCDO.css
deleted file mode 100644
index ea17d062ffb8c8f4de0af1660657da7413e21114..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/switch.DvkJBCDO.css
+++ /dev/null
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-input.svelte-1nd4gb3{position:absolute;left:-1000em}.switch.svelte-1nd4gb3{background:var(--m3-surface-container-highest);cursor:pointer;vertical-align:middle;border-radius:1rem;width:3.5rem;height:2rem;transition:background-color .15s;display:inline-block;position:relative}.switch.checked.svelte-1nd4gb3{background:var(--m3-primary)}.knob.svelte-1nd4gb3{background:var(--m3-outline);border-radius:50%;justify-content:center;align-items:center;width:1rem;height:1rem;transition:all .15s ease-in-out;display:flex;position:absolute;top:50%;left:.3rem;transform:translateY(-50%)}.knob.svelte-1nd4gb3 svg{opacity:0;width:1rem;height:1rem;transition:opacity .15s ease-in-out}.checked.svelte-1nd4gb3 .knob:where(.svelte-1nd4gb3){background:var(--m3-on-primary);width:1.5rem;height:1.5rem;left:1.7rem}.checked.svelte-1nd4gb3 .knob:where(.svelte-1nd4gb3) svg{opacity:1}label.svelte-1nd4gb3{height:var(--button-height);align-items:center;display:inline-flex}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/text-area.BX92ExxQ.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/text-area.BX92ExxQ.css
deleted file mode 100644
index 2095897b72b0d006d05741fe3ba2aaefaca626d3..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/text-area.BX92ExxQ.css
+++ /dev/null
@@ -1 +0,0 @@
-.full_width.svelte-1lb0xd2{width:100%}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/title.DJR_21Y9.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/title.DJR_21Y9.css
deleted file mode 100644
index dd72fd95362618851fcd141c271b2bc0c15b8868..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/title.DJR_21Y9.css
+++ /dev/null
@@ -1 +0,0 @@
-h1.svelte-1ngamqc{align-items:center;gap:.3em;margin-bottom:1rem;display:flex}h1.svelte-1ngamqc svg{width:1.3em;height:1.3em}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/tooltip.D4bSDbyn.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/tooltip.D4bSDbyn.css
deleted file mode 100644
index 5e63a646dd29dbec68bd9dd249be64ab05e3efcf..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/tooltip.D4bSDbyn.css
+++ /dev/null
@@ -1 +0,0 @@
-li.svelte-1dlx14z{text-indent:-1.5em;margin-left:1.5em}ul.svelte-j7mfoi{font-size:var(--text-small);margin:1rem 0 0;list-style:none}.nutrition-chart.svelte-1a0lkfh{height:.3rem;display:flex;position:absolute;inset:0 0 auto}.nutrition-chart.svelte-1a0lkfh>div:where(.svelte-1a0lkfh){box-sizing:border-box}div.svelte-j6xgor{text-align:initial;width:14em}h3.svelte-j6xgor{margin-bottom:.5rem}.tooltip-target.svelte-1kwgwko{display:contents}.tooltip.svelte-1kwgwko{background:var(--widget-background);border-radius:var(--border-radius);box-shadow:var(--elevation-2);font-weight:initial;font-size:var(--text-regular);z-index:var(--z-index-popover);border:none;margin:0;padding:.5em 1em;position:absolute}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/two-pane-layout.B0R-VIiS.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/two-pane-layout.B0R-VIiS.css
deleted file mode 100644
index 529fe0d1df35e5f344eaa37a431f66125f5655b8..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/two-pane-layout.B0R-VIiS.css
+++ /dev/null
@@ -1 +0,0 @@
-#two-pane-layout.svelte-m8dg6i{--gutter:1em;padding:1rem 0}#two-pane-layout.svelte-m8dg6i #app-header{padding-top:0}#two-pane-layout.svelte-m8dg6i:not(.mobile,.overlay){box-sizing:border-box;flex-direction:column;grid-template-columns:1fr minmax(25em,30%);gap:0 2rem;height:100vh;display:grid}#two-pane-layout.svelte-m8dg6i:not(.mobile,.overlay).narrow{grid-template-columns:minmax(calc(50% - 1rem),22em) 1fr}section.svelte-m8dg6i{min-width:0;min-height:0;container-type:inline-size}.list.svelte-m8dg6i{margin:0 -1em;padding:0 1em}.pane.svelte-m8dg6i{--background:var(--m3-surface-container-lowest);--gutter:2em;background:var(--background);border-radius:var(--container-radius);box-sizing:border-box;max-height:100%;padding:0 var(--gutter) 1em;overflow:clip auto}.mobile:where(.svelte-m8dg6i) .pane.svelte-m8dg6i{--gutter:1em}dialog.svelte-m8dg6i{scrollbar-color:var(--m3-outline) var(--m3-surface-container-lowest);transition:opacity .2s ease-out;overflow:clip auto}.overlay:where(.svelte-m8dg6i) :is(dialog.svelte-m8dg6i).dragging{opacity:0}dialog.svelte-m8dg6i .pane:where(.svelte-m8dg6i){border-radius:0;min-height:100dvh;max-height:none}.pane-frame.svelte-m8dg6i{background:var(--m3-surface-container-lowest);min-height:100dvh}.overlay:where(.svelte-m8dg6i) .pane-frame.svelte-m8dg6i{width:30em;margin-left:auto}.placeholder.svelte-m8dg6i{flex-direction:column;justify-content:center;align-items:center;height:100%;display:flex}.mobile:where(.svelte-m8dg6i) .placeholder.svelte-m8dg6i,.overlay:where(.svelte-m8dg6i) .placeholder.svelte-m8dg6i{display:none}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/types.BnzGz1ux.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/types.BnzGz1ux.css
deleted file mode 100644
index 3fa6feb272bdf07b1c32a945acabd74f38b19d95..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/types.BnzGz1ux.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/update-banner.czBZzBXU.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/update-banner.czBZzBXU.css
deleted file mode 100644
index 4e01bc4a65e2097333b0b2b99edbec7f4f986fee..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/update-banner.czBZzBXU.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/upgrade-benefits.Bk3bS6u4.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/upgrade-benefits.Bk3bS6u4.css
deleted file mode 100644
index 96fd1f9179b37502c10f4cde4d1b4f465c303ae2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/upgrade-benefits.Bk3bS6u4.css
+++ /dev/null
@@ -1 +0,0 @@
-img.svelte-1fmp0up{display:none}@container (width>=38em){aside.svelte-1fmp0up{flex-direction:row-reverse;align-items:center;gap:1em;display:flex}img.svelte-1fmp0up{width:250px;height:250px;display:block}.info.svelte-1fmp0up{max-width:var(--max-line-length);flex-grow:1}.image.svelte-1fmp0up{flex-grow:1;justify-content:center;align-items:center;display:flex}}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/upgrade-buttons.FKtGkc69.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/upgrade-buttons.FKtGkc69.css
deleted file mode 100644
index cc00ddfe76ec74657549d647dd4784637feec7ba..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/upgrade-buttons.FKtGkc69.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user-access.tJfoNHdr.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user-access.tJfoNHdr.css
deleted file mode 100644
index 36c14fabfd1e73757e7da42efa1713a64a8e96dd..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user-access.tJfoNHdr.css
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user-display.DZiU0mZY.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user-display.DZiU0mZY.css
deleted file mode 100644
index 736c1c56f7d3623749dfb66cd5ae2b3de928edee..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user-display.DZiU0mZY.css
+++ /dev/null
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-.user-display.svelte-11az84{font-size:var(--text-small);grid-template:"image name" "image description" / var(--button-height) auto;white-space:nowrap;align-items:center;gap:0 .5rem;max-width:100%;padding-right:.5em;display:grid}.image.svelte-11az84{grid-area:image;align-items:center;display:flex}.name.svelte-11az84{font-size:var(--text-regular);font-weight:var(--semi-bold)}
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user.ATb5Lzr_.css b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user.ATb5Lzr_.css
deleted file mode 100644
index 21adda8e1a580327ef52adf5e5b5b6aeba128461..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/assets/user.ATb5Lzr_.css
+++ /dev/null
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index e8922ab83afb11e5f9507c4466b6fe3c4cd9993e..0000000000000000000000000000000000000000
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index 2798c864d351eb95eac2a6b5e8e26d26fe89b587..0000000000000000000000000000000000000000
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/B9LAw6kI.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/B9LAw6kI.js
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index 6f41a7e586726ed4975a786648df9874c0b00e7c..0000000000000000000000000000000000000000
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index 85b89cf0bdc88b35be390da25e8c70b8c5ef00c3..0000000000000000000000000000000000000000
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index beba0f8d0363221fd1a549359ab58d891f0f5f6c..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BDGu4ULl.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BDL1KNLz2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BDL1KNLz2.js
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index e86a9c1c216469ae456298277cc6a83733baf8dd..0000000000000000000000000000000000000000
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BDWS7MW4.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BDWS7MW4.js
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index 9ff1167818ca2c30d1dfbac8f6a6868be2be408b..0000000000000000000000000000000000000000
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index 33e8b1d054cacd3ccf5a56f2d92a9eeb76681198..0000000000000000000000000000000000000000
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deleted file mode 100644
index 5bd248baae5a87badd5cd0cd04feb0dc5f55a598..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BIL8YQYW2.js
+++ /dev/null
@@ -1,2 +0,0 @@
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deleted file mode 100644
index e71145664aecc332dba1d8f0012d81fbd2f9ece6..0000000000000000000000000000000000000000
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+++ /dev/null
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deleted file mode 100644
index 4b47cab7993f22b9b0ee19b230c9458fa05a45c2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BKywytVe2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BLz2WXeC.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BLz2WXeC.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BLz2WXeC.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Blhu9Gta.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Blhu9Gta.js
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index a21281265513b5e761abd94c398de5cf0ef4c08f..0000000000000000000000000000000000000000
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deleted file mode 100644
index d3394c68aa5f7d18c808d9b0806cb3e15354c237..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Bm6XGpdy2.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Bn5_FCYL2.js
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deleted file mode 100644
index 3e30534c491532a4069ee4bce6a2a88e035ec24c..0000000000000000000000000000000000000000
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deleted file mode 100644
index b512d03d394217978f61199470ab735aab4fb4f6..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BrfbP0yE2.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BtqPi__O.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BtqPi__O.js
deleted file mode 100644
index 8d7097db2a11f1c90281303b7fa9618883b077b9..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BtqPi__O.js
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index b760bdc0aea15f56f7331e91e8b833c99470d439..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BuZOCL6G.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BwAVaRnq.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BwAVaRnq.js
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index f78d2f50179eab2f9320eb945ca05807e02e3aa1..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/BwAVaRnq.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Bwr2wBB52.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Bwr2wBB52.js
deleted file mode 100644
index b6bec4897bdd1ce2a0207051bab0bde0bab1b46e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Bwr2wBB52.js
+++ /dev/null
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index d44efa4e29f201e99f86cb2f35c52636e3e562ed..0000000000000000000000000000000000000000
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index 03f80558fb9904ac9e8539edc11a43c34f338b71..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CLTyeLEa.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CMf_mwGa.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CMf_mwGa.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CMf_mwGa.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/COhig5UI2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/COhig5UI2.js
deleted file mode 100644
index 8349ae3f04116a02f32d5f576bb1440ff7b0af72..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/COhig5UI2.js
+++ /dev/null
@@ -1,2 +0,0 @@
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/COwaMya3.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/COwaMya3.js
deleted file mode 100644
index 4b77e54e35d0dc5b8488096b3048acde6dc9db73..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/COwaMya3.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CP-bvMUT.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CP-bvMUT.js
deleted file mode 100644
index 991af0dddfe2956f77e5224c842b1da9964258e5..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CP-bvMUT.js
+++ /dev/null
@@ -1,3 +0,0 @@
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`),D=l(` `,1),O=l(`You currently have of clients.
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index f50dea02deb5b301c727abf4031b1ed94b706ccc..0000000000000000000000000000000000000000
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CWcvf8_g2.js
+++ /dev/null
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index c0aa0e4c11517ba9e7f53866d074b2e9fb04cce7..0000000000000000000000000000000000000000
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+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CZOcB8DL.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CZOcB8DL.js
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`);function Q(e,t){b(t,!0);let n=y(t,`recurring_collections`,15);function i(e){n().push({food_collection:e.resource_uri,food_ids:new Set})}function a(e,t){return e.find(e=>e.food_collection===t.resource_uri)}function o(e){n(n().filter(t=>t.food_collection!==e.food_collection))}q(e,{children:(e,s)=>{var l=v(),u=w(l);M(u,17,()=>t.collections,e=>e.secret_url,(e,t)=>{Y(e,{get collection_uri(){return E(t).resource_uri},children:(e,s)=>{let l=r(()=>a(n(),E(t)));var u=v(),d=w(u),f=e=>{I(e,{get icon(){return z},label:`Remove`,onclick:()=>o(E(l))})},p=e=>{I(e,{get icon(){return R},label:`Add`,onclick:()=>i(E(t))})};h(d,e=>{E(l)?e(f):e(p,-1)}),c(e,u)},$$slots:{default:!0}})},e=>{var t=tt();c(e,t)}),c(e,l)},$$slots:{default:!0}}),O()}var nt=_(`Your Collections `,1),rt=_(`Manager Collections `,1),it=_(`Followed Collections `,1),at=_(` `,1);function ot(e,n){b(n,!0);let i=y(n,`recurring_collections`,15),a=N(),o=r(()=>U(Le(a))),s=r(()=>U(Re(a))),l=r(()=>U(Pe(a)));var u=at(),d=w(u),f=e=>{var n=nt();Q(t(w(n),2),{get collections(){return E(l)},get recurring_collections(){return i()},set recurring_collections(e){i(e)}}),c(e,n)};h(d,e=>{E(l)&&e(f)});var p=t(d,2),m=e=>{var n=rt();Q(t(w(n),2),{get collections(){return E(s)},get recurring_collections(){return i()},set recurring_collections(e){i(e)}}),c(e,n)};h(p,e=>{var t;(t=E(s))!=null&&t.length&&e(m)});var g=t(p,2),_=e=>{var n=it();Q(t(w(n),2),{get collections(){return E(o)},get recurring_collections(){return i()},set recurring_collections(e){i(e)}}),c(e,n)};h(g,e=>{E(o)&&e(_)}),c(e,u),O()}var st=_(` `,1),ct=_(` When you add a Recurring Collection, the generator will frequently use the
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`,1);function lt(n,r){b(r,!0);let i=y(r,`recurring_collections`,15),a=u(!1),s=()=>o(a,!1);var l=st(),d=w(l);F(d,{get icon(){return R},onclick:()=>o(a,!0),children:(t,n)=>{D();var r=e(`Add Collection`);c(t,r)},$$slots:{default:!0}});var f=t(d,2),p=n=>{ge(n,{close:s,children:(n,r)=>{var a=ct(),o=w(a);_e(o,{children:(t,n)=>{D();var r=e(`Add recurring collections`);c(t,r)},$$slots:{default:!0}});var l=t(o,4);W(l,{children:(n,r)=>{var a=st(),o=w(a);ot(o,{get recurring_collections(){return i()},set recurring_collections(e){i(e)}});var l=t(o,2);be(l,{children:(t,n)=>{F(t,{onclick:s,style:`primary`,children:(t,n)=>{D();var r=e(`Done`);c(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}}),c(n,a)},$$slots:{default:!0}}),c(n,a)},$$slots:{default:!0}})};h(f,e=>{E(a)&&e(p)}),c(n,l),O()}var ut=_(`
`);function dt(e,n){b(n,!0);let r=y(n,`recurring_collections`,15),i=ue();function a(e){n.recurring_foods.some(t=>t.food===e.food)||n.recurring_foods.push({...e,frequency:0})}var o=v(),s=w(o),l=e=>{var n=ut(),i=f(n);et(i,{include_recipes:!0,onSubmit:a}),lt(t(i,2),{get recurring_collections(){return r()},set recurring_collections(e){r(e)}}),S(n),c(e,n)};h(s,e=>{i||e(l)}),c(e,o),O()}var ft=_(`Amount chosen by generator `),pt=_(``);function mt(e,n){b(n,!0);let i=r(()=>{var e;return U(G((e=n.recurring_food)==null?void 0:e.food))});var a=pt(),o=f(a),s=f(o),l=()=>n.recurring_food.frequency,u=e=>n.onchange({frequency:e});B(s,{name:`frequency`,get options(){return Ge},get value(){return l()},set value(e){u(e)}}),S(o);var d=t(o,2),p=f(d),m=e=>{me(e,{get food(){return E(i)},get food_amount(){return n.recurring_food},get onUpdate(){return n.onchange}})},g=e=>{var t=ft();c(e,t)};h(p,e=>{E(i)&&n.recurring_food.frequency===X.Always?e(m):e(g,-1)}),S(d),S(a),c(e,a),O()}var ht=_(`
`);function gt(e,t){b(t,!0);let n=r(()=>{var e;return U(G((e=t.recurring_food)==null?void 0:e.food))});var i=v(),a=w(i),o=e=>{var i=ht(),a=f(i);{let e=e=>{I(e,{label:`Delete recurring food`,get icon(){return z},onclick:()=>t.ondelete(t.recurring_food)})},i=r(()=>t.recurring_food.frequency===X.Always?t.recurring_food:void 0);Ve(a,{get food(){return E(n)},get food_amount(){return E(i)},external:!0,actions:e,children:(e,n)=>{mt(e,{get recurring_food(){return t.recurring_food},onchange:e=>Object.assign(t.recurring_food,e)})},$$slots:{actions:!0,default:!0}})}S(i),d(2,i,()=>de),c(e,i)};h(a,e=>{E(n)&&e(o)}),c(e,i),O()}var _t=_(` `,1),vt=_(` `);function bt(e,a){b(a,!0);let o=N(),s=u();async function u(){let e=re(a.collection_uri),t=new URLSearchParams({collection_id:e,meal_type:JSON.stringify(a.meal_type)});return await te(o,`/g/collection-exclusion-stats/?${t}`)}function d(e,t){let n=(t?[...e.filter_stats,...e.meal_type_filter_stats]:e.filter_stats).map(e=>{let[t,n]=e.split(`:`);return{reason:t.trim(),percent:parseInt(n,10)}});return{excluded:pe(n.map(e=>e.percent)),reasons:n}}var p=v(),_=w(p);g(_,()=>s,null,(e,o)=>{let s=r(()=>d(E(o),a.meal_type.filter_recurring_collections));var u=v(),p=w(u),g=e=>{he(e,{tooltip:e=>{var r=vt();M(r,21,()=>E(s).reasons,n,(e,n)=>{let r=()=>E(n).reason,a=()=>E(n).percent;var o=_t(),s=w(o),u=f(s,!0);S(s);var d=t(s,2),p=f(d);S(d),i(()=>{l(u,r()),l(p,`${a()??``}%`)}),c(e,o)}),S(r),c(e,r)},children:(e,t)=>{var n=yt();let r;var a=f(n);S(n),i(()=>{r=m(n,1,`tooltip svelte-hb17kk`,null,r,{warning:E(s).excluded>50}),l(a,`${E(s).excluded??``}% Excluded`)}),c(e,n)},$$slots:{tooltip:!0,default:!0}})};h(p,e=>{E(s).excluded&&e(g)}),c(e,u)}),c(e,p),O()}var xt=_(`If you enable this, the generator will not add recipes from the rest of
- the ETM database, and will only use your foods from "Recurring
- Collections" or "Recurring Foods" for this meal. This lets you completely
- customize the generator's output.
`),St=_(`If you enable this, the generator will apply the meal filters along with your food exclusions to items in your Recurring Collections. This
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- but still want to apply your food preferences.
Individual Recurring Foods are not filtered by your other settings.
`,1),Ct=_(`You have not selected any recurring foods.
`),wt=_(` `,1),Tt=_(`Recurring foods and collections are recommended more frequently by the
- generator. You can guarantee a food will appear in a Meal by setting it to
- recur "always".
`,1);function Et(n,i){b(i,!0);let a=y(i,`form`,15),o=y(i,`recurring_collections`,15),s=y(i,`recurring_foods`,15),l=r(()=>Z(a()));async function u(e){o().splice(e,1)}function d(e){s().splice(e,1)}var p=Tt(),m=t(w(p),2);V(m,{label:`Only use recurring`,id:`only_use_recurring`,help:e=>{var t=xt();c(e,t)},info:t=>{var n=v(),r=w(n),i=t=>{fe(t,{children:(t,n)=>{D();var r=e(`In order to restrict the generator to Recurring items, you must add at
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For example, if you select 'Breakfast' you'll see recipes with ingredients
- commonly eaten at that time like eggs, yogurt, or pancakes.
If you want the most variety for this meal you can select 'All'.
`,1),Ot=_(`Low complexity recipes have fewer ingredients and less preparation. Higher
- complexity tends to give more interesting recipes and has better variety,
- but the grocery list also gets longer.
`),kt=_(` `,1);function At(e,n){b(n,!0);let r=y(n,`form`,15);var i=kt(),a=w(i);V(a,{label:`Preferred food types`,id:`preferred_food_types`,help:e=>{var t=Dt();D(4),c(e,t)},children:(e,t)=>{B(e,{get options(){return Me},name:`preferred_food_types`,get value(){return r().preferred_food_types},set value(e){r(r().preferred_food_types=e,!0)}})},$$slots:{help:!0,default:!0}});var o=t(a,2);V(o,{label:`Do you want to cook?`,id:`able_to_cook`,children:(e,t)=>{B(e,{get options(){return je},name:`able_to_cook`,get value(){return r().able_to_cook},set value(e){r(r().able_to_cook=e,!0)}})},$$slots:{default:!0}});var s=t(o,2);V(s,{label:`Available time`,id:`max_totaltime`,children:(e,t)=>{B(e,{get options(){return De},name:`max_totaltime`,get value(){return r().max_totaltime},set value(e){r(r().max_totaltime=e,!0)}})},$$slots:{default:!0}});var l=t(s,2);V(l,{label:`Complexity`,id:`complexity`,help:e=>{var t=Ot();c(e,t)},children:(e,t)=>{B(e,{get options(){return Oe},name:`complexity`,get value(){return r().complexity},set value(e){r(r().complexity=e,!0)}})},$$slots:{help:!0,default:!0}}),c(e,i),O()}var jt=_(` `,1);function Mt(e,n){b(n,!0);let i=y(n,`form`,15);var a=jt(),o=w(a);At(o,{get form(){return i()},set form(e){i(e)}});var s=t(o,2);{let e=r(()=>Z(i()));Ne(s,{get meal_type(){return E(e)},get preferred_categories(){return i().preferred_categories},set preferred_categories(e){i(i().preferred_categories=e,!0)}})}c(e,a),O()}var Nt=_(`If you enable this, the week/day generator will leave the meal empty. The
- generator will assume reasonable calories and macronutrients based on your
- Meal Size setting.
This is useful if you want to track the meal yourself, or if you want to
- use the meal as a placeholder for things you eat outside the plan. You can
- still use "List alternatives" to get suggestions for this meal.
`,1),Pt=_(`This tells the generator to increase or decrease the amount of a specific
- macronutrient in this meal type.
Your daily nutrition targets will always take priority. If you are trying
- to find alternatives for this meal, it may be restricted by the dishes in
- your other meals. If that's the case, you'll get the best results by
- regenerating the whole day or week.
`,1),Ft=_(`Auto will typically include a side dish, unless the meal is tiny or has
- little time available.
`),It=_(` `,1);function Lt(e,n){b(n,!0);let i=y(n,`form`,15);var a=It(),o=w(a);V(o,{label:`Skip generating`,id:`leave_empty`,help:e=>{var t=Nt();D(2),c(e,t)},children:(e,t)=>{{let t=r(()=>!!i().leave_empty);J(e,{onchange:()=>i(i().leave_empty=!i().leave_empty,!0),get checked(){return E(t)},name:`leave_empty`})}},$$slots:{help:!0,default:!0}});var s=t(o,2);V(s,{label:`Macronutrient focus`,id:`macro_focus`,help:e=>{var t=Pt();D(2),c(e,t)},children:(e,t)=>{B(e,{get options(){return Ce},name:`macro_focus`,required:!1,get value(){return i().macro_focus},set value(e){i(i().macro_focus=e,!0)}})},$$slots:{help:!0,default:!0}});var l=t(s,2);V(l,{label:`Include a sidedish`,id:`num_foods_per_meal`,help:e=>{var t=Ft();c(e,t)},children:(e,t)=>{B(e,{get options(){return Ae},name:`num_foods_per_meal`,get value(){return i().num_foods_per_meal},set value(e){i(i().num_foods_per_meal=e,!0)}})},$$slots:{help:!0,default:!0}}),c(e,a),O()}var Rt=_(`Existing planned meals will be kept as is and will not be removed.
`),qt=_(` `,1);function Jt(e,a){b(a,!0);let s=u(C(H(a.recurring_collections))),d=u(C(H([...a.recurring_foods.values()]))),f=N(),m=P(f,`/settings/meals`),g=u(C(Je(a.meal_type)));async function _(){let e=await y();await Promise.all([...x(e)]),await K(f,m)}async function y(){let e=Z(E(g));if(a.meal_type.resource_uri)return await Te(f,e),e;{let t=await ke(f,e),n=L.url.searchParams.get(`daily_template`);if(n){let e=parseInt(n,10),r=(await ae(()=>ve(f)))[e];if(!r)throw TypeError();await ye(f,r.resource_uri,{meal_number:r.diet.meals.length,meal_type:t.resource_uri})}return t}}function*x(e){for(let e of a.recurring_collections)E(s).some(t=>t.resource_uri===e.resource_uri)||(yield Fe(f,e.resource_uri));for(let t of E(s))t.resource_uri||Ie(f,{...t,meal_type:e.resource_uri});for(let e of a.recurring_foods.values())E(d).some(t=>t.resource_uri===e.resource_uri)||(yield Ue(f,e.resource_uri));for(let t of E(d).values())if(t.resource_uri){let e=a.recurring_foods.get(t.food);if(!e)throw Error(`Update to nonexistent recurring food`);let n=Se(t,e);n&&(yield He(f,t.resource_uri,n))}else yield We(f,{...t,meal_type:e.resource_uri})}function S(){E(s).length,E(d).length}var T=qt(),D=w(T);{let e=r(()=>a.meal_type.resource_uri?`Edit "${a.meal_type.title}"`:`Create Meal Setting`);xe(D,{get back(){return m},onSubmit:_,get title(){return E(e)},trackChanges:S,children:(e,a)=>{q(e,{children:(e,a)=>{var u=Gt(),f=w(u);Qe(f,{get form(){return E(g)},set form(e){o(g,e,!0)}});var m=t(f,2);Ht(m,{children:(e,a)=>{var s=v(),u=w(s);M(u,17,()=>Ut,n,(e,n)=>{var a=r(()=>j(E(n),2));let s=()=>E(a)[0],u=()=>E(a)[1];{let n=r(()=>E($)===s());Bt(e,{get active(){return E(n)},onclick:()=>o($,s(),!0),children:(e,n)=>{var r=Wt(),a=w(r);p(a,u);var o=t(a);i(()=>l(o,` ${s()??``}`)),c(e,r)},$$slots:{default:!0}})}}),c(e,s)},$$slots:{default:!0}});var _=t(m,2),y=e=>{Mt(e,{get form(){return E(g)},set form(e){o(g,e,!0)}})};h(_,e=>{E($)===`Preferences`&&e(y)});var b=t(_,2),x=e=>{Et(e,{viewPreferences:()=>o($,`Preferences`),get form(){return E(g)},set form(e){o(g,e,!0)},get recurring_collections(){return E(s)},set recurring_collections(e){o(s,e,!0)},get recurring_foods(){return E(d)},set recurring_foods(e){o(d,e,!0)}})};h(b,e=>{E($)===`Recurring`&&e(x)});var S=t(b,2),C=e=>{Lt(e,{get form(){return E(g)},set form(e){o(g,e,!0)}})};h(S,e=>{E($)===`Advanced`&&e(C)}),c(e,u)},$$slots:{default:!0}})},$$slots:{default:!0}})}var k=t(D,2),A=e=>{ze(e,{model_name:`Meal Setting`,redirect:()=>K(f,m),remove:()=>a.meal_type.resource_uri&&Ee(f,a.meal_type.resource_uri),get title(){return a.meal_type.title},children:(e,t)=>{var n=Kt();c(e,n)},$$slots:{default:!0}})};h(k,e=>{a.meal_type.resource_uri&&e(A)}),c(e,T),O()}export{Jt as t};
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index 6c6df287afca90d4b2fd62bf1bf615fdff504736..0000000000000000000000000000000000000000
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index e4be18a134a6f41f8df7dc5193688c5571871b0e..0000000000000000000000000000000000000000
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deleted file mode 100644
index 2b2c94a7ff9ceb0fdf1f2a92acd7024168aed47b..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CrJsVZxj.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CsIAEk3y2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CsIAEk3y2.js
deleted file mode 100644
index 954f6b30f275d88c7f53cde9ed5f346c38ca9bb8..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CsIAEk3y2.js
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deleted file mode 100644
index 935fa593f8b1c1e0b731e8266ab5f460ef87f149..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CtDUMnLZ.js
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deleted file mode 100644
index 855200b039e9638a50a9040954ee7645210e0bf2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CtJBN8y2.js
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deleted file mode 100644
index 551c3a9cadb67ed9ffdd20dd9d442692227c7574..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Ctg-Sb3g.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CuR2tGfA2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CuR2tGfA2.js
deleted file mode 100644
index 6bb147584453e0c6c7e1628f4558c6759b0938bf..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CuR2tGfA2.js
+++ /dev/null
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index 7547569ec711d34cc6325bd8510d624af33cc149..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CwL-EWYT.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CwXwk9tw.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CwXwk9tw.js
deleted file mode 100644
index 9587db3e6ef390fa15fba5e9d69dbba9e3f16aa8..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/CwXwk9tw.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D-BzUZR5.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D-BzUZR5.js
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index d380acac1320955de851b3891eccb579148a8938..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D-BzUZR5.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D0QBoZR2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D0QBoZR2.js
deleted file mode 100644
index 7e48856a97833d665d5221c6aca251ae294c74cd..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D0QBoZR2.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D2IZisAi2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D2IZisAi2.js
deleted file mode 100644
index 71041378f6abcbed8d978cd9b8598d50c3e475e7..0000000000000000000000000000000000000000
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index 17fe7852ab310a4f98ebc7bb6e3004eee7c0439f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D2JSHRnj.js
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-var e=`\r
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D2v6g4jG.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D2v6g4jG.js
deleted file mode 100644
index e6fd6e426714f42922ad49f2ae414ec8e56dee19..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D2v6g4jG.js
+++ /dev/null
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- want this user to deviate from the meal plans you create in any way.`);a(t,n)},ee=t=>{var n=e(`This user cannot change any settings or regenerate. Choose this if you
- want this user to follow your plans exactly whenever possible but still
- allow them to track what they actually ate if they were unable to do so.`);a(t,n)},te=t=>{var n=e(`This user cannot change any settings. Choose this if you want this user
- to be able to pick other things to eat if they didn't like your original
- suggestions while still adhering closely to their nutrition targets.`);a(t,n)},ne=t=>{var n=e(`This user cannot change any settings. Choose this if you want give this
- user a lot of freedom in changing the contents of their meal plans
- without messing with the settings you've configured for them.`);a(t,n)},re=t=>{var n=e(`This user has full access to everything. Choose this if you want to give
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D3pU2EEp.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D3pU2EEp.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D3pU2EEp.js
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-function e(e){let t=e.toString();return t[0].toUpperCase()+t.slice(1)}function t(e,t){return JSON.stringify(e)===JSON.stringify(t)}export{t as n,e as t};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D43B57zC.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D43B57zC.js
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index 1475cb72786770b45638f20cc010bfac46e9f040..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D43B57zC.js
+++ /dev/null
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`),Me=m(` `,1),Ne=m(` `,1);function Pe(r,i){y(i,!0);let o=()=>d(L,`$sort_by`,c),[c,u]=_(),f=M(),m=n(()=>H(z(f))),x=v(i,`saved_plans`,3,()=>H(ce(f))),C=v(i,`show_owner`,3,!1),D=v(i,`title`,3,`Saved Plans`),A=n(()=>x()()),P=l(``),L=j(F.SAVED_PLAN.SORT,`created`),R=n(()=>{var e;let t=new Map([[`average_calories`,(e=w(m))!=null&&e.use_kilojoules?`Energy`:`Calories`],[`created`,`Recent`],[`tags`,`Tags`],[`title`,`Title`],[`user`,`User`]]);return C()||t.delete(`user`),t});k(()=>{!C()&&o()===`user`&&b(L,`created`)}),pe(r,{overlay:!0,placeholder:e=>{},routing:(e,t=O)=>{let r=n(()=>ue(t().saved_plan_id));var i=g(),a=S(i),o=e=>{N(e,{})},c=e=>{ae(e,{get saved_plan(){return w(r)}})},l=e=>{me(e,{title:`Plan Averages`,children:(e,t)=>{oe(e,{get saved_plan(){return w(r)}})},$$slots:{default:!0}})},u=e=>{ie(e,{get saved_plan(){return w(r)}})};p(a,e=>{w(r)?t().type===`LOAD_PLAN`?e(c,1):t().type===`PLAN_STATS`?e(l,2):t().type===`PRINT`&&e(u,3):e(o)}),s(e,i)},children:(n,r)=>{var i=Ne(),c=S(i);fe(c,{get title(){return D()},children:(t,n)=>{I(t,{breadcrumb:!0,href:`/settings/saved-plan/create`,get icon(){return te},style:`secondary`,children:(t,n)=>{T();var r=e(`Create`);s(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}});var l=t(c,2),u=e=>{var t=je();s(e,t)},d=e=>{var n=Me(),r=S(n);_e(r,{get options(){return w(R)},get query(){return w(P)},set query(e){a(P,e,!0)},get sort_by(){return h(),o()},set sort_by(e){b(L,e)}}),Ae(t(r,2),{get query(){return w(P)},get saved_plans(){return w(A)},get show_owner(){return C()},get sort_by(){return o()}}),s(e,n)};p(l,e=>{var t;(t=w(A))!=null&&t.length?e(d,-1):e(u)});var f=t(l,2),m=e=>{ge(e,{feature:`Saved Plans`})};p(f,e=>{w(A)&&w(A).length>15&&e(m)}),s(n,i)},$$slots:{placeholder:!0,routing:!0,default:!0}}),E(),u()}export{Pe as t};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D5_aRWCh2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D5_aRWCh2.js
deleted file mode 100644
index b520c1a2121f561177373590016e80e1f02e0811..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/D5_aRWCh2.js
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index 930e67a8ac34cc05a88e0be50f5fccf575b8f4f8..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DEgMoMXi.js
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index 15fc324a1da96148f76a49f5c1e42c0c552f1905..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DEgSyIgv2.js
+++ /dev/null
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deleted file mode 100644
index dc493f668b340454bdf849a9ce97c290c76f5785..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DG2gT7rZ2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DGQfeLd_.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DGQfeLd_.js
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index 85a14488cd6c57e1a6ad43f8b7e86a8704c0ab18..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DGQfeLd_.js
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index 06485fb7294743a28b0fe08a982e6e59cc946e5e..0000000000000000000000000000000000000000
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index 99149949143054adbfc88773506e44b0e6ab9b7f..0000000000000000000000000000000000000000
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+++ /dev/null
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-import{Gt as e,S as t,d as n,f as r}from"./gotDHXHr.js";var i=n(`category`,`2024-07-22`);async function a(e){let t=(await i.fetchAll(null)).filter(t=>t.is_primary===e);return t.sort((e,t)=>e.category_title.localeCompare(t.category_title)),new Map([[null,``],...t.map(e=>[e.id,e.category_title])])}async function o(){return a(!0)}async function s(){return a(!1)}var c=e({key({user_id:e,querystring:t}){return`${e}::${t}`},async fetcher(e,{user_id:n,querystring:r}){let i=(await t(n,`/g/meal-categories/?${r}`)).filter(e=>e.ranking&&e.display_tags.length);return i.sort((e,t)=>t.ranking-e.ranking),i},maxAge:r,name:`meal-categories::2024-12-12`});function l(e,t){let n=[`complexity`,`min_cooktime`,`max_cooktime`,`max_preptime`,`max_totaltime`,`preferred_food_types`],r=new URLSearchParams;for(let e of n)r.set(e,t[e].toString());return c.get({user_id:e,querystring:r.toString()})}var u=c.clear;export{u as i,o as n,s as r,l as t};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DMI9ZW7h.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DMI9ZW7h.js
deleted file mode 100644
index 5f1ece0afde926a2212f51d6312ad551860b5b33..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DMI9ZW7h.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,Ct as t,Ft as n,J as r,Jt as i,Lt as a,M as o,Ot as s,R as c,U as l,X as u,Y as d,_ as f,a as p,b as m,cn as h,et as g,hn as _,kt as v,l as y,lt as b,sn as x,tt as S,v as C}from"./BhSt9sSe.js";import{Nt as w,X as T,yt as E}from"./gotDHXHr.js";import"./xihTtKlq.js";import{t as D}from"./CuR2tGfA2.js";import{t as O}from"./D2IZisAi2.js";var k=u(`14 day free trial of Eat This Much Premium, please
- enter your billing information. There is no small text, no commitment, and you
- can cancel anytime with two clicks on your account page.`,1),w=l(`You will receive an additional for free because you have referred friends to Eat This Much.
`),T=l(`
`,1);function E(l,E){u(E,!0);let D=h(E,S),O=v(),k=n(()=>y(x(O)));b(l,g({get trial_available(){return E.trial_available}},()=>D,{children:(n,l)=>{var u=T(),h=f(u),g=s(h),_=e=>{var t=C();m(2),a(e,t)},v=t=>{var n=e(`Please enter your billing information. Your membership fee will be charged
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DMgj-NiU.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DMgj-NiU.js
deleted file mode 100644
index 26b23a7d69db4600f2e0123ac8a630beead17b01..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DMgj-NiU.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,J as t,Ot as n,X as r,a as i,cn as a,hn as o,sn as s}from"./BhSt9sSe.js";import"./xihTtKlq.js";import{i as c}from"./CxRGiBH-2.js";import{t as l}from"./DMI9ZW7h.js";var u=r(``);function d(r,d){a(d,!0);let f=i(d,`query`,15),p=i(d,`sort_by`,15);var m=u(),h=n(m),g=n(h);l(g,{placeholder:`Search…`,get value(){return f()},set value(e){f(e)}}),o(h);var _=e(h,2),v=n(_);c(v,{get options(){return d.options},get value(){return p()},set value(e){p(e)}}),o(_),o(m),t(r,m),s()}export{d as t};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DNDaYjwu.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DNDaYjwu.js
deleted file mode 100644
index cfc51d8a218b9588f623f409c1c0dc8fc336f512..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DNDaYjwu.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{y as e}from"./gotDHXHr.js";var t=250;async function n(...n){let r=n.map(t=>e(t)),i=Promise.allSettled(r),a=new Promise(e=>setTimeout(e,t));await Promise.race([i,a])}export{n as t};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DNaYzSeo.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DNaYzSeo.js
deleted file mode 100644
index 6817cb837a522b44ed30c862ba3b2f9eac2a10d2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DNaYzSeo.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{n as e}from"./C2PzE5jE.js";var t=function(e){return e[e.READ_ONLY=0]=`READ_ONLY`,e[e.TRACKING=1]=`TRACKING`,e[e.MEAL_EDITS=2]=`MEAL_EDITS`,e[e.DAY_EDITS=3]=`DAY_EDITS`,e[e.FULL_ACCESS=4]=`FULL_ACCESS`,e}({}),n={[t.READ_ONLY]:`Read Only`,[t.TRACKING]:`Add/Delete Foods`,[t.MEAL_EDITS]:`Meal Edits`,[t.DAY_EDITS]:`Day Edits`,[t.FULL_ACCESS]:`Full Access`},r=[[t.FULL_ACCESS,Object.values(e)],[t.DAY_EDITS,[e.COLLECTIONS,e.CREATE_DAY,e.CUSTOM_FOOD,e.EDIT_PLANNER,e.LEFTOVERS,e.REGENERATE_WEEK,e.REGENERATE_DAY,e.REGENERATE_MEAL,e.REGENERATE_FOOD,e.SAVED_PLANS]],[t.MEAL_EDITS,[e.COLLECTIONS,e.CREATE_DAY,e.CUSTOM_FOOD,e.EDIT_PLANNER,e.REGENERATE_MEAL,e.REGENERATE_FOOD]],[t.TRACKING,[e.COLLECTIONS,e.CREATE_DAY,e.CUSTOM_FOOD,e.EDIT_PLANNER]],[t.READ_ONLY,[]]];function i(e){let n=r.find(([t,n])=>n.every(t=>e.includes(t))),i=(n==null?void 0:n[0])||t.READ_ONLY,o=a(i);return[i,e.some(e=>!o.includes(e))]}function a(e){let t=r.find(([t])=>t===e);return(t==null?void 0:t[1])||[]}export{n as i,i as n,a as r,t};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DOgki7EK2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DOgki7EK2.js
deleted file mode 100644
index 2996d557c6abadd1240367f99f4dccdae6235c02..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DOgki7EK2.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Bt as e,J as t,Qt as n,U as r,Xt as i,Y as a,Zt as o,cn as s,en as c,kt as l,lt as u,sn as d,wt as f}from"./BhSt9sSe.js";import{Ot as p,i as m}from"./gotDHXHr.js";import"./xihTtKlq.js";import{t as h}from"./Czas9PUh2.js";import{n as g}from"./B1cT_TaC2.js";import{r as _,t as v}from"./DbfHMH5n2.js";import{t as y}from"./BC4LLrwJ.js";import{t as b}from"./C_QeEPqD2.js";function x(x,S){s(S,!0);let C=()=>n(O,`$form`,w),[w,T]=o(),E=p(),D=e(()=>g(m(E))),O=b(()=>v(E),(e,t)=>{var n;return(n=S.onchange)==null||n.call(S),_(e,t)});f(()=>{g(C())});var k=a(),A=l(k),j=e=>{y(e,{children:(e,t)=>{h(e,{get units(){return u(D).units},get form(){return i(),C()},set form(e){c(O,e)}})},$$slots:{default:!0}})};r(A,e=>{C()&&u(D)&&e(j)}),t(x,k),d(),T()}export{x as t};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DQfSipwY2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DQfSipwY2.js
deleted file mode 100644
index 26dcc8103ca869774fa27f66a5cabadb8b00b237..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DQfSipwY2.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,B as t,Bt as n,Ct as r,E as i,I as a,J as o,K as s,M as c,Ot as l,T as u,U as d,X as f,_ as p,a as m,b as h,cn as g,et as _,hn as v,kt as y,lt as b,sn as x,tt as S,v as C,vn as w,y as T,z as E}from"./BhSt9sSe.js";import{_t as D}from"./gotDHXHr.js";import"./xihTtKlq.js";import{i as O}from"./D2IZisAi2.js";import{i as k}from"./B6Qcxm1X.js";import{t as A}from"./D5_aRWCh2.js";var j=f(` `),M=f(` `);function N(t,n){var i=M(),u=l(i),f=e=>{var t=j(),i=l(t,!0);v(t),r(()=>s(i,n.title)),o(e,t)};d(u,e=>{n.title&&e(f)});var p=e(u,2),m=l(p);a(m,()=>n.children??w),v(p),v(i),c(3,i,()=>O),o(t,i)}var P=f(`
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DT7Dqe2g2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DT7Dqe2g2.js
deleted file mode 100644
index e22f7d616b8ffb86afef1c1e0b1d3ffbed75b5e9..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DT7Dqe2g2.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,Ct as t,J as n,K as r,U as i,Y as a,kt as o,mn as s}from"./BhSt9sSe.js";import"./xihTtKlq.js";import{t as c}from"./C2as7BOF.js";function l(l,u){var d=a(),f=o(d),p=i=>{c(i,{children:(i,a)=>{s();var o=e();t(()=>r(o,u.error)),n(i,o)},$$slots:{default:!0}})};i(f,e=>{u.error&&e(p)}),n(l,d)}export{l as t};
-//# sourceMappingURL=DT7Dqe2g2.js.map
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DTcfIa-V2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DTcfIa-V2.js
deleted file mode 100644
index 1a6804dd46a8c569aa7a3965ccd6b48290f627b9..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DTcfIa-V2.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Lt as s,Ot as c,U as l,X as u,Y as d,a as f,cn as p,et as m,hn as h,kt as g,lt as _,mn as v,qt as y,sn as b,tt as x,wt as S}from"./BhSt9sSe.js";import{at as C,i as w,j as T,yt as E}from"./gotDHXHr.js";import"./xihTtKlq.js";import{t as D}from"./DXDsflZU.js";import{n as O,s as k}from"./CxRGiBH-2.js";import{t as A}from"./CPGReOo72.js";var j=s(!1),M=y(()=>(i(j,!0),()=>i(j,!1))),N=u(`Impersonating
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DTm82U0q2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DTm82U0q2.js
deleted file mode 100644
index ae19ef6535123fc77a7370dffcde03303fdcad30..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DTm82U0q2.js
+++ /dev/null
@@ -1,7 +0,0 @@
-import{$ as e,At as t,B as n,Bt as r,Ct as i,Ft as a,I as o,J as s,K as c,Lt as l,Ot as u,R as d,U as f,X as p,Y as m,a as h,cn as g,hn as _,kt as v,lt as y,mn as b,sn as x,vn as S,yn as C,z as w}from"./BhSt9sSe.js";import{Dt as T,R as E,Z as D,bt as O}from"./gotDHXHr.js";import"./xihTtKlq.js";import{t as k}from"./DEgMoMXi.js";import{r as A}from"./CxRGiBH-2.js";import{n as j}from"./B1cT_TaC2.js";import{t as M}from"./C2as7BOF.js";import{t as N}from"./Ctg-Sb3g.js";import{n as P,t as F}from"./CcM5tauT2.js";import{t as I}from"./C6BLD0Db2.js";var L=p(` `,1),R=p(` per client `,1),z=p(`
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`),W=p(`
Need More? If you have more than 500 clients, please contact us for a custom subscription
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DUFHbvqJ2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DUFHbvqJ2.js
deleted file mode 100644
index bcb3319458a3936265ca6313519f40f782b9d116..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DUFHbvqJ2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DWoGh4GZ2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DWoGh4GZ2.js
deleted file mode 100644
index 6f92dc2e0bbaa5af93f65ccf388bd915d186f688..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DWoGh4GZ2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DXDsflZU.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DXDsflZU.js
deleted file mode 100644
index 41e14372761f3abc28d171c67634f923c0ec20ac..0000000000000000000000000000000000000000
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deleted file mode 100644
index 91aaffd6ba8680d9a840944858ad8646ab9758c1..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DaionNlP2.js
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deleted file mode 100644
index 7bfe08a3ac461b880ae5f596ff257d5ec7110fc4..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DakvCGF62.js
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deleted file mode 100644
index 53df79ed8aa67bad56ac7ca83d018f035e09fd65..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DbcdiBb3.js
+++ /dev/null
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deleted file mode 100644
index 2c3ef9fe8dd42a811c9b932e204abb11a2ec0e8e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Dejy07Ez2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DezUpAoa.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DezUpAoa.js
deleted file mode 100644
index 546062cbe9a373f9f9501b219cb558247eab4637..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DezUpAoa.js
+++ /dev/null
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deleted file mode 100644
index dae32c0d240ea5102f2dce6471593040ab9b8d6f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DfE8jfaJ2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DfR5pL5G.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DfR5pL5G.js
deleted file mode 100644
index a18f92af592707e985043c8b5fc3236bf672c465..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DfR5pL5G.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DgK9emsh.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DgK9emsh.js
deleted file mode 100644
index efa64b805327a09bf530989f93d5eff2a459f555..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DgK9emsh.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DhZVZYPM2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DhZVZYPM2.js
deleted file mode 100644
index 65a36b3b15f518345262235cb231bbc0ef1381e2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DhZVZYPM2.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DvtZBUMh2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DvtZBUMh2.js
deleted file mode 100644
index e89e31cf137ee4454621c911c240b2557812d133..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DvtZBUMh2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Dw-YYMcZ.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Dw-YYMcZ.js
deleted file mode 100644
index 6bf820c978d703c6e5bda7f37f9585999e33deb9..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Dw-YYMcZ.js
+++ /dev/null
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deleted file mode 100644
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DwK3WsCL2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DxhO-kdX.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DxhO-kdX.js
deleted file mode 100644
index efe5eb7dc1476eabc18ffebcd76c4f9eaaa4f6a1..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DxhO-kdX.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DxwnPqMi.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/DzVcsD2j.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Kk-jaXxu2.js
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deleted file mode 100644
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/LtYjoJmG2.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Mg-YQQBA.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Mg-YQQBA.js
deleted file mode 100644
index 7a9d608037064b2d0da94674305781d2b2f226a6..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Mg-YQQBA.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/OkVvj29C.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/OkVvj29C.js
deleted file mode 100644
index a1a41164f33d2ca8abe62b6f991f57fdbec2f293..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/OkVvj29C.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/QqnK60GX.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/QqnK60GX.js
deleted file mode 100644
index 5c0423cf952d17fc0e2f13555d8fb4b54b299864..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/QqnK60GX.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Ct as n,Ft as r,J as i,K as a,Lt as o,U as s,X as c,a as l,cn as u,kt as d,lt as f,mn as p,sn as m}from"./BhSt9sSe.js";import{at as h}from"./gotDHXHr.js";import"./xihTtKlq.js";import{i as g,n as _,t as v}from"./Vs690ISY2.js";import{u as y}from"./CxRGiBH-2.js";var b=c(` `,1);function x(c,x){u(x,!0);let S=l(x,`aspect`,3,v),C=l(x,`id`,3,void 0),w=l(x,`title`,3,`Upload Image`),T=o(!1),E=y();var D=b(),O=d(D),k=t=>{h(t,{get icon(){return g},get id(){return C()},onclick:()=>r(T,!0),get style(){return x.style},children:(t,r)=>{p();var o=e();n(()=>a(o,w())),i(t,o)},$$slots:{default:!0}})};s(O,e=>{E||e(k)});var A=t(O,2);_(A,{get aspect(){return S()},get onUpload(){return x.onUpload},get title(){return w()},get open(){return f(T)},set open(e){r(T,e,!0)}}),i(c,D),m()}export{x as t};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Sb52OVMz.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Sb52OVMz.js
deleted file mode 100644
index b605525706de40d6552986516da7676128074a0e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Sb52OVMz.js
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-var e=`
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-`;export{e as t};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/TAoLre2b.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/TAoLre2b.js
deleted file mode 100644
index eef1a2448d794b3bc31ad0e49c469b0e4c716c13..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/TAoLre2b.js
+++ /dev/null
@@ -1,2 +0,0 @@
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deleted file mode 100644
index 1a5de9f3ce98e1baadaf14ef56dad2f867fabf3c..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/TSJ3fM002.js
+++ /dev/null
@@ -1,8 +0,0 @@
-import{At as e,B as t,Ct as n,E as r,J as i,K as a,Ot as o,R as s,T as c,X as l,a as u,hn as d,kt as f,lt as p,v as m,w as h,z as g}from"./BhSt9sSe.js";import{_t as _}from"./gotDHXHr.js";import"./xihTtKlq.js";var v=l(` or
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-
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/TrjAWC3u.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/TrjAWC3u.js
deleted file mode 100644
index 4c797b58a576a1ed6d2bbddf7ac91eee83e861a2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/TrjAWC3u.js
+++ /dev/null
@@ -1,12 +0,0 @@
-import{$ as e,$t as t,At as n,Bt as r,Ct as i,Ft as a,J as o,K as s,Lt as c,Ot as l,Qt as u,R as d,T as f,U as p,X as m,Y as h,Zt as g,_,a as v,b as y,cn as b,et as x,hn as S,jt as C,kt as w,lt as T,mn as E,mt as D,nt as O,sn as k,tt as A,v as j,wt as M,yn as ee,z as N}from"./BhSt9sSe.js";import{E as P,G as te,L as F,Ot as I,R as L,W as R,at as z,i as B,rt as ne,xt as re}from"./gotDHXHr.js";import"./xihTtKlq.js";import{t as V}from"./Sb52OVMz.js";import{t as ie}from"./XKJvcd3t2.js";import{i as ae,n as H,p as U,u as oe}from"./CxRGiBH-2.js";import{n as W}from"./B1cT_TaC2.js";import{t as G}from"./p3gDh4vM.js";import{i as K,t as q}from"./BtqPi__O.js";import{c as se,s as J}from"./Cer-cfCG.js";import{t as ce}from"./BC4LLrwJ.js";import{t as le}from"./BN66IXsU.js";var Y=m(`
-
-`,de=m(`
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-`,_e=new Map([[`standard`,`Standard`],[`extra_nutrition`,`Extra Nutrition Info`],[`standard_v1`,`Spaced Out`],[`plaintext`,`Plain Text`]]),Q=function(e){return e[e.MealPlan=1]=`MealPlan`,e[e.GroceryList=2]=`GroceryList`,e}({}),ve=new Map([[Q.MealPlan|Q.GroceryList,`Meal Plans and Groceries`],[Q.MealPlan,`Meal Plans`],[Q.GroceryList,`Groceries`]]),ye=m(` `),be=m(` Include links back to full recipes Insert page breaks before each day `,1),Ee=m(` Include full recipes with directions `,1),De=m(`Making PDFs for clients? Get custom branding and fully editable documents
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/UYZBdDnt2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/UYZBdDnt2.js
deleted file mode 100644
index 8055a7860b9fe07c6868c10e000001f42cbf8ee3..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/UYZBdDnt2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/VDBjb0rj2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/VDBjb0rj2.js
deleted file mode 100644
index d463f9050156d7e1c18a1b7307af7bacba415eeb..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/VDBjb0rj2.js
+++ /dev/null
@@ -1,3 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Vs690ISY2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Vs690ISY2.js
deleted file mode 100644
index afd26886238abc2bf90186f2717a1c4bcbd92077..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/Vs690ISY2.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/gj9JhKHe.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/gj9JhKHe.js
deleted file mode 100644
index d2743d01185bae24863487d3ead8c5531b6ad9d5..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/chunks/gj9JhKHe.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/entry/start.IKCdDXFp.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/entry/start.IKCdDXFp.js
deleted file mode 100644
index 6352f6d29f83ad82ccc46ed23b30e6895fd6806f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/entry/start.IKCdDXFp.js
+++ /dev/null
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deleted file mode 100644
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+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,Bt as t,I as n,J as r,U as i,X as a,cn as o,kt as s,lt as c,sn as l,xn as u}from"../chunks/BhSt9sSe.js";import{t as d}from"../chunks/C8UWmKFm.js";import{I as f,Wt as p,et as m,kt as h}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/CxRGiBH-2.js";import{t as g}from"../chunks/BD1OUcyy2.js";import{t as _}from"../chunks/DTcfIa-V2.js";var v=u({ssr:()=>!1}),y=a(` `,1);function b(a,u){o(u,!0);var v;(v=document.getElementById(`splash-screen`))==null||v.remove(),d(p);var b=y(),x=s(b);h(x,{});var S=e(x,2),C=e=>{g(e,{children:(e,t)=>{_(e,{fallback:!0})},$$slots:{default:!0}})},w=t(()=>f());i(S,e=>{c(w)&&e(C)});var T=e(S,2);m(T,{});var E=e(T,2);n(E,()=>u.children),r(a,b),l()}export{b as component,v as universal};
-//# sourceMappingURL=0.uKbgA_l7.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/1.BXju74JG.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/1.BXju74JG.js
deleted file mode 100644
index fb77d5254392492213eb276bb68fc0f5ae80e2ca..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/1.BXju74JG.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{At as e,Bt as t,Ct as n,I as r,J as i,Ot as a,U as o,X as s,Y as c,c as l,cn as u,et as d,g as f,hn as p,it as m,kt as h,lt as g,mn as _,sn as v,tt as y,v as b}from"../chunks/BhSt9sSe.js";import{g as x}from"../chunks/C8UWmKFm.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{n as S}from"../chunks/CyviYcci.js";import{t as C}from"../chunks/BB8a8jXj2.js";import{t as w}from"../chunks/CsIAEk3y2.js";import{t as T}from"../chunks/DaionNlP2.js";var E=s(``);function D(t,n){var o=E(),s=a(o),c=a(s),l=a(c);r(l,()=>n.picture),p(c);var u=e(c,2),d=a(u);r(d,()=>n.children),p(u),p(s),p(o),i(t,o)}var O=s(`404 Not Found We couldn't find the page you requested.
Return Home
`,1),A=s(`Network Error An unexpected error occurred communicating with the network. Check your
- internet connection and try again .
`,1),j=s(`500 Unexpected Error An error has occurred. If this problem persists, contact us at support@eatthismuch.com .
Return Home
`,1);function M(r,s){u(s,!1);let d=S.error;function E(){window.location.reload()}l();var M=c(),N=h(M),P=t=>{D(t,{picture:e=>{var t=O();f(t,()=>({alt:``,...T})),m(t),i(e,t)},children:(t,r)=>{var o=k(),s=e(h(o),4),c=a(s);p(s),n(e=>b(c,`href`,e),[()=>x(`/`)]),i(t,o)},$$slots:{picture:!0,default:!0}})},F=t=>{D(t,{picture:e=>{var t=O();f(t,()=>({alt:``,...C})),m(t),i(e,t)},children:(t,n)=>{var r=A(),o=e(h(r),2),s=e(a(o));_(),p(o),y(`click`,s,E),i(t,r)},$$slots:{picture:!0,default:!0}})},I=t(()=>d==null?void 0:d.message.startsWith(`Failed to fetch`)),L=t=>{D(t,{picture:e=>{var t=O();f(t,()=>({alt:``,...w})),m(t),i(e,t)},children:(t,r)=>{var o=j(),s=e(h(o),4),c=a(s);p(s),n(e=>b(c,`href`,e),[()=>x(`/`)]),i(t,o)},$$slots:{picture:!0,default:!0}})};o(N,e=>{(d==null?void 0:d.message)===`Not Found`?e(P):g(I)?e(F,1):e(L,-1)}),i(r,M),v()}d([`click`]);export{M as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/10.A4uO0eA-.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/10.A4uO0eA-.js
deleted file mode 100644
index b18cccce60a51a64f5eed6528ac33bcf44fb9ec7..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/10.A4uO0eA-.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{I as e,J as t,Y as n,cn as r,kt as i,sn as a}from"../chunks/BhSt9sSe.js";import{M as o}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{d as s}from"../chunks/CxRGiBH-2.js";import{n as c}from"../chunks/C2PzE5jE.js";function l(l,u){r(u,!0);let d=!o(c.CUSTOM_FOOD);s(d);var f=n(),p=i(f);e(p,()=>u.children),t(l,f),a()}export{l as component};
-//# sourceMappingURL=10.A4uO0eA-.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/100.DQoW7ifU.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/100.DQoW7ifU.js
deleted file mode 100644
index 214f137c91a65532a6b3c951de2e43c7ea6146c0..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/100.DQoW7ifU.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{$ as e,At as t,J as n,Ot as r,X as i,c as a,cn as o,g as s,hn as c,it as l,kt as u,mn as d,sn as f}from"../chunks/BhSt9sSe.js";import{at as p}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as m}from"../chunks/CLTyeLEa.js";import{t as h}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as g}from"../chunks/CJkB_yrk2.js";import{a as _}from"../chunks/CwL-EWYT.js";import{t as v}from"../chunks/Bfjzo74K2.js";var y=i(` Foods you have blocked will not be suggested by the generator. Recipes that
- use that food as an ingredient will also be blocked.
`,1);function b(i,b){o(b,!1),a();var x=y(),S=u(x);h(S,{title:`Blocked Foods`});var C=t(S,4),w=r(C);s(w,()=>({alt:``,...g}),void 0,void 0,void 0,`svelte-1t1oygl`);var T=t(w,2),E=t(r(T),4);p(E,{breadcrumb:!0,href:`/settings/exclusions`,style:`secondary`,children:(t,r)=>{d();var i=e(`Food Exclusions`);n(t,i)},$$slots:{default:!0}}),c(T),c(C);var D=t(C,2);m(D,{children:(t,r)=>{v(t,{get rating(){return _.BLOCKED},undo_action:`Unblock`,children:(t,r)=>{d();var i=e(`You have not blocked any foods.`);n(t,i)},$$slots:{default:!0}})},$$slots:{default:!0}}),l(w),n(i,x),f()}export{b as component};
-//# sourceMappingURL=100.DQoW7ifU.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/101.Bx5XsOja.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/101.Bx5XsOja.js
deleted file mode 100644
index 123c257e841432e7513da10dbafebcf14f51a357..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/101.Bx5XsOja.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{$ as e,At as t,J as n,X as r,c as i,cn as a,kt as o,mn as s,sn as c}from"../chunks/BhSt9sSe.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as l}from"../chunks/CLTyeLEa.js";import{t as u}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{a as d}from"../chunks/CwL-EWYT.js";import{t as f}from"../chunks/Bfjzo74K2.js";var p=r(` Foods you have liked will show up slightly more often in the generator, as
- will similar foods.
`,1);function m(r,m){a(m,!1),i();var h=p(),g=o(h);u(g,{title:`Liked Foods`});var _=t(g,4);l(_,{children:(t,r)=>{f(t,{get rating(){return d.LIKED},undo_action:`Unlike`,children:(t,r)=>{s();var i=e(`You have not liked any foods yet.`);n(t,i)},$$slots:{default:!0}})},$$slots:{default:!0}}),n(r,h),c()}export{m as component};
-//# sourceMappingURL=101.Bx5XsOja.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/102.C4-4A4Xg.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/102.C4-4A4Xg.js
deleted file mode 100644
index aee7f669cb9918e7148bd70fd7d6d123766dcc9e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/102.C4-4A4Xg.js
+++ /dev/null
@@ -1,17 +0,0 @@
-import{$t as e,At as t,Bt as n,J as r,Ot as i,Qt as a,R as o,U as s,X as c,Y as l,Zt as u,a as d,cn as f,hn as p,kt as m,lt as h,mn as g,mt as _,sn as v,wt as y,xn as b}from"../chunks/BhSt9sSe.js";import{Dt as x,Ot as S,g as C,i as w,s as T}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as E}from"../chunks/XKJvcd3t2.js";import{i as D,n as O,r as k}from"../chunks/CxRGiBH-2.js";import{n as A}from"../chunks/B1cT_TaC2.js";import{t as j}from"../chunks/DNDaYjwu.js";import{t as M}from"../chunks/DakvCGF62.js";import{t as N}from"../chunks/LtYjoJmG2.js";import{t as P}from"../chunks/BC4LLrwJ.js";import{t as F}from"../chunks/CMf_mwGa.js";import{n as I,r as L}from"../chunks/B9LAw6kI.js";import{i as ee,n as R,r as z}from"../chunks/B6Qcxm1X.js";import{t as B}from"../chunks/C_QeEPqD2.js";import{n as V,r as H,t as U}from"../chunks/BBmDjNEb2.js";import{t as W}from"../chunks/B3B1Mzes2.js";var G=b({load:()=>K});async function K({parent:e}){let{user:t}=await e();return j(()=>R(t.id))}var q=c(`This controls whether our weekly Planner automatically runs and emails a
- plan for the upcoming week before your shopping day.
We recommend disabling this if you plan on creating meal plans for
- yourself.
`,1),J=c(`A premium account is required to generate weeks in advance.
`),Y=c(`
`);function X(e,t){f(t,!0);let a=d(t,`checked`,15);O(e,{label:`Enable automatic weekly planner`,id:`enable_weekly_planner`,icon:e=>{var t=l(),i=m(t),a=e=>{var t=l(),n=m(t);o(n,()=>E),r(e,t)},c=n(()=>!x());s(i,e=>{h(c)&&e(a)}),r(e,t)},help:e=>{var t=q();g(2),r(e,t)},info:e=>{var t=l(),o=m(t),c=e=>{var t=Y(),n=i(t);M(n,{hide_image:!0,children:(e,t)=>{var n=J();r(e,n)},$$slots:{default:!0}}),p(t),r(e,t)},u=n(()=>!x()&&a());s(o,e=>{h(u)&&e(c)}),r(e,t)},children:(e,t)=>{F(e,{name:`enable_weekly_planner`,get checked(){return a()},set checked(e){a(e)}})},$$slots:{icon:!0,help:!0,info:!0,default:!0}}),v()}var Z=c(`Balanced Default that focuses on variety, macros, and groceries evenly. Variety Focuses on increasing variety in the plans as much as possible, at the
- expense of always hitting macros and keeping the grocery list short. Macros Focuses on hitting the macro targets exactly, at the expense of variety
- and the grocery list. Groceries Focuses on keeping groceries short and using up known package sizes of
- foods exactly, at the expense of variety and hitting macros. Expect to
- see more identical or similar foods throughout the week. Our price data isn't super accurate yet, and local prices vary
- significantly. However, setting a low limit serves the purpose of excluding
- generally more expensive foods.
`),ne=c(`You can choose for the interface to focus on "Net carbs" or "Total
- carbs". Low carb and keto diets tend to focus on net carbs, which
- subtracts fiber from the carb count (support for sugar alcohols is
- planned for the future).
Choosing "Net carbs" can give more appealing meal plans for low carb
- dieters, because the generator will have more flexibility with your
- carb targets.
`,1),re=c(`If you allow half servings, the generator has much more flexibility
- and can offer better results. We recommend keeping this turned on.
We try to make sure half servings are only used when practical, like
- no half eggs, but a half cup of milk is okay.
`,1),ie=c(` `,1),$=c(``);function ae(n,o){f(o,!0);let c=()=>a(E,`$generator_settings`,h),d=()=>a(k,`$user`,h),[h,b]=u(),x=S(),E=B(()=>R(x),async(e,t)=>{await C(x),await ee(e,t)});y(()=>{A(c())});let k=B(()=>w(x),T);y(()=>{A(d())});var j=l(),M=m(j),N=n=>{var a=$(),o=i(a);P(o,{children:(n,i)=>{var a=ie(),o=m(a);X(o,{get checked(){return c().enable_weekly_planner},set checked(t){e(E,_(c).enable_weekly_planner=t,_(c))}});var s=t(o,2);O(s,{label:`Daily price limit`,id:`daily_price_limit`,help:e=>{var t=te();r(e,t)},children:(t,n)=>{D(t,{name:`daily_price_limit`,get options(){return L},get value(){return c().daily_price_limit},set value(t){e(E,_(c).daily_price_limit=t,_(c))}})},$$slots:{help:!0,default:!0}});var l=t(s,2);O(l,{label:`Target carbs as`,id:`use_net_carbs`,help:e=>{var t=ne();g(2),r(e,t)},children:(t,n)=>{D(t,{name:`use_net_carbs`,get options(){return z},get value(){return d().use_net_carbs},set value(t){e(k,_(d).use_net_carbs=t,_(d))}})},$$slots:{help:!0,default:!0}});var u=t(l,2);Q(u,{get value(){return c().generator_focus},set value(t){e(E,_(c).generator_focus=t,_(c))}});var f=t(u,2);O(f,{label:`Allow half servings`,id:`use_partial_servings`,help:e=>{var t=re();g(2),r(e,t)},children:(t,n)=>{F(t,{name:`use_partial_servings`,get checked(){return c().use_partial_servings},set checked(t){e(E,_(c).use_partial_servings=t,_(c))}})},$$slots:{help:!0,default:!0}}),r(n,a)},$$slots:{default:!0}}),p(a),r(n,a)};s(M,e=>{c()&&d()&&e(N)}),r(n,j),v(),b()}var oe=c(` `,1);function se(n,i){f(i,!0);let o=()=>a(h,`$user`,c),[c,d]=u(),p=S(),h=B(()=>w(p),T);y(()=>{A(o())});var g=l(),b=m(g),x=n=>{P(n,{children:(n,i)=>{var a=oe(),s=m(a);W(s,{});var c=t(s,2);O(c,{label:`Timezone`,id:`timezone`,children:(t,n)=>{D(t,{get options(){return V},name:`timezone`,get value(){return o().timezone},set value(t){e(h,_(o).timezone=t,_(o))}})},$$slots:{default:!0}});var l=t(c,2);O(l,{label:`Preferred units`,id:`units`,children:(t,n)=>{k(t,{get options(){return H},name:`units`,get value(){return o().units},set value(t){e(h,_(o).units=t,_(o))}})},$$slots:{default:!0}});var u=t(l,2);O(u,{label:`Preferred unit of energy`,id:`use_kilojoules`,children:(t,n)=>{k(t,{name:`use_kilojoules`,get options(){return U},get value(){return o().use_kilojoules},set value(t){e(h,_(o).use_kilojoules=t,_(o))}})},$$slots:{default:!0}}),r(n,a)},$$slots:{default:!0}})};s(b,e=>{o()&&e(x)}),r(n,g),v(),d()}var ce=c(` Time and Units `,1);function le(e){var n=ce(),i=m(n);ae(i,{}),se(t(i,4),{}),r(e,n)}var ue=c(` `,1);function de(e){var n=ue(),i=m(n);N(i,{title:`Generator Settings`}),le(t(i,2),{}),r(e,n)}export{de as component,G as universal};
-//# sourceMappingURL=102.C4-4A4Xg.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/103.DkqYwKuu.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/103.DkqYwKuu.js
deleted file mode 100644
index 2c2e307655c34d7ea3cfe80dd3a30412ebbbc091..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/103.DkqYwKuu.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Lt as s,Ot as c,U as l,X as u,Y as d,a as f,cn as p,hn as m,kt as h,lt as g,mn as _,sn as v,xn as y}from"../chunks/BhSt9sSe.js";import{Gt as b,Ot as x,S,Z as C,f as w,i as T,w as E,xt as D}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as O}from"../chunks/DEgMoMXi.js";import{i as k,n as A,u as j}from"../chunks/CxRGiBH-2.js";import{t as M}from"../chunks/B9fg6oGg2.js";import{n as N,r as P}from"../chunks/Czas9PUh2.js";import{n as F}from"../chunks/B1cT_TaC2.js";import{t as I}from"../chunks/C2PzE5jE.js";import{a as L,t as R}from"../chunks/BtqPi__O.js";import{t as z}from"../chunks/DNDaYjwu.js";import{i as ee,n as B,t as V}from"../chunks/DbfHMH5n2.js";import{t as H}from"../chunks/LtYjoJmG2.js";import{t as U}from"../chunks/BC4LLrwJ.js";import{t as W}from"../chunks/D6NmChFs.js";import{t as G}from"../chunks/Kk-jaXxu2.js";import{t as K}from"../chunks/B8cQXWub2.js";var q=y({load:()=>J});async function J({parent:e}){let{user:t}=await e();return z(()=>V(t.id))}var Y=`/api/v1/weightentry/`,X=b({key(e){return`${Y}::${e}`},async fetcher(e,t){return(await S(t,Y)).reverse()},maxAge:w,name:`weight-entry::2025-02-23`}),Z=X.get;async function Q(e,t){await E(e,Y,{weight:t}),await X.update(e,e=>{let n=R.today(),r={date:n,weight:t};return e.find(e=>e.date===n)?e.map(e=>e.date===n?r:e):[...e,r]}),await ee(`/api/v1/userprofilev2/${e}/`,e=>({...e,last_updated_weight:R.today(),weight:t})),B()}var te=u(`
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/104.DZ2LgbOI.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/104.DZ2LgbOI.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/105.CzIVf7hM.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/105.CzIVf7hM.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/106.Bi2R7N7d.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/106.Bi2R7N7d.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/107.DGc9yaM0.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/107.DGc9yaM0.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/110.D8JaYbV6.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/110.D8JaYbV6.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/110.D8JaYbV6.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/111.CPEfUXkU.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/112.KIXJwt4s.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/112.KIXJwt4s.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/112.KIXJwt4s.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/113.CHeKmZJg.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/113.CHeKmZJg.js
deleted file mode 100644
index 06f7dbf804e2ef46824e0aeb32e08b56a7e0f98d..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/113.CHeKmZJg.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/114.06UXL2Yn.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/114.06UXL2Yn.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/114.06UXL2Yn.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/115.BsqCLO_7.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/115.BsqCLO_7.js
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index 35d5eef65e5a44028cc21ede12c0e49639b2d234..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/115.BsqCLO_7.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/116.D7ZaHU2M.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/116.D7ZaHU2M.js
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+++ /dev/null
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-import{At as e,Bt as t,Ft as n,J as r,Lt as i,U as a,X as o,Y as s,cn as c,jt as l,kt as u,lt as d,sn as f}from"../chunks/BhSt9sSe.js";import{r as p}from"../chunks/C8UWmKFm.js";import{Ot as m,R as h,Tt as g,i as _}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as v,s as y}from"../chunks/CxRGiBH-2.js";import{n as b}from"../chunks/B1cT_TaC2.js";import{t as x}from"../chunks/CrJsVZxj.js";import{t as S}from"../chunks/BC4LLrwJ.js";import{t as C}from"../chunks/CRanwLzu.js";import{n as w}from"../chunks/5LEJzpx8.js";import{t as T}from"../chunks/CVTvHqEK2.js";var E=o(` `,1);function D(o,D){c(D,!0);let O=i(l({description:``,tags:``,title:``})),k=i(7),A=m(),j=t(()=>b(_(A)));async function M(){let e=await w(A,d(k),d(O)),t=g(A,`/saved-plan/${e.id}`);return p(t)}C(o,{back:`/settings/saved-plan`,onSubmit:M,title:`Create Saved Plan`,children:(i,o)=>{S(i,{children:(i,o)=>{var c=E(),l=u(c),f=e=>{v(e,{id:`client`,label:`Create for`,children:(e,t)=>{var n=s(),i=u(n),o=e=>{x(e,{get user(){return d(j)}})};a(i,e=>{d(j)&&e(o)}),r(e,n)},$$slots:{default:!0}})},p=t(()=>h());a(l,e=>{d(p)&&e(f)});var m=e(l,2);v(m,{id:`num_days`,label:`Number of days`,children:(e,t)=>{y(e,{name:`num_days`,get value(){return d(k)},set value(e){n(k,e,!0)}})},$$slots:{default:!0}});var g=e(m,2);T(g,{get form(){return d(O)},set form(e){n(O,e,!0)}}),r(i,c)},$$slots:{default:!0}})},$$slots:{default:!0}}),f()}export{D as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/117.BMw1YXvD.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/117.BMw1YXvD.js
deleted file mode 100644
index dddce8e614291c4fc588c64992cbdce05bba68d4..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/117.BMw1YXvD.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,Bt as t,Ct as n,Ft as r,H as i,J as a,K as o,Lt as s,M as c,Ot as l,Qt as u,T as d,U as f,X as p,Y as m,Zt as h,a as g,b as _,cn as v,g as y,hn as b,it as x,jt as S,kt as C,lt as w,sn as T,vn as E,wt as ee,xn as D}from"../chunks/BhSt9sSe.js";import{r as te}from"../chunks/C8UWmKFm.js";import{Dt as O,Gt as k,Ot as A,S as ne,Tt as re,f as ie,it as j}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{c as ae,l as oe,o as se,s as ce,t as M}from"../chunks/CNh6es_b.js";import{t as N}from"../chunks/BFOxw_3A.js";import{o as P,s as F}from"../chunks/DCOeEgRm.js";import{t as I}from"../chunks/BanapObv.js";import{a as L,i as R,n as z,o as B,r as V,t as H}from"../chunks/nvigbOhh2.js";import{t as U}from"../chunks/BTw3_Nuu2.js";import{t as W}from"../chunks/B9fg6oGg2.js";import{n as G}from"../chunks/B1cT_TaC2.js";import{c as le,i as ue,o as de}from"../chunks/D2IZisAi2.js";import{t as K}from"../chunks/CLTyeLEa.js";import{a as fe,n as q,t as J,u as pe}from"../chunks/BtqPi__O.js";import{C as me,I as he,O as ge,Z as Y,b as _e,et as X,q as Z}from"../chunks/Cer-cfCG.js";import{t as ve}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{a as ye}from"../chunks/CAq_OQDd2.js";import{r as be}from"../chunks/YbPoYoGd2.js";import{t as xe}from"../chunks/C_E3KHg-2.js";import{t as Se}from"../chunks/CUlQONZr2.js";import{r as Ce}from"../chunks/TrjAWC3u.js";import{t as we}from"../chunks/CiaBI-Z72.js";import{t as Te}from"../chunks/DcdZQ_TX2.js";var Ee=D({load:()=>De});function De({params:e}){let t=e.date;return{date:t&&pe(t)?t:J.today()}}var Oe=p(` `,1);function ke(n,i){v(i,!0);let o=g(i,`value`,15),c=s(S(o()??null));function l(){if(w(c)){var e;o(w(c)),(e=i.onchange)==null||e.call(i,w(c))}}Te(n,{onSubmit:l,get title(){return i.title},children:(n,i)=>{var o=Oe(),s=C(o);Ce(s,{suppress_native:!0,get value(){return w(c)},set value(e){r(c,e,!0)}});var l=e(s,2);{let e=t(()=>w(c)?[w(c)]:[]);we(l,{onSelect:e=>r(c,e,!0),get selected(){return w(e)}})}a(n,o)},$$slots:{default:!0}}),T()}var Ae=p(` `);function je(e,r){v(r,!0);let i=A(),s=t(()=>Z(i,r.date)),c=t(()=>{var e;return Y((e=w(s))==null?void 0:e.diet)}),u=t(()=>w(c)&&be(w(c).meals)),f=t(()=>{var e;return ge((e=w(u))==null?void 0:e.filter(e=>e.eaten))}),p=t(()=>{var e;return ye(i,(e=w(c))==null?void 0:e.nutrition_profile)}),m=t(()=>{var e;return(e=w(p))==null?void 0:e.calories}),h=de.of(()=>!w(f)||!w(m)?0:w(m)?100*w(f).calories/w(m):0,{duration:500,easing:le});var g=Ae();let y;var x=l(g);b(g),n(e=>{_(g,h.current),y=d(g,1,`svelte-n84xgy`,null,y,{empty:h.target===0}),o(x,`${e??``}% Eaten`)},[()=>W(h.current)]),a(e,g),T()}var Me=p(` `),Pe=p(` `,1);function Fe(n,r){v(r,!0);let i=A(),o=t(()=>fe(r.date)),s=t(()=>`/track/${q(r.date,1)}`),c=t(()=>`/track/${q(r.date,-1)}`);async function u(e){let t=re(i,`/track/${e}`);await te(t)}ve(n,{get title(){return w(o)},renderTitle:t=>{var n=Me(),i=C(n);ke(l(i),{get title(){return w(o)},onchange:u,get value(){return r.date}}),b(i),je(e(i,2),{get date(){return r.date}}),a(t,n)},nav:t=>{var n=Ne(),r=l(n);j(r,{get icon(){return N},get href(){return w(c)},label:`Previous Day`});var i=e(r,2);j(i,{get icon(){return I},get href(){return w(s)},label:`Next Day`}),b(n),a(t,n)},actions:t=>{var n=Pe(),r=C(n);ce(r,{get icon(){return oe},label:`Customize Appearance`,type:`SETTINGS`});var i=e(r,2);L(i,{start:null,end:null}),a(t,n)},$$slots:{renderTitle:!0,nav:!0,actions:!0}}),T()}var Q=p(`EatThisMuch is currently down for maintenance. Sorry for the
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/13.BbJK0_pX.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/13.BbJK0_pX.js
deleted file mode 100644
index 48d22e66dbdbb95e2b55ea1b3977c804a6692ef5..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/13.BbJK0_pX.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{I as e,J as t,Y as n,cn as r,kt as i,sn as a,vn as o}from"../chunks/BhSt9sSe.js";import{M as s}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{d as c}from"../chunks/CxRGiBH-2.js";import{n as l}from"../chunks/C2PzE5jE.js";function u(u,d){r(d,!0);let f=!s(l.EDIT_SETTINGS);c(f);var p=n(),m=i(p);e(m,()=>d.children??o),t(u,p),a()}export{u as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/14.B3ZjD0a9.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/14.B3ZjD0a9.js
deleted file mode 100644
index 94f9253b484712d4a981184a0437b8f0663a916f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/14.B3ZjD0a9.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{At as e,Bt as t,I as n,J as r,U as i,X as a,Y as o,cn as s,kt as c,lt as l,mn as u,sn as d,vn as f}from"../chunks/BhSt9sSe.js";import{Dt as p}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as m}from"../chunks/DakvCGF62.js";import{t as h}from"../chunks/LtYjoJmG2.js";var g=a(`Unlock Leftovers by subscribing to Eat This Much Premium!
Whether you'd like to save some of your dinner for the next day's lunch,
- meal prep for the entire week on a single day, or do anything in between,
- Eat This Much Premium will have you covered!
`,1),_=a(` `,1);function v(a,v){s(v,!0);var y=o(),b=c(y),x=e=>{var t=o(),i=c(t);n(i,()=>v.children??f),r(e,t)},S=t(()=>p()),C=t=>{var n=_(),i=c(n);h(i,{title:`Leftovers`});var a=e(i,2);m(a,{children:(e,t)=>{var n=g();u(2),r(e,n)},$$slots:{default:!0}}),r(t,n)};i(b,e=>{l(S)?e(x):e(C,-1)}),r(a,y),d()}export{v as component};
-//# sourceMappingURL=14.B3ZjD0a9.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/15.C-9011Ts.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/15.C-9011Ts.js
deleted file mode 100644
index a6278f019716156d1b2d2b779afccae9d96a1dfd..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/15.C-9011Ts.js
+++ /dev/null
@@ -1,5 +0,0 @@
-import{At as e,Bt as t,I as n,J as r,U as i,X as a,Y as o,cn as s,kt as c,lt as l,mn as u,sn as d}from"../chunks/BhSt9sSe.js";import{Dt as f}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as p}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as m}from"../chunks/DakvCGF62.js";var h=a(`Creating additional Nutrition Targets requires an Eat This Much Premium
- subscription.
As a subscriber, you can create multiple Nutrition Targets, use them when
- creating a Saved Plan, or assign different Nutrition Targets to each day
- of the week!
`,1),g=a(` `,1);function _(a,_){s(_,!0);var v=o(),y=c(v),b=e=>{var t=o(),i=c(t);n(i,()=>_.children),r(e,t)},x=t(()=>f()),S=t=>{var n=g(),i=c(n);p(i,{title:`Upgrade Required`});var a=e(i,2);m(a,{children:(e,t)=>{var n=h();u(2),r(e,n)},$$slots:{default:!0}}),r(t,n)};i(y,e=>{l(x)?e(b):e(S,-1)}),r(a,v),d()}export{_ as component};
-//# sourceMappingURL=15.C-9011Ts.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/16.D6Es0qok.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/16.D6Es0qok.js
deleted file mode 100644
index bf881cba3a464184e622b4bcf36b980469984682..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/16.D6Es0qok.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{At as e,Bt as t,I as n,J as r,U as i,X as a,Y as o,cn as s,kt as c,lt as l,sn as u}from"../chunks/BhSt9sSe.js";import{Dt as d,M as f}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{d as p}from"../chunks/CxRGiBH-2.js";import{n as m}from"../chunks/C2PzE5jE.js";import{t as h}from"../chunks/DakvCGF62.js";import{t as g}from"../chunks/LtYjoJmG2.js";var _=a(`With Eat This Much Premium, you can save days or weeks of meal plans and
- load them into your calendar whenever you like!
`),v=a(` `,1);function y(a,y){s(y,!0);let b=!f(m.SAVED_PLANS);p(b);var x=o(),S=c(x),C=t=>{var n=v(),i=c(n);g(i,{title:`Saved Plans`});var a=e(i,2);h(a,{children:(e,t)=>{var n=_();r(e,n)},$$slots:{default:!0}}),r(t,n)},w=t(()=>!d()),T=e=>{var t=o(),i=c(t);n(i,()=>y.children),r(e,t)};i(S,e=>{l(w)?e(C):e(T,-1)}),r(a,x),u()}export{y as component};
-//# sourceMappingURL=16.D6Es0qok.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/17.f77PYdwT.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/17.f77PYdwT.js
deleted file mode 100644
index 2f4621a6e61101b66594ec5b9b98c1fd3d3c2cc2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/17.f77PYdwT.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{xn as e}from"../chunks/BhSt9sSe.js";import{g as t}from"../chunks/C8UWmKFm.js";import{I as n,R as r,j as i,t as a}from"../chunks/gotDHXHr.js";import{t as o}from"../chunks/C5rGgnpV.js";var s=e({load:()=>c});async function c({url:e}){n()||o(307,t(`/(auth)/login`));let s=i(),c=await a(s);c.needs_account_info_update&&o(307,t(`/set-password`)),c.needs_password_reset&&o(307,t(`/password-expired`)),e.searchParams.has(`professional-setup`)&&o(307,t(`/professional-setup`)),c.inviting_manager&&o(307,t(`/connect/${c.inviting_manager.username}/join`)),r()&&o(307,t(`/client`)),c.initial_signup_complete||o(307,t(`/account-setup`)),o(307,t(`/planner`))}export{s as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/18.B-4zxNWB.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/18.B-4zxNWB.js
deleted file mode 100644
index f7233ce9b67a1f26eae6c885be6be7c584493a2d..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/18.B-4zxNWB.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{xn as e}from"../chunks/BhSt9sSe.js";import{g as t}from"../chunks/C8UWmKFm.js";import{t as n}from"../chunks/C5rGgnpV.js";var r=e({load:()=>i});function i({params:e}){n(308,t(`/(auth)/link-account/${e.code}`))}export{r as universal};
-//# sourceMappingURL=18.B-4zxNWB.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/19.CZ1DMC1V.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/19.CZ1DMC1V.js
deleted file mode 100644
index dbf586902ce6f25aeed1b32296528e701e613ff8..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/19.CZ1DMC1V.js
+++ /dev/null
@@ -1,5 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Ot as s,U as c,X as l,Y as u,a as d,cn as f,hn as p,kt as m,lt as h,mn as g,sn as _,xn as v}from"../chunks/BhSt9sSe.js";import{g as y,r as b}from"../chunks/C8UWmKFm.js";import{I as x,T as S,at as C,bt as w,j as T,t as E}from"../chunks/gotDHXHr.js";import{t as D}from"../chunks/C5rGgnpV.js";import"../chunks/xihTtKlq.js";import{t as O}from"../chunks/BpQEveid.js";import{t as k}from"../chunks/BON7-EQG2.js";import{t as A}from"../chunks/C2as7BOF.js";import{t as j}from"../chunks/c5zWaAEX2.js";var M=v({load:()=>N});async function N({parent:e,url:t}){let n=await e();n.manager||D(307,y(`/`));let r=null;return x()&&(r=await E(T()),(r.is_managed||r.is_manager)&&D(307,y(`/`))),{...n,invite_code:t.searchParams.get(`invite_code`)||void 0,title:`Connect Account`,user:r}}var P=l(`You will lose access to your account
`,1),F=l(`
Connecting accounts will give them complete access to your account, allowing
- them to update your meal plans and modify your diet preferences.
`,1);function R(i,l){f(l,!0);let u=d(l,`user`,15),v=n(()=>`/api/join-professional/${l.manager.user_id}/${l.manager.username}/`);async function T(){let e=await S(h(v),{accept_invite:`true`,invite_code:l.invite_code});if(e.data){if(e.data.user.is_awaiting_manager_approval)u(e.data.user);else return b(y(`/`))}}async function E(){await S(h(v),{accept_invite:`false`}),await b(y(`/`))}var D=L(),M=m(D),N=s(M);p(M);var R=t(M,4),z=e=>{A(e,{children:(e,n)=>{var i=P(),c=t(m(i),2),u=s(c);p(c),r(()=>o(u,`If you want to keep access to your account, ask ${l.manager.company_name??``}
- to change their account to a "Collaborate" plan before accepting this invitation.`)),a(e,i)},$$slots:{default:!0}})};c(R,e=>{l.manager.tier_type===`control`&&e(z)});var B=t(R,2),V=s(B),H=t=>{var n=F(),r=s(n);C(r,{get icon(){return w},onclick:T,style:`primary`,children:(t,n)=>{g();var r=e(`Accept Invitation`);a(t,r)},$$slots:{default:!0}}),p(n),a(t,n)},U=n(()=>x()),W=r=>{var i=I(),o=m(i),c=s(o);{let t=n(()=>l.getLink(`/registration`));C(c,{get icon(){return k},get href(){return h(t)},style:`primary`,children:(t,n)=>{g();var r=e(`Register`);a(t,r)},$$slots:{default:!0}})}p(o);var u=t(o,2),d=s(u);{let t=n(()=>l.getLink(`/login`));C(d,{get icon(){return j},get href(){return h(t)},style:`primary`,children:(t,n)=>{g();var r=e(`Log In`);a(t,r)},$$slots:{default:!0}})}p(u),a(r,i)};c(V,e=>{h(U)?e(H):e(W,-1)});var G=t(V,2),K=s(G),q=t=>{C(t,{get icon(){return O},onclick:E,children:(t,n)=>{g();var r=e(`Decline Invitation`);a(t,r)},$$slots:{default:!0}})},J=t=>{{let r=n(()=>y(`/`));C(t,{get icon(){return O},get href(){return h(r)},children:(t,n)=>{g();var r=e(`Decline Invitation`);a(t,r)},$$slots:{default:!0}})}};c(K,e=>{var t;(t=u())!=null&&t.inviting_manager?e(q):e(J,-1)}),p(G),p(B),r(()=>o(N,`${l.manager.company_name??``} has invited you to connect your account.`)),a(i,D),_()}var z=l(`
You may safely close this window.
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In the meantime, you may use the free tier of Eat This Much.
`,1);function V(l,d){f(d,!0);let v=n(()=>d.data.user);var b=u(),x=m(b),S=e=>{var t=z(),n=m(t),i=s(n);p(n),g(2),r(()=>o(i,`Thank you for submitting your details! We have notified ${d.data.manager.company_name??``} and they will follow up with you for your next steps.`)),a(e,t)},w=i=>{var c=B(),l=m(c),u=s(l);p(l);var f=t(l,4),_=s(f);{let t=n(()=>y(`/`));C(_,{get href(){return h(t)},style:`primary`,children:(t,n)=>{g();var r=e(`Continue`);a(t,r)},$$slots:{default:!0}})}p(f),r(()=>o(u,`You have connected your account, but ${d.data.manager.company_name??``} needs to confirm
- this action before completion.`)),a(i,c)},T=e=>{R(e,{get getLink(){return d.data.getLink},get invite_code(){return d.data.invite_code},get manager(){return d.data.manager},get user(){return h(v)},set user(e){i(v,e)}})};c(x,e=>{var t,n,r;(t=h(v))!=null&&t.is_awaiting_manager_approval&&((n=h(v).manager)==null?void 0:n.tier_type)===`control`?e(S):(r=h(v))!=null&&r.is_awaiting_manager_approval?e(w,1):e(T,-1)}),a(l,b),_()}export{V as component,M as universal};
-//# sourceMappingURL=19.CZ1DMC1V.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/2.BiuGRjVb.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/2.BiuGRjVb.js
deleted file mode 100644
index a7e40b9772316190da24b8df95f83e81afbd7401..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/2.BiuGRjVb.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,Bt as t,Ct as n,Et as r,I as i,J as a,K as o,Ot as s,R as c,U as l,X as u,cn as d,gt as f,hn as p,k as m,kt as h,lt as g,sn as _,v,vn as y,xn as b}from"../chunks/BhSt9sSe.js";import{g as x,o as S}from"../chunks/C8UWmKFm.js";import{S as C}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as w}from"../chunks/CyviYcci.js";import{t as T}from"../chunks/9yaFw3Eq.js";var E=b({load:()=>D});async function D({params:e,url:t}){if(e.connect){let[n,r]=e.connect.split(`/`),i=await C(null,`/api/get-professional-details/${r}/`),a=t.searchParams.get(`join_code`);return{getLink(e){let t=x(`/(auth)/connect/${i.username}${e}`);return a&&(t+=`?join_code=${encodeURIComponent(a)}`),t},manager:i}}return{getLink(e){return x(`/(auth)${e}`)}}}var O=u(`
`,1),A=u(` `,1);function M(u,b){d(b,!0);let C=t(()=>b.data.manager),E=t(()=>w.data.title),D=new Date().getFullYear();S(x(`/`));var M=j();m(`6te7c9`,e=>{f(()=>{r.title=g(E)??``})});var N=h(M),P=s(N),F=t=>{var r=k(),i=h(r),c=s(i),u=e=>{var t=O();n(()=>v(t,`src`,g(C).logo_url)),a(e,t)};l(c,e=>{g(C).logo_url&&e(u)});var d=e(c);p(i);var f=e(i,2),m=s(f,!0);p(f),n(()=>{o(d,` ${g(C).company_name??``}`),o(m,g(E))}),a(t,r)},I=t=>{var r=A(),i=s(r);c(i,()=>T,!0),p(i);var l=e(i);p(r),n(()=>o(l,` ${g(E)??``}`)),a(t,r)};l(P,e=>{g(C)?e(F):e(I,-1)});var L=e(P,2);i(L,()=>b.children??y),p(N);var R=e(N,2),z=e(s(R),4),B=s(z);p(z),p(R),n(()=>o(B,`©${D??``} Eat This Much, Inc.`)),a(u,M),_()}export{M as component,E as universal};
-//# sourceMappingURL=2.BiuGRjVb.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/20.LX5cVnZT.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/20.LX5cVnZT.js
deleted file mode 100644
index 93ae7fba6299c5feec2fc4e388ec4a01f65ac773..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/20.LX5cVnZT.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,J as i,K as a,Ot as o,U as s,X as c,Y as l,cn as u,hn as d,kt as f,lt as p,mn as m,sn as h,xn as g}from"../chunks/BhSt9sSe.js";import{g as _,r as v}from"../chunks/C8UWmKFm.js";import{B as y,I as b,Lt as x,S,T as C,at as w,bt as T,j as E,t as D}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as O}from"../chunks/BpQEveid.js";import{t as k}from"../chunks/BON7-EQG2.js";import{l as A}from"../chunks/Cer-cfCG.js";import{t as j}from"../chunks/c5zWaAEX2.js";import{t as M}from"../chunks/FlQAycz02.js";var N=g({load:()=>P});async function P({params:e}){let t=e.code,n=S(null,`/api/get-group-owner-for-invite/?join_code=${t}`).catch(e=>{if(e instanceof x&&e.message===`Invalid invite code.`)return null;throw e}),r=null;if(b()){let e=E();r=await D(e)}return{auth_user:r,code:t,manager:await n,title:`Connect Your Account`}}var F=c(` has invited you to connect your account. You will both be able to see and modify
- each others accounts.
`,1);function L(c,l){u(l,!0);async function g(){await C(`/api/join-group/`,{join_code:l.code}),await A(),await v(_(`/`))}function x(){let e=location.pathname+location.search;return _(`/(auth)/registration`)+`?next=${encodeURIComponent(e)}`}var S=I(),E=f(S),D=o(E),M=o(D,!0);d(D),m(),d(E);var N=t(E,2),P=o(N),L=r=>{var a=F(),s=f(a),c=o(s);w(c,{get icon(){return T},onclick:g,style:`primary`,children:(t,n)=>{m();var r=e(`Accept`);i(t,r)},$$slots:{default:!0}}),d(s);var l=t(s,2),u=o(l);{let t=n(()=>_(`/`));w(u,{get icon(){return O},get href(){return p(t)},children:(t,n)=>{m();var r=e(`Decline`);i(t,r)},$$slots:{default:!0}})}d(l),i(r,a)},R=n(()=>b()),z=r=>{var a=F(),s=f(a),c=o(s);{let t=n(x);w(c,{get icon(){return k},get href(){return p(t)},style:`primary`,children:(t,n)=>{m();var r=e(`Register`);i(t,r)},$$slots:{default:!0}})}d(s);var l=t(s,2),u=o(l);{let t=n(y);w(u,{get icon(){return j},get href(){return p(t)},style:`primary`,children:(t,n)=>{m();var r=e(`Log In`);i(t,r)},$$slots:{default:!0}})}d(l),i(r,a)};s(P,e=>{p(R)?e(L):e(z,-1)}),d(N),r(()=>a(M,l.manager.username)),i(c,S),h()}var R=c(`This invite code has expired.
`,1),z=c(`You can't connect with your own account. Send this link to a different user
- to invite them to connect their account:
`,1);function B(n,r){u(r,!0);let a=_(`/`);var c=l(),p=f(c),g=n=>{var r=R(),s=t(f(r),2),c=o(s);w(c,{get href(){return a},children:(t,n)=>{m();var r=e(`Continue`);i(t,r)},$$slots:{default:!0}}),d(s),i(n,r)},v=n=>{var r=z(),s=t(f(r),2),c=o(s);M(c,{value:window.location.href}),d(s);var l=t(s,2),u=o(l);w(u,{get href(){return a},style:`primary`,children:(t,n)=>{m();var r=e(`Return Home`);i(t,r)},$$slots:{default:!0}}),d(l),i(n,r)},y=e=>{L(e,{get code(){return r.data.code},get manager(){return r.data.manager}})};s(p,e=>{var t;r.data.manager===null?e(g):((t=r.data.auth_user)==null?void 0:t.username)===r.data.manager.username?e(v,1):e(y,-1)}),i(n,c),h()}export{B as component,N as universal};
-//# sourceMappingURL=20.LX5cVnZT.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/21.eBjk7AG0.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/21.eBjk7AG0.js
deleted file mode 100644
index 0137d6683b4cb75cad88115be1753cd9a100c3b6..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/21.eBjk7AG0.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Ct as n,E as r,Ft as i,J as a,K as o,Lt as s,Ot as c,T as l,U as u,V as d,X as f,cn as p,hn as m,jt as h,kt as g,lt as _,mn as v,sn as y,v as b,xn as x}from"../chunks/BhSt9sSe.js";import{g as S,r as C}from"../chunks/C8UWmKFm.js";import{I as w,Q as T,T as E,Z as D,dt as O,k}from"../chunks/gotDHXHr.js";import{t as A}from"../chunks/C5rGgnpV.js";import"../chunks/xihTtKlq.js";import{t as j}from"../chunks/DEgMoMXi.js";import{o as M,t as N}from"../chunks/CxRGiBH-2.js";import{t as P}from"../chunks/C2as7BOF.js";import{t as F}from"../chunks/c5zWaAEX2.js";import{r as I}from"../chunks/TSJ3fM002.js";import{t as L}from"../chunks/DT7Dqe2g2.js";var R=x({load:()=>z});async function z({url:e}){let t=k(e)??S(`/`);return w()&&A(307,t),{next:t,title:`Log In`}}var B=f(`Don't have an account? Register
`,1),V=f(` Logged Out You have been logged out successfully.
`,1),T=s(`Logging Out
`,1),E=s(`
Send me a once-a-week email with meal ideas Optional! These can help maintain your meal planning mindset, and you
- can opt-out at any time.
`,1),z=f(`Already have an account? Log In
If a user exists with the email you specified we will now send a link to
- reset your password. Please check your email and click the link to continue.
If you do not receive an email we likely did not have any accounts using
- that email and you may want to try another email address.
`,1),O=u(`Enter your email in the form below and we'll send you instructions for
- creating a new one.
`,1);function k(u,v){f(v,!0);let T=o(``),E=o(!1);async function k(){await y(null,`/user/password/reset/`,{email:h(T)}),location.href=`/auth/password-reset/verify`}var A=d(),j=m(A),M=e=>{var t=D();g(2),a(e,t)},N=o=>{b(o,{onSubmit:k,children:(o,l)=>{var u=O(),d=t(m(u),2),f=s(d),_=s(f),v=t(s(_));w(v,{get value(){return h(T)},set value(e){i(T,e,!0)}}),p(_),p(f),p(d);var y=t(d,2),b=s(y);C(b,{get icon(){return S},children:(t,n)=>{g();var r=e(`Send Password Reset Email`);a(t,r)},$$slots:{default:!0}}),p(y),n(()=>c(d,1,r(x),`svelte-1nj5vzg`)),a(o,u)},$$slots:{default:!0}})};l(j,e=>{h(E)?e(M):e(N,-1)}),a(u,A),_()}export{k as component,T as universal};
-//# sourceMappingURL=24.C2rp7Dwu.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/25.Bfy7jfT9.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/25.Bfy7jfT9.js
deleted file mode 100644
index 3441ffb9682c308f55ae8b76ed082eae1702bafe..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/25.Bfy7jfT9.js
+++ /dev/null
@@ -1,13 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Ot as s,U as c,X as l,cn as u,hn as d,kt as f,lt as p,mn as m,sn as h,xn as g}from"../chunks/BhSt9sSe.js";import{g as _}from"../chunks/C8UWmKFm.js";import{Ot as v,R as y,Tt as b,Z as x,w as S,y as C}from"../chunks/gotDHXHr.js";import{t as w}from"../chunks/C5rGgnpV.js";import"../chunks/xihTtKlq.js";import{t as T}from"../chunks/C2as7BOF.js";import{t as E}from"../chunks/CLTyeLEa.js";import{r as D,t as O}from"../chunks/Ctg-Sb3g.js";import{t as k}from"../chunks/mRJ-UFmt.js";import{t as A}from"../chunks/LtYjoJmG2.js";import{t as j}from"../chunks/DTm82U0q2.js";import{t as M}from"../chunks/CZOcB8DL.js";import{t as N}from"../chunks/sat-xcJP.js";var P=g({load:()=>F});async function F({parent:e}){let{user:t}=await e(),n=await C(()=>O());return(!t.is_premium||n.unsubscribed)&&w(307,_(y()?`/professional-setup/plan`:`/upgrade`)),{subscription:n}}var I=l(`Your account is currently on a legacy per-client billing plan.
If you had more than 10 clients over the past billing period and switch to
- a new tiered plan, our billing system will make an immediate one-time
- charge to close out those extra client fees. You may also be charged a
- prorated amount for the plan change itself. Feel free to contact us if you have any questions.
Then you can say goodbye to per-client fees!
`,1),L=l(`You're subscribed to the plan.
Choose Plan `,1);function R(n,i){u(i,!0);let l=v(),p=b(l,`/account/subscription`);async function g(e){let{subscription:t}=await S(null,`/api/change-plan/`,{price_id:e});return D(t),k(l,p)}var _=L(),y=f(_),x=t(s(y)),C=s(x,!0);d(x);var w=t(x,2),O=t=>{var n=e(`If you change to the quarterly subscription, you'll be charged the quarterly
- rate, prorated for any time you haven't used for the rest of this month.`);a(t,n)},A=t=>{var n=e(`If you change to the monthly subscription, your account will be credited an
- amount proportional to the remaining time on your membership. Your monthly
- subscription will use the these credited funds before charging your credit
- card.`);a(t,n)};c(w,e=>{i.subscription.period===`monthly`?e(O):i.subscription.period===`quarterly`&&e(A,1)}),d(y);var M=t(y,2),N=e=>{T(e,{children:(e,t)=>{var n=I();m(4),a(e,n)},$$slots:{default:!0}})};c(M,e=>{i.subscription.tier_type||e(N)});var P=t(M,4);E(P,{children:(e,t)=>{j(e,{onSubmit:g,get period(){return i.subscription.period}})},$$slots:{default:!0}}),r(()=>o(C,i.subscription.description)),a(n,_),h()}var z=l(` `,1),B=l(`You're subscribed to the plan.
`,1);function V(l,m){u(m,!0);let g=n(()=>m.subscription.period),_=n(()=>m.subscription.price),y=v(),C=b(y,`/account/subscription`);async function w(){let{subscription:e}=await S(null,`/api/change-plan/`,{price_id:p(_)});return D(e),k(y,C)}var T=B(),O=f(T),A=t(s(O)),j=s(A,!0);d(A);var P=t(A,2),F=t=>{var n=e(`If you change to the annual subscription, you'll be charged the yearly rate,
- prorated for any time you haven't used for the rest of this month.`);a(t,n)},I=t=>{var n=e(`If you change to the monthly subscription, your account will be credited an
- amount proportional to the remaining time on your membership. Your monthly
- subscription will use the these credited funds before charging your credit
- card.`);a(t,n)};c(P,e=>{p(g)===`monthly`?e(F):p(g)===`yearly`&&e(I,1)}),d(O);var L=t(O,2);E(L,{children:(e,n)=>{x(e,{onSubmit:w,children:(e,n)=>{var r=z(),o=f(r);N(o,{get value(){return p(_)},set value(e){i(_,e)}});var s=t(o,2);M(s,{get href(){return C}}),a(e,r)},$$slots:{default:!0}})},$$slots:{default:!0}}),r(()=>o(j,m.subscription.description)),a(l,T),h()}var H=l(` `,1);function U(e,r){u(r,!0);var i=H(),o=f(i);A(o,{href:`/account/subscription`,title:`Change Subscription Plan`});var s=t(o,2),l=e=>{R(e,{get subscription(){return r.data.subscription}})},d=n(()=>y()),m=e=>{V(e,{get subscription(){return r.data.subscription}})};c(s,e=>{p(d)?e(l):e(m,-1)}),a(e,i),h()}export{U as component,P as universal};
-//# sourceMappingURL=25.Bfy7jfT9.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/26.C3-Y3tWg.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/26.C3-Y3tWg.js
deleted file mode 100644
index b9b3216fb1abda4f9c3c2b1bbd0514b1bbf50eb2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/26.C3-Y3tWg.js
+++ /dev/null
@@ -1,5 +0,0 @@
-import{$ as e,At as t,B as n,Bt as r,Ct as i,Et as a,J as o,K as s,Ot as c,U as l,X as u,Y as d,_t as f,cn as p,hn as m,jt as h,k as g,kt as _,lt as v,mn as y,sn as b,xn as x,yn as S,z as C}from"../chunks/BhSt9sSe.js";import{Dt as w,S as T,Z as E,a as D,at as O,j as k,w as A}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{a as j,p as M}from"../chunks/CxRGiBH-2.js";import{n as N}from"../chunks/B1cT_TaC2.js";import{n as P,t as F}from"../chunks/Ctg-Sb3g.js";import{t as I}from"../chunks/CZOcB8DL.js";import{t as L}from"../chunks/CfvA40lv.js";var R=x({load:()=>z});async function z(){return{choices:await T(null,`/api/unsubscribe-survey-choices/`)}}var B=u(` What motivated you the most to cancel today? Want to tell us more? Confirm cancellation Yes, I would like to cancel my subscription If you're unsubscribing because you met your fitness goals and don't need my
- help anymore, hooray!
If it's something else, please let us know! Every bit of feedback helps.
`,1);function U(e,a){p(a,!0);let l=k(),u=h({confirm_unsubscribe:!1,unsub_survey_choice:void 0,unsub_survey_text:``});async function d(){await A(null,`/api/unsubscribe/`,u),await D(l),await P()}var f=H(),g=t(_(f),4);E(g,{onSubmit:d,children:(e,l)=>{var d=V(),f=_(d),p=t(c(f),2);C(p,21,()=>a.choices,n,(e,n)=>{var a=r(()=>S(v(n),2));let l=()=>v(a)[0],d=()=>v(a)[1];var f=B(),p=c(f),h=c(p);{let e=r(()=>u.unsub_survey_choice===l());j(h,{get checked(){return v(e)},name:`unsub_survey_choice`,required:!1,get value(){return l()},onclick:()=>u.unsub_survey_choice=l()})}var g=t(h,2),_=c(g,!0);m(g),m(p),m(f),i(()=>s(_,d())),o(e,f)}),m(p),m(f);var h=t(f,2),g=t(c(h),2);L(g,{full_width:!0,name:`unsub_survey_text`,required:!1,get value(){return u.unsub_survey_text},set value(e){u.unsub_survey_text=e}}),m(h);var b=t(h,2),x=t(c(b),2),w=c(x);M(w,{name:`confirm_unsubscribe`,required:!0,get checked(){return u.confirm_unsubscribe},set checked(e){u.confirm_unsubscribe=e}}),y(2),m(x),m(b);var T=t(b,2);I(T,{action:`Unsubscribe`,get href(){return a.cancel}}),o(e,d)},$$slots:{default:!0}}),o(e,f),b()}var W=u(`You may still use premium features until the next billing period. At
- that time, you will be restricted to using only the free features of Eat
- This Much.
`),G=u(`You have successfully unsubscribed from Eat This Much.
`,1),K=u(`Unsubscribe `,1);function q(n,i){p(i,!0);let s=`/account/subscription`,u=r(()=>N(F()));var h=K();g(`85h9wf`,e=>{f(()=>{a.title=`Unsubscribe`})});var x=t(_(h),2),S=n=>{var a=d(),f=_(a),p=e=>{U(e,{cancel:s,get choices(){return i.data.choices}})},h=n=>{var i=G(),a=t(_(i),2),u=e=>{var t=W();o(e,t)},d=r(()=>w());l(a,e=>{v(d)&&e(u)});var f=t(a,2),p=c(f);O(p,{href:s,style:`primary`,children:(t,n)=>{y();var r=e(`Continue`);o(t,r)},$$slots:{default:!0}}),m(f),o(n,i)};l(f,e=>{v(u).unsubscribed?e(h,-1):e(p)}),o(n,a)};l(x,e=>{v(u)&&e(S)}),o(n,h),b()}export{q as component,R as universal};
-//# sourceMappingURL=26.C3-Y3tWg.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/27.BpxtYox7.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/27.BpxtYox7.js
deleted file mode 100644
index 3ce253333eefdb7597a5e10dde05c4d1f57f75f2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/27.BpxtYox7.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,J as i,K as a,Ot as o,U as s,W as c,X as l,Y as u,c as d,cn as f,g as p,hn as m,it as h,kt as g,lt as _,mn as v,sn as y,xn as b,zt as x}from"../chunks/BhSt9sSe.js";import{Ot as S,S as C,Tt as w,at as T,y as E}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{n as D}from"../chunks/B1cT_TaC2.js";import{t as O}from"../chunks/CLTyeLEa.js";import{t as k}from"../chunks/Ctg-Sb3g.js";import{t as A}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as j}from"../chunks/BiFEq6WA.js";import{t as M}from"../chunks/C_NFOZtL.js";var N=b({load:()=>P});async function P({parent:e}){let{user:t}=await e();return{subscription:await E(()=>k()),user:t}}var F=l(`Meal Planning API per month
You have an active subscription to use Eat This Much's API
Subscribe to access our meal planning API and generate highly customizable
- meal plans and grocery lists.
`,1),z=l(` `,1);function B(r,a){let c=n(()=>a.data.user),l=n(()=>a.data.subscription);var u=z(),d=g(u);A(d,{title:`Eat This Much API`});var f=t(d,2),y=n=>{var r=L(),a=o(r);p(a,()=>({alt:``,...M}),void 0,void 0,void 0,`svelte-spne11`);var s=t(a,4),c=o(s);T(c,{href:`/`,style:`primary`,children:(t,n)=>{v();var r=e(`Continue`);i(t,r)},$$slots:{default:!0}}),m(s),m(r),h(a),i(n,r)},b=e=>{O(e,{children:(e,n)=>{var r=R();I(t(g(r),2),{}),i(e,r)},$$slots:{default:!0}})};s(f,e=>{var t,n;(t=_(c))!=null&&t.is_api_user&&!((n=_(l))!=null&&n.unsubscribed)?e(y):e(b,-1)}),i(r,u)}export{B as component,N as universal};
-//# sourceMappingURL=27.BpxtYox7.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/28.QRe7a6jD.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/28.QRe7a6jD.js
deleted file mode 100644
index bfe18b4280d6f94acd7550339fa63f6b5eec51a3..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/28.QRe7a6jD.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Ft as n,J as r,Lt as i,Ot as a,X as o,cn as s,hn as c,kt as l,l as u,lt as d,mn as f,sn as p}from"../chunks/BhSt9sSe.js";import{g as m,r as h}from"../chunks/C8UWmKFm.js";import{Z as g}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as _}from"../chunks/DEgMoMXi.js";import{t as v}from"../chunks/BZ9FN49-.js";import{t as y}from"../chunks/OkVvj29C.js";var b=o(`
`,1),x=o(` Your password has expired. Please choose a new password to continue.
`,1);function S(o,S){s(S,!0);let C=i(void 0);async function w(){var e;await((e=d(C))==null?void 0:e.submit()),await h(m(`/`))}var T=x(),E=l(T);y(E,{title:`Reset Password`});var D=t(E,4);g(D,{onSubmit:w,children:(i,o)=>{var s=b(),p=l(s);u(v(p,{}),e=>n(C,e,!0),()=>d(C));var m=t(p,2),h=a(m);_(h,{full_width:!0,children:(t,n)=>{f();var i=e(`Change Password`);r(t,i)},$$slots:{default:!0}}),c(m),r(i,s)},$$slots:{default:!0}}),r(o,T),p()}export{S as component};
-//# sourceMappingURL=28.QRe7a6jD.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/29.DNeVGvxo.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/29.DNeVGvxo.js
deleted file mode 100644
index 4530a097258b5dc7b29034358445f66f03092b52..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/29.DNeVGvxo.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{$ as e,At as t,J as n,Ot as r,X as i,cn as a,hn as o,kt as s,mn as c,sn as l,xn as u}from"../chunks/BhSt9sSe.js";import{Ot as d,Tt as f,i as p,j as m,wt as h,xt as g,y as _}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as v}from"../chunks/BanapObv.js";import{t as y}from"../chunks/DEgMoMXi.js";import{t as b}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as x}from"../chunks/B-9Xxr31.js";var S=u({load:()=>C});async function C(){let e=m();return{user:await _(()=>p(e))}}var w=i(` This information will be shown to all of your clients and may be changed at
- any time.
Don't need a professional account? You may instead.
`,1);function T(i,u){a(u,!0);let p=d(),m=f(p,`/professional-setup/plan`);function _(){return h(m)}var S=w(),C=s(S);b(C,{title:`Create Profile`});var T=t(C,4),E=t(r(T));g(E,{href:`/account-setup`,children:(t,r)=>{c();var i=e(`continue as an individual account`);n(t,i)},$$slots:{default:!0}}),c(),o(T);var D=t(T,2);x(D,{onSubmit:_,get user(){return u.data.user},children:(t,r)=>{y(t,{get icon(){return v},children:(t,r)=>{c();var i=e(`Continue`);n(t,i)},$$slots:{default:!0}})},$$slots:{default:!0}}),n(i,S),l()}export{T as component,S as universal};
-//# sourceMappingURL=29.DNeVGvxo.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/3.B3FsyqN3.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/3.B3FsyqN3.js
deleted file mode 100644
index 33c0bf16483d8b15d5c65693dd9601def80f7f76..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/3.B3FsyqN3.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{I as e,J as t,Ot as n,X as r,Y as i,cn as a,hn as o,kt as s,sn as c,xn as l}from"../chunks/BhSt9sSe.js";import{Et as u,H as d,i as f,j as p,y as m}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as h}from"../chunks/CLTyeLEa.js";var g=l({load:()=>_});async function _(){d();let e=p();return{user:await m(()=>f(e))}}var v=r(`
`),C=s(`Before you personally can use the Planner, you must create a Nutrition
- Target.
`,1),w=s(`Congratulations! You are now ready to start accepting clients on Eat This Much.
Change Plan
`),P=o(` `,1);function F(o,l){c(l,!0);let _=t(()=>l.data.price_id),x=t(()=>l.data.trial_available),S=t(()=>C(D()));function w(e){b()===e.currentTarget.pathname&&(e.preventDefault(),history.back())}let E=t(()=>{var e;return((e=f(S))==null?void 0:e.currency)??`USD`}),k=t(()=>{if(f(S))for(let[e,t]of[[`Collaborate`,f(S).tiers.collab],[`Control`,f(S).tiers.control]])for(let n of t){if(n.prices.monthly_price_id===f(_))return{period:`monthly`,tier:n,title:e};if(n.prices.quarterly_price_id===f(_))return{period:`quarterly`,tier:n,title:e}}}),j=t(()=>{var e;return!y()&&!!((e=f(S))!=null&&e.professional_sale.enabled)});var M=P(),F=d(M);T(F,{title:`Payment Information`});var I=e(F,2);A(I,{get currency(){return f(E)},get price_id(){return f(_)},cancel:`/professional-setup/plan`,next:`/professional-setup/finish`,get trial_available(){return f(x)},children:(e,t)=>{var o=s(),c=d(o),l=e=>{O(e,p({get currency(){return f(S).currency}},()=>f(k),{get sale(){return f(j)},children:(e,t)=>{var a=N(),o=i(a);u(a),n(e=>g(o,`href`,e),[()=>v(`/professional-setup/plan`)]),h(`click`,o,w),r(e,a)},$$slots:{default:!0}}))};a(c,e=>{f(S)&&f(k)&&e(l)}),r(e,o)},$$slots:{default:!0}}),r(o,M),m()}l([`click`]);export{F as component,j as universal};
-//# sourceMappingURL=31.RcWJKm_y.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/32.Bjud94KB.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/32.Bjud94KB.js
deleted file mode 100644
index dfcfc4633337921f70c508b2812701a0bd393542..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/32.Bjud94KB.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,J as t,X as n,c as r,cn as i,kt as a,sn as o,xn as s}from"../chunks/BhSt9sSe.js";import{g as c}from"../chunks/C8UWmKFm.js";import{W as l,wt as u}from"../chunks/gotDHXHr.js";import{t as d}from"../chunks/C5rGgnpV.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as f}from"../chunks/CLTyeLEa.js";import{t as p}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as m}from"../chunks/DTm82U0q2.js";var h=s({load:()=>g});async function g(){let e=sessionStorage.getItem(l.REGISTRATION.PRICE_ID);e&&(sessionStorage.removeItem(l.REGISTRATION.PRICE_ID),d(307,c(`/professional-setup/payment`)+`?plan=${e}`))}var _=n(` `,1);function v(n,s){i(s,!1);async function l(e){return u(c(`/professional-setup/payment`)+`?plan=${e}`)}r();var d=_(),h=a(d);p(h,{title:`Choose Plan`});var g=e(h,2);f(g,{children:(e,t)=>{m(e,{onSubmit:l})},$$slots:{default:!0}}),t(n,d),o()}export{v as component,h as universal};
-//# sourceMappingURL=32.Bjud94KB.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/33.MdJn3fh6.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/33.MdJn3fh6.js
deleted file mode 100644
index 3de695e98133980e00a43ae88679e2e45e198785..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/33.MdJn3fh6.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{$ as e,At as t,Bt as n,Ft as r,J as i,Lt as a,U as o,X as s,cn as c,kt as l,lt as u,mn as d,sn as f}from"../chunks/BhSt9sSe.js";import{g as p,r as m}from"../chunks/C8UWmKFm.js";import{Dt as h,Ot as g,Tt as _,Z as v,at as y,c as b,i as x,w as S}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as C}from"../chunks/BBCQccAx.js";import{t as w}from"../chunks/XKJvcd3t2.js";import{n as T,t as E}from"../chunks/CxRGiBH-2.js";import{r as D}from"../chunks/Ctg-Sb3g.js";import{t as O}from"../chunks/LtYjoJmG2.js";import{t as k}from"../chunks/CZOcB8DL.js";import{t as A}from"../chunks/BC4LLrwJ.js";import{t as j}from"../chunks/CtDUMnLZ.js";var M=s(`You currently have a premium Eat This Much account.
If you would like to enter a gift code, you will have to wait until your
- current subscription is over.
`,1),N=s(`Want to send a gift code? `,1),P=s(` `,1),F=s(`If you were sent an Eat This Much gift code, you may redeem it here to
- upgrade your account to a premium account.
`,1);function I(s,I){c(I,!0);let L=g(),R=_(L,`/account/subscription`),z=n(()=>x(L)),B=a(``);async function V(){let{subscription:e,user:t}=await S(null,`/api/redeem-gift-sub/`,{gift_code:u(B)});await D(e),await b(t),await m(p(`/help/premium-features`)+`?congratulations`)}var H=P(),U=l(H);O(U,{get href(){return R},title:`Redeem Your Gift`});var W=t(U,2),G=e=>{var t=M();d(2),i(e,t)},K=n(()=>h()),q=n=>{var a=F(),s=t(l(a),2);v(s,{onSubmit:V,children:(n,a)=>{var s=P(),c=l(s);A(c,{children:(n,a)=>{var s=P(),c=l(s),f=n=>{j(n,{children:(n,r)=>{d();var a=N(),o=t(l(a));y(o,{href:`/account/subscription/send-gift`,get icon(){return C},style:`text`,children:(t,n)=>{d();var r=e(`Purchase Gift Code`);i(t,r)},$$slots:{default:!0}}),i(n,a)},$$slots:{default:!0}})};o(c,e=>{var t;(t=u(z))!=null&&t.initial_signup_complete&&e(f)});var p=t(c,2);T(p,{label:`Gift code`,id:`gift_code`,children:(e,t)=>{E(e,{name:`gift_code`,placeholder:`####-####-####`,get value(){return u(B)},set value(e){r(B,e,!0)}})},$$slots:{default:!0}}),i(n,s)},$$slots:{default:!0}});var f=t(c,2);k(f,{action:`Activate`,get icon(){return w},get href(){return R}}),i(n,s)},$$slots:{default:!0}}),i(n,a)};o(W,e=>{u(K)?e(G):e(q,-1)}),i(s,H),f()}export{I as component};
-//# sourceMappingURL=33.MdJn3fh6.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/34.BuLWK4a0.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/34.BuLWK4a0.js
deleted file mode 100644
index 2b4d1c4175c55f996c728748bb2c40d4f5ac4bc6..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/34.BuLWK4a0.js
+++ /dev/null
@@ -1,5 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Lt as s,Ot as c,R as l,U as u,X as d,cn as f,hn as p,jt as m,kt as h,lt as g,mn as _,sn as v,xn as y}from"../chunks/BhSt9sSe.js";import{g as b,r as x}from"../chunks/C8UWmKFm.js";import{L as S,T as C,Vt as w,Z as T,i as E,j as D,y as O}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as k}from"../chunks/Bce0nSU2.js";import{t as A}from"../chunks/DEgMoMXi.js";import{l as j,n as M,p as N,t as P}from"../chunks/CxRGiBH-2.js";import{t as F}from"../chunks/BC4LLrwJ.js";import{t as I}from"../chunks/BZ9FN49-.js";import{t as L}from"../chunks/OkVvj29C.js";var R=y({load:()=>z});async function z(){let e=D();return{user:await O(()=>E(e))}}var B=d(` has created an account for you and is providing you with
- premium membership! As your manager, will be able to access your
- account to help keep you on track with your meal plans, but they will not be able
- to see your password.
`),V=d(` I agree to the Terms of Service `),H=d(` `,1),U=d(`Set Password Verify Account Information
`,1),W=d(` `,1);function G(d,y){f(y,!0);let E=n(()=>{var e;return(e=y.data.user.manager)==null?void 0:e.username}),D=s(m({new_password1:``,new_password2:``})),O=m({email:y.data.user.email,first_name:y.data.user.first_name,last_name:y.data.user.last_name});async function R(){let e=await C(`/api/update-account-info/`,{...O,password1:g(D).new_password1,password2:g(D).new_password2,tos:!0,username:y.data.user.username});if(e.errors)throw new w(e.errors);await x(b(`/`))}var z=W(),G=h(z);L(G,{title:`Set Up Account`});var K=t(G,2),q=e=>{var n=B(),i=c(n),s=c(i,!0);p(i);var l=t(i,2),u=c(l,!0);p(l),_(),p(n),r(()=>{o(s,g(E)),o(u,g(E))}),a(e,n)},J=n(()=>S()&&g(E));u(K,e=>{g(J)&&e(q)});var Y=t(K,2);T(Y,{onSubmit:R,children:(n,r)=>{var o=U(),s=t(h(o),2);I(s,{hide_current_password:!0,get form(){return g(D)},set form(e){i(D,e,!0)}});var u=t(s,4);F(u,{children:(e,n)=>{var r=H(),i=h(r);M(i,{label:`Email`,id:`email`,children:(e,t)=>{j(e,{name:`email`,get value(){return O.email},set value(e){O.email=e}})},$$slots:{default:!0}});var o=t(i,2);M(o,{label:`First name`,id:`first_name`,children:(e,t)=>{P(e,{name:`first_name`,get value(){return O.first_name},set value(e){O.first_name=e}})},$$slots:{default:!0}});var s=t(o,2);M(s,{label:`Last name`,id:`last_name`,children:(e,t)=>{P(e,{name:`last_name`,get value(){return O.last_name},set value(e){O.last_name=e}})},$$slots:{default:!0}});var u=t(s,2);M(u,{label:`Terms of service`,id:`tos`,children:(e,n)=>{var r=V(),i=c(r);N(i,{checked:!1,name:`tos`,required:!0});var o=t(i,2),s=t(c(o)),u=t(c(s));l(u,()=>k),p(s),p(o),p(r),a(e,r)},$$slots:{default:!0}}),a(e,r)},$$slots:{default:!0}});var d=t(u,2),f=c(d);A(f,{full_width:!0,children:(t,n)=>{_();var r=e(`Submit`);a(t,r)},$$slots:{default:!0}}),p(d),a(n,o)},$$slots:{default:!0}}),a(d,z),v()}export{G as component,R as universal};
-//# sourceMappingURL=34.BuLWK4a0.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/35.ChQJLoN5.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/35.ChQJLoN5.js
deleted file mode 100644
index 47a73cdc33a3d69d49c0a415ddeb7847e52afcfd..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/35.ChQJLoN5.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Bt as n,Ft as r,J as i,Lt as a,Ot as o,U as s,X as c,cn as l,hn as u,jt as d,kt as f,lt as p,mn as m,sn as h,xn as g}from"../chunks/BhSt9sSe.js";import{g as _}from"../chunks/C8UWmKFm.js";import{Dt as v,Ot as y,Qt as b,Tt as x,at as S,i as C,y as w}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as T}from"../chunks/BBCQccAx.js";import{n as E}from"../chunks/B1cT_TaC2.js";import{t as D}from"../chunks/CLTyeLEa.js";import{t as O}from"../chunks/Ctg-Sb3g.js";import{t as k}from"../chunks/DNDaYjwu.js";import{t as A}from"../chunks/mRJ-UFmt.js";import{t as j}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{n as M}from"../chunks/zqfIgEQ_.js";import{t as N}from"../chunks/BwAVaRnq.js";import{t as P}from"../chunks/sat-xcJP.js";import{r as F}from"../chunks/qBLqlIPz.js";import{t as I}from"../chunks/DMf5TeBn.js";import{t as L}from"../chunks/CtDUMnLZ.js";var R=g({load:()=>z});async function z({parent:e}){let t=w(()=>O()),{user:n}=await e(),r=w(()=>M(n));return await k(()=>N(),()=>F()),{subscription:await t,trial_available:await r}}var B=c(`Have a gift code? `,1),V=c(` `,1);function H(o,s){l(s,!0);let c=n(()=>E(N())),u=y(),g=n(()=>E(C(u))),v=n(()=>{var e;return(e=p(g))!=null&&e.initial_signup_complete?`/help/premium-features?congratulations`:`/account-setup/finish`}),x=a(d(b)),w=n(()=>{var e;return((e=p(c))==null?void 0:e.currencies.selected)??`USD`});{let a=n(()=>_(`/`));I(o,{get currency(){return p(w)},get price_id(){return p(x)},get next(){return p(v)},get cancel(){return p(a)},get trial_available(){return s.trial_available},children:(n,a)=>{var o=V(),s=f(o);L(s,{children:(n,r)=>{m();var a=B(),o=t(f(a));S(o,{breadcrumb:!0,href:`/account/subscription/redeem-gift`,get icon(){return T},style:`text`,children:(t,n)=>{m();var r=e(`Redeem Code`);i(t,r)},$$slots:{default:!0}}),i(n,a)},$$slots:{default:!0}});var c=t(s,2);P(c,{get value(){return p(x)},set value(e){r(x,e,!0)}}),i(n,o)},$$slots:{default:!0}})}h()}var U=c(`You currently have a premium subscription to Eat This Much.
`,1),W=c(` `,1);function G(r,a){l(a,!0);let c=a.data.subscription,d=n(()=>a.data.trial_available),g=y(),_=x(g,`/planner`);function b(){return A(g,_)}var C=W(),w=f(C);{let e=n(()=>p(d)?`Start Free Trial`:`Eat This Much Premium`);j(w,{get title(){return p(e)}})}var T=t(w,2),E=n=>{var r=U(),a=t(f(r),2),s=o(a);S(s,{onclick:b,style:`primary`,children:(t,n)=>{m();var r=e(`Continue`);i(t,r)},$$slots:{default:!0}}),u(a),i(n,r)},O=n(()=>v()&&!(c!=null&&c.unsubscribed)),k=e=>{D(e,{children:(e,t)=>{H(e,{get trial_available(){return p(d)}})},$$slots:{default:!0}})};s(T,e=>{p(O)?e(E):e(k,-1)}),i(r,C),h()}export{G as component,R as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/36.D0BzxiEb.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/36.D0BzxiEb.js
deleted file mode 100644
index 1c522d49a6a2fc76830e3e348dcc443de8d83878..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/36.D0BzxiEb.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{At as e,Bt as t,Ct as n,Ft as r,J as i,K as a,Lt as o,Ot as s,U as c,X as l,cn as u,hn as d,kt as f,lt as p,sn as m,xn as h}from"../chunks/BhSt9sSe.js";import{S as g,i as _,j as v}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{i as y}from"../chunks/CxRGiBH-2.js";import{n as b}from"../chunks/B1cT_TaC2.js";import{c as x,t as S}from"../chunks/BtqPi__O.js";import{t as C}from"../chunks/DNDaYjwu.js";import{t as w}from"../chunks/LtYjoJmG2.js";import{t as T}from"../chunks/FlQAycz02.js";import{t as E}from"../chunks/BWqLgya7.js";import{t as D}from"../chunks/D6NmChFs.js";import{t as O}from"../chunks/B1rreK3F.js";var k=h({load:()=>A});async function A(){let e=v();return C(()=>E(e))}var j=l(`Historical Performance `,1);function M(n,a){u(a,!0);let s=o(`week`),c=new Map([[`week`,`Past Week`],[`month`,`Past Month`],[`3month`,`Three Months`],[`year`,`Past Year`]]);async function l(e){let t=await g(null,`/affiliate/data/?timespan=${e}`),n=S(t.start_date),r=S(t.end_date),i=x(n,r);return[{label:`Charges`,color:`var(--text-muted)`,unit:``,values:d(i,t.graph_data.charge)},{label:`Signups`,color:`var(--m3-primary)`,unit:``,values:d(i,t.graph_data.signup)}]}function d(e,t){return e.map(e=>({timestamp:S.toDate(e).getTime(),weight:t[e]??0}))}var h=j(),_=e(f(h),2);y(_,{get options(){return c},get value(){return p(s)},set value(e){r(s,e,!0)}});var v=e(_,2);{let e=t(()=>l(p(s)));D(v,{get data(){return p(e)}})}i(n,h),m()}var N=l(`Payout Payouts are made at the end of every month with a $50 minimum. If the
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Next payout amount Total payout amount PayPal account Stats
Affiliate link clicks
Monthly signups Monthly payments
Annual signups Annual payments Referral Links
`,1);function I(r,o){u(o,!0);let l=v(),h=t(()=>b(E(l))),g=t(()=>b(_(l))),y=t(()=>{var e,t;return new URL(`/?a=${(e=p(h))==null?void 0:e.id}_${(t=p(h))==null?void 0:t.shortHash}`,location.href).href}),x=t(()=>{var e;return new URL(`/a/${(e=p(g))==null?void 0:e.username}`,location.href).href}),S=O(`USD`);var C=F(),D=f(C);w(D,{title:`Eat This Much Affiliate Program`});var k=e(D,2),A=t=>{var r=N(),o=e(f(r),4),c=s(o),l=e(s(c),2),u=s(l),m=e(u),g=s(m,!0);d(m),d(l);var _=e(l,4),v=s(_),y=e(v),b=s(y,!0);d(y),d(_);var x=e(_,4),C=s(x,!0);d(x),d(c),d(o),n((e,t,n,r)=>{a(u,`${e??``} `),a(g,t),a(v,`${n??``} `),a(b,r),a(C,p(h).paypal_id)},[()=>S(p(h).next_payout),()=>`USD`,()=>S(p(h).total_payout),()=>`USD`]),i(t,r)};c(k,e=>{p(h)&&e(A)});var j=e(k,4),I=s(j);T(I,{get value(){return p(x)}}),d(j);var L=e(j,2),R=s(L);T(R,{get value(){return p(y)}}),d(L);var z=e(L,2),B=t=>{var r=P(),o=e(f(r),2),c=s(o),l=e(s(c),2),u=s(l,!0);d(l),d(c);var m=e(c,2),g=e(s(m),2),_=s(g,!0);d(g);var v=e(g,4),y=s(v,!0);d(v),d(m);var b=e(m,2),x=e(s(b),2),S=s(x,!0);d(x);var C=e(x,4),w=s(C,!0);d(C),d(b),d(o),n(()=>{a(u,p(h).parameter_link_count+p(h).username_link_count),a(_,p(h).total_referred_monthly_signups),a(y,p(h).total_referred_monthly_payments),a(S,p(h).total_referred_annual_signups),a(w,p(h).total_referred_annual_payments)}),i(t,r)};c(z,e=>{p(h)&&e(B)}),M(e(z,2),{}),i(r,C),m()}export{I as component,k as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/37.Cy8eODvY.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/37.Cy8eODvY.js
deleted file mode 100644
index 86c365415c5be3c96c4fb32beda23d6e2dd2ec31..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/37.Cy8eODvY.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{$ as e,At as t,B as n,Bt as r,Ct as i,Ft as a,J as o,K as s,Lt as c,Ot as l,U as u,X as d,cn as f,hn as p,kt as m,lt as h,mn as g,sn as _,z as v}from"../chunks/BhSt9sSe.js";import{Z as y,it as b}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as x}from"../chunks/BBbGtOhS.js";import{t as S}from"../chunks/BpQEveid.js";import{t as C}from"../chunks/DEgMoMXi.js";import{t as w}from"../chunks/CxRGiBH-2.js";import{n as T}from"../chunks/B1cT_TaC2.js";import{t as E}from"../chunks/CPGReOo72.js";import{t as D}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as O}from"../chunks/FlQAycz02.js";import{n as k,r as A,t as j}from"../chunks/DGQfeLd_.js";import{t as M}from"../chunks/D7mLfM7M.js";var N=d(`
`),P=d(`Make sure to copy your key. It will never be displayed again.
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`),R=d(` `),z=d(``),B=d(` Enter a label below to create a new API key. All keys share your credit
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Your Keys `,1);function V(e,a){f(a,!0);let c=r(()=>T(A()));function d(e){M({action:`Delete`,title:`Delete ${e.key_name}`,async onconfirm(){return k(e.id)}})}var g=B(),y=m(g);D(y,{title:`API Keys`});var x=t(y,4);I(x,{});var C=t(x,4),w=e=>{var t=L();o(e,t)},E=e=>{var r=z();v(r,21,()=>h(c),n,(e,n)=>{var r=R(),a=l(r),c=t(a);b(c,{get icon(){return S},label:`Delete Key`,onclick:()=>d(h(n))}),p(r),i(()=>s(a,`${h(n).key_name??``} `)),o(e,r)}),p(r),o(e,r)};u(C,e=>{var t;(t=h(c))!=null&&t.length?e(E,-1):e(w)}),o(e,g),_()}export{V as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/38.DMLWcAPa.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/38.DMLWcAPa.js
deleted file mode 100644
index c2b9231cd62bd4aeea3e89e3bf43d535f0848e1f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/38.DMLWcAPa.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{At as e,B as t,Bt as n,Ct as r,J as i,K as a,Ot as o,R as s,X as c,b as l,cn as u,hn as d,kt as f,lt as p,s as m,sn as h,v as g,xn as _,z as v}from"../chunks/BhSt9sSe.js";import"../chunks/xihTtKlq.js";import{n as y}from"../chunks/B1cT_TaC2.js";import{t as b}from"../chunks/CLTyeLEa.js";import{t as x}from"../chunks/B-VPo5WB.js";import{a as S}from"../chunks/BtqPi__O.js";import{t as C}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as w}from"../chunks/BC4LLrwJ.js";import{i as T,r as E}from"../chunks/DGQfeLd_.js";var D=_({load:()=>O});async function O(){return T()}var k=c(`
Usage by Key `,1);function j(c,m){u(m,!0);let _=n(()=>y(E()));var b=A(),S=e(f(b),2);v(S,17,()=>p(_)||[],t,(t,c)=>{let u=n(()=>{var e;return((e=m.per_key_totals.find(e=>e.api_key_id===p(c).id))==null?void 0:e.credits_used)??0});var f=k(),h=o(f),_=o(h);s(_,()=>x);var v=e(_);d(h);var y=e(h,2),b=o(y);d(y);var S=e(y,2),C=o(S);d(S);var w=e(S,2);d(f),r(e=>{a(v,` ${p(c).key_name??``}`),a(b,`${p(u)??``} Credits`),a(C,`${e??``}%`),g(w,`max`,m.credits_used),l(w,p(u))},[()=>m.credits_used?Math.round(100*p(u)/m.credits_used):0]),i(t,f)}),i(c,b),h()}var M=c(`Pending Chages Rate Credits Included with plan Total
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Total credits used
Base credits
Pending Charges API Usage
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Permanently delete your account and all associated information.
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/41.LZlI4CTo.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/41.LZlI4CTo.js
deleted file mode 100644
index dd75bb921ea9157cb7738a50a4e4a060c9564673..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/41.LZlI4CTo.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Bt as e,Ft as t,J as n,Lt as r,U as i,X as a,Y as o,cn as s,kt as c,l,lt as u,mn as d,sn as f}from"../chunks/BhSt9sSe.js";import{Ot as p,i as m}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as h}from"../chunks/B1cT_TaC2.js";import{t as g}from"../chunks/LtYjoJmG2.js";import{t as _}from"../chunks/BZ9FN49-.js";import{t as v}from"../chunks/CRanwLzu.js";var y=a(` Your password has been changed successfully.
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/42.DTwg8Rt9.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/42.DTwg8Rt9.js
deleted file mode 100644
index e41ee71434e890f6e890b2edee064610c32e13db..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/42.DTwg8Rt9.js
+++ /dev/null
@@ -1,16 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,J as i,K as a,Ot as o,U as s,X as c,cn as l,hn as u,kt as d,lt as f,mn as p,sn as m,xn as h}from"../chunks/BhSt9sSe.js";import{Dt as g,i as _,j as v,xt as y}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as b}from"../chunks/B1cT_TaC2.js";import{t as x}from"../chunks/Ctg-Sb3g.js";import{t as S}from"../chunks/DNDaYjwu.js";import{n as C}from"../chunks/zqfIgEQ_.js";import{t as w}from"../chunks/LtYjoJmG2.js";import{t as T}from"../chunks/FlQAycz02.js";import{n as E}from"../chunks/BWqLgya7.js";var D=h({load:()=>O});async function O({parent:e}){let{user:t}=await e();await S(()=>E(t.id),()=>x())}var ee=c(`Tip: If you sign up for the free trial , and your
- friend subscribes soon afterwards, the credit will automatically apply to
- both of your accounts before the first subscription fee.
`),k=c(`Of those months, you've saved up of them. Because you are unsubscribed, they were not applied to your
- account, but they will be the next time you sign up.
`),A=c(`You've earned a total of free months.
`,1),j=c(`Once you earn some, simply to redeem them.`,1),M=c(`You've saved up free months so
- far.
`),N=c(` Want to get a free subscription? Tell your friends about Eat This Much ! For each of your friends that
- signs up for premium, you'll BOTH
Refer 3 friends? They'll each get their first month free, and you get 3
- months free!
Just send your friends to this link:
Share stats Your referral link has been clicked on times.
Note: Your credits for free months can only apply to your account if you subscribe through
- the website, not through the apps unfortunately. If you decide to switch subscriptions,
- simply cancel via the apps and resubscribe on the site - you won't lose any data!
How does it work? Any time someone clicks on your link and signs up for a subscription, you AND your friend's account will automatically receive $15 USD in
- credit. It's a referral program that your friends will thank you for sending them to.
If you're on the monthly subscription plan, your next month will be free. If
- you sign up for the annual membership instead, you'll receive $15 USD off of
- the subscription price for each friend referred because the annual price is
- billed all at once. Refer 4 friends, and the annual membership is totally
- free!
Tip: If you save a meal plan, you can link to it and it will also count as a referral
- link.
Connected Users Danger Zone If you leave this group, you will need a new invitation to rejoin.
`,1);function K(r,a){l(a,!0);let s=T(),c=n(()=>j(I()));function h(){z({action:`Leave`,content:`If you leave this group, you will need a new invitation to rejoin.`,async onconfirm(){if(await D(null,`/api/leave-group/`,{confirm:!0}),await x(s),await P(),k.params.user_id){let e=window.location.toString().replace(`/${k.params.user_id}`,``);await v(e)}},title:`Leave Group`})}var _=G(),y=t(d(_),2),b=t(o(y));g(b,21,()=>f(c)??[],e=>e.id,(e,t)=>{W(e,{get user(){return f(t)}})}),u(b),u(y);var C=t(y,6),w=o(C);S(w,{get icon(){return A},onclick:h,children:(t,n)=>{p();var r=e(`Leave Group`);i(t,r)},$$slots:{default:!0}}),u(C),i(r,_),m()}var q=c(`Invite User Share this link to invite a user to link their account with yours.
`,1);function J(e,n){var r=q(),a=t(d(r),4),s=o(a);R(s,{get value(){return n.join_url}}),u(a),i(e,r)}var Y=c(`Linked Accounts Beta `),X=c(` `,1),Z=c(` Connected accounts can combine Groceries, view and edit each other's meal
- plans, and share Custom Recipes, Collections, and Saved Plans. This can help
- keep you accountable while sharing the load of grocery shopping and planning.
`,1);function Q(e,r){l(r,!0);let a=T(),o=n(()=>j(C(a)));var c=Z(),u=d(c);L(u,{title:`Linked Accounts`,renderTitle:e=>{var t=Y();i(e,t)},$$slots:{renderTitle:!0}});var p=t(u,4);M(p,{children:(e,n)=>{var a=X(),c=d(a);J(c,{get join_url(){return r.data.join_url}});var l=t(c,2),u=e=>{K(e,{})};s(l,e=>{var t;(t=f(o))!=null&&t.is_linked&&e(u)}),i(e,a)},$$slots:{default:!0}}),i(e,c),m()}export{Q as component,B as universal};
-//# sourceMappingURL=43.XGvXBjG6.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/44.D7nWGsFc.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/44.D7nWGsFc.js
deleted file mode 100644
index b1addfa4f80eb9f90396965ef9ebd49563c53e8c..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/44.D7nWGsFc.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,B as t,Bt as n,Ct as r,J as i,K as a,Ot as o,U as s,X as c,Y as l,cn as u,hn as d,kt as f,lt as p,mn as m,sn as h,yn as g,z as _}from"../chunks/BhSt9sSe.js";import{Dt as v,L as y,Ot as b,S as x,d as S,j as C}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{p as w}from"../chunks/CxRGiBH-2.js";import{n as T}from"../chunks/B1cT_TaC2.js";import{t as E}from"../chunks/LtYjoJmG2.js";import{t as D}from"../chunks/CMf_mwGa.js";var O=S(`emailsettings`,`2023-05-17`,{async fetchAll(e){return[await x(e,`/api/v1/emailsettings/${e}/`)]}});function k(e){let t=O.getAll(e);return t==null?void 0:t[0]}var A=O.update;O.updateCache;var j=c(`
You also have your own subscription. You do not need this subscription to
- access premium while you are being managed. Feel free to unsubscribe with
- no change in features, or you can stay subscribed if your link to the
- Manager is temporary.
`),P=l(`You currently have access to Premium via the Manager account you are linked
- with.
`,1),F=l(``),I=l(`You are currently using a free account.
`,1),L=l(`Plan Expiration Plan You have subscribed via our Android app - please visit the account info
- section in the app or head to http://payments.google.com/ to manage your subscription.
`,1),R=l(`Plan You've subscribed via our iOS app - please visit the account info section in
- the app or open your iOS phone settings to manage your subscription.
`,1),z=l(`Subscription ends `,1),B=l(`Status Unsubscribed `,1),V=l(`Billing begins `,1),H=l(`Status In free trial `,1),te=l(`Next billing date `,1),ne=l(`
`),re=l(`Plan Gifts `,1);function U(l,_){d(_,!0);let D=y(),j=n(()=>C(w())),M=n(()=>C(x(D))),U=n(()=>{var e;return(e=m(j))==null?void 0:e.platform}),W=n(()=>{var e;return(e=m(j))==null?void 0:e.type}),G=n(()=>{var e;return((e=m(j))==null?void 0:e.type)!==`free`}),K=n(()=>{var e;return(e=m(j))!=null&&e.current_period_end?E(m(j).current_period_end*1e3):null});var q=ie(),J=p(q);k(J,{title:`Subscription`});var Y=t(J,2),ae=s=>{let l=n(()=>new URL(`/account-management/unlink/`,window.location.href));var u=P(),d=t(p(u),2),g=e=>{var t=N();i(e,t)};c(d,e=>{m(W)===`premium`&&e(g)});var _=t(d,2),v=o(_);{let t=n(()=>m(l).toString());A(v,{title:`Unlink Account`,get href(){return m(t)},children:(t,n)=>{h();var o=e();r(()=>{var e;return a(o,`Your account is currently being managed by ${((e=m(M))==null||(e=e.manager)==null?void 0:e.company_name)??``}`)}),i(t,o)},$$slots:{default:!0}})}f(_),i(s,u)},oe=n(()=>v());c(Y,e=>{m(oe)&&e(ae)});var X=t(Y,2),se=r=>{var a=u(),s=p(a),l=n=>{var r=I(),a=t(p(r),2),s=o(a);O(s,{}),f(a);var l=t(a,2),u=t=>{var n=F(),r=o(n);A(r,{title:`Payment History`,href:`/account/subscription/history`,children:(t,n)=>{h();var r=e(`View a record of past payments`);i(t,r)},$$slots:{default:!0}}),f(n),i(t,n)};c(l,e=>{var t;(t=m(j))!=null&&t.customer_id&&e(u)}),i(n,r)},d=n(()=>!v());c(s,e=>{m(d)&&e(l)}),i(r,a)},ce=n=>{var s=L(),l=t(o(s),2),u=o(l,!0);f(l);var d=t(l,4),p=o(d),h=t=>{var n=e();r(e=>a(n,e),[()=>T(m(j).gift_end)]),i(t,n)},g=t=>{var n=e(`None`);i(t,n)};c(p,e=>{var t;(t=m(j))!=null&&t.gift_end?e(h):e(g,-1)}),f(d),f(s),r(()=>{var e;return a(u,(e=m(j))==null?void 0:e.description)}),i(n,s)},le=e=>{var n=ee(),s=p(n),c=t(o(s),2),l=o(c,!0);f(c),f(s),h(2),r(()=>{var e;return a(l,(e=m(j))==null?void 0:e.description)}),i(e,n)},ue=e=>{var n=R(),s=p(n),c=t(o(s),2),l=o(c,!0);f(c),f(s),h(2),r(()=>{var e;return a(l,(e=m(j))==null?void 0:e.description)}),i(e,n)},de=s=>{var l=re(),d=p(l),g=t(o(d),2),_=o(g,!0);f(g);var v=t(g,2),y=e=>{var n=B(),s=t(p(n),4),l=e=>{var n=z(),s=t(p(n),2),c=o(s,!0);f(s),r(e=>a(c,e),[()=>T(m(K))]),i(e,n)};c(s,e=>{m(K)&&e(l)}),i(e,n)},x=e=>{var n=H(),s=t(p(n),4),l=e=>{var n=V(),s=t(p(n),2),c=o(s,!0);f(s),r(e=>a(c,e),[()=>T(m(K))]),i(e,n)};c(s,e=>{m(K)&&e(l)}),i(e,n)},S=e=>{var n=te(),s=t(p(n),2),c=o(s,!0);f(s),r(e=>a(c,e),[()=>T(m(K))]),i(e,n)};c(v,e=>{var t,n,r;(t=m(j))!=null&&t.unsubscribed?e(y):(n=m(j))!=null&&n.in_web_premium_free_trial||(r=m(j))!=null&&r.in_web_professional_free_trial?e(x,1):m(K)&&e(S,2)}),f(d);var C=t(d,2),w=e=>{var t=ne(),n=o(t);f(t),r(e=>a(n,`You will retain access to all ${e??``} features until your current subscription period ends. You will
- not be charged again unless you choose to reactivate your subscription.`),[()=>m(j).type.includes(`professional`)?`Professional`:`Premium`]),i(e,t)};c(C,e=>{var t;(t=m(j))!=null&&t.unsubscribed&&e(w)});var E=t(C,2),D=o(E),O=t=>{{let r=n(()=>b()?`/professional-setup/plan`:`/upgrade`);A(t,{title:`Resubscribe`,get href(){return m(r)},children:(t,n)=>{h();var r=e(`Reactivate your subscription to avoid interruption`);i(t,r)},$$slots:{default:!0}})}},k=t=>{A(t,{title:`Change Subscription Plan`,href:`/account/change-plan`,children:(t,r)=>{var a=u(),o=p(a),s=t=>{var n=e(`Switch between feature levels`);i(t,n)},l=n(()=>b()),d=t=>{var n=e(`Switch between between monthly and yearly plans`);i(t,n)};c(o,e=>{m(l)?e(s):e(d,-1)}),i(t,a)},$$slots:{default:!0}})},M=t=>{{let r=n(()=>b()?`/professional-setup/plan`:`/upgrade`);A(t,{title:`Subscribe`,get href(){return m(r)},children:(t,n)=>{h();var r=e(`Unlock all features of Eat This Much`);i(t,r)},$$slots:{default:!0}})}};c(D,e=>{var t;m(G)&&(t=m(j))!=null&&t.unsubscribed?e(O):m(G)?e(k,1):e(M,-1)});var N=t(D,2),P=t=>{A(t,{title:`Change Payment Method`,href:`/account/subscription/payment`,children:(t,n)=>{h();var r=e(`Use a different credit card for automatic renewal`);i(t,r)},$$slots:{default:!0}})};c(N,e=>{m(G)&&e(P)});var F=t(N,2);A(F,{title:`Payment History`,href:`/account/subscription/history`,children:(t,n)=>{h();var r=e(`View a record of past payments`);i(t,r)},$$slots:{default:!0}});var I=t(F,2),L=t=>{A(t,{title:`Unsubscribe`,href:`/account/unsubscribe`,children:(t,n)=>{h();var r=e(`We'll be sorry to see you go`);i(t,r)},$$slots:{default:!0}})};c(I,e=>{m(G)&&e(L)}),f(E),r(()=>{var e;return a(_,(e=m(j))==null?void 0:e.description)}),i(s,l)};c(X,e=>{m(W)===`free`?e(se):m(W)===`gift`?e(ce,1):m(U)===`android`?e(le,2):m(U)===`ios`?e(ue,3):e(de,-1)});var Z=t(X,2),fe=o(Z);s(fe,()=>S),h(),f(Z);var Q=t(Z,2),$=o(Q);A($,{title:`Send a Gift`,href:`/account/subscription/send-gift`,children:(t,n)=>{h();var r=e(`Share Eat This Much with a friend`);i(t,r)},$$slots:{default:!0}});var pe=t($,2),me=t=>{A(t,{title:`Redeem a Gift`,href:`/redeem-gift`,children:(t,n)=>{h();var r=e(`Enter a gift code a friend has sent you`);i(t,r)},$$slots:{default:!0}})},he=n(()=>!v()&&m(W)===`free`);c(pe,e=>{m(he)&&e(me)}),f(Q),i(l,q),g()}export{U as component,j as universal};
-//# sourceMappingURL=46.tTN3seEH.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/47.oN3VECeG.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/47.oN3VECeG.js
deleted file mode 100644
index 82b97c6d0bc40c0d5bf7a9543c6592a4def24a2a..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/47.oN3VECeG.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{At as e,B as t,Ct as n,J as r,K as i,Ot as a,T as o,W as s,X as c,Y as l,c as u,cn as d,hn as f,kt as p,lt as m,sn as h,v as g,z as _,zt as v}from"../chunks/BhSt9sSe.js";import{Ot as y,S as b,Tt as x}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{n as S}from"../chunks/B1cT_TaC2.js";import{t as C}from"../chunks/CLTyeLEa.js";import{a as w,t as T}from"../chunks/BtqPi__O.js";import{t as E}from"../chunks/LtYjoJmG2.js";import{t as D}from"../chunks/B1rreK3F.js";import{t as O}from"../chunks/D3pU2EEp.js";var k=c(`
`),A=c(`
No payments have been made.
`),M=c(` Payments made through the iOS or Android app stores are not shown here. To
- view those transactions, please check the payment history in our mobile app.
`,1);function N(c,N){d(N,!1);let P=y(),F=x(P,`/account/subscription`),I=b(P,`/api/stripe-invoice-history/`);u();var L=M(),R=p(L);E(R,{get href(){return F},title:`Payment History`});var z=e(R,4),B=a(z);C(B,{children:(c,u)=>{var d=l(),h=p(d);s(h,()=>S(I),null,(s,c)=>{var u=l(),d=p(u);_(d,1,()=>m(c),t,(s,c)=>{let l=v(()=>D(m(c).currency)),u=v(()=>T(m(c).created*1e3));var d=A(),p=a(d),h=a(p),y=a(h,!0);f(h),f(p);var b=e(p,2);_(b,1,()=>m(c).lines.data.slice(1),t,(e,t)=>{let o=()=>m(t).description;var s=k(),c=a(s,!0);f(s),n(()=>i(c,o())),r(e,s)});var x=e(b,2),S=a(x,!0);f(x);var C=e(x,2),E=a(C),j=a(E,!0);f(E);var M=e(E),N=e(M),P=a(N,!0);f(N),f(C),f(d),n((e,t,n,r)=>{var a;g(h,`href`,m(c).hosted_invoice_url),i(y,(a=m(c).lines.data[0])==null?void 0:a.description),i(S,e),o(E,1,`status ${m(c).status??``}`,`svelte-3d0a23`),i(j,t),i(M,` ${n??``} `),i(P,r)},[()=>w(m(u)),()=>O(m(c).status),()=>m(l)(m(c).amount_due),()=>m(c).currency.toUpperCase()]),r(s,d)},e=>{var t=j();r(e,t)}),r(s,u)}),r(c,d)},$$slots:{default:!0}}),f(z),r(c,L),h()}export{N as component};
-//# sourceMappingURL=47.oN3VECeG.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/48.DKLpRQ2I.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/48.DKLpRQ2I.js
deleted file mode 100644
index 91e1d18deae4454d1b82f16bc56f7aec2cfbcb74..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/48.DKLpRQ2I.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{At as e,Bt as t,Ct as n,Ft as r,J as i,K as a,Lt as o,Ot as s,U as c,W as l,X as u,cn as d,hn as f,kt as p,lt as m,sn as h}from"../chunks/BhSt9sSe.js";import{Ot as g,Tt as _,Z as v,w as y}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as b}from"../chunks/B1cT_TaC2.js";import{t as x}from"../chunks/CLTyeLEa.js";import{t as S}from"../chunks/Ctg-Sb3g.js";import{t as C}from"../chunks/mRJ-UFmt.js";import{t as w}from"../chunks/LtYjoJmG2.js";import{t as T}from"../chunks/CZOcB8DL.js";import{n as E,t as D}from"../chunks/qBLqlIPz.js";var O=u(`
`,1);function k(n,a){d(a,!0);let c=g(),u=o(!1),_=E();async function x(){let{confirm:e,setup_intent_id:t}=await _;await e(),await y(null,`/api/change-payment/`,{setup_intent_id:t}),await C(c,a.NEXT)}v(n,{onSubmit:x,children:(n,o)=>{var c=O(),d=p(c),h=s(d);l(h,()=>b(_),null,(e,t)=>{D(e,{get createElement(){return m(t).createElement},get complete(){return m(u)},set complete(e){r(u,e,!0)}})}),f(d);var g=e(d,2);{let e=t(()=>!m(u));T(g,{get disabled(){return m(e)},get href(){return a.NEXT}})}i(n,c)},$$slots:{default:!0}}),h()}var A=u(`
`),j=u(` Update your card on file. The new card will be used when you are next charged
- for Eat This Much Premium.
`,1);function M(r,o){d(o,!0);let l=g(),u=t(()=>b(S())),v=_(l,`/account/subscription`);var y=j(),C=p(y);w(C,{get href(){return v},title:`Update Card`});var T=e(C,4),E=e=>{var t=A(),r=s(t);f(t),n(()=>{var e;return a(r,`Last four digits on current card: ${((e=m(u))==null?void 0:e.card_last4)??``}`)}),i(e,t)};c(T,e=>{var t;(t=m(u))!=null&&t.card_last4&&e(E)});var D=e(T,2);x(D,{children:(e,t)=>{k(e,{get NEXT(){return v}})},$$slots:{default:!0}}),i(r,y),h()}export{M as component};
-//# sourceMappingURL=48.DKLpRQ2I.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/49.KXvL_eD4.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/49.KXvL_eD4.js
deleted file mode 100644
index fa69e36ed309e17f01026b2aa6b58660ab1ddbcc..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/49.KXvL_eD4.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{xn as e}from"../chunks/BhSt9sSe.js";import{g as t}from"../chunks/C8UWmKFm.js";import{t as n}from"../chunks/C5rGgnpV.js";var r=e({load:()=>i});function i(){n(307,t(`/redeem-gift`))}export{r as universal};
-//# sourceMappingURL=49.KXvL_eD4.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/5.XcbIfXIK.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/5.XcbIfXIK.js
deleted file mode 100644
index 0d14d19b70e8779a9c6d5b8ba75e35fac0ab9938..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/5.XcbIfXIK.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,I as t,J as n,Ot as r,X as i,g as a,hn as o,it as s,vn as c}from"../chunks/BhSt9sSe.js";import"../chunks/xihTtKlq.js";import{t as l}from"../chunks/DZzYSFS5.js";var u=i(``);function d(i,d){var f=u(),p=r(f),m=r(p);t(m,()=>d.children??c),o(p);var h=e(p,2),g=r(h);a(g,()=>({alt:``,...l}),void 0,void 0,void 0,`svelte-1s1y9p1`),o(h),o(f),s(g),n(i,f)}export{d as component};
-//# sourceMappingURL=5.XcbIfXIK.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/50.C3RjktRu.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/50.C3RjktRu.js
deleted file mode 100644
index d4ccc73df38b2637466a3574f6aa084d7a642fed..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/50.C3RjktRu.js
+++ /dev/null
@@ -1,12 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,E as i,Ft as a,I as o,J as s,K as c,Lt as l,Ot as u,T as d,U as f,W as p,X as m,Y as h,a as g,cn as _,et as v,hn as y,jt as b,kt as x,lt as S,mn as C,sn as w,tt as T,vn as E,xn as D}from"../chunks/BhSt9sSe.js";import{Gt as O,Ot as k,Pt as ee,S as te,Tt as A,Z as j,_t as M,at as N,f as P,w as F}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as I}from"../chunks/CqYOJzvT2.js";import{a as L,l as R}from"../chunks/CxRGiBH-2.js";import{t as z}from"../chunks/CLTyeLEa.js";import{t as B}from"../chunks/LtYjoJmG2.js";import{t as V}from"../chunks/CZOcB8DL.js";import{n as H}from"../chunks/BwAVaRnq.js";import{t as U}from"../chunks/CfvA40lv.js";import{n as W,t as G}from"../chunks/qBLqlIPz.js";var ne=O({key(){return`/api/get-gift-sub-pricing/`},fetcher(e){return te(null,e)},maxAge:P,name:`gift-subscription-pricing::2023-07-07`});function K(){return ne.fetch(null)}var q=D({load:()=>J});async function J(){return{pricing:await K()}}var Y=m(` `,1),Q=m(` `),re=m(` `,1),ie=m(``);function ae(e,i){_(i,!0);let o=n(()=>H(i.pricing)),d=n(()=>S(o)?i.pricing.discount_prices.monthly_payment_intent_id:i.pricing.prices.monthly_payment_intent_id),p=n(()=>S(o)?i.pricing.discount_prices.yearly_payment_intent_id:i.pricing.prices.yearly_payment_intent_id),m=l(b(S(d)));var g=ie(),v=u(g);X(v,{label:`Month`,get plan_intent_id(){return S(d)},get payment_intent_id(){return S(m)},set payment_intent_id(e){a(m,e,!0)},children:(e,n)=>{var a=h(),l=x(a),d=e=>{var n=Z(),a=x(n),o=u(a,!0);y(a);var l=t(a,2),d=u(l,!0);y(l),r(()=>{c(o,i.pricing.prices.monthly_price),c(d,i.pricing.discount_prices.monthly_price)}),s(e,n)},p=e=>{var t=Q(),n=u(t,!0);y(t),r(()=>c(n,i.pricing.discount_prices.monthly_price)),s(e,t)};f(l,e=>{S(o)?e(d):e(p,-1)}),s(e,a)},$$slots:{default:!0}}),X(t(v,2),{label:`Year`,get plan_intent_id(){return S(p)},get payment_intent_id(){return S(m)},set payment_intent_id(e){a(m,e,!0)},children:(e,n)=>{var a=re(),l=x(a),d=e=>{var n=Z(),a=x(n),o=u(a,!0);y(a);var l=t(a,2),d=u(l,!0);y(l),r(()=>{c(o,i.pricing.prices.yearly_price),c(d,i.pricing.discount_prices.yearly_price)}),s(e,n)},p=e=>{var t=Q(),n=u(t,!0);y(t),r(()=>c(n,i.pricing.discount_prices.yearly_price)),s(e,t)};f(l,e=>{S(o)?e(d):e(p,-1)});var m=t(l,2),h=u(m);y(m),r(()=>c(h,`Save ${i.pricing.discount_prices.yearly_percent_savings??``}%`)),s(e,a)},$$slots:{default:!0}}),y(g),s(e,g),w()}var oe=m(`Your E-mail
Recipient E-mail
Your Message
You'll probably want to change this message to something more personal. Also,
- if you don't want it to be anonymous, make sure to add your name!
The only email that will be sent from this purchase is the receipt for you and
- the gift code for the recipient. It will never be used for spam or marketing emails. Also, we do not store any of your credit card info after the purchase has been
- made.
`,1);function $(e,n){_(n,!0);var r=oe(),i=x(r),a=u(i),o=t(u(a),2);R(o,{name:`purchaser_email`,get value(){return n.user.email}}),y(a),y(i);var c=t(i,2),l=u(c),d=t(u(l),2);R(d,{name:`recipient_email`,value:``}),y(l),y(c);var f=t(c,2),p=u(f),m=t(u(p),2);U(m,{full_width:!0,maxlength:500,name:`recipient_message`,rows:8,value:`Hey friend,
-I thought you might like this subscription to Eat This Much, the automatic meal planner. Oh no, hold up! It's not because I think you need to lose weight! It's because Eat This Much will send you a personalized meal plan every week, and not needing to think about what to eat all the time makes life a little bit easier. Hope you like it.
-
-Yours truly,
-Anonymous`}),y(p),y(f),C(4),s(e,r),w()}var se=m(` `,1),ce=m(`Choose Plan Your Message Eat This Much makes the perfect gift for anyone who wants to simplify their
- diet. Enter your email and the recipient's email, and we'll send you a receipt
- and the recipient a gift code.
`,1);function ue(e,r){_(r,!0);let i=k(),o=A(i,`/account/subscription`),c=l(!1),d=W();async function f(e){var t;if(!S(c))return;let n=new FormData(e.currentTarget),i=Object.fromEntries(n.entries()),{createPaymentMethod:a}=await d;i.payment_method=await a(),await F(null,`/api/purchase-gift-sub/`,i),(t=r.ongiftsent)==null||t.call(r)}var m=le(),g=t(x(m),2);j(g,{onSubmit:f,children:(e,i)=>{var l=ce(),f=x(l);ae(t(u(f),2),{get pricing(){return r.pricing}}),y(f);var m=t(f,2);$(t(u(m),2),{get user(){return r.user}}),y(m);var g=t(m,2);z(g,{children:(e,r)=>{var i=h(),l=x(i);p(l,()=>d,e=>{ee(e,{})},(e,r)=>{var i=se(),l=x(i);G(l,{get createElement(){return S(r).createElement},get complete(){return S(c)},set complete(e){a(c,e,!0)}});var u=t(l,2);{let e=n(()=>!S(c));V(u,{action:`Send Gift`,get disabled(){return S(e)},get href(){return o},get icon(){return I}})}s(e,i)}),s(e,i)},$$slots:{default:!0}}),s(e,l)},$$slots:{default:!0}}),s(e,m),w()}var de=m(`Your gift was successfully sent! You should get a receipt in your email
- within a few minutes.
`,1),fe=m(` `,1);function pe(n,r){_(r,!0);let i=k(),o=A(i,`/account/subscription`),c=l(!1);function d(){a(c,!0),window.scrollTo(0,0)}var p=fe(),m=x(p);B(m,{get href(){return o},title:`Give the Gift of Nutrition`});var h=t(m,2),g=n=>{var r=de(),i=t(x(r),2),o=u(i);N(o,{onclick:()=>a(c,!1),children:(t,n)=>{C();var r=e(`Send Another Gift`);s(t,r)},$$slots:{default:!0}}),y(i),s(n,r)},v=e=>{ue(e,{get pricing(){return r.data.pricing},get user(){return r.data.user},ongiftsent:d})};f(h,e=>{S(c)?e(g):e(v,-1)}),s(n,p),w()}export{pe as component,q as universal};
-//# sourceMappingURL=50.C3RjktRu.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/51.CsofGYU4.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/51.CsofGYU4.js
deleted file mode 100644
index 7618fb144edd8d20342bafecb0d6d6ed75ed0e1e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/51.CsofGYU4.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{$ as e,At as t,Ct as n,J as r,K as i,Ot as a,X as o,c as s,cn as c,g as l,hn as u,it as d,kt as f,mn as p,sn as m,vn as h}from"../chunks/BhSt9sSe.js";import{Ot as g,s as _}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as v}from"../chunks/DEgMoMXi.js";import{t as y}from"../chunks/CWh68Btn2.js";import{t as b}from"../chunks/C2PzE5jE.js";import{N as x}from"../chunks/Cer-cfCG.js";import{a as S,o as C,s as w}from"../chunks/z8IbqcTs.js";import{r as T}from"../chunks/DbfHMH5n2.js";import{t as E}from"../chunks/-YOj1Zzm.js";import{t as D}from"../chunks/EMkCxHyW.js";import{t as O}from"../chunks/DezUpAoa.js";import{t as k}from"../chunks/CjBHSDGC.js";import{t as A}from"../chunks/B9LAw6kI.js";import{i as j}from"../chunks/B6Qcxm1X.js";var M=`homepage:plan:2024-03-08`,N={activity_level:S[`Desk job, light exercise`],age:null,bodyfat:C.Medium,exclusions:null,use_net_carbs:!1,weight:null,weight_goal_weekly_rate:1,goal:w[`Maintain weight`],height:null,preset_diet:A.ANYTHING,units:typeof navigator>`u`||navigator.languages[0].toLowerCase()===`en-us`?b.IMPERIAL:b.METRIC,generator_focus:0,use_partial_servings:!1};function P(){if(typeof sessionStorage>`u`)return y(N);let e=sessionStorage.getItem(M);return e?JSON.parse(e).swole_user:y(N)}var F=(e,o=h,s=h,c=h)=>{var f=I(),p=a(f);l(p,()=>({alt:``,...s()}),void 0,void 0,void 0,`svelte-lwscte`);var m=t(p,2),g=a(m),_=a(g,!0);u(g);var v=t(g,2),y=a(v,!0);u(v),u(m),u(f),n(()=>{i(_,o()),i(y,c())}),d(p),r(e,f)},I=o(`Let's get started setting up your account! We'll need to know a little bit
- about you to make food recommendations.
`,1);function z(n,i){c(i,!1);let o=(()=>{let e=g(),t=P();if(t.height){let n=_(`/api/v1/userv2/${e}/`,x(t,[`units`,`use_net_carbs`])),r=T(`/api/v1/userprofilev2/${e}/`,x(t,[`activity_level`,`age`,`bodyfat`,`gender`,`goal`,`height`,`weight`,`weight_goal_weekly_rate`])),i=j(`/api/v1/generatorsettings/${e}/`,x(t,[`preset_diet`]));return Promise.all([n,r,i])}})();async function l(){await o}s(),E(n,{title:`Set up your account`,save:l,buttons:t=>{var n=L(),i=a(n);v(i,{icon:``,children:(t,n)=>{p();var i=e(`Get Started`);r(t,i)},$$slots:{default:!0}}),u(n),r(t,n)},children:(e,n)=>{var i=R(),o=t(f(i),2),s=a(o);F(s,()=>`Your diet`,()=>k,()=>`Enter dietary restrictions or allergies`);var c=t(s,2);F(c,()=>`About you`,()=>D,()=>`Your height, weight, and future goals`),F(t(c,2),()=>`Your meals`,()=>O,()=>`The meals you eat in a day and your favorite dishes`),u(o),r(e,i)},$$slots:{buttons:!0,default:!0}}),m()}export{z as component};
-//# sourceMappingURL=51.CsofGYU4.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/52.C1yvpHJM.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/52.C1yvpHJM.js
deleted file mode 100644
index ce195001f81d9318ad0156603670259e7ca34114..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/52.C1yvpHJM.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{J as e,X as t,mn as n}from"../chunks/BhSt9sSe.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as r}from"../chunks/-YOj1Zzm.js";import{t as i}from"../chunks/EMkCxHyW.js";var a=t(`We'll ask about your current height and weight as well as your long term
- goals.
With this information, we can calculate your daily calorie and macro
- requirements.
`,1);function o(t){r(t,{title:`About you`,get image(){return i},children:(t,r)=>{var i=a();n(2),e(t,i)},$$slots:{default:!0}})}export{o as component};
-//# sourceMappingURL=52.C1yvpHJM.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/53.DR3DawHO.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/53.DR3DawHO.js
deleted file mode 100644
index 33b64ec9cd4041a29393b42ee8666727a49c3f8c..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/53.DR3DawHO.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{At as e,J as t,X as n,kt as r,mn as i,xn as a}from"../chunks/BhSt9sSe.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as o}from"../chunks/DNDaYjwu.js";import{t as s}from"../chunks/-YOj1Zzm.js";import{n as c}from"../chunks/B6Qcxm1X.js";import{t as l}from"../chunks/Bwr2wBB52.js";import{t as u}from"../chunks/UYZBdDnt2.js";var d=a({load:()=>f});async function f({parent:e}){let{user:t}=await e();return o(()=>c(t.id))}var p=n(`Choose from a primary diet type. You can exclude specific foods in the next
- step.
Don't see your preferred diet? Choose "Anything" and then customize it
- later.
`,1);function m(n){s(n,{title:`What do you like to eat?`,get image(){return u},children:(n,a)=>{var o=p(),s=e(r(o),2);l(s,{}),i(2),t(n,o)},$$slots:{default:!0}})}export{m as component,d as universal};
-//# sourceMappingURL=53.DR3DawHO.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/54.Dy46ph59.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/54.Dy46ph59.js
deleted file mode 100644
index f74c0265953b1321c6a923b4bdfe59ed91839fea..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/54.Dy46ph59.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Et as i,I as a,J as o,K as s,Ot as c,T as l,X as u,c as d,cn as f,gt as p,hn as m,k as h,lt as g,mn as _,sn as v}from"../chunks/BhSt9sSe.js";import{g as y,o as b,r as x,s as S}from"../chunks/C8UWmKFm.js";import{J as C,Kt as w,Ot as T,Tt as E,at as D,i as O,s as k,y as A}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{l as j,n as M,t as N}from"../chunks/BtqPi__O.js";import{E as P,S as F,q as I}from"../chunks/Cer-cfCG.js";import{t as L}from"../chunks/DbcdiBb3.js";function R(e,t){let n=E(e,t),r=Promise.resolve().then(async()=>{b(n);let t=A(()=>O(e)).then(e=>{if(!e.initial_signup_complete)return k(e.resource_uri,{initial_signup_complete:!0})}),r=N.today();await A(()=>I(e,r));let i=await A(()=>O(e));if(i.is_premium){let{start:t,end:n}=j(i,r),a=M(r,2);n<=a&&(n=M(t,13)),await P(e,r,n,{owned_groceries_mode:!1,overwrite_existing_diets:!0,reset_groceries:!0,send_email:!1})}else await F(e,r,{overwrite_existing_diets:!0});await t,await S(n)});return async function(){try{await r}catch(e){C.default.notify(e)}return x(n)}}var z=u(``);function B(u,d){f(d,!0);let b=n(()=>new w(`width < 35em`).current);var x=z();h(`1lpnag6`,e=>{p(()=>{i.title=d.title??``})});let S;var C=c(x),T=c(C,!0);m(C);var E=t(C,2);L(E,{});var O=t(E,2);a(O,()=>d.children);var k=t(O,2),A=c(k);{let t=n(()=>y(`/`));D(A,{get href(){return g(t)},get onclick(){return d.onclick},style:`primary`,children:(t,n)=>{_();var r=e(`Finish`);o(t,r)},$$slots:{default:!0}})}m(k),m(x),r(()=>{S=l(x,1,`svelte-1lpnag6`,null,S,{mobile:g(b)}),s(T,d.title)}),o(u,x),v()}var V=u(`Your account is set up and you're ready to begin!
`);function H(e,t){f(t,!1);let n=R(T(),`/planner`);d(),B(e,{title:`Welcome!`,get onclick(){return n},children:(e,t)=>{var n=V();o(e,n)},$$slots:{default:!0}}),v()}export{H as component};
-//# sourceMappingURL=54.Dy46ph59.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/55.CMp9XOOX.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/55.CMp9XOOX.js
deleted file mode 100644
index 08d32ac3781e0c613de9776613f25e3b629ae450..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/55.CMp9XOOX.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{At as e,Ct as t,E as n,J as r,T as i,U as a,X as o,c as s,cn as c,kt as l,lt as u,s as d,sn as f,xn as p,zt as m}from"../chunks/BhSt9sSe.js";import{Ot as h,pt as g}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{n as _}from"../chunks/B1cT_TaC2.js";import{t as v}from"../chunks/DaionNlP2.js";import{t as y}from"../chunks/-YOj1Zzm.js";import{n as b}from"../chunks/B6Qcxm1X.js";import{a as x,t as S}from"../chunks/DQfSipwY2.js";var C=p({load:()=>w});async function w({parent:e}){let{user:t}=await e();await b(t.id)}var T=o(`This may be due to allergies or any other reason.
You can fully configure your Food Exclusions later, including setting
- custom exclusions.
We'll adjust your daily nutrition targets to match your goals.
`,1);function p(n){s(n,{get image(){return d},title:`What is your goal?`,children:(n,i)=>{var a=f(),o=e(r(a),2);c(o,{}),t(n,a)},$$slots:{default:!0}})}export{p as component,l as universal};
-//# sourceMappingURL=56.CCGR311L.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/57.DE0cYHYC.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/57.DE0cYHYC.js
deleted file mode 100644
index 80a68a32b127ebdc2e3696654f6474eb309bba16..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/57.DE0cYHYC.js
+++ /dev/null
@@ -1,6 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,H as a,J as o,K as s,M as c,Ot as l,U as u,X as d,Y as f,cn as p,hn as m,kt as h,lt as g,mn as _,sn as v,xn as y}from"../chunks/BhSt9sSe.js";import{Mt as b,Ot as x,xt as S,y as C}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as w,s as T}from"../chunks/CxRGiBH-2.js";import{t as E}from"../chunks/CWh68Btn2.js";import{t as D}from"../chunks/D2IZisAi2.js";import{et as O}from"../chunks/Cer-cfCG.js";import{t as k}from"../chunks/CMf_mwGa.js";import{t as A}from"../chunks/-YOj1Zzm.js";import{f as j,o as M}from"../chunks/CYGTaWAz2.js";import{t as N}from"../chunks/BvG_GAF12.js";var P=y({load:()=>F});async function F({params:e,parent:t}){let{user:n}=await t(),r=parseInt(e.meal_id,10),i=await C(()=>O(r));return{meal_type:await C(()=>M(n.id,i.meal_type))}}var I=d(`Ingredients in recipes and grocery lists will be scaled based on the
- number of people. Nutrition targets will be based on your profile.
For more advanced scenarios, use .
`,1),L=d(` `,1),R=d(`
`),z=d(`The generator will leave the meal empty. This is useful if you want to
- track the meal yourself, or if you want to use the meal as a placeholder
- for things you eat outside the plan. You can still use the "meal
- alternatives" to get suggestions for this meal.
`),B=d(` `,1);function V(a,d){p(d,!0);let f=x(),y=n(()=>d.meal_type.family_scale-1),C=n(()=>!d.meal_type.leave_empty),O=n(()=>E(d.meal_type.preferred_categories));async function M(){await j(f,d.meal_type.resource_uri,{family_scale:g(y)+1,leave_empty:!g(C),preferred_categories:g(O)})}A(a,{save:M,get title(){return d.meal_type.title},children:(n,a)=>{var f=B(),p=h(f);w(p,{id:`plan_meal`,label:`Automatically make suggestions`,children:(e,t)=>{k(e,{name:`plan_meal`,get checked(){return g(C)},set checked(e){i(C,e)}})},$$slots:{default:!0}});var v=t(p,2);w(v,{id:`family_scale`,label:`Additional family members`,help:n=>{var r=I(),i=t(h(r),2),a=t(l(i));S(a,{external:!0,href:`https://help.eatthismuch.com/help/family-members-account-linking-beta`,children:(t,n)=>{_();var r=e(`Linked Accounts`);o(t,r)},$$slots:{default:!0}}),_(),m(i),o(n,r)},children:(e,n)=>{var a=L(),c=h(a);T(c,{name:`family_scale`,get value(){return g(y)},set value(e){i(y,e)}});var l=t(c);r(()=>s(l,` ${g(y)===1?`person`:`people`}`)),o(e,a)},$$slots:{help:!0,default:!0}});var x=t(v,2),E=e=>{var t=R(),n=l(t);N(n,{get meal_type(){return d.meal_type},get preferred_categories(){return g(O)},set preferred_categories(e){i(O,e)}}),m(t),c(1,t,()=>b),c(2,t,()=>D),o(e,t)},A=e=>{var t=z();o(e,t)};u(x,e=>{g(C)?e(E):e(A,-1)}),o(n,f)},$$slots:{default:!0}}),v()}function H(e,t){p(t,!0);let r=n(()=>t.data.meal_type);var i=f(),s=h(i);a(s,()=>g(r).id,e=>{V(e,{get meal_type(){return g(r)}})}),o(e,i),v()}export{H as component,P as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/58.Bp_56he1.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/58.Bp_56he1.js
deleted file mode 100644
index b77a3154e245c1fa1a3fcd67ba79ed41e00751ee..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/58.Bp_56he1.js
+++ /dev/null
@@ -1,6 +0,0 @@
-import{$ as e,At as t,B as n,Bt as r,Ct as i,D as a,E as o,J as s,K as c,Ot as l,R as u,T as d,U as f,X as p,cn as m,hn as h,jt as g,kt as _,lt as v,mn as y,sn as b,xn as x,z as S}from"../chunks/BhSt9sSe.js";import{Ot as C,at as w,it as T,pt as E,y as D}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as O}from"../chunks/BpQEveid.js";import{t as k}from"../chunks/BB8a8jXj2.js";import{i as A,n as j,r as M,t as N}from"../chunks/CWcvf8_g2.js";import{t as P}from"../chunks/-YOj1Zzm.js";import{a as F}from"../chunks/CYGTaWAz2.js";import{t as I}from"../chunks/DfE8jfaJ2.js";var L=x({load:()=>R});async function R({parent:e}){let{user:t}=await e(),n=D(()=>F(t.id)),r=(await D(()=>j(t.id)))[6];return{meal_types:await n,template:r}}var z=`\r
- \r
-`,B=p(`
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`),U=p(`
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/59.EDsyP6y2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/59.EDsyP6y2.js
deleted file mode 100644
index 05802c30ef1f6e07a90e40bba72938d5d16ab884..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/59.EDsyP6y2.js
+++ /dev/null
@@ -1,7 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Lt as s,Ot as c,U as l,X as u,Y as d,cn as f,hn as p,jt as m,kt as h,lt as g,mn as _,sn as v,xn as y}from"../chunks/BhSt9sSe.js";import{Ot as b,at as x,y as S}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as C}from"../chunks/CWh68Btn2.js";import{t as w}from"../chunks/CLTyeLEa.js";import{n as T,r as E}from"../chunks/DhZVZYPM2.js";import{r as D,s as O,t as k}from"../chunks/CAq_OQDd2.js";import{t as A}from"../chunks/-YOj1Zzm.js";import{t as j}from"../chunks/B9LAw6kI.js";import{n as M}from"../chunks/B6Qcxm1X.js";import{t as N}from"../chunks/BKywytVe2.js";import{t as P}from"../chunks/BH5Kp2fT2.js";import{t as F}from"../chunks/C_E3KHg-2.js";var I=y({load:()=>L});async function L({parent:e}){let{user:t}=await e();return{generator_settings:await S(()=>M(t.id)),nutrition_target:await R(t.id),user:t}}async function R(e){let t=N(e),n=await D(e),r=await t;if(n.length){let t=n[0];return await O(e,t.resource_uri,{...r,auto:!0}),{...t,...r,auto:!0}}return k(e,{...r,auto:!0,title:`Nutrition Targets`})}function z(e,t){f(t,!0);let n=b(),r=s(m(C(t.nutrition_target)));g(r).auto=!1;async function a(){await O(n,t.nutrition_target.resource_uri,g(r))}A(e,{save:a,title:`Set Nutrition Target`,children:(e,t)=>{P(e,{get form(){return g(r)},set form(e){i(r,e,!0)}})},$$slots:{default:!0}}),v()}var B=u(`We've estimated your daily nutrition targets based on your profile. You can
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`,1);function V(n,i){f(i,!0),A(n,{title:`Nutrition Targets`,get image(){return F},children:(n,s)=>{var u=B(),d=t(h(u),2),f=c(d),m=c(f),g=t=>{var n=e();r(e=>o(n,e),[()=>T(i.nutrition_target.calories)]),a(t,n)},v=t=>{var n=e();r(()=>o(n,`${i.nutrition_target.calories??``} Calories`)),a(t,n)};l(m,e=>{i.user.use_kilojoules?e(g):e(v,-1)}),_(),p(f);var y=t(f,2),b=c(y);E(b,{type:`carbs`});var S=t(b,2),C=t=>{var n=e();r(()=>o(n,`At most
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- ${i.user.use_net_carbs?`Net Carbs`:`Carbs`}`)),a(t,n)},w=t=>{var n=e();r(()=>o(n,`At least
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- ${i.user.use_net_carbs?`Net Carbs`:`Carbs`}`)),a(t,n)};l(S,e=>{i.generator_settings.preset_diet===j.KETO?e(C):e(w,-1)}),p(y);var D=t(y,2),O=c(D);E(O,{type:`fats`});var k=t(O);p(D);var A=t(D,2),M=c(A);E(M,{type:`proteins`});var N=t(M);p(A),p(d);var P=t(d,2),F=c(P);x(F,{get onclick(){return i.onedit},children:(t,n)=>{_();var r=e(`Edit Targets`);a(t,r)},$$slots:{default:!0}}),p(P),r(()=>{o(k,` At least ${i.nutrition_target.min_fats??``}g Fats`),o(N,` At least ${i.nutrition_target.min_proteins??``}g Proteins`)}),a(n,u)},$$slots:{default:!0}}),v()}function H(e,t){let r=n(()=>t.data.generator_settings),o=n(()=>t.data.nutrition_target),c=n(()=>t.data.user),u=s(!1);w(e,{children:(e,t)=>{var n=d(),s=h(n),f=e=>{z(e,{get nutrition_target(){return g(o)}})},p=e=>{V(e,{get nutrition_target(){return g(o)},get generator_settings(){return g(r)},onedit:()=>i(u,!0),get user(){return g(c)}})};l(s,e=>{g(u)?e(f):e(p,-1)}),a(e,n)},$$slots:{default:!0}})}export{H as component,I as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/6.BnPNNNgI.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/6.BnPNNNgI.js
deleted file mode 100644
index 91f970eb6de5fc988a45ff54ec52670fc749ed5f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/6.BnPNNNgI.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{H as e,I as t,J as n,Y as r,cn as i,kt as a,sn as o,xn as s}from"../chunks/BhSt9sSe.js";import{Et as c,H as l,i as u,j as d,y as f}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as p}from"../chunks/CLTyeLEa.js";var m=s({load:()=>h});async function h({params:e}){l();let t=e.user_id?parseInt(e.user_id,10):d();return{user:await f(()=>u(t))}}function g(s,l){i(l,!0);var u=r(),d=a(u);e(d,()=>l.data.user.id,e=>{c(e,{get user(){return l.data.user},children:(e,i)=>{p(e,{children:(e,i)=>{var o=r(),s=a(o);t(s,()=>l.children),n(e,o)},$$slots:{default:!0}})},$$slots:{default:!0}})}),n(s,u),o()}export{g as component,m as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/60.DbJyPOMK.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/60.DbJyPOMK.js
deleted file mode 100644
index 3cd9488c92b334f36014e8b1864e81606f4514f2..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/60.DbJyPOMK.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,J as t,X as n,kt as r,xn as i}from"../chunks/BhSt9sSe.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as a}from"../chunks/DNDaYjwu.js";import{t as o}from"../chunks/DbfHMH5n2.js";import{t as s}from"../chunks/-YOj1Zzm.js";import{t as c}from"../chunks/DOgki7EK2.js";var l=i({load:()=>u});async function u({parent:e}){let{user:t}=await e();return a(()=>o(t.id))}var d={height:250,width:203,src:`/app/_app/immutable/assets/cheese-selfie.DdDKJOvw.avif`},f=n(`This information lets us estimate your nutrition requirements for each day.
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/61.CsoWBJXo.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/61.CsoWBJXo.js
deleted file mode 100644
index c6842c86a72c3c7cdec712ee8c5d351305dd6baf..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/61.CsoWBJXo.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{At as e,Bt as t,Ft as n,J as r,Lt as i,X as a,cn as o,jt as s,kt as c,lt as l,sn as u}from"../chunks/BhSt9sSe.js";import{Ot as d,i as f,s as p}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as m,r as h}from"../chunks/CxRGiBH-2.js";import{n as g}from"../chunks/B1cT_TaC2.js";import{t as _}from"../chunks/C2PzE5jE.js";import{t as v}from"../chunks/BC4LLrwJ.js";import{t as y}from"../chunks/-YOj1Zzm.js";import{r as b,t as x}from"../chunks/BBmDjNEb2.js";import{t as S}from"../chunks/CJkB_yrk2.js";var C=a(` `,1),w=a(`We will use these defaults to display amounts in recipes and when recording
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/62.CRdM6lZ-.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/62.CRdM6lZ-.js
deleted file mode 100644
index 85548a1e4b0dc3c1142831c39c30b7b8525a4010..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/62.CRdM6lZ-.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{$ as e,At as t,B as n,Bt as r,Ct as i,J as a,K as o,Ot as s,U as c,X as l,cn as u,hn as d,kt as f,lt as p,mn as m,sn as h,xn as g,z as _}from"../chunks/BhSt9sSe.js";import{s as v}from"../chunks/C8UWmKFm.js";import{Ot as y,Tt as b,at as x,i as S}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as C}from"../chunks/B1cT_TaC2.js";import{t as w}from"../chunks/Ctg-Sb3g.js";import{t as T}from"../chunks/DNDaYjwu.js";import{n as E}from"../chunks/zqfIgEQ_.js";import{t as D}from"../chunks/Bm6XGpdy2.js";import{t as O}from"../chunks/CKHRnZFH2.js";import{t as k}from"../chunks/BwAVaRnq.js";import{t as A}from"../chunks/Blhu9Gta.js";import{t as j}from"../chunks/-YOj1Zzm.js";var M=g({load:()=>N});function N(){return T(()=>k(),()=>w())}var P=l(`14 days , risk-free! Cancel
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Premium Features ...and more!
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- avoid.
Based on your choices, we'll tailor your meal plans to exclude those
- ingredients.
`,1);function o(t){r(t,{title:`Your diet`,get image(){return i},children:(t,r)=>{var i=a();n(2),e(t,i)},$$slots:{default:!0}})}export{o as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/64.BlAD1U2K.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/64.BlAD1U2K.js
deleted file mode 100644
index 5dd40780775212c7e5e908101b74ce1017a754e3..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/64.BlAD1U2K.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{J as e,X as t,mn as n}from"../chunks/BhSt9sSe.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as r}from"../chunks/-YOj1Zzm.js";import{t as i}from"../chunks/DezUpAoa.js";var a=t(`We'll ask about how you eat food throughout the day. You can then configure
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/65.YLOK7Z1o.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/65.YLOK7Z1o.js
deleted file mode 100644
index 0b254cb0b74ffa69b0d13eb7dab68b01fb626974..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/65.YLOK7Z1o.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Ft as n,J as r,Lt as i,Ot as a,X as o,cn as s,hn as c,jt as l,kt as u,lt as d,mn as f,sn as p}from"../chunks/BhSt9sSe.js";import{Ot as m,Tt as h,W as g,Z as _,wt as v}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as y}from"../chunks/DEgMoMXi.js";import{t as b}from"../chunks/CuR2tGfA2.js";import{t as x}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as S}from"../chunks/CfvA40lv.js";import{t as C}from"../chunks/BC4LLrwJ.js";var w=o(`Query
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/66.C9qsBSWb.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/66.C9qsBSWb.js
deleted file mode 100644
index a2157521956b1554224c963d77d54e03ce123e78..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/66.C9qsBSWb.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/67.CZLqV4f5.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/67.CZLqV4f5.js
deleted file mode 100644
index 767f41af43f4d61773707ca228ed665944d33a20..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/67.CZLqV4f5.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/68.DjnpJb-T.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/68.DjnpJb-T.js
deleted file mode 100644
index 40ac53275143734dd275d09cd72bc2af17ea3062..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/68.DjnpJb-T.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/69.CXVp8q7F.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/69.CXVp8q7F.js
deleted file mode 100644
index c5ab2711d0963de87f71de09acb456a0e4660b38..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/69.CXVp8q7F.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/7.Iy6th9OI.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/7.Iy6th9OI.js
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--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/7.Iy6th9OI.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/70.C9zhgqTI.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/70.C9zhgqTI.js
deleted file mode 100644
index e169d2621e4427b1354d4cf5ee3dcc5f5bfff3a1..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/70.C9zhgqTI.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/71.C1bR4NcU.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/71.C1bR4NcU.js
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+++ /dev/null
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`),Ve=f(`Pending Requests Current Clients `,1);function He(e,i){m(i,!0);let a=F(),c=n(()=>G($(a)));function u(e){J({action:`Deny`,icon:Z,onconfirm(){return De(a,e)},title:`Deny ${e.client_full_name}`})}var f=p(),h=y(f),_=e=>{var n=Ve(),i=t(y(n),2);q(i,{list:!0,children:(e,n)=>{var i=p(),a=y(i);T(a,25,()=>b(c),e=>e.resource_uri,(e,n)=>{var i=Be(),a=l(i);xe(a,{actions:e=>{var r=Re(),i=y(r);M(i,{icon_only:!0,get icon(){return Le},onclick:()=>Ee(b(n)),label:`Approve`,style:`none`});var a=t(i,2);M(a,{icon_only:!0,get icon(){return Z},onclick:()=>u(b(n)),label:`Deny`,style:`none`}),o(e,r)},children:(e,i)=>{var a=ze(),c=y(a),u=l(c,!0);g(c);var d=t(c,2),f=l(d,!0);g(d);var p=t(d,2),m=l(p,!0);g(p),r(()=>{s(u,b(n).client_full_name),s(f,b(n).client_username),s(m,b(n).client_email)}),o(e,a)},$$slots:{actions:!0,default:!0}}),g(i),v(i,()=>ie,null),o(e,i)}),o(e,i)},$$slots:{default:!0}}),x(2),o(e,n)};d(h,e=>{var t;(t=b(c))!=null&&t.length&&e(_)}),o(e,f),S()}var Ue=f(` `,1),We=f(` `,1);function Ge(i,c){m(c,!0);var u=p(),f=y(u),h=n=>{ge(n,{get close(){return c.close},children:(n,i)=>{var l=Ue(),u=y(l);_e(u,{children:(t,n)=>{x();var i=e();r(()=>s(i,c.title)),o(t,i)},$$slots:{default:!0}});var d=t(u,2);a(d,()=>c.children??C),o(n,l)},$$slots:{default:!0}})},_=n(()=>K()),v=e=>{se(e,{get close(){return c.close},children:(e,n)=>{var i=We(),u=y(i),d=l(u,!0);g(u);var f=t(u,2);a(f,()=>c.children??C),r(()=>s(d,c.title)),o(e,i)},$$slots:{default:!0}})};d(f,e=>{b(_)?e(h):e(v,-1)}),o(i,u),S()}var Ke=oe(`walkthrough`,`2023-05-17`);function qe(e=F()){return Ke.getOne(e)}var Je=Ke.update,Ye=f(`Here are some tips to get you started as a Professional user:
`),Xe=f(`Here are some key differences from the old Professional interface:
`),Ze=f(`Use the Create User button in the top right to add your first client. Your personal profile can be accessed from the client list (labeled Your Account ). You can use it for experimentation, or for
- planning your own meals. This doesn't count against your client limit. Recipes, foods, and collections that are on your personal profile can
- be accessed by all of your clients. `,1),Qe=f(`This new interface is much more mobile and touch friendly. Try it out
- on your phone or tablet! `),$e=f(` `,1),et=f(` Hit the button in the to open the main menu. There you'll find all your clients, saved plans,
- and preferences for the client you're currently viewing. You can quickly switch between clients in the menu bar! The button Planner will display the current user you're viewing and editing,
- and let you switch between them. Alternatively, just click the client's
- name in your main Clients page. Looking for more in-depth guidance?
`,1);function st(i,a){m(a,!0);let c=n(()=>G(we()));var u=ot(),f=y(u),h=l(f);he(h,{title:`Manage Clients`,children:(n,i)=>{var u=it(),f=l(u),p=n=>{var i=rt(),a=l(i);M(a,{breadcrumb:!0,href:`/client/invite`,get icon(){return U},children:(n,i)=>{x();var a=nt(),l=t(y(a)),u=t=>{var n=e();r(()=>s(n,`(${b(c).length??``})`)),o(t,n)};d(l,e=>{var t;(t=b(c))!=null&&t.length&&e(u)}),o(n,a)},$$slots:{default:!0}}),g(i),o(n,i)};d(f,e=>{a.data.is_control||e(p)});var m=t(f,2),h=l(m);M(h,{breadcrumb:!0,href:`/client/create`,get icon(){return W},children:(t,n)=>{x();var r=e(`Create User`);o(t,r)},$$slots:{default:!0}}),g(m),g(u),o(n,u)},$$slots:{default:!0}}),g(f);var _=t(f,2);ae(_,{children:(e,n)=>{var r=at(),i=y(r);He(i,{});var a=t(i,2);te(a,{children:(e,t=C)=>{re(e,{collapse:!0,final:!0,children:(e,n)=>{var r=p(),i=y(r);T(i,17,t,e=>e.resource_uri,(e,t)=>{Ie(e,{get user(){return b(t)}})}),o(e,r)},$$slots:{default:!0}})},$$slots:{default:!0}}),o(e,r)},$$slots:{default:!0}}),tt(t(_,2),{}),o(i,u),S()}export{st as component,Oe as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/72.BFNODRHo.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/72.BFNODRHo.js
deleted file mode 100644
index cff172c417060e8566e179b1b2cc79fc7fecb832..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/72.BFNODRHo.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Lt as s,R as c,U as l,X as u,Y as d,cn as f,jt as p,kt as m,lt as h,mn as g,sn as _,xn as v,yn as y}from"../chunks/BhSt9sSe.js";import{Ot as b,Tt as x,Z as S,at as C,i as w,r as T,y as E}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as D}from"../chunks/BxmAK_uu.js";import{t as O}from"../chunks/DEgMoMXi.js";import{l as k,n as A,o as j,t as M}from"../chunks/CxRGiBH-2.js";import{t as N}from"../chunks/CWh68Btn2.js";import{t as P}from"../chunks/C2as7BOF.js";import{t as F}from"../chunks/p3gDh4vM.js";import{t as I}from"../chunks/mRJ-UFmt.js";import{t as L}from"../chunks/75oOzRea2.js";import{t as R}from"../chunks/BrfbP0yE2.js";import{t as z}from"../chunks/BC4LLrwJ.js";import{t as B}from"../chunks/BN66IXsU.js";import{t as V}from"../chunks/CRanwLzu.js";import{t as H}from"../chunks/D0QBoZR2.js";import{t as U}from"../chunks/DxwnPqMi.js";import{i as W,n as G}from"../chunks/DNaYzSeo.js";var K=v({load:()=>q});async function q({params:e}){let t=parseInt(e.client_id,10);return{user:await E(()=>w(t))}}var J=u(` `,1);function Y(r,o){f(o,!0);let c=F(),u=s(``),p=s(``),v=s(!1),y=n(()=>h(u)===h(p)?``:`Passwords do not match`);async function b(){await U(o.user,{password:h(u)}),c()}var x=J(),C=m(x);L(C,{children:(t,n)=>{g();var r=e(`Set Temporary Password`);a(t,r)},$$slots:{default:!0}});var w=t(C,2);S(w,{onSubmit:b,children:(n,r)=>{var o=J(),s=m(o);z(s,{children:(n,r)=>{var o=J(),s=m(o);A(s,{label:`New password`,id:`new_password`,children:(e,t)=>{j(e,{autocomplete:`one-time-code`,name:`new_password`,get value(){return h(u)},set value(e){i(u,e,!0)}})},$$slots:{default:!0}});var c=t(s,2);A(c,{label:`Confirm password`,id:`confirm_password`,info:t=>{var n=d(),r=m(n),i=t=>{P(t,{children:(t,n)=>{g();var r=e(`Passwords do not match`);a(t,r)},$$slots:{default:!0}})};l(r,e=>{h(v)&&h(y)&&e(i)}),a(t,n)},children:(e,t)=>{j(e,{autocomplete:`one-time-code`,get error(){return h(y)},name:`confirm_password`,onblur:()=>i(v,!0),get value(){return h(p)},set value(e){i(p,e,!0)}})},$$slots:{info:!0,default:!0}}),a(n,o)},$$slots:{default:!0}});var c=t(s,2);B(c,{children:(t,n)=>{O(t,{children:(t,n)=>{g();var r=e(`Change Password`);a(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}}),a(n,o)},$$slots:{default:!0}}),a(r,x),_()}var X=u(` `,1),Z=u(` `,1),Q=u(` `,1),$=u(` Credentials `,1),ee=u(` `,1);function te(u,d){f(d,!0);let v=b(),S=n(()=>d.data.user),w=p(N(h(S))),E=n(()=>G(h(S).permissions)),O=n(()=>y(h(E),1)),j=n(()=>h(O)[0]),P=x(v,`/client`),F=s(!1);async function L(){return await U(w),I(v,P)}var B=ee(),K=m(B);{let s=n(()=>T(h(S)));V(K,{get back(){return P},get title(){return`Manage ${h(s)??``}`},onSubmit:L,children:(n,s)=>{var u=$(),f=m(u);z(f,{children:(e,n)=>{var i=Z(),s=m(i),u=e=>{A(e,{label:`User access`,id:`user_access`,children:(e,n)=>{C(e,{breadcrumb:!0,get href(){return`/client/${h(S).id??``}/permissions`},style:`text`,children:(e,n)=>{g();var i=X(),s=m(i),l=t(s);c(l,()=>D),r(()=>o(s,`${W[h(j)]??``} `)),a(e,i)},$$slots:{default:!0}})},$$slots:{default:!0}})};l(s,e=>{d.data.is_control||e(u)});var f=t(s,2);A(f,{label:`First name`,id:`first_name`,children:(e,t)=>{M(e,{name:`first_name`,get value(){return w.first_name},set value(e){w.first_name=e}})},$$slots:{default:!0}});var p=t(f,2);A(p,{label:`Last name`,id:`last_name`,children:(e,t)=>{M(e,{name:`last_name`,get value(){return w.last_name},set value(e){w.last_name=e}})},$$slots:{default:!0}});var _=t(p,2);A(_,{label:`Profile picture`,id:`client_avatar`,children:(e,t)=>{H(e,{get user_id(){return h(S).id}})},$$slots:{default:!0}}),a(e,i)},$$slots:{default:!0}});var p=t(f,4);z(p,{children:(n,r)=>{var o=Q(),s=m(o);A(s,{label:`E-mail`,id:`email`,children:(e,t)=>{k(e,{name:`email`,get value(){return w.email},set value(e){w.email=e}})},$$slots:{default:!0}});var c=t(s,2);A(c,{label:`Username`,id:`username`,children:(e,t)=>{M(e,{name:`username`,get value(){return w.username},set value(e){w.username=e}})},$$slots:{default:!0}});var u=t(c,2),f=t=>{A(t,{label:`Password`,id:`password`,children:(t,n)=>{C(t,{onclick:()=>i(F,!0),style:`text`,children:(t,n)=>{g();var r=e(`Set Temporary Password`);a(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}})};l(u,e=>{d.data.is_control||e(f)}),a(n,o)},$$slots:{default:!0}}),a(n,u)},$$slots:{default:!0}})}var q=t(K,2);R(q,{get open(){return h(F)},set open(e){i(F,e,!0)},children:(e,t)=>{Y(e,{get user(){return h(S)}})},$$slots:{default:!0}}),a(u,B),_()}export{te as component,K as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/73.1AKQJj1Z.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/73.1AKQJj1Z.js
deleted file mode 100644
index d8e1be894c8c47a97986c2d0e9f8e69cb7431b8d..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/73.1AKQJj1Z.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{Bt as e,Ft as t,Lt as n,cn as r,jt as i,lt as a,sn as o,xn as s}from"../chunks/BhSt9sSe.js";import{Ot as c,Tt as l,i as u,y as d}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as f}from"../chunks/CWh68Btn2.js";import{t as p}from"../chunks/mRJ-UFmt.js";import{t as m}from"../chunks/BC4LLrwJ.js";import{t as h}from"../chunks/CRanwLzu.js";import{t as g}from"../chunks/DxwnPqMi.js";import{t as _}from"../chunks/D2v6g4jG.js";var v=s({load:()=>y});async function y({params:e}){let t=parseInt(e.client_id,10);return{user:await d(()=>u(t))}}function b(s,u){r(u,!0);let d=c(),v=e(()=>u.data.user),y=e(()=>l(d,`/client/${a(v).id}`)),b=n(i(f(a(v).permissions)));async function x(){await g(a(v),{permissions:a(b)}),p(d,a(y))}h(s,{get back(){return a(y)},get title(){return`${a(v).first_name??``} ${a(v).last_name??``}'s Permissions`},onSubmit:x,children:(e,n)=>{m(e,{children:(e,n)=>{_(e,{get permissions(){return a(b)},set permissions(e){t(b,e,!0)}})},$$slots:{default:!0}})},$$slots:{default:!0}}),o()}export{b as component,v as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/74.CXA6QWUZ.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/74.CXA6QWUZ.js
deleted file mode 100644
index 3c55062c5fb31c531c36b31f2694296edf8f9aa6..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/74.CXA6QWUZ.js
+++ /dev/null
@@ -1,10 +0,0 @@
-import{$ as e,$t as t,At as n,Bt as r,Ct as i,Ft as a,J as o,Lt as s,Ot as c,Qt as l,R as u,U as d,X as f,Y as p,Zt as m,a as h,cn as g,hn as _,jt as v,kt as y,lt as b,mn as x,mt as S,sn as C,v as w,wt as T}from"../chunks/BhSt9sSe.js";import{K as ee,Ot as E,Tt as D,W as O,Z as k,at as A,j,l as M,w as N}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as te}from"../chunks/BanapObv.js";import{t as ne}from"../chunks/BON7-EQG2.js";import{n as P,o as re,t as F}from"../chunks/CxRGiBH-2.js";import{n as I,r as L,t as R}from"../chunks/Bn5_FCYL2.js";import{t as z}from"../chunks/CLTyeLEa.js";import{t as B}from"../chunks/BjK2Nlsh.js";import{t as V}from"../chunks/xbhHVLuF.js";import{t as H}from"../chunks/mRJ-UFmt.js";import{t as U}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as W}from"../chunks/DT7Dqe2g2.js";import{n as G,t as K}from"../chunks/2fVw9NDa2.js";import{t as q}from"../chunks/CZOcB8DL.js";import{t as J}from"../chunks/BC4LLrwJ.js";import{t as Y}from"../chunks/QqnK60GX.js";import{t as X}from"../chunks/CMf_mwGa.js";import{t as ie}from"../chunks/DLWDFuIf.js";import{r as ae,t as oe}from"../chunks/DNaYzSeo.js";import{t as se}from"../chunks/D2v6g4jG.js";import{t as ce}from"../chunks/CP-bvMUT.js";import{t as le}from"../chunks/BAy7WyRz.js";function ue(){return{enable_weekly_planner:!1,email:``,first_name:``,force_signup:!0,last_name:``,password1:de(),username:``,user_features:ae(oe.FULL_ACCESS),welcome_email:!1}}function de(){let e=``;for(let t=0;t<8;t++){let t=Math.floor(Math.random()*56);e+=`=@!#%+2456789ABCDFGHJKMNPRSTUVWXYZabcdefghkmnpqrstuvwxyz`.charAt(t)}return e}var fe=f(`Continue `),pe=f(`
`);function Z(e,t){g(t,!0);let r=s(!1);function i(){t.onclick(),a(r,!0)}var l=p(),f=y(l),m=e=>{var t=pe(),r=c(t);A(r,{submit:!0,onclick:i,style:`primary`,children:(e,t)=>{var r=fe(),i=n(c(r));u(i,()=>te),_(r),o(e,r)},$$slots:{default:!0}}),_(t),o(e,t)};d(f,e=>{b(r)||e(m)}),o(e,l),C()}var me=f(`The user will be asked to change their password and can update their
- name/email the first time they access the website. (Not yet
- available for the Android or iOS applications)
`),he=f(` `,1),ge=f(`Eat This Much will never send marketing emails to your clients.
Email will be sent to this address only if you explicitly request
- that a plan be sent or enable the automatic weekly Planner.
`,1),xe=f(` `,1),Se=f(`
`,1);function Ee(e,r){g(r,!0);let i=()=>l(x,`$copy_store`,u),[u,f]=m(),v=h(r,`copy`,15);v();let x=we(),w=s(!1);T(()=>{v(b(w)&&i())}),P(e,{id:`copy_settings_switch`,label:`Copy settings from client`,info:e=>{var r=p(),a=y(r),s=e=>{z(e,{children:(e,r)=>{var a=Te(),s=y(a),l=c(s);ie(l,{name:`copy_client`,get user_id(){return i().user_id},set user_id(e){t(x,S(i).user_id=e,S(i))}}),_(s);var u=n(s,2);le(u,{name:`copy_settings`,get options(){return Q},get value(){return i().settings},set value(e){t(x,S(i).settings=e,S(i))}}),o(e,a)},$$slots:{default:!0}})};d(a,e=>{b(w)&&e(s)}),o(e,r)},children:(e,t)=>{X(e,{name:`copy_settings_switch`,get checked(){return b(w)},set checked(e){a(w,e,!0)}})},$$slots:{info:!0,default:!0}}),C(),f()}var De=f(`New users are normally walked through configuring their account for
- an optimal Eat This Much experience. Disable this experience if you
- will configure the user's food preferences and nutrition targets for
- them.
`),$=f(`Eat This Much can automatically generate a meal plan for users each
- week based on their nutrition targets. Disable this if you will be
- manually setting a meal planner for this user.
`),Oe=f(` `,1),ke=f(`Hi there,
You've been invited to join Eat This Much by
`,1);function oe(n,i){p(i,!0);let s=f(i,`emails`,15),u=F(),d=g({invite_emails:s().split(/\s/).filter(e=>e).join(`
-`),manager_name:i.user.first_name,personal_message_email:``});async function h(){let e=await w(null,`/account-management/invite-users-via-email/`,d);e&&ee(e),s(``),await K(),u()}E(n,{onSubmit:h,children:(n,s)=>{var u=ae(),f=t(_(u),2),p=t(c(f));te(p,{name:`manager_name`,placeholder:`Your name`,get value(){return d.manager_name},set value(e){d.manager_name=e}}),m(f);var h=t(f,2),g=c(h);U(g,{full_width:!0,name:`personal_message_email`,placeholder:`Any personal message you'd like here`,required:!1,get value(){return d.personal_message_email},set value(e){d.personal_message_email=e}}),m(h);var v=t(h,2),b=c(v),S=e=>{var t=ie();r(()=>x(t,`src`,i.user.manager.logo_url)),a(e,t)};l(b,e=>{var t;(t=i.user.manager)!=null&&t.logo_url&&e(S)});var C=t(b);m(v);var w=t(v,2);W(w,{children:(t,n)=>{M(t,{get icon(){return j},children:(t,n)=>{y();var r=e(`Send E-mail`);a(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}}),r(()=>{var e;return o(C,` ${(((e=i.user.manager)==null?void 0:e.company_name)||``)??``}`)}),a(n,u)},$$slots:{default:!0}}),b()}var se=u(`Preview Your E-Mail `,1);function X(i,s){p(s,!0);let u=f(s,`emails`,15),d=f(s,`open`,15);d();let h=u().split(/\s/).filter(e=>e),g=T(),y=n(()=>N(O(g)));B(i,{close:()=>d(!1),children:(n,i)=>{var s=ce(),d=_(s);V(d,{children:(t,n)=>{var i=se(),s=c(i),u=t=>{var n=e();r(()=>o(n,`Invite ${h[0]??``}`)),a(t,n)},d=t=>{var n=e();r(()=>o(n,`Invite ${h.length??``} Clients`)),a(t,n)};l(s,e=>{h.length===1?e(u):e(d,-1)}),m(i),a(t,i)},$$slots:{default:!0}});var f=t(d,4),p=e=>{oe(e,{get user(){return v(y)},get emails(){return u()},set emails(e){u(e)}})};l(f,e=>{v(y)&&e(p)}),a(n,s)},$$slots:{default:!0}}),b()}var le=u(`Invite By E-mail Enter multiple emails to invite users to connect their account to yours.
- Enter each email on a new line.
`,1),ue=u(` `,1);function de(n){let r=s(``),o=s(!1);function u(){i(o,!0)}var d=ue(),f=_(d);E(f,{onSubmit:u,children:(n,o)=>{var s=le(),l=t(_(s),2),u=t(c(l),2);U(u,{name:`invite_emails`,placeholder:`example@domain.com`,get value(){return v(r)},set value(e){i(r,e,!0)}}),m(l);var d=t(l,2),f=c(d);M(f,{get icon(){return j},children:(t,n)=>{y();var r=e(`Preview E-Mail`);a(t,r)},$$slots:{default:!0}}),m(d),a(n,s)},$$slots:{default:!0}});var p=t(f,2),h=e=>{X(e,{get emails(){return v(r)},set emails(e){i(r,e,!0)},get open(){return v(o)},set open(e){i(o,e,!0)}})};l(p,e=>{v(o)&&e(h)}),a(n,d)}var fe=u(`Share Your Link When visiting this url, users will be prompted to connect their account to
- yours. For your protection, you must confirm accounts via your before they will be linked.
`,1);function pe(r,i){p(i,!0);let o=k(),s=n(()=>N(O(o))),l=n(()=>{var e;let t=C(`/connect/${(e=v(s))==null?void 0:e.username}/join`);return new URL(t,location.href).toString()});var u=fe(),d=t(_(u),2),f=t(c(d));A(f,{href:`/client`,children:(t,n)=>{y();var r=e(`Client Dashboard`);a(t,r)},$$slots:{default:!0}}),y(),m(d);var h=t(d,2),g=c(h);H(g,{get value(){return v(l)}}),m(h),a(r,u),b()}var Z=u(` `,1),me=u(`
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`),ge=u(`Invited Users `,1);function _e(e,r){p(r,!0);let i=n(()=>N(J()));var o=d(),s=_(o),u=e=>{var n=ge(),r=t(_(n),2);I(r,{list:!0,children:(e,t)=>{var n=d(),r=_(n);S(r,25,()=>v(i),e=>e.resource_uri,(e,t)=>{var n=he();Q(c(n),{get invite(){return v(t)}}),m(n),h(n,()=>re,null),a(e,n)}),a(e,n)},$$slots:{default:!0}}),a(e,n)};l(s,e=>{var t;(t=v(i))!=null&&t.length&&e(u)}),a(e,o),b()}var $=u(``),ve=u(` `,1),ye=u(` `,1);function be(e){var n=ye(),r=_(n);z(r,{back:`/client`,title:`Invite Users`});var i=t(r,2);Y(i,{children:(e,n)=>{ne(e,{collapse:!0,final:!0,children:(e,n)=>{var r=ve(),i=_(r);P(i,{children:(e,t)=>{var n=$();pe(c(n),{}),m(n),a(e,n)},$$slots:{default:!0}});var o=t(i,2);P(o,{children:(e,t)=>{var n=$();de(c(n),{}),m(n),a(e,n)},$$slots:{default:!0}});var s=t(o,2);P(s,{children:(e,t)=>{var n=$();_e(c(n),{}),m(n),a(e,n)},$$slots:{default:!0}}),a(e,r)},$$slots:{default:!0}})},$$slots:{default:!0}}),a(e,n)}export{be as component};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/76.Ba0zq1f-.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/76.Ba0zq1f-.js
deleted file mode 100644
index b73cdfb4e01a9f85deadc5549c3e354b439d1a5e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/76.Ba0zq1f-.js
+++ /dev/null
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`),Ae=m(` `,1);function je(e,n){v(n,!0);let i=j(),a=r(()=>H(de(i))),c=l(!1);var d=Ae(),f=S(d),m=t(u(f),2);ie(m,{get icon(){return V},label:`Help`,onclick:()=>o(c,!0)}),x(f);var h=t(f,2),g=e=>{W(e,{action:null,title:`Followed Collections`,onclose:()=>o(c,!1),children:(e,t)=>{var n=ke();s(e,n)},$$slots:{default:!0}})};p(h,e=>{C(c)&&e(g)}),Z(t(h,2),{get collections(){return C(a)},empty_message:`You are not following any Collections.`,get filter(){return n.filter}}),s(e,d),T()}var Me=m(`Manager Collections `,1);function Ne(e,n){v(n,!0);let i=j(),a=r(()=>H(fe(i)));var o=g(),c=S(o),l=e=>{var r=Me();Z(t(S(r),2),{get collections(){return C(a)},empty_message:`Your manager has not created any Collections yet.`,get filter(){return n.filter}}),s(e,r)};p(c,e=>{var t;(t=C(a))!=null&&t.length&&e(l)}),s(e,o),T()}var Pe=m(`
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/78.C7zvRPm7.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/78.C7zvRPm7.js
deleted file mode 100644
index d220320df1533d128c23808c5771f35e22f88cb6..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/78.C7zvRPm7.js
+++ /dev/null
@@ -1,2 +0,0 @@
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/79.RJ6N3Xlp.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/79.RJ6N3Xlp.js
deleted file mode 100644
index cca98f1e3a76563c9b152f3d0f13f86110e53b42..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/79.RJ6N3Xlp.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/8.D5D0w8El.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/8.D5D0w8El.js
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index ea566cf11b550577a21dcc5668a1d40c342221eb..0000000000000000000000000000000000000000
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/80.Dzl1c8c2.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/80.Dzl1c8c2.js
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index 12b51c2a9187fafcc463a45fb1407aa22def7c8d..0000000000000000000000000000000000000000
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/81.DB3IzkqD.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/81.DB3IzkqD.js
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index 02b685964972df7f0d3ca7a88e7664790439718b..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/81.DB3IzkqD.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/82.Cq6qdOX0.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/82.Cq6qdOX0.js
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/83.BdIECcOX.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/83.BdIECcOX.js
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index f1b7f956e9c9f33733aca0130e4a10f3e5e83f6d..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/83.BdIECcOX.js
+++ /dev/null
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/84.rqLvq14D.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/84.rqLvq14D.js
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index 2d675ac7c7138ac9bef77c008129207467705268..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/84.rqLvq14D.js
+++ /dev/null
@@ -1,3 +0,0 @@
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`,1);function V(e,n){var r=B(),c=_(r);N(c,{href:`/custom`,title:`Import Recipe`});var l=t(c,2),u=s(l);m(u,()=>({alt:``,...j})),h(l);var d=t(l,2),f=s(d,!0);h(d),i(()=>o(f,n.error)),g(u),a(e,r)}var H=class{constructor(){f(this,`promise`,void 0),f(this,`resolve`,void 0),f(this,`reject`,void 0),this.promise=new Promise((e,t)=>{this.resolve=e,this.reject=t})}};function te(e){return!e.directions.length||!e.ingredients.length||!e.settings.food_name||!e.settings.cook_time||!e.settings.prep_time||!e.servings.amount||!e.servings.units}async function U(e,t,n,r){if(!e.url_valid)return{afterSave:void 0,form:void 0,imported_image:null,parsed_ingredients:[],warning:`That link doesn't look like a valid recipe page.`};let i=e.ingredients.length?await P(e.ingredients):[];return{afterSave:r,form:{...F(t),cook_time:e.settings.cook_time??1,directions:e.directions.map((e,t)=>({order:t,text:e})),food_name:e.settings.food_name||``,prep_time:e.settings.prep_time??1,number_servings:e.servings.amount,source_url:e.source_url,weights:[{amount:100,description:`grams`},{amount:e.servings.amount,description:e.servings.units}]},imported_image:n,parsed_ingredients:i,warning:te(e)?`It looks like one or more of the fields weren't able to be imported. Please scroll through, fill in any incorrect blanks, and make sure the chosen ingredients are correct.`:null}}var W=3,G=`eatthismuch-webapp`,K=`eatthismuch-recipe-importer`,q=/^[a-f0-9-]{20,64}$/i;function J(e,t){window.postMessage({source:G,type:e,version:W,clip_id:t},window.location.origin)}function Y(e,t){var n,r,i;return e.source===window&&e.origin===window.location.origin&&((n=e.data)==null?void 0:n.source)===K&&((r=e.data)==null?void 0:r.version)===W&&((i=e.data)==null?void 0:i.clip_id)===t}function X(e){let t=new H,n=b(window,`message`,n=>{Y(n,e)&&(n.data.type===`ETM_RECIPE_CLIP_RESPONSE`?t.resolve(n.data.payload):n.data.type===`ETM_RECIPE_CLIP_ERROR`&&t.reject(Error(n.data.error)))});return window.setTimeout(()=>{t.reject(Error(`The Eat This Much extension didn't respond. Reopen the recipe page and try saving it again.`))},1e4),J(`ETM_RECIPE_CLIP_REQUEST`,e),t.promise.finally(n)}function Z(e){J(`ETM_RECIPE_CLIP_REMOVE`,e)}async function Q(e,t,n,r,i){let a;try{a=await k(null,`/recipe/import_recipe_url/`,{recipe_url:e,recipe_html:t})}catch(e){if(!(e instanceof A))throw e;let t=`The recipe could not be imported. Please try again.`;return e.code===413?t=`This recipe page is too large to import.`:e.code===422&&(t=`We couldn't find a recipe on that page.`),{afterSave:void 0,form:void 0,imported_image:null,parsed_ingredients:[],warning:t}}return U(a,n,r,i)}async function ne(e,t){if(!q.test(e))return{afterSave:void 0,form:void 0,imported_image:null,parsed_ingredients:[],warning:`This recipe link is invalid.`};let n;try{n=await X(e)}catch{return{afterSave:void 0,form:void 0,imported_image:null,parsed_ingredients:[],warning:`This saved recipe could not be loaded. It may have expired; reopen the recipe page and try saving it again.`}}return Q(n.canonical_url||n.source_url,n.document_html,t,n.image?{image:n.image.data_url,recipe_import:!0}:null,()=>Z(e))}async function re(e,t){return U(await E(null,`/recipe/import_recipe_url/`,{recipe_url:e}),t,null)}var ie=u(` Please wait while we import your recipe. This can take a little while.
`,1);function ae(e){var n=ie(),r=_(n),i=s(r);I(i,{title:`Importing...`}),h(r);var o=t(r,4),c=s(o);D(c,{}),h(o),a(e,n)}var oe=`/app/_app/immutable/assets/brave.MPjTlpDi.svg`,$=`/app/_app/immutable/assets/google-chrome.HffE_sj5.svg`,se=`/app/_app/immutable/assets/microsoft-edge.mWaXSgsF.svg`,ce=u(` Use the Eat This Much Recipe Clipper on a recipe page you want to save for
- personal use.
Using another browser? If your browser isn't supported, you can still create the recipe manually.
`,1);function ue(c){var l=le(),u=_(l);N(u,{href:`/custom`,title:`Recipe Clipper`});var d=t(u,4),f=s(d);T(f,5,()=>[[`Chrome`,$],[`Brave`,oe],[`Microsoft Edge`,se]],n,(e,n)=>{var c=r(()=>w(v(n),2));let l=()=>v(c)[0],u=()=>v(c)[1];var d=ce(),f=s(d),p=t(f,2),m=s(p,!0);h(p),h(d),i(()=>{S(f,`src`,u()),o(m,l())}),a(e,d)}),h(f),h(d);var p=t(d,2),m=s(p);O(m,{href:`https://chromewebstore.google.com/detail/eat-this-much-recipe-clip/deefcoodgkfkemnadjphindnllkcgjgp`,style:`primary`,external:!0,children:(t,n)=>{y();var r=e(`Install Extension`);a(t,r)},$$slots:{default:!0}}),h(p);var g=t(p,6),b=s(g);O(b,{href:`/custom/recipe/create`,children:(t,n)=>{y();var r=e(`Create Recipe`);a(t,r)},$$slots:{default:!0}}),h(g),a(c,l)}function de(t,n){p(n,!0);let r=ee(),s=u();function u(){return n.data.clip_id?ne(n.data.clip_id,r):n.data.recipe_url?re(n.data.recipe_url,r):null}var f=d(),m=_(f),h=t=>{var n=d(),r=_(n);l(r,()=>s,e=>{ae(e,{})},(t,n)=>{var r=d(),s=_(r),l=t=>{L(t,{get custom_recipe(){return v(n).form},get afterSave(){return v(n).afterSave},get imported_image(){return v(n).imported_image},get parsed_ingredients(){return v(n).parsed_ingredients},children:(t,r)=>{var s=d(),l=_(s),u=t=>{M(t,{children:(t,r)=>{y();var s=e();i(()=>o(s,v(n).warning)),a(t,s)},$$slots:{default:!0}})};c(l,e=>{v(n).warning&&e(u)}),a(t,s)},$$slots:{default:!0}})},u=e=>{V(e,{get error(){return v(n).warning}})};c(s,e=>{v(n).form?e(l):e(u,-1)}),a(t,r)},e=>{V(e,{error:`An unknown error occurred while importing this recipe.`})}),a(t,n)},g=e=>{ue(e,{})};c(m,e=>{s?e(h):e(g,-1)}),a(t,f),x()}export{de as component,R as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/85.3tujhPbq.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/85.3tujhPbq.js
deleted file mode 100644
index 81ad48e6bce07cea89d060ef1684e41ba2eddaa3..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/85.3tujhPbq.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Bt as n,Ft as r,J as i,Lt as a,Ot as o,Qt as s,U as c,X as l,Xt as u,Y as d,Zt as f,a as p,cn as m,en as h,fn as g,g as _,hn as v,it as y,jt as b,kt as x,lt as S,mn as C,s as w,sn as T,vn as E,wt as D}from"../chunks/BhSt9sSe.js";import{l as O,n as k}from"../chunks/C8UWmKFm.js";import{Pt as A,at as j}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{n as M}from"../chunks/CyviYcci.js";import{i as N,n as P,r as F}from"../chunks/iYgU-sGz.js";import{t as ee}from"../chunks/B-CQW_E02.js";import{t as I}from"../chunks/C2as7BOF.js";import{t as L}from"../chunks/CLTyeLEa.js";import{t as R}from"../chunks/DMI9ZW7h.js";import{t as z}from"../chunks/Dr0HfOwU.js";import{t as B}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as V}from"../chunks/CUlQONZr2.js";import{n as H,t as U}from"../chunks/DEgSyIgv2.js";import{i as W,n as G,r as K,t as q}from"../chunks/DLXIoRkz2.js";import{n as J,t as Y}from"../chunks/B681WsDr.js";var X=l(`
`),Z=l(` `,1),Q=l(` `,1);function te(l,d){m(d,!0);let _=()=>s(d.filters,`$filters`,y),[y,w]=f(),E=p(d,`query`,15),N=a(b(M.state.discover??{})),P=`results`,F=n(()=>S(N)[P]??1),I=n(()=>d.search.results);k(()=>{O(``,{...M.state,discover:g(S(N)),search:E()})});let z=!0;D(()=>{if(d.search.results){if(z){z=!1;return}r(N,{},!0),window.scrollTo(0,0)}});var B=Q(),V=x(B),H=o(V),W=o(H);R(W,{get loading(){return d.search.pending},name:`search`,get value(){return E()},set value(e){E(e)}}),v(H),v(V);var G=t(V,2),K=e=>{A(e,{})},q=e=>{J(e,{get filters(){return u(),_()},set filters(e){h(d.filters,e)}})},Y=r=>{ee(r,{children:(r,a)=>{var s=Z(),c=x(s);{let e=n(()=>S(I).slice(0,S(F)*30).map(e=>e.food));U(c,{get food_uris(){return S(e)}})}var l=t(c,2);L(l,{children:(t,n)=>{var r=X(),a=o(r);j(a,{onclick:()=>S(N)[P]=S(F)+1,style:`primary`,children:(t,n)=>{C();var r=e(`View More`);i(t,r)},$$slots:{default:!0}}),v(r),i(t,r)},$$slots:{default:!0}}),i(r,s)},$$slots:{default:!0}})};c(G,e=>{S(I)?S(I).length===0?e(q,1):e(Y,-1):e(K)}),i(l,B),T(),w()}var ne={height:250,width:213,src:`/app/_app/immutable/assets/pear-teach.DbCuPoli.avif`},re=l(`Find new recipes to try in the future
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/86.DS_NQjMk.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/86.DS_NQjMk.js
deleted file mode 100644
index 9f58e3361416033661ba20a8828704cafbc5d93d..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/86.DS_NQjMk.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,Bt as t,Ct as n,Et as r,J as i,K as a,Ot as o,X as s,cn as c,gt as l,hn as u,k as d,kt as f,lt as p,sn as m,xn as h}from"../chunks/BhSt9sSe.js";import{r as g}from"../chunks/C8UWmKFm.js";import{b as _,y as v}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{n as y}from"../chunks/CyviYcci.js";import{t as b}from"../chunks/BLz2WXeC.js";import{n as x}from"../chunks/COwaMya3.js";import{n as S}from"../chunks/B19gMY7G.js";import{R as C,z as w}from"../chunks/Cer-cfCG.js";import{t as T}from"../chunks/DNDaYjwu.js";import{n as E,t as D}from"../chunks/BZQKY5H72.js";import{r as O}from"../chunks/DcW2JRyl2.js";import{n as k}from"../chunks/CwL-EWYT.js";import{f as A}from"../chunks/CqbnryEZ.js";var j=h({load:()=>M});async function M({params:e,parent:t}){let{user:n}=await t(),r=parseInt(e.food_id,10);return await T(()=>S(r),()=>{let e=S(r);if(e&&x(e)){let t=e.ingredients.map(e=>S(e.food));return _(t)}},()=>k(n.id),()=>A(n.id,r),()=>C(n.id,r),()=>{let e=w(n.id,r),t=e==null?void 0:e.map(e=>S(e.food_id));return _(t)},()=>O(r)),{food:await v(()=>S(r))}}var N=s(`
`,1),P=s(`
`);function F(s,h){c(h,!0);let _=t(()=>h.data.food),v=t(()=>{let e=y.url.searchParams.get(`amount`);if(e){let[t,n]=e.split(`;`),r=parseFloat(t),i=parseInt(n,10);if(!isNaN(r)&&!isNaN(i))return{scaled_amount:r,units:i}}return E(h.data.user,p(_))});async function S(e){let t=new URLSearchParams(location.search);t.set(`amount`,`${e.scaled_amount};${e.units}`),await g(`${location.pathname}?${t}`,{keepFocus:!0,noScroll:!0,replaceState:!0,state:y.state})}var C=P();d(`1x0wtxo`,e=>{l(()=>{r.title=p(_).food_name??``})});var w=o(C);b(w,{get amount(){return p(v)},get food(){return p(_)},food_object:null,children:(t,r)=>{var s=N(),c=f(s),l=o(c);u(c);var d=e(c,2),m=o(d);D(m,{get food(){return h.data.food},get food_amount(){return p(v)},onUpdate:S}),u(d),n(e=>a(l,`Scale ${e??``}`),[()=>x(p(_))?`Recipe`:`Amount`]),i(t,s)},$$slots:{default:!0}}),u(C),i(s,C),m()}export{F as component,j as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/87.CKs_BQsq.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/87.CKs_BQsq.js
deleted file mode 100644
index 2c40e3586ae816b38f5e8863251965912b45fe67..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/87.CKs_BQsq.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{xn as e}from"../chunks/BhSt9sSe.js";import{_ as t}from"../chunks/C8UWmKFm.js";import{Tt as n}from"../chunks/gotDHXHr.js";import{t as r}from"../chunks/C5rGgnpV.js";import{t as i}from"../chunks/BGlizLwK2.js";var a=e({load:()=>o});async function o({parent:e}){let{user:a}=await e(),o=t(i),s=n(a.id,`/groceries/${o.current}`);r(307,s)}export{a as universal};
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diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/88.CtmLQdoh.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/88.CtmLQdoh.js
deleted file mode 100644
index 245dba68301289e353d92ac2f975c8f6c400c6ba..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/88.CtmLQdoh.js
+++ /dev/null
@@ -1,11 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,E as i,Ft as a,J as o,Lt as s,M as c,Ot as l,Qt as u,R as d,T as f,U as p,W as m,X as h,Y as g,Zt as ee,cn as _,en as v,g as y,hn as b,it as x,kt as S,lt as C,mn as w,sn as T,xn as E,z as D}from"../chunks/BhSt9sSe.js";import{E as O,G as te,Ot as k,S as A,W as j,at as M,it as N,pt as P,yt as F}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as I}from"../chunks/BBbGtOhS.js";import{t as L}from"../chunks/BpQEveid.js";import{n as R}from"../chunks/B1cT_TaC2.js";import{t as z}from"../chunks/B-CQW_E02.js";import{i as B}from"../chunks/D2IZisAi2.js";import{t as V}from"../chunks/CPGReOo72.js";import{t as H}from"../chunks/CLTyeLEa.js";import{n as U}from"../chunks/B19gMY7G.js";import{n as W,r as G,t as K}from"../chunks/Cer-cfCG.js";import{t as q}from"../chunks/BFY9L1Z_.js";import{t as J}from"../chunks/BGlizLwK2.js";import{n as Y,t as X}from"../chunks/DWoGh4GZ2.js";import{t as Z}from"../chunks/BDL1KNLz2.js";var Q=E({load:()=>ne});function ne(){J.set(`owned`)}var re=h(`No items in Pantry
Ensure your plan is accurate. Past meals will be removed from your Pantry.
`),oe=h(`
`,1);function se(n,r){_(r,!0);let i=k(),c=s(!1);async function u(){await O(i,`/update-pantry/`,{}),await G(i)}var d=oe(),f=S(d),m=l(f);M(m,{get icon(){return L},onclick:()=>a(c,!0),style:`secondary`,children:(t,n)=>{w();var r=e(`Remove Eaten`);o(t,r)},$$slots:{default:!0}}),b(f);var h=t(f,2),g=e=>{V(e,{action:`Remove`,get icon(){return L},title:`Remove Eaten`,onclose:()=>a(c,!1),onconfirm:u,children:(e,t)=>{var n=ae();o(e,n)},$$slots:{default:!0}})};p(h,e=>{C(c)&&e(g)}),o(n,d),T()}var ce=`
-
-`,le={height:84,width:282,src:`/app/_app/immutable/assets/google-play-badge.2NFSwiDa.webp`},ue=h(` `);function pe(e,r){_(r,!0);let i=n(()=>R(U(r.food_uri))),a=k();async function s(e){let t=e.default_package_amount||1/e.number_servings;await K(a,{food:r.food_uri,owned:!0,scaled_amount:t,units:e.default_units})}var c=g(),u=S(c),d=e=>{var n=fe(),r=l(n);q(r,{get food(){return C(i)},inline:!0});var a=t(r,2);N(a,{get icon(){return I},get label(){return`Add ${C(i).food_name??``} To Pantry`},onclick:()=>s(C(i))}),b(n),o(e,n)};p(u,e=>{C(i)&&e(d)}),o(e,c),T()}var $=h(`
`),me=h(`Suggested Ingredients Have these on hand? More ingredients allows greater recipe variety while
- using up your Pantry.
`,1);function he(e,r){_(r,!0);let i=k(),a=A(i,`/g/owned-groceries-suggestions/`);function s(e){var t;return!((t=r.groceries.groceries)!=null&&t.find(t=>t.food===e&&t.scaled_amount_owned))}var c=g(),l=S(c);m(l,()=>a,null,(e,r)=>{let i=n(()=>C(r).filter(s));var a=g(),c=S(a),l=e=>{var n=me(),r=t(S(n),4);z(r,{children:(e,t)=>{var n=$();D(n,20,()=>C(i),e=>e,(e,t)=>{H(e,{children:(e,n)=>{pe(e,{get food_uri(){return t}})},$$slots:{default:!0}})}),b(n),o(e,n)},$$slots:{default:!0}}),o(e,n)};p(c,e=>{C(i).length&&e(l)}),o(e,a)}),o(e,c),T()}var ge=h(`
Add ingredients you own to your Pantry. They will be prioritized in your
- future meal plans.
`,1);function be(e,a){_(a,!0);let s=()=>u(y,`$show_barcode`,d),[d,m]=ee(),h=k(),g=n(()=>R(W(h))),y=te(j.GROCERIES.BARCODE,!0);var x=ye(),w=S(x),E=l(w);X(E,{active:`Pantry`,title:`Pantry`,children:(e,t)=>{var n=ge();se(l(n),{}),b(n),o(e,n)},$$slots:{default:!0}}),b(w);var D=t(w,2),O=e=>{var n=_e(),a=l(n),s=t(l(a),2);N(s,{get icon(){return F},label:`Dismiss`,onclick:()=>v(y,!1)}),b(a);var u=t(a,4);de(l(u),{}),b(u),b(n),r(()=>f(n,1,i(P),`svelte-yvu8mo`)),c(2,n,()=>B),o(e,n)};p(D,e=>{s()&&e(O)});var A=t(D,4),M=e=>{var n=ve(),r=S(n);Y(r,{owned:!0,get groceries(){return C(g)},empty:e=>{ie(e,{})},$$slots:{empty:!0}}),he(t(r,2),{get groceries(){return C(g)}}),o(e,n)};p(A,e=>{C(g)&&e(M)}),o(e,x),T(),m()}export{be as component,Q as universal};
-//# sourceMappingURL=88.CtmLQdoh.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/89.CgqkLAGf.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/89.CgqkLAGf.js
deleted file mode 100644
index 24de3557d59411258bed75005bd2d3e69d73cfd4..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/89.CgqkLAGf.js
+++ /dev/null
@@ -1,14 +0,0 @@
-import{$ as e,At as t,B as n,Bt as r,Ct as i,Ft as a,J as o,K as s,Lt as c,Ot as l,Qt as u,T as d,U as f,X as p,Xt as m,Y as h,Zt as g,cn as _,en as v,g as y,hn as b,it as x,kt as S,lt as C,mn as w,sn as T,v as E,xn as D,yn as O,z as k}from"../chunks/BhSt9sSe.js";import{Ot as A,_t as j,at as M,i as N}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as P}from"../chunks/BBbGtOhS.js";import{t as F}from"../chunks/BKPDtw98.js";import{n as I}from"../chunks/B1cT_TaC2.js";import{t as ee}from"../chunks/C2as7BOF.js";import{t as te}from"../chunks/CLTyeLEa.js";import{a as L,l as R,t as ne}from"../chunks/BtqPi__O.js";import{a as re,c as z,i as B,n as ie,u as V}from"../chunks/Cer-cfCG.js";import{t as H}from"../chunks/BrfbP0yE2.js";import{t as U}from"../chunks/DbfHMH5n2.js";import{t as W}from"../chunks/D7mLfM7M.js";import{n as G,t as K}from"../chunks/B6U_NVjb.js";import{t as q}from"../chunks/CjBHSDGC.js";import{n as J}from"../chunks/CUlQONZr2.js";import{n as Y}from"../chunks/TrjAWC3u.js";import{t as ae}from"../chunks/DqlcaBOi.js";import{t as oe}from"../chunks/BGlizLwK2.js";import{i as se,n as ce,r as le,t as ue}from"../chunks/DWoGh4GZ2.js";import{t as de}from"../chunks/DUFHbvqJ2.js";var fe=D({load:()=>pe});function pe(){oe.set(`unowned`)}var me=p(`No items on Grocery List
-
-`,Z=`\r
- \r
-`,we=p(`This list is for a previous week and does not reflect your upcoming meals.
`);function Te(n,i){_(i,!0);let a=ne.today(),s=A(),c=r(()=>I(N(s)));async function u(){if(!C(c))throw TypeError();let{end:e}=R(C(c),a);await B(C(c).id,a,e)}var d=h(),p=S(d),m=n=>{ee(n,{children:(n,r)=>{var i=we(),a=t(l(i));M(a,{onclick:u,style:`primary`,children:(t,n)=>{w();var r=e(`Update`);o(t,r)},$$slots:{default:!0}}),b(i),o(n,i)},$$slots:{default:!0}})};f(p,e=>{C(c)&&i.end_dateShop For `,1);function Q(e,n){_(n,!0);let i=A(),a=r(()=>z(i));async function s(e){await V(i,e)}var c=Ee(),l=t(S(c),2);Y(l,{onchange:s,get value(){return C(a)}}),o(e,c),T()}var De=p(``);function $(n,a){_(a,!0);let c=()=>u(C(E),`$selected`,d),[d,p]=g(),y=A(),x=r(()=>a.owned?`owned`:`deleted`),E=r(()=>le(C(x),{current_end_date:a.groceries.current_end_date,current_start_date:a.groceries.current_start_date})),D=r(()=>{var e;return(e=a.groceries.groceries)==null?void 0:e.filter(e=>e.scaled_amount_needed_for_dates&&!e.scaled_amount_to_buy&&a.owned==!!e.scaled_amount_owned_in_cluster)});async function O(){if(!a.groceries.groceries)throw TypeError();let e=a.groceries.groceries.filter(e=>c().includes(e.food)).map(e=>({...e,scaled_amount_owned:0,scaled_amount_owned_in_cluster:0,scaled_amount_needed_by_user:null}));await re(y,e),v(C(E),[])}var j=h(),N=S(j),F=n=>{var u=De(),d=l(u),f=l(d,!0);b(d);var p=t(d,2);k(p,21,()=>C(D),e=>e.food,(e,t)=>{se(e,{get grocery_food(){return C(t)},get owned(){return a.owned},get selected(){return m(),c()},set selected(e){v(C(E),e)}})}),b(p);var h=t(p,2),g=l(h);{let t=r(()=>!c().length);M(g,{get disabled(){return C(t)},get icon(){return P},onclick:O,style:`secondary`,children:(t,n)=>{w();var r=e(`Add to Groceries`);o(t,r)},$$slots:{default:!0}})}b(h),b(u),i(()=>s(f,a.title)),o(n,u)};f(N,e=>{var t;(t=C(D))!=null&&t.length&&e(F)}),o(n,j),T(),p()}var Oe=p(`These ingredients are used in your upcoming meal plans. Take this shopping
- or order groceries directly.
Move purchased items to your Pantry. The generator will prioritize using up
- leftovers when creating meal plans.
`,1);function Pe(n,i){_(i,!0);let s=A(),u=r(()=>I(ie(s))),d=r(()=>I(N(s))),p=c(!1),m=c(!1);function g(e){return e?`Groceries for ${L(e.current_start_date)} to ${L(e.current_end_date)}`:`Groceries`}function v(){W({title:`Reset Grocery List`,action:`Reset`,icon:Z,content:`This will reset your grocery list based on your currently planned meals. Any manual changes you have made to the grocery list will be lost.`,async onconfirm(){if(!C(u))throw TypeError();await B(s,C(u).current_start_date,C(u).current_end_date)}})}let y=r(()=>g(C(u)));var x=h(),E=S(x),D=n=>{var i=Ne(),s=S(i);ue(s,{active:`Groceries`,get title(){return C(y)},renderTitle:e=>{var t=Oe();ge(l(t),{get groceries(){return C(u)},get title(){return C(y)}}),b(t),o(e,t)},children:(n,i)=>{var s=je(),c=S(s),u=t=>{var n=ke(),r=l(n);M(r,{get icon(){return X},onclick:()=>a(p,!0),style:`secondary`,children:(t,n)=>{w();var r=e(`Order Groceries`);o(t,r)},$$slots:{default:!0}}),b(n),o(t,n)},d=r(()=>!J());f(c,e=>{C(d)&&e(u)});var h=t(c,2),g=l(h);G(g,{children:(e,n)=>{var i=Ae(),s=l(i),c=e=>{K(e,{get icon(){return X},label:`Order Groceries`,onclick:()=>a(p,!0)})},u=r(()=>J());f(s,e=>{C(u)&&e(c)});var d=t(s,2);K(d,{get icon(){return F},label:`Email or print`,onclick:()=>a(m,!0)});var h=t(d,2);K(h,{get icon(){return Z},label:`Reset grocery list`,onclick:v}),b(i),o(e,i)},$$slots:{default:!0}}),b(h),o(n,s)},$$slots:{renderTitle:!0,default:!0}});var c=t(s,2);Te(c,{get end_date(){return C(u).current_end_date}});var h=t(c,6);H(h,{title:`Order Groceries`,get open(){return C(p)},set open(e){a(p,e,!0)},children:(e,t)=>{Ce(e,{})},$$slots:{default:!0}});var g=t(h,2);ae(g,{get start(){return C(u).current_start_date},get end(){return C(u).current_end_date},get open(){return C(m)},set open(e){a(m,e,!0)}});var _=t(g,2),x=e=>{Q(e,{})};f(_,e=>{var t;(t=C(d))!=null&&t.is_linked&&e(x)});var T=t(_,2);te(T,{children:(e,n)=>{var r=Me(),i=S(r);ce(i,{owned:!1,get groceries(){return C(u)},empty:e=>{he(e,{})},$$slots:{empty:!0}});var a=t(i,2);$(a,{get groceries(){return C(u)},owned:!0,title:`From Your Pantry`}),$(t(a,2),{get groceries(){return C(u)},owned:!1,title:`Deleted Items`}),o(e,r)},$$slots:{default:!0}}),o(n,i)};f(E,e=>{C(u)&&e(D)}),o(n,x),T()}export{Pe as component,fe as universal};
-//# sourceMappingURL=89.CgqkLAGf.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/9.C6hyjH1i.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/9.C6hyjH1i.js
deleted file mode 100644
index a50e4e46bb09301b969fa1207b1daf6a71c90a0c..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/9.C6hyjH1i.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{I as e,J as t,Y as n,cn as r,kt as i,sn as a}from"../chunks/BhSt9sSe.js";import{M as o}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{d as s}from"../chunks/CxRGiBH-2.js";import{n as c}from"../chunks/C2PzE5jE.js";function l(l,u){r(u,!0);let d=!o(c.COLLECTIONS);s(d);var f=n(),p=i(f);e(p,()=>u.children),t(l,f),a()}export{l as component};
-//# sourceMappingURL=9.C6hyjH1i.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/90.ZxnvOJTv.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/90.ZxnvOJTv.js
deleted file mode 100644
index 0806d85bb85142c4a4817a083a19fa92afe5b151..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/90.ZxnvOJTv.js
+++ /dev/null
@@ -1,25 +0,0 @@
-import{$ as e,At as t,Bt as n,J as r,Ot as i,U as a,X as o,c as s,cn as c,hn as l,kt as u,lt as d,mn as f,sn as p}from"../chunks/BhSt9sSe.js";import{R as m,xt as h}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{n as g,r as _,t as v}from"../chunks/Bn5_FCYL2.js";import{t as y}from"../chunks/LtYjoJmG2.js";import{t as b}from"../chunks/FlQAycz02.js";import{t as x}from"../chunks/Cb0T7gAr.js";var S=o(`Recurring Foods are the best way to personalize the Planner. You can set
- Recurring Foods from any food or recipe page, or directly in the settings
- for any meal in your plan.
Add the coffee you have every morning to recur "always", and a sandwich
- you like to eat regularly to recur "often", and the generator will plan
- around your choices. Recurring Collections tell the generator to pull from
- all of the contained foods more frequently. This is similar to setting all
- the collection foods to recur "often".
Check our knowledge base for more information on Recurring Foods and Collections.
`,1),C=o(`Yes! If you eat something off-plan, you can simply remove what you didn't
- eat, and add what you did. Toggle the "Edit" button at the top of the
- Planner, then modify your plan as needed.
As you eat things in your plan, toggle the checkbox next to foods in the
- "Day" view of your Planner. This marks those foods as "eaten". If you have
- ingredients in your Pantry, this will also deduct them from your Pantry to
- keep track of what you've used up.
`,1),T=o(`Yes! On the page, you
- can block any recipe by keyword, as long as the keyword matches the recipe title
- or any of the contained ingredients.
Simply add a custom exclusion for both the "shake" and "smoothie"
- keywords.
`,1),E=o(`Most of our recipes are made up of whole foods, so there will be minimal added sugar in them. Even if you see "sugar" in the nutrition label,
- the recommended guidelines tend to only apply to "added sugars".
If you want to block any recipes that contain an ingredient that would be
- considered "added sugar", try adding these keywords to your (you can copy and paste
- them all at once):
`,1),D=o(`Yes! There's a "How many people?" setting on each meal to scale it up for
- multiple people. The nutrition for the meal will still be calculated for
- one person, but the ingredient quantities on the recipes and in your
- grocery list will be scaled accordingly. Find it in your .
If you want to target multiple different nutrition targets, this doesn't
- happen automatically, but we have some workarounds you can try on this page in our knowledge base.
`,1),O=o(`Frequently asked questions `,1);function k(n){var a=O(),o=t(u(a),2);v(o,{children:(n,a)=>{var o=C(),s=u(o),c=i(s);_(c,{children:(t,n)=>{f();var i=e(`Using Recurring Foods`);r(t,i)},$$slots:{default:!0}}),l(s);var d=t(s,2);g(d,{children:(e,t)=>{var n=S();f(4),r(e,n)},$$slots:{default:!0}}),r(n,o)},$$slots:{default:!0}});var s=t(o,2);v(s,{children:(n,a)=>{var o=C(),s=u(o),c=i(s);_(c,{children:(t,n)=>{f();var i=e(`Can Eat This Much be used as a calorie/macro tracker?`);r(t,i)},$$slots:{default:!0}}),l(s);var d=t(s,2);g(d,{children:(e,t)=>{var n=w();f(2),r(e,n)},$$slots:{default:!0}}),r(n,o)},$$slots:{default:!0}});var c=t(s,2);v(c,{children:(n,a)=>{var o=C(),s=u(o),c=i(s);_(c,{children:(t,n)=>{f();var i=e(`Can smoothies be blocked?`);r(t,i)},$$slots:{default:!0}}),l(s);var d=t(s,2);g(d,{children:(n,a)=>{var o=T(),s=u(o),c=t(i(s));h(c,{href:`/settings/exclusions`,children:(t,n)=>{f();var i=e(`Food Exclusions`);r(t,i)},$$slots:{default:!0}}),f(),l(s),f(2),r(n,o)},$$slots:{default:!0}}),r(n,o)},$$slots:{default:!0}});var d=t(c,2);v(d,{children:(n,a)=>{var o=C(),s=u(o),c=i(s);_(c,{children:(t,n)=>{f();var i=e(`Can added sugars be reduced?`);r(t,i)},$$slots:{default:!0}}),l(s);var d=t(s,2);g(d,{children:(n,a)=>{var o=E(),s=t(u(o),2),c=t(i(s));h(c,{href:`/settings/exclusions`,children:(t,n)=>{f();var i=e(`Food Exclusions`);r(t,i)},$$slots:{default:!0}}),f(),l(s);var d=t(s,2),p=i(d);b(p,{value:`sugar, honey, agave, cola, syrup, molasses, caramel`,type:`text`}),l(d),r(n,o)},$$slots:{default:!0}}),r(n,o)},$$slots:{default:!0}});var p=t(d,2);v(p,{children:(n,a)=>{var o=C(),s=u(o),c=i(s);_(c,{children:(t,n)=>{f();var i=e(`Can plans include a partner or family members?`);r(t,i)},$$slots:{default:!0}}),l(s);var d=t(s,2);g(d,{children:(n,a)=>{var o=D(),s=u(o),c=t(i(s));h(c,{breadcrumb:!0,href:`/settings/meals`,children:(t,n)=>{f();var i=e(`Meal Settings`);r(t,i)},$$slots:{default:!0}}),f(),l(s),f(2),r(n,o)},$$slots:{default:!0}}),r(n,o)},$$slots:{default:!0}}),r(n,a)}var A=o(` `,1);function j(o,h){c(h,!1),s();var g=A(),_=u(g);y(_,{title:`Help`});var v=t(_,2),b=i(v),S=t=>{x(t,{external:!0,title:`Pro Video Tutorials`,href:`https://www.youtube.com/playlist?list=PLoodCtaVlnT_g0VZNgH6W78KWqtlHKqyY`,children:(t,n)=>{f();var i=e(`Quick video tutorials on making the most of your Pro account.`);r(t,i)},$$slots:{default:!0}})},C=n(()=>m());a(b,e=>{d(C)&&e(S)});var w=t(b,2);x(w,{external:!0,title:`Knowledge Base`,href:`https://help.eatthismuch.com/help`,children:(t,n)=>{f();var i=e(`Answers to frequently asked questions, from tips on using the site to
- subscription management.`);r(t,i)},$$slots:{default:!0}});var T=t(w,2);x(T,{title:`Premium Features`,href:`/help/premium-features`,children:(t,n)=>{f();var i=e(`Upgrading to Eat This Much Premium unlocks new features.`);r(t,i)},$$slots:{default:!0}});var E=t(T,2);x(E,{title:`Professional Features`,href:`/help/professional-features`,children:(t,n)=>{f();var i=e(`Eat This Much Professional helps trainers, coaches, and nutrition experts
- manage their clients.`);r(t,i)},$$slots:{default:!0}});var D=t(E,2);x(D,{title:`Contact Us`,href:`/help/contact`,children:(t,n)=>{f();var i=e(`Can't find your answer in the Knowledge Base? Send us a message!`);r(t,i)},$$slots:{default:!0}}),l(v),k(t(v,2),{}),r(o,g),p()}export{j as component};
-//# sourceMappingURL=90.ZxnvOJTv.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/91.DI3Jupo9.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/91.DI3Jupo9.js
deleted file mode 100644
index aac3f7cf9bfde36cc643d18b24007fa0152f6b00..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/91.DI3Jupo9.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Lt as s,Ot as c,X as l,cn as u,hn as d,kt as f,lt as p,mn as m,sn as h}from"../chunks/BhSt9sSe.js";import{E as g,Tt as _,Z as v,i as y,j as b,rt as x}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as S}from"../chunks/CqYOJzvT.js";import{t as C}from"../chunks/DEgMoMXi.js";import{t as w}from"../chunks/CxRGiBH-2.js";import{n as T}from"../chunks/B1cT_TaC2.js";import{t as E}from"../chunks/mRJ-UFmt.js";import{t as D}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as O}from"../chunks/CfvA40lv.js";var k=l(`Your email address
Subject
Message
`,1),A=l(` Use this form to send us a message, or email us at support@eatthismuch.com .
You'll receive an immediate email confirmation that we got your message. We
- usually respond same-day, but it can sometimes take us one to two business
- days to get back to you.
`);function j(l,j){u(j,!0);let M=b(),N=_(M,`/help`),P=n(()=>T(y(M))),F=s(``),I=s(``);async function L(){return await g(null,`/create-ticket`,{auth_id:M,subject:p(F),message:p(I)}),x(`Message successfully sent! We'll get back to you as soon as we can.`),E(M,N)}var R=A(),z=c(R);D(z,{back:`/help`,title:`Contact Us`});var B=t(z,6);v(B,{onSubmit:L,children:(n,s)=>{var l=k(),u=f(l),h=t(c(u),2),g=c(h,!0);d(h),d(u);var _=t(u,2),v=t(c(_),2);w(v,{name:`subject`,placeholder:`Title your message`,required:!0,get value(){return p(F)},set value(e){i(F,e,!0)}}),d(_);var y=t(_,2),b=t(c(y),2);O(b,{full_width:!0,placeholder:`What do you need help with?`,name:`message`,required:!0,get value(){return p(I)},set value(e){i(I,e,!0)}}),d(y);var x=t(y,2);C(x,{get icon(){return S},children:(t,n)=>{m();var r=e(`Send`);a(t,r)},$$slots:{default:!0}}),r(()=>{var e;return o(g,(e=p(P))==null?void 0:e.email)}),a(n,l)},$$slots:{default:!0}}),d(R),a(l,R),h()}export{j as component};
-//# sourceMappingURL=91.DI3Jupo9.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/92.CujHPKLk.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/92.CujHPKLk.js
deleted file mode 100644
index bedf72cc2de0edff409485644a819b716ef154fa..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/92.CujHPKLk.js
+++ /dev/null
@@ -1,4 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,E as i,J as a,K as o,Ot as s,T as c,U as l,X as u,c as d,cn as f,hn as p,kt as m,lt as h,mn as g,sn as _,zt as v}from"../chunks/BhSt9sSe.js";import{Dt as y,Ot as b,Tt as x,at as S,pt as C}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{n as w}from"../chunks/CyviYcci.js";import{t as T}from"../chunks/DzVcsD2j.js";import{t as E}from"../chunks/BQCFC5dX.js";import{t as D}from"../chunks/BaMUyfx-.js";import{t as O}from"../chunks/BaQVTF3m.js";import{t as k}from"../chunks/twP00gay.js";import{n as A}from"../chunks/B1cT_TaC2.js";import{t as j}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as M}from"../chunks/Bm6XGpdy2.js";import{t as N}from"../chunks/BwAVaRnq.js";import{t as P}from"../chunks/DbcdiBb3.js";import{t as F}from"../chunks/EMkCxHyW.js";import{t as I}from"../chunks/DezUpAoa.js";import{t as L}from"../chunks/CjBHSDGC.js";import{n as R}from"../chunks/D9lzHozn.js";import{t as z}from"../chunks/BDL1KNLz2.js";import{t as B}from"../chunks/3KgrUyHr2.js";var V=u(``);function H(e,l){f(l,!0);let u=n(()=>A(N()));var d=V(),m=s(d),v=t(s(m),3),y=s(v,!0);p(v),g(),p(m);var b=t(m,2);M(b,{}),p(d),r(()=>{var e;c(d,1,i(C),`svelte-nv4jc2`),o(y,(e=h(u))==null?void 0:e.discount_prices.yearly_price_per_month)}),a(e,d),_()}var U=u(` You have upgraded your account to Eat This Much Premium! You now have access
- to these super cool features:
`,1),W=u(` With an Eat This Much Premium account, you get access to exciting new
- features.
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`),q=u(` `,1);function J(r,i){f(i,!1);let o=b();d();var c=q(),u=m(c),C=e=>{var n=U(),r=m(n);j(r,{title:`Congratulations!`});var i=t(r,2);P(i,{}),g(2),a(e,n)},A=n(()=>w.url.searchParams.has(`congratulations`)),N=e=>{var r=W(),i=m(r);j(i,{title:`Premium Features`});var o=t(i,4),s=e=>{H(e,{})},c=n(()=>!y());l(o,e=>{h(c)&&e(s)}),a(e,r)};l(u,e=>{h(A)?e(C):e(N,-1)});var V=t(u,2);B(V,{title:`Plan Your Week`,get image(){return F},description:`You can plan out meals for future days or plan out entire weeks at a time.`,children:(n,r)=>{let i=v(()=>x(o,`/planner`));var s=G(),c=m(s);{let t=v(()=>R({type:`GENERATE`},h(i)));S(c,{get icon(){return T},get href(){return h(t)},style:`secondary`,children:(t,n)=>{g();var r=e(`Generate Week`);a(t,r)},$$slots:{default:!0}})}var l=t(c,2);S(l,{get icon(){return k},href:`/planner`,children:(t,n)=>{g();var r=e(`View Planner`);a(t,r)},$$slots:{default:!0}}),a(n,s)},$$slots:{default:!0}});var J=t(V,2);B(J,{title:`Grocery List`,get image(){return L},description:`Once you have planned out your meals for the upcoming week, you can view a complete grocery shopping list. Take it with you grocery shopping on our mobile app or order your groceries through Instacart, AmazonFresh, or other services straight from your computer.`,children:(t,n)=>{S(t,{get icon(){return E},href:`/groceries/unowned`,children:(t,n)=>{g();var r=e(`View Groceries`);a(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}});var Y=t(J,2);B(Y,{title:`Your Pantry`,get image(){return z},description:`You can add what ingredients you currently have on hand. This can be used while generating meals to use ingredients you already have, cutting down food waste and saving you money.`,children:(t,n)=>{S(t,{get icon(){return O},href:`/groceries/owned`,children:(t,n)=>{g();var r=e(`View Pantry`);a(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}});var X=t(Y,2);B(X,{title:`Leftovers`,get image(){return I},description:`Like to cook one large batch and then eat that for multiple meals? With leftovers you can configure when you want to cook and which meals you will cook for.`,children:(t,n)=>{S(t,{get icon(){return D},href:`/settings/leftovers`,children:(t,n)=>{g();var r=e(`Set Up Leftovers`);a(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}});var Z=t(X,2),Q=e=>{var t=K(),n=s(t);M(n,{}),p(t),a(e,t)},$=n(()=>!y());l(Z,e=>{h($)&&e(Q)}),a(r,c),_()}export{J as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/93.CTPcq1fb.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/93.CTPcq1fb.js
deleted file mode 100644
index 8496f29c416e313d8dad3581474bded932ca421f..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/93.CTPcq1fb.js
+++ /dev/null
@@ -1,3 +0,0 @@
-import{$ as e,At as t,J as n,Ot as r,U as i,X as a,c as o,cn as s,hn as c,kt as l,mn as u,sn as d}from"../chunks/BhSt9sSe.js";import{R as f,at as p}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as m}from"../chunks/CbUYSPq9.js";import{t as h}from"../chunks/CkihHAIa.js";import{t as g}from"../chunks/XKJvcd3t2.js";import{t as _}from"../chunks/BON7-EQG2.js";import{t as v}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as y}from"../chunks/EMkCxHyW.js";import{t as b}from"../chunks/CJkB_yrk2.js";import{t as x}from"../chunks/BDWS7MW4.js";import{t as S}from"../chunks/3KgrUyHr2.js";var C=a(`
`),w=a(` With an Eat This Much Professional account, you get access to exciting new
- features.
`,1);function T(a,T){s(T,!1);let E=f();o();var D=w(),O=l(D);v(O,{title:`Professional Features`});var k=t(O,4);S(k,{title:`Manage Clients In One Spot`,get image(){return x},description:`Use the client dashboard to quickly jump between client accounts, make updates, or email plans.`,get show_action(){return E},children:(t,r)=>{p(t,{get icon(){return m},href:`/clients`,children:(t,r)=>{u();var i=e(`View Clients`);n(t,i)},$$slots:{default:!0}})},$$slots:{default:!0}});var A=t(k,2);S(A,{title:`Add Your Own Branding`,get image(){return y},description:`Create a consistent feel with your services by adding your logo to the plans you share. The ETM watermark and logo will be removed from your PDFs.`,get show_action(){return E},children:(t,r)=>{p(t,{get icon(){return _},href:`/account/profile`,children:(t,r)=>{u();var i=e(`Configure Profile`);n(t,i)},$$slots:{default:!0}})},$$slots:{default:!0}});var j=t(A,2);S(j,{title:`Reuse Saved Meal Plans`,get image(){return b},description:`Easily create and manage saved plans to be used with multiple clients.`,get show_action(){return E},children:(t,r)=>{p(t,{get icon(){return h},href:`/all-saved-plans`,children:(t,r)=>{u();var i=e(`View Saved Plans`);n(t,i)},$$slots:{default:!0}})},$$slots:{default:!0}});var M=t(j,2),N=t=>{var i=C(),a=r(i);p(a,{href:`/professional-setup`,style:`primary`,get icon(){return g},children:(t,r)=>{u();var i=e(`Upgrade to Professional`);n(t,i)},$$slots:{default:!0}}),c(i),n(t,i)};i(M,e=>{E||e(N)}),n(a,D),d()}export{T as component};
-//# sourceMappingURL=93.CTPcq1fb.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/94.C7_exoDV.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/94.C7_exoDV.js
deleted file mode 100644
index 45528f2ea3ccb1c2a66e38bfa374357589a942c5..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/94.C7_exoDV.js
+++ /dev/null
@@ -1,3 +0,0 @@
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`,1),q=u(``),J=u(``),Y=u(` `,1);function X(i,o){f(o,!0);let c=r(()=>o.data.plan),l=M.today(),u=x(),d=S(u,`/planner`),v=r(()=>`Import ${h(c).title}`);function w(){L({action:`Import`,content:`This will overwite any existing meal plans for today and future dates in your Planner.`,icon:D,async onconfirm(){T(`Import Saved Plan`,{overwrite:!0,plan_id:h(c).id}),await R(u,l,h(c)),await b(d)},title:h(v)})}var E=Y(),O=m(E);P(O,{get title(){return h(v)},children:(t,n)=>{C(t,{get icon(){return D},onclick:w,style:`primary`,children:(t,n)=>{g();var r=e(`Import Plan`);a(t,r)},$$slots:{default:!0}})},$$slots:{default:!0}});var j=t(O,2);k(j,{children:(e,i)=>{var o=J();y(o,21,()=>h(c).diets,n,(e,i,o)=>{var c=q(),l=s(c);A(l,{children:(e,c)=>{var l=K(),u=m(l),d=s(u);d.textContent=`Day ${o+1}`;var f=t(d,2);{let e=r(()=>h(i).meals.flatMap(e=>e.foods));I(f,{get food_objects(){return h(e)}})}p(u);var g=t(u,2);y(g,21,()=>h(i).meals,n,(e,t)=>{G(e,{get meal(){return h(t)}})}),p(g),a(e,l)},$$slots:{default:!0}}),p(c),a(e,c)}),p(o),a(e,o)},$$slots:{default:!0}}),a(i,E),_()}export{X as component,V as universal};
-//# sourceMappingURL=94.C7_exoDV.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/95.CAONOKf-.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/95.CAONOKf-.js
deleted file mode 100644
index ed31a2e7d72e7ac2d65a4290cc679fcf087dbe0e..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/95.CAONOKf-.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Et as i,J as a,K as o,Ot as s,U as c,X as l,cn as u,gt as d,hn as f,k as p,lt as m,mn as h,sn as g,xn as _}from"../chunks/BhSt9sSe.js";import{Et as v,at as y}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{t as b}from"../chunks/BbCDz64Q.js";import{t as x}from"../chunks/DbcdiBb3.js";import{t as S}from"../chunks/Dejy07Ez2.js";var C=_({load:()=>w});async function w({depends:e,params:t,url:n}){let r=await S({params:t}),{user:i}=await b(e,{params:t,url:n});return{plan:r,user:i}}var T=l(``);function E(l,_){u(_,!0);let b=n(()=>`${_.data.plan.title} Imported`);p(`1grilys`,e=>{d(()=>{i.title=m(b)??``})}),v(l,{get user(){return _.data.user},children:(n,i)=>{var l=T(),u=s(l),d=s(u,!0);f(u);var p=t(u,2);x(p,{});var g=t(p,2),v=s(g),S=t=>{y(t,{href:`/planner`,style:`primary`,children:(t,n)=>{h();var r=e(`Continue to Planner`);a(t,r)},$$slots:{default:!0}})},C=t=>{y(t,{href:`/account-setup`,style:`primary`,children:(t,n)=>{h();var r=e(`Continue to Account Setup`);a(t,r)},$$slots:{default:!0}})};c(v,e=>{_.data.user.initial_signup_complete?e(S):e(C,-1)}),f(g),f(l),r(()=>o(d,m(b))),a(n,l)},$$slots:{default:!0}}),g()}export{E as component,C as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/96.C65iULF3.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/96.C65iULF3.js
deleted file mode 100644
index 2b9607f1499e6c4d05f97e7c5b6b048c58682d45..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/96.C65iULF3.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,H as a,J as o,K as s,Lt as c,Ot as l,Qt as u,U as d,X as f,Y as p,Zt as m,cn as h,g,hn as _,it as v,kt as y,lt as b,mn as x,sn as S,vn as C,xn as w,z as T}from"../chunks/BhSt9sSe.js";import{r as E}from"../chunks/C8UWmKFm.js";import{Dt as D,Ot as O,Tt as k,at as A,it as j}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{c as ee,l as M,o as N,s as P,t as F}from"../chunks/CNh6es_b.js";import{t as I}from"../chunks/DzVcsD2j.js";import{n as L}from"../chunks/hnCv5UyG.js";import{t as R}from"../chunks/BFOxw_3A.js";import{a as z,i as B,o as te,t as ne}from"../chunks/DCOeEgRm.js";import{t as re}from"../chunks/BanapObv.js";import{a as ie,i as ae,n as oe,o as se,r as ce,s as le,t as V}from"../chunks/nvigbOhh2.js";import{n as H}from"../chunks/B1cT_TaC2.js";import{t as U}from"../chunks/CLTyeLEa.js";import{a as W,c as G,l as ue,n as K,t as q,u as J}from"../chunks/BtqPi__O.js";import{C as de,I as fe,Z as Y,et as pe,q as X}from"../chunks/Cer-cfCG.js";import{t as me}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as he}from"../chunks/CtDUMnLZ.js";import{t as ge}from"../chunks/EMkCxHyW.js";import{t as _e}from"../chunks/CUlQONZr2.js";import{o as ve}from"../chunks/D9lzHozn.js";import{t as ye}from"../chunks/DUFHbvqJ2.js";import{t as be}from"../chunks/AsBhMvcX2.js";var xe=w({load:()=>Se});async function Se({params:e,parent:t}){var n;if((n=e.date)!=null&&n.includes(`~`)){let[t,n]=e.date.split(`~`);if(J(t)&&J(n))return{start:t,end:n}}let r=e.date&&J(e.date)?e.date:q.today(),{user:i}=await t();return ue(i,r)}var Z=f(` `),we=f(` `,1);function Te(e,r){h(r,!0);let i=q.today(),a=O(),s=n(()=>{let e=q.toDate(r.start),t=q.toDate(r.end).getTime()-e.getTime();return Math.round(t/864e5)+1}),c=n(()=>`/planner/${K(r.start,b(s))}~${K(r.end,b(s))}`),u=n(()=>`/planner/${K(r.start,-b(s))}~${K(r.end,-b(s))}`),f=n(()=>{function e(e){return r.start<=e&&e<=r.end}return b(s)===7?e(i)?`This Week`:e(K(i,-7))?`Last Week`:e(K(i,7))?`Next Week`:`Week of ${W(r.start)}`:`${W(r.start)} to ${W(r.end)}`});async function p({start:e,end:t}){let n=k(a,`/planner/${e}~${t}`);await E(n)}me(e,{get title(){return b(f)},renderTitle:e=>{var t=Z(),n=l(t);ye(n,{get title(){return b(f)},get start(){return r.start},get end(){return r.end},onchange:p}),_(t),o(e,t)},nav:e=>{var n=Ce(),r=l(n);j(r,{get icon(){return R},get href(){return b(u)},label:`Previous Week`});var i=t(r,2);j(i,{get icon(){return re},get href(){return b(c)},label:`Next Week`}),_(n),o(e,n)},actions:e=>{var i=we(),a=y(i),s=e=>{P(e,{get icon(){return I},label:`Generate Week`,type:`GENERATE`})},c=n(()=>ne(`REGENERATE_WEEK`));d(a,e=>{b(c)&&e(s)});var l=t(a,2);P(l,{get icon(){return M},label:`Customize Appearance`,type:`SETTINGS`});var u=t(l,2);ie(u,{get start(){return r.start},get end(){return r.end}}),o(e,i)},$$slots:{renderTitle:!0,nav:!0,actions:!0}}),S()}var Ee=f(` `,1),De=f(`Start planning your upcoming meals
`,1);function Oe(i,a){h(a,!0);let c=O(),u=n(()=>a.date&&H(X(c,a.date))),f=n(()=>{var e;return a.date&&H(Y((e=b(u))==null?void 0:e.diet))}),m=n(()=>{var e;return(e=b(f))==null?void 0:e.meals.some(e=>{var t;return(t=pe(e))==null?void 0:t.foods.length})});var C=p(),w=y(C),T=e=>{var n=Ee(),i=y(n),c=l(i,!0);_(i);var u=t(i,2);N(u,{get diet_uri(){return b(f).resource_uri},tracked:!1}),r(e=>s(c,e),[()=>le(a.date)]),o(e,n)},E=n=>{var r=De(),i=y(r);g(i,()=>({alt:``,...ge}),void 0,void 0,void 0,`svelte-1cedsxr`);var a=t(i,4),s=l(a);A(s,{get icon(){return M},onclick:()=>{ve({type:`SETTINGS`})},children:(t,n)=>{x();var r=e(`Customize Appearance`);o(t,r)},$$slots:{default:!0}}),_(a),v(i),o(n,r)};d(w,e=>{var t;a.date&&b(m)&&(t=b(f))!=null&&t.resource_uri?e(T):e(E,-1)}),o(i,C),S()}var ke=`{let e=L();return typeof e==`string`&&b(v)<=e&&e<=b(w)?e:null});te(()=>({page:`PLAN`,...f()}));var P=p(),I=y(P);a(I,()=>b(v),a=>{{let c=e=>{Oe(e,{get date(){return b(N)}})},l=(e,t=C)=>{var n=p(),r=y(n),i=e=>{F(e,{get appearance(){return z},include_layout:!0})},a=e=>{V(e,{get start(){return b(v)},get end(){return b(w)},get pane(){return t()}})};d(r,e=>{t().type===`SETTINGS`?e(i):e(a,-1)}),o(e,n)},u=n(()=>B.layout===`LIST`),f=n(()=>B.layout===`GRID`);_e(a,{get narrow(){return b(u)},get overlay(){return b(f)},placeholder:c,routing:l,children:(a,c)=>{var l=Ae(),u=y(l);Te(u,{get start(){return b(v)},get end(){return b(w)}});var f=t(u,2);oe(f,{});var m=t(f,2),h=a=>{let c=n(()=>b(j).filter(e=>e{var l=$(),u=y(l),f=t=>{var n=e(`One past date is hidden`);o(t,n)},p=t=>{var n=e();r(()=>s(n,`${b(c)??``} past dates are hidden`)),o(t,n)};d(u,e=>{b(c)===1?e(f):e(p,-1)});var m=t(u,2);A(m,{get icon(){return ke},onclick:()=>i(Q,!0),style:`text`,children:(t,n)=>{x();var r=e(`Show`);o(t,r)},$$slots:{default:!0}}),o(n,l)},$$slots:{default:!0}})};d(m,e=>{b(M)||e(h)});var g=t(m,2);ce(g,{get start(){return b(v)},get end(){return b(w)},children:(e,r)=>{be(e,{children:(e,r)=>{var i=$(),a=y(i);T(a,18,()=>b(j),e=>e,(e,t,r)=>{var i=p(),a=y(i),s=e=>{U(e,{children:(e,i)=>{let a=n(()=>H(X(E,t))),s=n(()=>{var e;return H(Y((e=b(a))==null?void 0:e.diet))}),c=n(()=>fe(E,()=>de(E,t)));var l=p(),u=y(l),f=e=>{{let i=e=>{se(e,{get calendar_day(){return b(a)},get date(){return t},get diet(){return b(s)},get generate(){return b(c)},show_date:!0})},o=n(()=>t>=k),l=n(()=>t===k);ee(e,{get diet(){return b(s)},get index(){return b(r)},get is_future(){return b(o)},get is_today(){return b(l)},get generate(){return b(c)},header:i,$$slots:{header:!0}})}};d(u,e=>{b(a)&&b(s)&&e(f)}),o(e,l)},$$slots:{default:!0}})};d(a,e=>{(b(M)||t>=k)&&e(s)}),o(e,i)});var s=t(a,2),c=e=>{U(e,{children:(e,t)=>{ae(e,{})},$$slots:{default:!0}})},l=n(()=>!D()&&b(w)>=k);d(s,e=>{b(l)&&e(c)}),o(e,i)},$$slots:{default:!0}})},$$slots:{default:!0}}),o(a,l)},$$slots:{placeholder:!0,routing:!0,default:!0}})}}),o(c,P),S(),_()}export{je as component,xe as universal};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/97.C315DPJd.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/97.C315DPJd.js
deleted file mode 100644
index ce364195433d133cb20bb63ae74eb33dbe48230c..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/97.C315DPJd.js
+++ /dev/null
@@ -1,2 +0,0 @@
-import{At as e,B as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Lt as s,Ot as c,Qt as l,U as u,X as d,Y as f,Zt as p,cn as m,hn as h,jt as g,kt as _,lt as v,s as y,sn as b,vn as x,z as S}from"../chunks/BhSt9sSe.js";import{E as C,Ot as w,Pt as T,at as E,w as D,x as O}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{a as k,c as A,i as j,l as ee,n as te,o as ne,s as re,t as M}from"../chunks/CNh6es_b.js";import{t as N}from"../chunks/Dw-YYMcZ.js";import{t as P}from"../chunks/BpQEveid.js";import{t as F}from"../chunks/DzVcsD2j.js";import{i as I,n as L,t as R}from"../chunks/hnCv5UyG.js";import{a as z,i as B,o as V}from"../chunks/DCOeEgRm.js";import{i as H,n as U,r as W,t as G}from"../chunks/CBMqhxGx2.js";import{n as K}from"../chunks/B1cT_TaC2.js";import{t as q}from"../chunks/CPGReOo72.js";import{t as J}from"../chunks/CLTyeLEa.js";import{B as Y,I as X,T as Z,V as ie,et as ae,w as oe}from"../chunks/Cer-cfCG.js";import{o as se}from"../chunks/DRq5eja-.js";import{t as ce}from"../chunks/BeWss_qm.js";import"../chunks/CBE8YyEJ.js";import{t as Q}from"../chunks/D7mLfM7M.js";import{t as le}from"../chunks/CUlQONZr2.js";import{t as ue}from"../chunks/B3u-DD2v.js";import{t as de}from"../chunks/BAy7WyRz.js";import{t as fe}from"../chunks/AsBhMvcX2.js";var pe=d(` `,1);function $(t,n){m(n,!0);let r=w();function i(){Q({action:`Regenerate`,content:`All meals will be replaced.`,icon:F,async onconfirm(){await oe(r,n.saved_plan)},title:`Regenerate Plan`})}ce(t,{get title(){return n.saved_plan.title},children:(t,r)=>{var o=pe(),s=_(o);E(s,{get icon(){return F},icon_only:!0,label:`Generate`,onclick:i,style:`none`});var c=e(s,2);re(c,{get icon(){return ee},label:`Customize Appearance`,type:`SETTINGS`});var l=e(c,2);H(l,{get saved_plan(){return n.saved_plan}}),a(t,o)},$$slots:{default:!0}}),b()}function me(e,t){m(t,!0);let r=w(),a=n(()=>new Map(k(1,t.saved_plan.num_diets+1).map(e=>[e.toString(),`Day ${e}`]))),o=s(g([]));async function c(){await D(r,`/weeklyplanner/copy-day-saved-plan/`,{copy_to_days:v(o),saved_plan_resource_uri:t.saved_plan.resource_uri,source_diet_id:t.diet.id}),await t.refreshPlan()}q(e,{action:`Copy`,get icon(){return N},get onclose(){return t.onclose},onconfirm:c,title:`Copy To`,children:(e,t)=>{de(e,{name:`day`,get options(){return v(a)},get value(){return v(o)},set value(e){i(o,e,!0)}})},$$slots:{default:!0}}),b()}var he=d(` `,1);function ge(t,r){m(r,!0);let o=w(),c=()=>ie(o,r.saved_plan),l=n(()=>`Day ${r.index+1}`),d=s(!1);function f(){Q({action:`Delete`,async onconfirm(){await O(o,r.diet.resource_uri),await c()},icon:P,title:`Delete "${v(l)}"?`})}let p=X(o,()=>Z(o,r.saved_plan,r.diet.id));function h(){Q({icon:F,action:`Generate`,title:`Generate Day`,content:`All meals for ${v(l)} will be replaced with a new plan.`,onconfirm:p})}function g(){Q({icon:I,action:`Insert`,title:`Insert Day`,content:`All meals for ${v(l)} and future days will be moved forward by one day.`,async onconfirm(){await C(o,`/weeklyplanner/insert-blank-day/`,{resource_uri:r.diet.resource_uri}),await c()}})}var y=he(),x=_(y);R(x,{active:()=>!1,get day(){return r.index},get diet(){return r.diet},get title(){return v(l)},deleteDay:f,copyDay:()=>i(d,!0),generateDay:h,insertDay:g});var S=e(x,2),T=e=>{me(e,{get diet(){return r.diet},onclose:()=>i(d,!1),refreshPlan:c,get saved_plan(){return r.saved_plan}})};u(S,e=>{v(d)&&e(T)}),a(t,y),b()}var _e=d(` `,1),ve=d(`Plan Averages `,1);function ye(t,i){m(i,!0);let s=n(()=>i.index===null?null:i.saved_plan_diets[i.index]),l=n(()=>{var e;return(e=v(s))==null?void 0:e.meals.some(e=>{var t;return(t=ae(e))==null?void 0:t.foods.length})});var d=f(),p=_(d),g=t=>{var n=_e(),l=_(n),u=c(l);h(l);var d=e(l,2);ne(d,{get diet_uri(){return v(s).resource_uri},tracked:!1}),r(()=>o(u,`Day ${i.index+1}`)),a(t,n)},y=t=>{var n=ve(),r=e(_(n),2);G(r,{get saved_plan(){return i.saved_plan}}),a(t,n)};u(p,e=>{var t;i.index!==null&&v(l)&&(t=v(s))!=null&&t.resource_uri?e(g):e(y,-1)}),a(t,d),b()}var be=d(` `,1);function xe(r,i){m(i,!0);let o=()=>l(z,`$appearance`,s),[s,c]=p(),d=n(()=>i.data.saved_plan_id),h=w(),g=n(()=>K(se(v(d)))),C=n(()=>K(Y(h,v(g))));V(()=>({page:`SAVED`,...o()}));{let i=e=>{var t=f(),r=_(t),i=e=>{let t=n(L);{let r=n(()=>typeof v(t)==`number`?v(t):null);ye(e,{get index(){return v(r)},get saved_plan(){return v(g)},get saved_plan_diets(){return v(C)}})}};u(r,e=>{v(g)&&v(C)&&e(i)}),a(e,t)},o=(e,t=x)=>{var n=f(),r=_(n),i=e=>{T(e,{})},o=e=>{te(e,y({get saved_plan(){return v(g)}},t))},s=e=>{W(e,{get saved_plan(){return v(g)}})},c=e=>{ue(e,{title:`Plan Averages`,children:(e,t)=>{G(e,{get saved_plan(){return v(g)}})},$$slots:{default:!0}})},l=e=>{U(e,{get saved_plan(){return v(g)}})},d=e=>{M(e,{get appearance(){return z},include_layout:!0})},p=e=>{j(e,{get selected(){return t()}})};u(r,e=>{v(g)?t().type===`COPY_MEAL`?e(o,1):t().type===`LOAD_PLAN`?e(s,2):t().type===`PLAN_STATS`?e(c,3):t().type===`PRINT`?e(l,4):t().type===`SETTINGS`?e(d,5):e(p,-1):e(i)}),a(e,n)},s=n(()=>B.layout===`LIST`),c=n(()=>B.layout===`GRID`);le(r,{get narrow(){return v(s)},get overlay(){return v(c)},placeholder:i,routing:o,children:(r,i)=>{var o=be(),s=_(o),c=e=>{$(e,{get saved_plan(){return v(g)}})};u(s,e=>{v(g)&&e(c)});var l=e(s,2),d=e=>{fe(e,{children:(e,r)=>{var i=f(),o=_(i);S(o,17,()=>v(C),t,(e,t,r)=>{J(e,{children:(e,i)=>{let a=n(()=>X(h,()=>Z(h,v(g),v(t).id)));A(e,{get diet(){return v(t)},index:r,is_future:!0,is_today:!1,get generate(){return v(a)},header:e=>{ge(e,{get diet(){return v(t)},index:r,get saved_plan(){return v(g)}})},$$slots:{header:!0}})},$$slots:{default:!0}})}),a(e,i)},$$slots:{default:!0}})};u(l,e=>{v(g)&&v(C)&&e(d)}),a(r,o)},$$slots:{placeholder:!0,routing:!0,default:!0}})}b(),c()}export{xe as component};
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\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/98.-_gLu0re.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/98.-_gLu0re.js
deleted file mode 100644
index 1089dd4c85f71386e6e40dc16a0bc4600bc22edd..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/98.-_gLu0re.js
+++ /dev/null
@@ -1,6 +0,0 @@
-import{$ as e,At as t,Bt as n,Ct as r,Ft as i,J as a,K as o,Lt as s,Ot as c,R as l,U as u,X as d,Y as f,cn as p,hn as m,kt as h,lt as g,mn as _,sn as v}from"../chunks/BhSt9sSe.js";import{Ot as y,xt as b}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import{u as x}from"../chunks/CxRGiBH-2.js";import{n as S}from"../chunks/B1cT_TaC2.js";import{t as C}from"../chunks/CLTyeLEa.js";import{t as w}from"../chunks/LtYjoJmG2.js";import{t as T}from"../chunks/BC4LLrwJ.js";import{n as E}from"../chunks/B6Qcxm1X.js";import{t as D}from"../chunks/D5_aRWCh2.js";import{t as O}from"../chunks/Bwr2wBB52.js";import{t as k}from"../chunks/B8cQXWub2.js";var A=d(` Excludes:
`);function j(i,s){p(s,!0);let d=y(),_=n(()=>S(E(d))),b=n(()=>D.find(e=>{var t;return((t=g(_))==null?void 0:t.preset_diet)===e.value}));var x=f(),C=h(x),w=n=>{var i=A(),s=c(i),d=c(s,!0);m(s);var f=t(s,2);l(f,()=>g(b).icon);var p=t(f,2),h=t(c(p)),_=t=>{var n=e(`Nothing`);a(t,n)},v=t=>{var n=e();r(e=>o(n,e),[()=>g(b).excludes.join(`, `)]),a(t,n)};u(h,e=>{g(b).excludes.length?e(v,-1):e(_)}),m(p),m(i),r(()=>o(d,g(b).name)),a(n,i)};u(C,e=>{g(b)&&e(w)}),a(i,x),v()}var M=d(`Your primary diet has been updated and will be used the next time you
- generate a plan. You may want to adjust your to better fit your
- new diet.`,1),N=d(`We'll base your meals off this main main diet type. Choose "Anything" to
- customize your own unique diet from scratch and set specific exclusions
- from the .
`,1),P=d(` `,1);function F(n,r){p(r,!0);let o=x(),l=s(!1);var d=P(),y=h(d);w(y,{title:`Primary Diet`});var S=t(y,2);T(S,{children:(n,r)=>{C(n,{children:(n,r)=>{var s=f(),d=h(s),p=e=>{j(e,{})},v=n=>{var r=N(),o=h(r),s=t(c(o));b(s,{href:`/settings/exclusions`,children:(t,n)=>{_();var r=e(`"Exclusions" menu screen`);a(t,r)},$$slots:{default:!0}}),_(),m(o);var u=t(o,2);O(u,{onchange:()=>i(l,!0)});var d=t(u,2);k(d,{get open(){return g(l)},set open(e){i(l,e,!0)},children:(n,r)=>{_();var i=M(),o=t(h(i));b(o,{href:`/settings/nutrition`,children:(t,n)=>{_();var r=e(`Nutrition Targets`);a(t,r)},$$slots:{default:!0}}),_(),a(n,i)},$$slots:{default:!0}}),a(n,r)};u(d,e=>{o?e(p):e(v,-1)}),a(n,s)},$$slots:{default:!0}})},$$slots:{default:!0}}),a(n,d),v()}export{F as component};
-//# sourceMappingURL=98.-_gLu0re.js.map
\ No newline at end of file
diff --git a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/99.5lqNSXKc.js b/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/99.5lqNSXKc.js
deleted file mode 100644
index d9ad2eb2c2ddf37f8e84dc3fdf5d99ae1e89c1eb..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/app/_app/immutable/nodes/99.5lqNSXKc.js
+++ /dev/null
@@ -1,6 +0,0 @@
-import{$ as e,At as t,B as n,Bt as r,Ct as i,Ft as a,J as o,K as s,Lt as c,M as l,Ot as u,U as d,X as f,Y as p,_ as m,b as h,cn as g,hn as _,kt as v,lt as y,mn as b,p as x,s as S,sn as C,wt as w,z as T}from"../chunks/BhSt9sSe.js";import{Ot as E,Z as D}from"../chunks/gotDHXHr.js";import"../chunks/xihTtKlq.js";import"../chunks/Bx99Pxiq.js";import{t as O}from"../chunks/BBbGtOhS.js";import{t as k}from"../chunks/DEgMoMXi.js";import{u as A}from"../chunks/CxRGiBH-2.js";import{t as j}from"../chunks/B9fg6oGg2.js";import{t as M}from"../chunks/D981sS0w2.js";import{n as N}from"../chunks/B1cT_TaC2.js";import{i as P,o as F}from"../chunks/D2IZisAi2.js";import{t as I}from"../chunks/CLTyeLEa.js";import{t as L}from"../chunks/LtYjoJmG2.js";import{i as R,n as z,t as B}from"../chunks/B6Qcxm1X.js";import{t as V}from"../chunks/D5_aRWCh2.js";import{a as H,i as U,n as W,o as G,r as K,s as q,t as J}from"../chunks/DQfSipwY2.js";var Y=f(` `),X=f(`Add Custom Exclusions
Add "exclusions" to filter recipes based on their titles or ingredients.
- Recipes matching these exclusions won't appear in your meal plans.
Don't see the exclusion you're looking for? You can create a custom keyword
- exclusion. Tip: If an ingredient isn't strictly an allergy or strong dislike,
- consider allowing it for more recipe variety. It's often easy to leave out or
- substitute minor ingredients and garnishes when preparing the meal.
`,1);function oe(e){var n=ae(),r=v(n);L(r,{title:`Food Exclusions`});var i=t(r,6);I(i,{children:(e,t)=>{ie(e,{})},$$slots:{default:!0}}),o(e,n)}export{oe as component};
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- By: James
- Tue, 02 May 2017 21:16:23 +0000
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- What about using fiber pill supplements?
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- By: Brad J
- Fri, 30 Dec 2016 14:24:51 +0000
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- Great tips and reminders! This hits home, and will make these new habits easier to set in.
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- Great article for food you got here! Now I need a meal plan. Do you recommend muscle building supplements as well or shall I stick to the natural?
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- Great content, very useful information. Thank you for sharing.
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Nutrition Coaching Rates: How Much to Charge for Nutrition Coaching in 2026
- Thu, 30 Jul 2026 11:26:11 +0000
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- Setting your nutrition coaching prices is one of the hardest parts of running a coaching business. There is no standard pricing model, coaches offer very different levels of support, and most certification courses spend far more time teaching nutrition science and behavior change than they do the business of attracting clients and pricing your services.
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-Knowing how much to charge for nutrition coaching isn’t simply a case of copying another coach’s pricing. Your experience, qualifications, target market, business expenses and the amount of work involved in supporting each client all influence what you should charge.
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-Time spent creating meal plans, reviewing food diaries, answering messages and making adjustments between sessions also needs to be factored into your pricing if you want your business to remain profitable.
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-Finding the right rate means understanding what coaches currently charge, choosing a pricing model that fits your business, calculating your true costs and recognising the value of the service you provide.
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-It also means looking for ways to reduce the time spent on repetitive administrative tasks, allowing you to deliver a more personalized service without increasing your workload.
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-How Much Does a Nutrition Coach Cost in 2026? Most self-employed nutrition coaches charge somewhere between $50 and $200 per hour, with the exact number depending heavily on experience and how they run their business. Ongoing coaching typically costs $100 to $500 per month with more comprehensive or specialized coaching packages can cost $1,000 or more, particularly when they include personalized meal plans, frequent check-ins, and ongoing support.
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-If you’re looking for the average cost of a nutrition coach, there’s no single answer. Every coach offers something different. Some provide a monthly consultation and a basic nutrition plan, while others include weekly calls, food-log reviews, messaging support, personalized meal plans, and regular adjustments. Naturally, the more that’s included, the more clients can expect to pay.
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-Research from ISSA also shows how much prices can vary. It breaks the pricing down by experience level with entry-level nutrition coaches typically charging $50 to $75 per hour, coaches with two to five years of experience charging $75 to $125 per hour, and more experienced coaches often charging $125 to $200 or more.
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-Employee Salaries vs. Self-Employed Nutrition Coach Rates One thing to watch out for when researching nutrition coach costs is to not confuse salary data with coaching rates. Salary websites report what employed nutrition coaches earn while working for gyms, clinics, or wellness companies, not what independent coaches charge their clients.
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-Independent coaches need to cover much more than their own income. Their rates also have to pay for software, insurance, certifications, marketing, taxes, business expenses, and all the work that happens outside client sessions. That’s why salary figures aren’t a good benchmark when deciding how much to charge for nutrition coaching.
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-How Coaches Structure Their Pricing There isn’t a single “correct” way to price nutrition coaching. Some coaches charge by the hour, while others sell monthly coaching, fixed-length programs, or group memberships. The right pricing model depends on the type of coaching you provide, how involved you are between sessions, and how you want to run your business.
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-Hourly Rates Charging by the hour is the simplest pricing model and is often where new nutrition coaches start. Clients pay for each consultation, making it a good option for one-off appointments, strategy sessions, or occasional nutrition advice.
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-As coaches gain experience and specialize in a particular area, they can often increase their hourly rate. The downside is that not all coaching happens during scheduled sessions. Reviewing food logs, answering client messages, creating meal plans, and preparing for appointments all take time, but they aren’t always reflected in an hourly fee.
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-Monthly Plans Many nutrition coaches move to a monthly pricing model as their business grows. Instead of paying for individual sessions, clients pay a recurring monthly fee for ongoing support.
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-Monthly coaching can include regular check-ins, progress reviews, messaging support, food-log feedback, and meal plan updates. It also creates more predictable recurring revenue for the coach. The key is to clearly define what’s included, such as how often clients can check in, how many revisions are provided, and when they can expect a response.
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-Fixed Packages Fixed packages combine coaching into a set program, such as 8, 12, or 24 weeks. These typically include an initial assessment, scheduled consultations, personalized nutrition targets, meal plans, progress reviews, and ongoing support throughout the program.
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-Rather than charging only for consultation time, packages allow coaches to price the complete service they provide. They also give clients a clear timeline and goal to work towards, making them a popular choice for weight loss, habit change, and other structured coaching programs.
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-Group Coaching Group coaching gives multiple clients access to coaching at a lower price than one-on-one services. It often includes group calls, educational resources, community support, and general meal-planning guidance, with limited individual feedback.
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-Although the price per client is lower, group coaching can be much more scalable than one-on-one coaching, allowing coaches to support more people without increasing their workload at the same rate.
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-Value-Based Pricing Some experienced nutrition coaches charge based on the value of the outcome rather than the time involved. This approach is most common for specialist services such as weight-management programs, sports nutrition, executive wellness, or corporate nutrition consulting.
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-Value-based pricing works best when you have a clearly defined offer, specialist expertise, proven results, and a target audience willing to pay for that level of service. Rather than asking, “How many hours will this take?”, the focus shifts to the results and transformation the client receives.
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-In-Person vs. Online Coaching Costs The way you provide your nutrition coaching services influences how they’re priced, but not always in the way people expect. Online coaching is often sold as an ongoing monthly service, while in-person coaching is more commonly priced per consultation. Hybrid coaching combines elements of both and may have higher rates because it offers the flexibility of online support alongside face-to-face accountability.
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-Online Nutrition Coaching Cost Online nutrition coaching is typically sold as a monthly package rather than a series of individual appointments. Depending on the coach, this may include video calls, food-log reviews, messaging support, personalized meal plans, and digital resources.
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-Running an online business usually comes with lower overheads than renting a clinic or office, but that doesn’t mean online coaching takes less work. Many online coaches spend a significant amount of time supporting clients between scheduled calls, reviewing progress, answering questions, and updating nutrition plans. Those services are usually built into the monthly price.
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-A review of 21 nutrition coaching services by ConsumerAffairs found that most online nutrition coaching programs cost between $99 and $200 per month.
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-In-Person Nutrition Coaching Cost In-person nutrition coaching is more commonly priced per consultation, with clients paying for an initial assessment and follow-up appointments as needed. The same ConsumerAffairs review found that in-person nutrition coaching typically costs $100 to $250 for an initial consultation and $75 to $165 for follow-up appointments.
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-These prices often reflect the cost of clinic or office space, travel, and local market rates. Depending on the service offered, there may also be less contact between appointments than with an online coaching program because support is focused on scheduled consultations rather than ongoing messaging, although this varies from coach to coach.
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-Hybrid Nutrition Coaching Cost Hybrid coaching combines face-to-face appointments with online check-ins and ongoing digital support. A client might meet their coach in person once a month, then check in through video calls, messaging, or food-log reviews between appointments.
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-A survey of more than 1,000 nutrition coaches found that hybrid coaches reported higher median hourly rates than those working exclusively online or in person. While this isn’t always the case, it suggests that many clients see additional value in a service that combines in-person accountability with the flexibility of online coaching.
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-Nutrition Coach vs. Registered Dietitian Cost People comparing nutrition services often look at nutrition coaches and registered dietitians side by side. While there is some overlap, they don’t provide the same service, so their prices aren’t directly comparable.
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-Professional Typical hourly range Primary focus Nutrition coach $50–$150+ Habit change, nutrition education, accountability, and general nutrition support Registered dietitian $100–$250+ Clinical nutrition care and medical nutrition therapy
Registered dietitians often charge more because their education, licensing, and scope of practice are different. They are qualified to provide medical nutrition therapy and work with people managing conditions such as diabetes, kidney disease, and gastrointestinal disorders. In many cases, they can also work within healthcare systems or accept insurance.
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-Nutrition coaches typically focus on helping clients improve their eating habits, stay accountable, and make sustainable lifestyle changes.
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-Neither service is better than the other, the right choice depends on the client’s goals and needs. Someone looking to build healthier habits may benefit from working with a nutrition coach, while someone with a medical condition may need the clinical expertise of a registered dietitian.
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-If personalized meal plans are part of your coaching service, you don’t have to create every plan from scratch. Eat This Much Pro helps nutrition coaches generate customized meal plans and grocery lists in minutes, making it easier to support more clients without increasing your workload.
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-What Affects Nutrition Coaching Rates? No two nutrition coaches offer exactly the same service, so it’s normal for prices to vary. Experience, qualifications, specialization, and the level of support you provide all influence what clients are willing to pay.
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-Experience As coaches gain experience, they usually become more efficient, more confident, and better at helping clients achieve results. They also build a track record of testimonials, referrals, and repeat clients, all of which can justify higher rates.
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-Experience isn’t just about the number of years you’ve been coaching. It’s also about the number of clients you’ve worked with, the problems you’ve helped solve, and the results you’ve consistently delivered.
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-Qualifications Certifications, university degrees, and continuing education all help build knowledge and credibility. They can support higher prices, but only if they improve the service you provide.
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-Clients are paying for practical advice and support, not a list of qualifications. The value comes from using your knowledge to help them reach their goals more effectively.
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-Specialization Coaches who focus on a particular area can often charge more than generalists because they’re solving a more specific problem. That might include weight management, sports nutrition, bodybuilding, plant-based nutrition, corporate wellness, or nutrition for particular life stages where appropriately qualified.
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-A clear specialization can also make it easier for potential clients to understand who you help and why they should choose you over a more general nutrition coach.
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-Level of Support The amount of support you provide has a big impact on your pricing. A monthly check-in requires far less time than weekly consultations with messaging support, food-log reviews, progress reports, and priority responses between sessions.
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-The more time and attention each client receives, the higher your rates generally need to be.
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-Level of Personalization Not every coaching program offers the same level of personalization. Some focus on general nutrition education and habit coaching, while others include calorie and macro targets, personalized meal plans, regular plan updates, and individual recipe or grocery list recommendations.
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-More personalized coaching usually takes more time to deliver, which is reflected in the price.
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-Confidence and Positioning Clients are often comparing several coaches before making a decision. Clearly explaining your experience, coaching process, and what’s included in your service makes it easier for them to understand the value you’re offering.
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-Good positioning doesn’t mean making bigger promises. It means communicating your expertise clearly and setting realistic expectations so clients understand exactly what they’re paying for.
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-How Much Should You Charge for Nutrition Coaching? Industry averages are a useful starting point, but they shouldn’t determine your prices. The best way to decide how much to charge for your services is to work backwards from your own business. Think about how much you want to earn, what it costs to run your business, and how many hours you can realistically spend working with clients.
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-Start With Your Income Goal Start with the amount you want to earn each year, then add everything else your business needs to cover to make that possible. Don’t just think about your take-home income, you’ll also need to account for taxes, retirement savings, paid time off, money to reinvest in your business, and a financial buffer for quieter months.
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-This gives you a much more realistic revenue target than simply picking an hourly rate based on what other coaches charge.
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-Work Out Your Business Costs Next, calculate your annual business expenses. These might include certification renewals, liability insurance, coaching software, meal-planning software, website hosting, email and video tools, payment processing fees, marketing costs, accounting services, and any contractors or employees you work with.
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-Calculate Your Hourly Rate Once you know your income goal and annual expenses, you can calculate the minimum hourly rate your business needs to earn.
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-Required hourly rate = (Annual income goal + Annual business expenses) ÷ Annual billable hours
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-The important word here is billable . Not every hour you work generates income. Time spent on administration, marketing, sales calls, client messages, reviewing food logs, creating meal plans, updating nutrition plans, continuing education, and maintaining your resources all reduce the number of hours you can charge for.
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-Here’s what that looks like with real numbers. Say you want to earn $60,000 this year, and your business expenses, including certification renewals, liability insurance, coaching software, and marketing, add up to $8,000 . That means your business needs to generate $68,000 over the year.
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-Now comes the part many new coaches overlook: not every hour you work is billable. Time spent on admin, marketing, sales calls, client messages, reviewing food logs, creating meal plans, updating plans, and continuing education all reduce the number of hours you can charge for.
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-For example, if you work 30 hours a week but only 18 of those hours are billable , over a 48-week working year you’ll have 864 billable hours .
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-$68,000 ÷ 864 = approximately $79 per hour
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-That doesn’t mean you should automatically charge $79 an hour. It simply tells you the minimum effective hourly rate your business needs to earn to cover your costs and reach your income target. From there, you can adjust your pricing based on your experience, the services you offer, and the market you’re targeting.
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-Compare It With Your Market Once you’ve calculated your minimum rate, compare it with other nutrition coaches offering similar services. Consider your location, delivery format, experience, level of personalization, specialization, and what your ideal clients are willing to pay.
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-If your calculated rate is much higher than comparable services, the answer isn’t always to lower your prices. It may make more sense to refine your offer, target a different type of client, or change how you deliver your coaching so your business remains both competitive and profitable.
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-Common Nutrition Coaching Pricing Mistakes Even experienced nutrition coaches can make pricing mistakes that reduce profitability or make their services harder to manage. Avoiding the following mistakes can help you build a pricing model that’s both sustainable for your business and clear for your clients.
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-Copying another coach’s prices. Confusing salary data with self-employed coaching rates. Only charging for consultation time. Offering unlimited support without clear boundaries. Including personalized meal plans in low-cost packages. Underpricing because you’re new. Offering too many pricing options. Never reviewing your prices.
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-Price for Profit, Not Just Your Time Charging $300 a month doesn’t tell you whether a coaching package is profitable. What matters is how long it takes to provide the services.
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-One coach might spend three hours a month supporting a client. Another might spend six or seven hours creating meal plans, reviewing food logs, replying to messages, updating nutrition targets, finding recipes, and making changes for allergies or preferences. Both charge the same price, but one earns far less for their time.
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-The easiest way to see this is to calculate your effective hourly rate .
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-Effective hourly rate = Total package revenue ÷ Total delivery time
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-Here’s a simple example:
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-Monthly package: $300
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-Consultations: 2 hours
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-Food-log reviews and messages: 1.5 hours
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-Meal-plan creation: 2 hours
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-Admin: 0.5 hours
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-That’s 6 hours of work.
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-$300 ÷ 6 = $50 per hour.
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-Looking only at the package price, $300 might seem profitable. Once you include everything that happens behind the scenes, the picture can look very different.
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-This is why experienced coaches price the entire service they provide, not just the time they spend on scheduled calls.
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-How to Price Meal Plans for Nutrition Coaching Clients Meal planning is one of the most time-intensive parts of nutrition coaching, so it’s important to think about how you’ll charge for it. Some coaches include meal plans in every package, while others treat them as an optional service. The right approach depends on how central meal planning is to your coaching and how much ongoing work it involves.
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-Should I Include Meal Plans or Charge Separately? If personalized meal plans are a core part of your coaching, including them in a premium package often makes the most sense. This allows you to price the complete service, including the initial meal plan, revisions, recipes, grocery lists, nutrition calculations, and ongoing adjustments as a client’s needs change.
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-If meal planning isn’t something every client needs, charging separately can be a better option. Some coaches offer it as a monthly add-on, while others charge a one-time setup fee to reflect the extra work involved in creating the initial plan. Both approaches give clients more flexibility while making sure you’re paid for the additional time involved.
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-One-Off Meal Plans vs. Ongoing Coaching A one-off meal plan isn’t the same as nutrition coaching. It gives clients a structured plan to follow, but it doesn’t usually include the support that helps people stick to it over time.
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-Ongoing coaching may include regular consultations, accountability, habit coaching, progress reviews, food-log feedback, and updates as a client’s goals, preferences, or circumstances change. Those services add value beyond the meal plan itself, so they should be reflected in your pricing.
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-Set Clear Expectations Whichever pricing model you choose, it’s worth being clear about what’s included from the start. Let clients know how many meal-plan revisions are included, how often plans will be updated, and what counts as a minor change compared with a complete rewrite. If additional revisions or major changes cost extra, make that clear before coaching begins.
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-Setting expectations early helps avoid misunderstandings and makes it easier to manage your workload as your client base grows.
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-However you choose to price meal plans, creating them should be simple. Eat This Much Pro helps you generate personalized meal plans for each client’s goals, making it easy to include meal planning in your coaching services.
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-Pricing Nutrition Services as a Personal Trainer Many personal trainers offer nutrition support alongside their training services, but what that looks like can vary from one coach to another. For some, it’s a simple add-on that covers healthy eating advice and general nutrition education. Others build nutrition into their coaching with habit support, accountability, calorie or macro targets, and regular nutrition check-ins.
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-Some trainers also offer nutrition as a premium service. This might include personalized meal plans , regular check-ins, progress reviews, recipe recommendations, and ongoing support between sessions. Because these services take more time to deliver, they’re often priced separately or included as part of a higher-tier coaching package.
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-How much you can charge depends on the level of support you’re providing. A trainer giving general nutrition advice won’t usually charge the same as one creating personalized meal plans and providing ongoing coaching throughout the week.
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-As with nutrition coaches, personal trainers should work within their qualifications and local scope of practice. General nutrition education, habit coaching, and accountability are commonly included in personal training, but medical nutrition therapy and nutrition advice for medical conditions should only be provided by appropriately qualified professionals.
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-Save Time With Automated Client Meal Planning The time spent creating and updating meal plans has a direct impact on how profitable your coaching business is. The longer each plan takes to build and maintain, the fewer clients you can support without increasing your workload. That’s where professional meal-planning software can make a real difference.
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-Generate Personalized Meal Plans in Minutes Software such as Eat This Much Professional can dramatically reduce the time it takes to create personalized meal plans. Instead of building every plan from scratch, you can generate meal plans based on each client’s calorie and macro targets, dietary preferences, food allergies, budget, and nutrition goals.
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-As a client’s needs change, you can quickly update their meal plan without starting again from scratch. That means less time spent calculating nutrition, searching for recipes, and making manual changes after every review, leaving you with more time to focus on coaching your clients.
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-Give Clients Everything They Need A meal plan is only part of the service. Clients also need recipes, nutrition information, and grocery lists to help them follow it day to day. Professional meal planning software can generate these automatically and reduce the amount of manual work involved in preparing client resources.
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-Many meal planning platforms also let coaches deliver plans using branded PDFs and emails, creating a more polished client experience without spending extra time formatting documents.
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-Manage More Clients Without Increasing Your Workload As your client list grows, manual meal planning becomes harder to manage. Eat This Much gives you a central place to manage clients, store meal plans, reuse recipes, and create personalized plans without repeating the same work for every client.
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-Reducing the time spent on meal planning doesn’t just make your day easier, it also improves your effective hourly rate. This means you can spend more time coaching clients, take on more clients without significantly increasing your workload, or provide a more personalized service at the same price.
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-Ready to spend less time building meal plans and more time coaching your clients? Start your free trial today and see how Eat This Much Professional can help you deliver personalized nutrition faster.
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-Set Your Rates With Confidence Successful nutrition coaching isn’t just about delivering good advice. It’s about building a pricing model that reflects everything that goes into supporting your clients, from consultations and accountability to meal planning, progress reviews, and ongoing communication.
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-The more accurately you understand the time involved in delivering your service, the easier it becomes to price your coaching sustainably. That allows you to invest more in your clients, grow your business with confidence, and avoid undervaluing the work that happens outside scheduled sessions.
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-If meal planning is part of your coaching, the right tools can also help reduce the time spent on repetitive administrative tasks. That means you can spend less time creating plans and more time doing what clients are actually paying you for: helping them achieve lasting results.
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-Frequently Asked Questions How much should a beginner nutrition coach charge? New nutrition coaches often charge between $50 and $75 per hour while they build experience and testimonials. However, your prices should also reflect your business costs, the time required to support clients, and the services you include, rather than simply matching what other beginner coaches charge.
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-Should I charge hourly or monthly for nutrition coaching? It depends on the type of service you provide. Hourly pricing works well for one-off consultations, while monthly coaching is often better suited to ongoing support that includes check-ins, accountability, meal-plan updates, and messaging between sessions.
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-Should meal plans be included in nutrition coaching? Many coaches include personalized meal plans as part of premium coaching packages, while others offer them as an optional add-on. If meal planning requires significant time to create and update, your pricing should reflect that additional work.
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-Can personal trainers charge for nutrition coaching? Many personal trainers offer general nutrition education, habit coaching, and accountability alongside their training services. The exact advice they can provide depends on their qualifications and local regulations, so it’s important to work within your professional scope of practice.
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-How long should a nutrition coaching program last? There’s no single answer, but many nutrition coaching programs run for 8 to 12 weeks. Longer programs are common when clients need ongoing accountability, behaviour change, or support maintaining long-term results.
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-How many clients can a nutrition coach manage? The number depends on how much support each client receives. Coaches offering weekly consultations, personalized meal plans, and regular messaging will usually manage fewer clients than those providing less frequent check-ins or group coaching. Using meal-planning and client management software can also help coaches work more efficiently.
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-Can I charge more for specialized nutrition coaching? Yes. Coaches who specialise in areas such as sports nutrition, weight management, plant-based nutrition, or corporate wellness often charge higher rates because they provide more targeted expertise and solve more specific client problems.
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-Do I need meal-planning software as a nutrition coach? Not necessarily, but meal-planning software can significantly reduce the time spent creating, updating, and delivering personalized meal plans. For coaches who regularly provide meal plans, it can help improve efficiency and reduce the amount of non-billable work.
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How to Meal Plan for One Without Wasting Food (or Losing Your Mind)
- Thu, 23 Jul 2026 16:03:34 +0000
- /blog/?p=1069
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- Everything about buying and cooking food in this country assumes you’re feeding a household. Recipes default to four servings, chicken breasts come in packs of six, and a single head of lettuce is three times what one person can reasonably eat before it turns to mush in the back of the fridge. If meal planning for one has ever felt harder than it should be, that’s because the entire system is working against you.
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-Whether you’re living alone by choice, newly single, or just tired of watching half a bag of spinach slowly decompose every week, more recipes won’t fix the problem. What you need is a system for how to buy, cook, and store food when you’re the only person at the table.
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-The Food System Is Rigged Against Solo Eaters People who live alone throw away more food per-person than larger households, and the reason is baked into how groceries are packaged and sold. Research on household food waste patterns has consistently found that as household size increases, per-capita waste goes down. You’re probably no worse at planning than anyone else, it’s just that the food system wasn’t built for you.
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-Think about the math for a second. A bag of pre-washed salad greens is about 5 ounces, which works out to roughly three portions, but the greens start wilting after four or so days so you’re in a race against time. A bunch of bananas is five or six, and you’ll eat maybe three before the rest turn brown.
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-A standard recipe is generally for four servings, and halving it sounds simple until you realize you can’t easily halve an egg, that spice ratios get weird at smaller volumes, and that you end up with half-used cans and jars cluttering the fridge. The whole food ecosystem was built around families, and cooking for one means constantly fighting that default.
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-The NRDC’s city-level food waste study measured waste across three major US cities and found an average of 3.5 pounds per person per week. For someone living alone, that rate runs even higher because there’s nobody else in the household to absorb the surplus from a family-sized bag of carrots or a recipe that made four portions when you only needed one.
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-There are 38.5 million single-person households in the US right now, making up 29% of all households, up from 19% in 1974. The number keeps growing, but the food industry hasn’t caught up. Grocery stores still arrange everything around the assumption that you’re feeding at least two people, and most recipe sites still treat “serves 4” as the default.
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-The Cook-Once-Eat-Twice Rule Most meal planning advice tells you to plan your meals, build a list, prep on Sunday, and cook through the week. While that advice usually works great, when you are cooking for one there’s one rule that trumps all of the others: every time you cook, you should be making at least two servings.
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-You eat one tonight and the second becomes tomorrow’s lunch or goes straight in the freezer. This one habit, more than any other, is what makes solo meal planning actually realistic. It means you’re only actively cooking three or four nights a week, but you’re eating home-cooked food almost every night. The leftover portion does the work for you on the nights you don’t feel like standing at the stove.
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-This changes how you choose recipes, too. Instead of looking for meals that scale down to one serving (which often means odd ingredient quantities and recipes that don’t quite work), you divide the four-serving meals by half and cook normal two-serving recipes and bank the extra. A pot of chili, a sheet pan of roasted chicken and vegetables, a batch of fried rice. These all produce two clean portions without any awkward math.
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-Over the course of two to three weeks, this habit builds a freezer stockpile almost without you noticing. By week three, you’ll have 6-8 different frozen meals stacked up, and that changes the entire dynamic. Dinner on a tired Thursday isn’t a $25 delivery order anymore. It’s picking something from the freezer and heating it up in a couple of minutes.
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-The cook-once-eat-twice approach works even better when you don’t have to decide what to cook in the first place. Eat This Much automatically creates a personalized meal plan with recipes that include leftovers, builds your grocery list, and makes meal planning for one take just a few minutes each week.
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-Shopping Strategies That Work for One The grocery store is where solo meal planning either holds together or falls apart, and the standard advice about buying in bulk and stocking up on sales doesn’t really apply when half of everything you buy goes bad before you can use it.
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-Buy Loose, Not Bagged This is the single most impactful shopping change for anyone cooking for one. Two carrots from the loose bin instead of a 2-pound bag. Three tomatoes instead of a clamshell of six. One bell pepper, not three in a shrink-wrapped pack. It feels minor, but it eliminates most of the fresh-produce waste that makes solo grocery shopping so frustrating. You’re buying exactly what you need for this week’s meals and nothing more.
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-Not every store makes this easy, though. Some have moved almost entirely to pre-packaged produce, and if yours is one of them, farmers’ markets and smaller grocery stores tend to be better for loose buying. It’s worth the trip if food waste has been a consistent problem.
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-Make Friends with the Freezer Aisle Frozen vegetables deserve a much better reputation than they get. They’re picked and frozen at peak ripeness, so the nutritional content is comparable to fresh and often better than “fresh” produce that spent a week in transit before sitting on a store shelf for another three days. For solo cooks, the real advantage is portioning because you can pour out exactly what you need and put the rest back in the freezer.
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-Frozen proteins work the same way. A bag of frozen shrimp, individually frozen chicken breasts, or frozen ground turkey lets you pull out one serving at a time instead of committing to a family-sized pack that you have to use within two days.
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-Use The Butcher Counter Trick If your grocery store has a butcher counter, use it. You can ask for a single chicken breast, two pork chops, or a quarter pound of ground beef. Most butcher counters will portion to whatever size you need, and it saves you from buying a full-size pack, using one piece, and freezing the rest in a giant clump that you’ll never actually defrost properly.
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-When full-size or family packs are significantly cheaper per pound and the savings justify it, buy the pack but repackage immediately. Single-serving portions in individual freezer bags, labeled with the date and contents. This takes five minutes after you get home from the store and prevents the “mystery meat” situation where unlabeled freezer bags pile up for months.
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-Build a Solo Pantry The backbone of solo cooking is a pantry full of ingredients that don’t punish you for being one person. Canned beans, rice, pasta, eggs, jarred sauces, shelf-stable grains like quinoa, and whatever spices you actually use (not the 30-jar spice rack you bought once and forgot about). These form the base layer of dozens of fast meals, and they’ll wait patiently in your cabinet for weeks or months without going bad.
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-When combined with one or two fresh ingredients and a frozen vegetable, a well-stocked pantry can cover most weeknight dinners without a dedicated grocery trip.
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-Your Freezer Is Your Most Important Tool Most meal planning advice treats the freezer as an afterthought, somewhere leftovers go when you can’t eat them fast enough. For solo cooks, the freezer needs to be the center of the entire system. It’s not where food goes to die. It’s your second pantry, the thing that makes the whole operation work.
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-The key habit is portioning everything into single servings before it goes in. Most people dump an entire pot of soup into one big container and then deal with the annoyance of defrosting and reheating a quantity they can’t finish in one sitting. Single portions mean you pull out exactly one meal and the rest stays frozen and ready for another night.
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-FoodSafety.gov’s cold storage charts are worth bookmarking for the fridge side of things (cooked poultry lasts 1-2 days, cooked meats and stews 3-4 days), but the freezer is where solo cooks get their real advantage. Most cooked meals keep for 2-3 months in the freezer without losing quality, which means your Tuesday chilli is still a perfectly good Thursday dinner six weeks later.
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-Label everything with the date and contents every time. A roll of masking tape and a Sharpie close to your kitchen counter is all it takes. Some people keep a running list on the freezer door, which solves the “I know there’s food in there but I don’t know what any of it is” problem that eventually leads to ordering takeout anyway.
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-How to Stay Motivated When Cooking for One Cooking for one doesn’t carry the same social feedback loop as cooking for a family or a partner. There’s no one to appreciate the effort or sit across the table from, and honestly, on some nights the whole thing just feels pointless. A bowl of cereal or a delivery order wins by default, and no amount of Pinterest boards full of beautiful one-pot meals is going to change that.
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-This is the most underrated challenge in solo meal planning, and most advice ignores it because it’s not really a planning problem, it’s a motivation problem. The cook-once-eat-twice habit and the freezer stockpile exist specifically so that on the nights you don’t want to cook (and there will be plenty of them), you still have a home-cooked fallback that takes less time than opening a delivery app.
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-Plan at least one or two nights per week where you aren’t cooking on purpose. Not because you failed at the plan, but because the plan includes nights off. Leftovers, a freezer meal, eggs and toast, or takeout if you feel like it. These pre-scheduled breaks keep the rest of the week’s plan from collapsing when your motivation dips.
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-There is also something to be said about cooking for yourself. Cooking for one means zero compromise. Nobody else’s preferences, nobody else’s schedule, nobody else’s allergies or aversions dictating what’s for dinner. You eat what you want, when you want, and there’s a real freedom in that even if it doesn’t always feel that way.
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-A Week in the Life of a Solo Meal Planner Here’s what a realistic week of solo meal planning could look like. The focus isn’t the specific recipes but the pattern of ingredient overlap, the cook-once-eat-twice rule in action, and strategic nights off.
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-Monday: Sheet pan chicken thighs with roasted broccoli and rice. Cook more rice than you need on purpose so you can use it for dinner tonight, and the extra rice carries forward to two more meals this week. (Active cooking time: 35 min.)
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-Tuesday: Black bean tacos with avocado, salsa, and Monday’s leftover rice. No real cooking involved, just assembly. (Active cooking time: 10 min.)
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-Wednesday: Fried rice using the last of the leftover rice, frozen stir-fry vegetables, an egg, and soy sauce. You can even make enough for two portions and freeze one. (Active cooking time: 15 min.)
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-Thursday: Night off. Grab something from the freezer stockpile, make breakfast for dinner, or order food without guilt.
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-Friday: Pasta with jarred marinara, ground turkey from the butcher counter, and a side salad. Freeze one portion of the pasta for next week’s freezer stash. (Active cooking time: 20 min.)
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-Saturday and Sunday: Mix of social meals, leftovers, and simple cooking. Sunday evening is also when next week’s three or four dinners get chosen and prepped.
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-The thing to notice is that one chicken purchase on Monday feeds three separate meals across the week. The rice cooks once and shows up in three different forms. Thursday is a deliberate break. Friday adds to the freezer stockpile. Four nights of active cooking covers the full week, and every cooking session feeds more than one meal.
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-Adapting the System to Your Diet The solo-specific principles (cook-once-eat-twice, buy loose, freezer as second pantry) layer on top of whatever dietary pattern you follow. However, there are some instances where solo cooking creates unique advantages or friction:
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-Keto and low-carb plans actually pair well with the freezer-heavy approach because high-fat meals (casseroles, stews, curries, anything coconut-milk-based) freeze exceptionally well. The solo advantage is that you don’t have to accommodate a household that isn’t on the same eating plan.Vegan and vegetarian solo eaters tend to fall into a protein-variety rut faster than anyone else. When you’re only cooking for yourself, it’s easy to default to beans and tofu every night because they’re cheap and familiar. Push yourself to rotate: lentils one night, tempeh another, chickpeas later, edamame in a stir-fry on the weekend.Calorie-specific plans are where solo cooking gets genuinely hard without a tool helping you. Hitting a consistent calorie target across a week is difficult enough when you’re sharing meals with someone, but for one person, where a single oversized portion throws off the entire day, eyeballing it just doesn’t work reliably. This is where meal planning tools earn their keep: set your calorie target, macro split, and dietary preferences, and it generates a full week calibrated to your numbers.
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-calorie calculator to find your starting target.
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-Make Solo Meal Planning Stick The biggest mistake solo cooks make is trying to shrink family-sized meal planning into a one-person version. That’s how you end up with half-used ingredients, recipes that don’t quite work at small scale, and a fridge full of leftovers you can’t get through fast enough.
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-The better approach is a system designed from the ground up for one: cook-once-eat-twice as the default, loose produce over pre-bagged, a freezer that works as a backup pantry, and built-in nights off so the plan survives the weeks when cooking feels like too much effort.
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-Start this week. Pick three dinners, make each one yield two servings, and freeze what you don’t eat the next day. Or if the planning itself is the part you dread, let Eat This Much generate your first week based on your calorie target and preferences. Either way, you’ll waste less food, spend less money, and eat better than you did last week.
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-Frequently Asked Questions How do I stop wasting food when I cook for one? Three habits cover most of it: cook every meal to yield two servings (eat one, freeze one), buy fresh produce loose in small quantities rather than pre-bagged, and treat your freezer as a working pantry you pull from regularly rather than a place food goes to be forgotten.
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-Is it cheaper to meal plan or just buy prepared food? For a single person, the savings from meal planning are mostly about waste reduction rather than bulk buying. The EPA estimates the average American throws away $728 worth of food per year. Solo meal planners who portion and freeze consistently cut that significantly, which more than covers the small extra effort of planning.
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-What are the best meals to batch cook for one? Anything that freezes well and reheats in a single portion: chili, soups and stews, curries, pasta bakes, grain bowls (freeze the grain and protein, add fresh greens when reheating), and marinated proteins that you can defrost and cook in 15 minutes. The ideal solo batch recipe gives you two servings, not six.
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-How do I stay motivated to cook when it’s just me? Build the system so motivation is optional on most nights. If your freezer has 6-8 meals in it, you only need enough motivation to cook three or four times per week, and the freezer handles the rest. On the emotional side, lean into the freedom: cook exactly what you want, eat at whatever time suits you, and experiment without worrying about anyone else’s opinion.
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Best Diet Apps: Top Picks for 2026
- Thu, 09 Jul 2026 13:00:38 +0000
- /blog/?p=1132
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- In 2026, downloading an app is often the very first step people take when embarking on a new diet. Whereas once we would have had to rely on written plans or guesswork, now you can simply click ‘download’ to install a powerful dieting tool in your pocket. But with that convenience comes a new challenge: navigating the best diet apps.
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-The past few years have seen an explosion in diet and nutrition apps, each promising better results, smarter tracking, and a more personalized experience. From simple calorie counters to fully integrated lifestyle platforms, the sheer number of options can make it difficult to know where to start, let alone which one is actually right for you and your goals.
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-What’s more, the technology behind these apps has evolved rapidly. In 2026, many platforms now offer AI-powered meal planning, adaptive calorie and macro targets, and simple integration with wearables, creating a far more dynamic and personalized experience than ever before.
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-So how can you cut through the noise to choose the app that will best support you on your journey? To help you decide, we’ve explored the best diet apps for weight loss, muscle gain and healthy living in 2026, breaking down their features, strengths, and use cases, so you can find the one that fits your needs and your lifestyle.
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-How to Choose the Best Diet App for You If you’ve never used a diet app or haven’t used one for a while, you may be surprised at the advanced approaches and features on offer in 2026. Nowadays, the best diet apps for weight loss, muscle gain and overall health go far beyond simple calorie counting. Instead, they combine smart technology, automation, and behavioral science to make healthy eating easier and more sustainable.
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-Here are some of the top features to look out for in a diet app in 2026:
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-AI-powered personalization: Many apps will now adapt your calorie targets, macros, and recommendations based on your real world progress, taking a lot of the guesswork out of dietingAutomated meal planning: To reduce decision fatigue when trying to create meals that hit your calorie and macro targets , apps like Eat This Much generate custom meal plans and even create shopping lists, saving you time and effortIntegration with fitness tools : Syncing with your existing fitness apps and wearables keeps your activity, calorie burn, and nutrition data aligned in one place, so you’re not relying on manual tracking or guessworkSmart food logging: Features like barcode scanning, AI-powered photo recognition, and voice input make tracking faster and less tedious than ever beforeAdvanced nutritional insights: If you want deep insights into your nutrition, look out for apps that focus on macros and micros rather than just caloriesBehavioral coaching: A number of apps also offer behavioral coaching to help you build sustainable healthy habits
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-Best Diet Apps at a Glance App Key Strength Premium Pricing (USD) Best For …Eat This Much Automated meal planning, grocery lists, and delivery Between $5–$15 per month People who want their meal planning done for them Fitia Coaching and smart tracking $19.99 per month, or $59.99 annually, with a family plan costing $89.99 for a year Users seeking AI coaching Noom Psychology-based weight loss $169 for a four-month subscription, $179 for six months, or $209 for the 12-month package People who struggle with consistency MacroFactor Focuses on metabolism $11.99 per month, $47.99 for six months, or $71.99 per year Precision fat loss or muscle gain Cronometer Deep nutritional accuracy Around $4.99 per month on an annual subscription or $10.99 per month paying as you go Users who want to closely track micronutrients Nourish Provides access to registered dieticians $0 with the right insurance provider, or around $145 per appointment out of pocket Expert-led nutritional guidance MyFitnessPal Vast food database $19.99 a month or $79.99 a year. There’s also a Premium+ option for $24.99 a month or $99.99 per year. Maximum flexibility and a vast food database Yazio Simple calorie counting The annual plan costs $47.90 per year, or $3.99/month Simple structure Simple Habit-based weight loss Around $15 per month for a monthly plan, or as low as roughly $5 per month with an annual subscription People looking for a low-effort app MyNetDiary Simple but highly accurate meal tracking $59.99 per year, or approximately $5-$9 per month A balanced, no-nonsense tracker Lose It! Fast, straightforward weight loss Between $39.99 to $79.99 per year depending on the plan Those who need a bit of motivation LifeSum Holistic, lifestyle-focused nutritional improvements Premium cost varies, but is typically around $40–$60 per year Overall wellness
*Prices as of July 2026. May vary by platform and region.
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-Roundup: 12 Best Diet Apps in 2026 Before clicking ‘download’ on your chosen diet app, it’s worth doing a little research to ensure it will support your diet in the way you want and need it to. Read on for a breakdown of the top diet apps in 2026, including their key features, who they work best for, pricing, ratings, and pros and cons.
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-1. Eat This Much: Best for Automated Meal Planning Meal planning sounds simple, until you’re actually trying to hit precise calories and macros. Then it becomes a grind. It starts the same way every time: it’s Sunday, you’re full of good intentions. This is the week you finally stay on track, but an hour later, you’re still scrolling through recipes, trying to find meals that fit your targets. Then comes the shopping list, the supermarket trip, and hours of batch cooking. Before you know it, your weekend has disappeared, and by Wednesday, you’re tired of the food and slipping off plan.
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-Eat This Much uses the power of automation to remove the hassle, anxiety and mental drain from these daily food decisions. When it comes to the best diet apps, it’s hard to beat.
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-The app automates personalized meal plans that empower you to hit precise nutritional goals with way less effort. Just enter your calorie and macro targets, choose how many meals you want per day, and the app handles the rest, complete with ready-made recipes and automatic grocery lists.
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-It supports a wide range of diets, including keto, Mediterranean, paleo, vegan, and vegetarian, while still allowing full customization. You can also track your intake and create your own recipes, even on the free version.
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-Ratings and reviews: This highly-rated app was named the Best Meal Planning App of 2025 by CNN Underscored. It has 4.7 stars on Apple’s App Store and 4.6 stars on Google Play. Users have praised it as a “game-changer” that simplifies nutrition, saves you time, and ultimately gets results.
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-Key Features:
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-Automatic macro targeting, covering carbs, fat and protein
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-Calorie counter
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-Supports a broad range of diets, as well as custom diets
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-Filter meals based on dislikes, allergies or specific requirements
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-Virtual pantry, which prioritizes ingredients already in your kitchen to reduce food waste
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-Automatic grocery list generation, with Instacart and AmazonFresh integrations for delivery
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-Leftovers management, which allows users to set patterns for using up leftovers
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-Barcode scanner
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-Best for: People who don’t want to spend hours each week on meal planning, but who want to hit specific calorie and macro targets
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-Pros:
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-Saves users a significant amount of time when it comes to both meal planning and shopping
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-Eliminates decision fatigue around mealtimes
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-Super customizable meal plans based around food preferences as well as nutritional targets
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-Large database of foods and restaurants
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-Plenty of simple, easy-to-cook recipes
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-Clear nutritional breakdowns provided for every meal
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-User-friendly
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-Helps to reduce food waste
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-Cons:
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-Not a traditional calorie counter
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-Some recipes may feel a bit simple for keen chefs
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-Premium tier required for weekly planning, automated grocery lists and leftovers management
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-Pricing: Daily meal planning is free. For weekly planning, automated grocery lists, and leftovers management, you’ll need the Premium plan. Depending on whether you pay monthly or annually, this can cost between $5–$15 per month. Try it on for size with a 14-day free trial before you commit. There’s also a Pro plan which is perfect for dietitians, trainers, and health coaches who need client management tools, starting at $49 per month.
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-2. Fitia: Best for Coaching and Smart Tracking Fitia positions itself as a full-service diet coach that fits in your pocket. Rather than leaving you to figure things out alone, Fitia tells you what to eat, tracks what you actually eat, and continuously adjusts your plan to keep you moving toward your goals. Its AI-powered coach builds weekly meal plans aligned with your calorie and macro targets, then adjusts them based on your real progress.
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-The app incorporates effortless smart tracking so you can log meals by photo, voice, typing, or barcode scanning, while the app keeps tabs on your weight, body fat, and measurements to illustrate your progress. Another of Fitia’s big draws is its database accuracy, as every entry is reviewed by registered dieticians before it’s published in the food database.
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-Ratings: Fitia scores 4.9 stars on Apple’s App Store, with positive reviews highlighting the ease of calorie tracking.
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-Key Features:
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-Automatic meal planning with personalized recipes
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-Smart tracking – choose between photo, voice, text and barcode
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-Nutritionist-verified food database
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-AI-powered calorie and meal adjustments
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-Intermittent fasting tracking
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-Progress tracking
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-Best for: Users who want a high level of diet support plus the convenience of smart tracking
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-Pros:
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-Quick, convenient calorie tracking your way
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-The food database is more accurate and reliable than some other apps
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-Meal plans adapt as you make progress towards goals
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-Cons:
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-Could be overcomplicated if you just want a simple diet app
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-You need a premium subscription for the full experience
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-Pricing: If you just want basic calorie logging, Fitia’s free version does the job. However, for the full AI coaching experience, including meal planning and advanced analytics, you’ll need to upgrade to the Premium tier, which costs $19.99 per month, or $59.99 annually. Family plans cost $89.99 for a year.
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-3. Noom: Best for Psychology-based Weight Loss Noom takes a different approach to dieting by focusing on the “why” behind your eating habits, not just the numbers on your plate, in a bid to create long-term behavioral change. Far from being a simple calorie tracker, this wellness platform offers daily bite-sized lessons designed to help you understand your habits, make better decisions, and build a healthier relationship with food over time.
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-Alongside this, the app includes habit tracking, personalized insights, and optional one-to-one coaching, giving users ongoing support and accountability throughout their journey. What’s more, people using Noom for weight loss can access clinician-prescribed weight-loss medications through the app.
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-Ratings: Noom has a rating of 4.7 stars on Apple’s App Store, and 4.1 stars on Android. Users like the strong sense of accountability they get from the app, as well as its easy-to-use interface.
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-Key Features:
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-Psychology-based approach to nutrition
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-Color-coded food tracking system
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-Daily bite-sized lessons
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-Access to coaches
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-Community support
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-Best for: People who have been trying to lose weight without success for a long time, and now want to explore the psychology behind their eating habits in order to achieve long-term change.
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-Pros:
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-Teaches sustainable habits for long-term success
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-Access to clinician-prescribed weight loss medication
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-Provides education and coaching, rather than just focusing on the numbers
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-Community support provides motivation
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-Cons:
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-Engaging with the app properly can be time consuming, with daily lessons
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-Could be too complex for people seeking a simple calorie tracker
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-Pricing: You can get a four-month subscription to Noom from $169, which works out at approximately $42 per month. The six month option starts at $179 and the twelve-month package at $209.
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-4. MacroFactor: Best for Calculating Your Metabolism MacroFactor is built for people who want a smarter, more precise approach to dieting. Instead of relying on fixed targets, it continuously adapts your calories and macros based on your real-world results. Over time, this creates a plan that’s highly personalized to your metabolism, helping you lose fat, build muscle , or maintain body composition.
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-Another area in which MacroFactor stands out is its super detailed analytics and insights, from energy expenditure to nutrient trends. Meanwhile, its advanced, AI-powered food tracking feature allows for photo logging and barcode scanning, and includes a verified food database. Choose between three modes: coached, collaborative and manual – depending on the level of support you want.
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-Ratings: This app scores 4.8 stars on iOS and 4.7 stars on Android. Users enjoy its accurate, data-driven approach and powerful tracking capabilities.
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-Key Features:
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-Smart algorithms adjust calorie and macro targets each week to prevent plateauing
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-Import recipes from URLs and create custom foods
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-Photos and barcode scanning
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-Highly-detailed macro and micronutrient breakdowns
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-Best for: Goal-focused individuals who are serious about nutrition and want to be able to understand what they’re consuming in a great level of detail
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-Pros:
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-Quick and easy tracking with highly accurate, verified data
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-Smart algorithm means reliable, personalized guidance that regularly updates
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-Insightful analytics give users a clearer picture of what’s actually working, and what’s not
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-Cons:
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-No free tier and the cost is quite steep, compared to other diet apps
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-No motivational coaching
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-No guided meal plans with recipes
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-Pricing: MacroFactor is one of the more expensive apps on the market, reflecting its professional-level tracking tools and unique smart algorithm. It costs $11.99 per month, $47.99 for six months, or $71.99 per year after a 7-day trial.
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-5. Cronometer: Best for Deep Nutritional Accuracy Cronometer is a science-backed nutrition tracking app designed to give users a deep understanding of their diet and overall health. At its core, Cronometer functions as a highly accurate food diary, allowing users to log meals via barcode scanning or manual entry. But it goes far beyond basic calorie counting, tracking up to 84 nutrients using lab-verified data – a level of detail most other apps don’t offer.
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-The app is also highly customizable. Users can set personalized targets not just for calories and protein, but for vitamins and minerals too, in order to take full control of their nutrition. Track metrics like body weight, blood pressure, and blood glucose, alongside food intake for a more holistic view of your health.
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-Ratings and reviews: With over 10 million users, Cronometer has racked up 4.8 stars on Apple’s App Store and 4.7 stars on Google Play. Users liked the app’s accuracy and its high level of detail.
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-Key Features:
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-Tracks up to 84 nutrients using lab-verified data from sources like the USDA
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-Tracks a wide variety of health metrics, including body measurements, lab work and mental health metrics
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-Recipe importer and analyzer
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-Best for: People who want full control of their nutrition, or target specific nutrients.
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-Pros:
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-Super detailed micronutrient insights with a high level of accuracy
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-Full nutritional breakdowns on custom recipes
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-Core tracking covered by free plan
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-Cons:
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-The amount of data could be overwhelming for those who want a more simple tracker
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-Steep learning curve
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-Food database can be more US-centered, making logging more difficult for international users
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-Pricing: Cronometer offers access to nutrient tracking and its verified database for free. Upgrade to Cronometer Gold (around $4.99/month annually or $10.99 per month) for custom charts, macro scheduling, a fasting timer, recipe importer, photo logging, and to eliminate the ads.
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-6. Nourish: Best for Dietician-backed Coaching Nourish connects users with a registered dietitian to help them improve their eating habits and health. Use the app to find an in‑network dietitian, meet with them virtually and work toward personalized health goals.
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-While Nourish is less of a DIY diet tracker, and more a virtual nutrition care service, it does also allow users to track meals and macros using AI-powered logging or photos, explore healthy recipes and meal ideas, and monitor progress towards goals.
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-Ratings: Nourish has a rating of 4.8 stars on iOS and 4.6 stars on Android. Reviewers commonly cite knowledgeable, supportive dietitians, personalized plans, and convenience as strong points.
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-Key Features:
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-Virtual appointments with registered dietitians covered by insurance
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-In‑app communication and session summaries
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-AI‑powered meal logging and macro tracking
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-Best for: Anyone who would prefer real guidance from a registered dietitian to self‑guided diet tracking.
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-Pros:
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-Support from professional dieticians, meaning users get personalized guidance rather than being left to interpret their data alone
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-The service is covered by insurance for the majority of patients
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-Classic diet app features are also included, such as macro tracking and progress logging
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-Cons:
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-Too much support for casual users or those just looking for a tracking app
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-Can be expensive if your insurance isn’t accepted
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-Pricing: According to Nourish, 94% of patients pay $0 because sessions are covered by insurance. However, the out-of-pocket rate is about $145 per appointment. Remember, the pricing model is different to most diet apps because you’re paying for access to a real dietician, not just an app subscription.
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-7. MyFitnessPal: Best for Maximum Flexibility Here’s a name you’ll probably already recognize. MyFitnessPal is one of the longest‑running and most widely used nutrition and fitness tracking apps in the world. It’s easiest to think of it as a digital diary for food and lifestyle. Users track daily calories, macros, water intake, weight and physical activity, and the app calculates your daily calorie target based on your goals, and updates it in real time.
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-The real USP here is MyFitnessPal’s vast global food database, which encompasses millions of foods, including restaurant items, brand products and user-added entries. This makes logging really easy. It also has a wide range of integrations with fitness apps and wearables.
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-Ratings: Users praise the app’s extensive food database and the ease of logging. MyFitnessPal has racked up 4.7 stars in the Apple App Store, and 4.4 stars on Google Play.
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-Key Features:
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-Massive food database, featuring millions of products, including restaurant items
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-Wide range of integrations with fitness apps and devices, including Fitbit, Garmin and Apple Health
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-Real-time calorie balance and macro breakdown when logging meals
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-Custom goals and dashboards
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-Best for: People who want a comprehensive tracking tool that puts diet, fitness, and progress in one place. Unusually, it works well for both beginners and more experienced trackers.
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-Pros:
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-Users have a high level of flexibility thanks to customizable goals and insights for varied diets and plans
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-Giant food database makes logging easy
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-All-in-one tracking (calories, macros, water, weight, and activity) gives you a holistic overview of your fitness
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-Cons:
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-The quality of the database varies, with some duplicate or incorrect entries
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-Many useful features are behind the paywall
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-Pricing: MyFitnessPal is free for users who want basic food logging, calorie tracking, and device syncing. The premium tier gives you the barcode scanner, more detailed nutrient tracking and net carb tracking (and gets rid of ads), for $19.99 a month or $79.99 a year. There’s also a Premium+ option for $24.99 a month or $99.99 per year. For this price you get a meal planner, 1500+ recipes, grocery app syncing, and automatic meal logging.
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-8. Yazio: Best for a Simple Tracking Experience If you’re looking for simple, convenient calorie counting, take a look at Yazio. Enter your meals manually, scan barcodes, or use AI food recognition to see your intake of calories, macros, and nutrients at a glance. The AI tracking tool is the standout feature, with the tech able to estimate calories and macros from images.
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-This tracking tech is complemented by structured meal plans (including over 3,000 recipes), fasting capabilities (think popular schedules like 16:8 and 5:2 and timers), and habit support for sustainable eating. And, if you want to move beyond just tracking food, Yazio offers integrations with fitness trackers and health data to automatically sync activity and steps.
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-Ratings and reviews: Yazio scores 4.7 stars on iOS and 4.5 stars on Google Play, with users praising its ease of use and design.
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-Key Features:
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-AI-powered food tracking
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-Integrated intermittent fasting tools with multiple schedules and timers
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-3,000+ recipes and smart grocery lists tailored to nutrition goals
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-Sync with fitness apps and activity tracking
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-Best for: People looking for effortless calorie tracking and/or fasting support
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-Pros
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-Speedy AI-powered meal logging
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-The app’s intuitive design makes it easy to use from day one
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-Extensive recipe library with filters makes meal planning easier
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-Cons:
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-AI estimates may be incorrect on some foods
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-Animations can make meal logging feel a bit slower
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-Pricing: Yazio is free to download and use with basic calorie and food tracking, fasting timers, and activity sync. A Pro subscription unlocks advanced features such as AI photo food tracking, custom meal plans, recipe library, and fasting insights. It’s worth looking out for discounts on the premium tier, as Yazio regularly runs promotions. Or, if you want to just take the plunge, the annual plan costs $47.90 per year, or $3.99/month.
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-9. Simple: Best for Habit-based Weight Loss with Minimal Tracking Not into calorie counting? Simple is an AI-powered health and weight loss coaching app that puts less focus on calorie math and instead offers personalized guidance and motivational prompts. It delivers science-backed suggestions built around your habits, goals and behavior in a friendly tone of voice. There are no extreme restrictions here, instead the AI coach Avo builds you a daily personalized action plan based on your food, hydration and activity inputs. The idea is to work towards sustainable behavior change and consistency.
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-Ratings: Simple has 4.7 stars on Apple’s App Store and 4.4 stars on Google Play. Users enjoyed its personalized coaching style, and said the app helped make healthy habits easier to build.
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-Key Features:
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-Avo AI health coach that offers daily guidance, tips, and motivational coaching
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-Instant nutritional feedback on your meals
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-Beginner-friendly personalized workouts
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-Blinky – a motivational character designed to provide emotional support and accountability
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-Best for: Those who benefit from motivational guidance rather than strict calorie counting.
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-Pros:
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-No calorie counting or strict restrictions
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-Focus on building healthy habits
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-Offers more support for workouts than many similar apps
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-Cons:
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-Not ideal if you’re looking for detailed calorie or macro tracking
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-Not as many integrations with fitness tools as some other apps
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-Pricing: Simple offers a free basic version with essential tracking and limited AI replies. If you level up to the premium tier, you get personalized coaching, unlimited Avo guidance, structured check‑ins, success scoring, advanced insights, and guided workouts. Pricing varies but it costs around $15 per month for a monthly plan, or as low as roughly $5 per month with an annual subscription. Look out for the frequent discounts.
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-10. MyNetDiary: Best for a Simple, Structured Tracker MyNetDiary is a simple but accurate nutrition tracking app that offers deep insights without being overwhelming. A comprehensive food diary, it allows users to log meals via barcode scanning, search or quick entry, and tracks calories, macros and a wide range of nutrients. What’s more, users get a daily calorie budget that updates dynamically, depending on your activity and goals. Its food database is made for accuracy, meaning there are less duplicate or incorrect entries here than with some competitors. There are also plenty of integrations with fitness trackers and health apps available.
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-Ratings and reviews: Users praise Simple’s clean interface and accuracy, and have given it 4.8 stars on the Apple App Store, and 4.6 stars on Android.
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-Key Features:
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-
-
-A smart calorie budgeting system that dynamically adjusts your daily calorie target based on your logged exercise and progress
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-An extensive, curated food database
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-Structured diet plans, including keto and low-carb
-
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-Detailed nutrient tracking
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-Best for: People who want a straightforward but accurate calorie tracking experience without the clutter.
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-Pros:
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-Easy to navigate thanks to a clean, intuitive interface
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-Doesn’t overwhelm the user with data
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-
-Easy to log food with a high level of accuracy
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-
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-Supports multiple diet styles
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-Cons:
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-
-You need a premium subscription for many of the advanced features
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-Less advanced analytics than some data-heavy apps like MacroFactor
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-Pricing: MyNetDiary offers a free version with core calorie tracking, barcode scanning, and basic nutrition insights. Or, pay $59.99 per year (or approximately $5-$9 per month) for a premium subscription, which includes detailed nutrient analysis, diet-specific plans, deeper reporting, and personalized insights.
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-11. Lose It!: Best for Motivation Lose It! aims to make weight loss fast and simple. This is a goal-focussed calorie tracking app that prides itself on its speed and ease of use, offering one of the quickest food logging experiences on the market while still delivering meaningful insights.
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-Users enter their goals, and Lose It! generates a daily calorie budget according to their weight and timeline. You can then log meals using barcode scanning, search, or photo, with the app instantly updating your remaining calories. While it primarily focuses on calorie tracking, it also supports macro tracking and integrates with fitness apps and wearables for a more complete picture.
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-Ratings and reviews: This app scores 4.8 stars on Apple’s App Store and 4.4 stars on Google Play. Users love its speed, simplicity and intuitive interface.
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-
-Key Features:
-
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-
-Personalized calorie budget, calculated based on the user’s goal weight and timeline
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-Snap It photo logging for easy meal tracking
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-Macro tracking and custom goals that allow you to also set and monitor your carb, fat, and protein targets
-
-
-
-
-Best for: People who want a simple, fast, and highly usable calorie tracker without getting bogged down in excessive data
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-
-Pros:
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-
-Super fast and intuitive food logging
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-
-Easy to use interface
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-
-
-Strong focus on weight loss goal tracking
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-Cons:
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-Less detailed micronutrient tracking than some other apps on the market
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-
-Ads in the free version can be distracting
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-Pricing: The free version includes basic calorie tracking, food logging, and goal setting. To unlock the rest of the features (including macro tracking, personalized insights, and meal planning tools) you’ll need a premium membership, which generally costs between $39.99 to $79.99 per year depending on your plan.
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-12. Lifesum: Best for Lifestyle and Diet Integration Lifesum goes beyond tracking to guide users’ meals. It combines calorie and macro tracking with structured diet plans, such as keto, Mediterranean, high protein, and intermittent fasting. Users enter their goals and the app builds a custom plan and supports it with pre-designed meal plans, recipes, and grocery lists.
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-Tracking is done by barcode scan, photo, voice, or manual entry, and the app automatically calculates calories and nutrients. It also includes a holistic ‘Life Score’, which evaluates your weekly habits across nutrition, hydration, and exercise and provides actionable feedback. That said, this isn’t a data-heavy app. Instead, it uses food ratings and habit trackers to encourage better daily choices.
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-Ratings: Lifesum has 4.6 stars on iOS and 4.4 stars on Android. It’s praised by users for its meal plans and clean design.
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-Key Features:
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-Structured meal plans for between 7-21 days, complete with recipes and automatic shopping lists
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-
-Holistic Life Score health rating
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-Food rating system designed to guide healthier choices
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-Flexible food logging by photo, voice, barcode, or manual entry
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-
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-
-Best for: People who want prescriptive guidance on what to eat rather than just calorie counting
-
-
-
-Pros:
-
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-
-Takes the hassle out of deciding what to eat
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-
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-Wide range of diet programmes
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-Holistic approach to nutrition rather than just calorie counting
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-Cons:
-
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-
-Food database may be less accurate than some other similar apps
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-
-Premium required for many key features
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-Pricing: The free version of Lifesum includes basic calorie tracking, food logging, and limited insights. The price of the premium package varies, but is typically around $40–$60 per year, and includes full access to meal plans, recipes, diet programmes, detailed nutrition analysis, and Life Score insights.
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-
-Choosing the Right Diet App for You There are a ton of diet apps on the market in 2026, and, as we’ve covered above, they all have plenty of pros and cons. Choosing the right one for you really does come down to choosing the right one for you . After all, no two nutritional journeys are the same.
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-Start by considering your goals. If you’re hoping to improve your overall nutrition without much effort, an automated meal planning app like Eat This Much could be a game-changer. Aiming for rapid weight loss? You might want to look at an app like Lose It! MacroFactor, on the other hand, may be more suited to those aiming to build muscle. Hoping for a long-term change? Perhaps Noom or Lifesum could be the best fit.
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-It’s also important to be realistic about your pain points. Everyone starts a diet with the best of intentions, but obstacles like a lack of time, busy days, and big events often get in the way, not to mention factors like a lack of consistency or emotional eating.
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-Don’t underestimate the role your personality plays either. Perhaps you’re someone who would benefit from regular support from a registered dietician, like those provided by Noom, or an AI-powered coach like the one on Fitia, to help you stay accountable. Or maybe you’d respond better to a self-guided experience, and just need a simple tracking app such as MyNetDiary or Yazio? It’s also worth noting that some of these apps are suitable for beginners, whereas others have a steep learning curve.
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-How much time are you willing to spend engaging with the app each day? Some of the apps listed above require a lot of effort, whereas others fit easily into your existing schedule and lifestyle.
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-The Best Diet App Is the One You’ll Use The most sophisticated app in the world won’t deliver results if you don’t use it regularly. Whether that’s logging your meals, checking in with a coach, or following a meal plan, progress only happens when you engage with the process over time.
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-That’s why it’s crucial to choose an app that fits naturally into your routine. If it feels intuitive, quick to use, and aligned with your preferences, you’re far more likely to stick with it. On the other hand, if it feels like a chore, even the best features will go unused.
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-Remember, the best diet app isn’t necessarily the one with the most complex tools, it’s the one you’ll actually come back to every day.
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-]]>
- -
-
GLP-1 Diet Explained: What It Is and How It Supports Weight Loss
- Thu, 02 Jul 2026 11:59:43 +0000
- /blog/?p=1089
-
- GLP-1 diets have become one of the biggest topics in nutrition, largely because medications like Ozempic, Wegovy, and Mounjaro have transformed how people approach weight loss. But despite the name, there isn’t one official “GLP-1 diet.” Instead, it refers to an eating pattern designed to complement GLP-1 medications by prioritising nutrient-dense, high-protein foods that support muscle maintenance, help manage side effects, and make it easier to meet your nutritional needs while eating less.
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-If you’re taking Ozempic, Wegovy, Mounjaro, or Zepbound, you’ve probably been told to “eat healthy.” That’s not wrong, it’s just nowhere near enough guidance for a situation that is actually different from ordinary dieting. GLP-1 medications change how your body handles hunger, digestion, and cravings in ways that make your old eating habits risky in ways that sneak up on you.
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-What is a GLP-1 diet? A GLP-1 diet isn’t a specific diet with strict rules or a list of foods you must eat. Rather, it’s an eating approach designed to work alongside GLP-1 medications such as Ozempic, Wegovy, and Mounjaro. Because these medications reduce appetite and slow stomach emptying, the focus shifts from simply eating less to making every meal count nutritionally.
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-It prioritizes high-protein foods, fiber-rich carbohydrates, and nutrient-dense foods to protect muscle, manage side effects like nausea and constipation, and make every smaller-than-usual meal count. While the exact foods and calorie intake vary from person to person, the overall principles remain the same: prioritise quality nutrition, stay hydrated, and build sustainable eating habits that support long-term weight management.
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-
-What Is GLP-1 Medication? GLP-1 stands for glucagon-like peptide-1, a hormone produced in your gut. It does several things at once:
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-Triggers insulin release in response to food
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-Slows the movement of food from your stomach into your intestines
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-Sends fullness signals to your brain.
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-GLP-1 medications reproduce this at levels your body can’t produce naturally, which is what makes them effective for weight loss.
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-The most widely used ones right now are semaglutide (sold as Ozempic for diabetes management and Wegovy for weight loss) and tirzepatide, which targets both GLP-1 and a second hormone called GIP (Mounjaro for diabetes, Zepbound for weight loss). According to a 2024 KFF Health Tracking Poll , 1 in 8 US adults has now taken a GLP-1 medication.
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-How GLP-1 Medications Change the Way You Eat GLP-1 medications change the way your body regulates hunger and fullness, which is why many people naturally eat less without feeling as deprived as they would on a traditional calorie-restricted diet.
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-Rather than relying on willpower alone, these medications work with your body’s natural appetite signals, making it easier to reduce calorie intake on average by 16–39% .
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-One of the biggest changes is reduced appetite. Many people find they feel satisfied after eating much smaller meals and are less likely to think about food throughout the day. This can make sticking to a calorie deficit feel more manageable than with other weight loss approaches.
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-GLP-1 medications also slow stomach emptying, meaning food stays in your stomach for longer. This is what makes a small meal feel filling for hours. It’s also why greasy, rich, fried foods become harder to tolerate on these medications, as they sit in your stomach longer and have more opportunity to cause nausea.
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-Another common effect is reduced cravings, especially for highly processed, high-calorie foods. While cravings don’t disappear completely for everyone, many people on GLP-1s report a reduced desire to eat sugary, starchy, and high-fat foods. However, this doesn’t mean you’ll crave healthy food, usually, you just won’t crave much of anything.
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-Because of these combined effects, portion sizes naturally become smaller and people find they can no longer finish meals they previously considered normal.
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-Research shows that up to 40% of weight lost during GLP-1 treatment can come from fat-free mass , including muscle. Losing muscle slows your metabolism, reduces strength, and makes long-term weight maintenance harder. This is why food quality becomes even more important. When you’re eating fewer calories overall, every meal needs to provide as much nutrition as possible.
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-Prioritising protein, fibre, vitamins, minerals, and healthy fats helps support muscle maintenance, energy levels, and overall health while reducing the risk of nutrient deficiencies. Rather than focusing solely on eating less, a GLP-1 diet focuses on making the food you do eat count.
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-Why a GLP-1 Diet Is Different from Just “Eating Healthy” General healthy eating advice still applies when you’re taking GLP-1 medications, but the way these medications affect your appetite means your nutritional priorities change. Because you’re likely eating 30–40% less food, it’s no longer enough to simply choose healthy foods, every nutritional decision carries more weight and every meal needs to deliver as much nutrition as possible.
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-The goal isn’t just to eat well, a GLP-1 diet focuses on getting the maximum nutritional value from every meal to support weight loss while helping you get the most from your medication.
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-One of the biggest differences is that hunger is no longer a reliable guide. Many people on GLP-1 medications don’t feel hungry enough to eat regular meals, making it easy to consume too little protein, fibre, or essential vitamins and minerals. When overall food intake drops, the risk of nutritional deficiencies increases much faster than many people realise.
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-In fact, a 2024 joint scientific statement from the American College of Lifestyle Medicine and several partner organisations identifies inadequate nutrient intake as a key nutritional risk for people taking GLP-1 medications. The statement recommends prioritising a dietary pattern rich in vegetables, fruits, whole grains, lean protein foods, low-fat dairy or dairy alternatives, and healthy fats. That’s why a GLP-1 diet prioritises nutrient-dense foods that provide more nutrition in smaller portions.
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-The foods you eat can also have a significant impact on how well you tolerate the medication. Nausea, constipation, bloating, and acid reflux are among the most common side effects, especially during the first few months of treatment. Large meals, fried foods, alcohol, and spicy foods can make these symptoms worse, while smaller portions and simpler, easy-to-digest meals are often better tolerated.
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-Protein also becomes a much higher priority than it might be in a general healthy eating plan. During weight loss, your body can lose muscle as well as fat. Eating enough protein helps preserve lean muscle mass, supporting strength, metabolism, and long-term weight management.
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-In many ways, a GLP-1 diet is more intentional than simply “eating healthy.” Rather than changing what healthy eating looks like, a GLP-1 diet changes what you need to prioritise.
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-Build a personalized GLP-1 meal plan in minutes! Set your calorie and protein goals, generate a weekly meal plan, and automatically create your grocery list.
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-The Core Principles of a GLP-1 Diet There isn’t a single “GLP-1 diet” that everyone should follow. Instead, there are a handful of evidence-based nutritional principles that help you get the most from GLP-1 medications while supporting healthy, sustainable weight loss. These recommendations are designed to help you meet your nutritional needs, preserve muscle mass, and minimise common side effects while eating less overall.
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-Prioritise Protein Protein is one of the most important nutrients on a GLP-1 diet because it’s also one of the easiest to underconsume when your appetite drops. Eating enough protein helps preserve lean muscle mass during weight loss, supports recovery after exercise, and keeps you feeling fuller for longer.
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-Many experts recommend aiming for around 25–30 grams of protein per meal, with a daily intake of approximately 1.2 grams of protein per kilogram of body weight , although your exact needs will depend on factors such as your age, activity level, and weight loss goals.
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-Protein is the nutrient most at risk when appetite drops. The clinical target is 25–30 grams per meal, with a daily total of roughly 1.2 grams per kilogram of body weight — about 80 grams per day for a 150-pound person, or around 110 grams for a 200-pound person.
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-One practical tip that comes directly from clinical guidance is to eat your protein first at each meal, before vegetables and carbs. Because GLP-1 medications make you feel full more quickly, it’s easy to leave the protein on your plate if you start with other foods. Eating a few bites of chicken, fish, Greek yogurt, tofu, or another protein source first helps make sure you’ve covered your most important nutritional priority before fullness sets in.
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-Good protein sources include chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, chickpeas, and beans. On days when solid food is hard to tolerate (especially in early weeks or after a dose increase), a protein smoothie or shake can also be a convenient way to meet your daily target.
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-Eat Plenty of Fibre Fibre plays an important role in a GLP-1 diet. It supports digestive health, helps keep you full between meals, and may reduce one of the most common side effects of GLP-1 medications: constipation.
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-The general recommended daily intake is 25 grams of fibre per day for women and 38 grams per day for men. If your current intake is low, increase it gradually rather than all at once, as a sudden increase can cause bloating and digestive discomfort.
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-Aim to include a variety of fibre-rich foods such as vegetables, fruit, legumes, oats, whole grains, nuts, and seeds. Berries, apples with the skin on, broccoli, Brussels sprouts, lentils, black beans, sweet potatoes, and chia seeds are all excellent choices. Chia seeds are particularly useful because just one ounce provides around 10 grams of fibre, making them an easy addition to yogurt, oatmeal, or smoothies without a lot of added volume.
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-Choose Nutrient-Dense Foods Nutrient-dense foods provide high levels of protein, fibre, healthy fats, vitamins, and minerals without relying heavily on added sugars or highly processed ingredients.
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-Build most of your meals around whole foods such as vegetables, fruit, lean proteins, whole grains, legumes, dairy or fortified dairy alternatives, nuts, seeds, and healthy fats like olive oil or avocado.
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-Healthy fats are also an important part of a balanced diet because they help your body absorb vitamins A, D, E, and K. However, because large amounts of fat can worsen nausea or acid reflux in some people taking GLP-1 medications, many people find it more comfortable to include smaller portions throughout the day, such as a drizzle of olive oil on vegetables, a tablespoon of almond butter in a smoothie, a quarter of an avocado with lunch, rather than eating one high-fat meal.
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-Stay Hydrated GLP-1 medications can reduce more than just your appetite, research shows they may also reduce the sensation of thirst . This means you can go through a whole day genuinely underhydrated without feeling thirsty. Combined with eating less and potential side effects such as nausea or vomiting, this can make dehydration more common than many people realise.
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-Aim to drink around 8–10 cups (2–2.5 litres) of water or other low-calorie drinks each day, adjusting your intake based on your activity level, climate, and individual needs. Sipping fluids consistently throughout the day is often more comfortable than drinking large amounts at once, more so if you’re already feeling full.
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-If nausea is making it difficult to drink enough water, options such as ginger tea or electrolyte drinks may be easier to tolerate.
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-Common Misconceptions About the GLP-1 Diet As GLP-1 medications have become more popular, so have misconceptions about how you should eat while taking them. Here are some of the most common myths—and what the evidence actually says.
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-There Isn’t One Official GLP-1 Diet Despite the name, there isn’t an official “GLP-1 diet” endorsed by healthcare organisations or medication manufacturers. The term refers to an eating pattern that complements GLP-1 medications by helping you meet your nutritional needs, manage side effects, and support healthy weight loss.
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-While individual recommendations may vary, the overall principles, prioritising protein, fibre, hydration, and nutrient-dense foods, remain largely the same.
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-You Don’t Need to Cut Out Carbohydrates Completely Some people assume that taking a GLP-1 medication means following a low-carb diet , but that’s not the case. Carbohydrates are an important source of energy and can provide valuable fibre, vitamins, and minerals.
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-Rather than eliminating them, focus on choosing higher-quality options such as oats, brown rice, quinoa, fruit, vegetables, and legumes while limiting highly refined carbohydrates and sugary foods.
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-GLP-1 Medications Don’t Replace Healthy Eating GLP-1 medications can make it easier to eat less by reducing appetite and increasing fullness, but they don’t eliminate the need for a balanced diet. The quality of the food you eat still affects your protein intake, vitamin and mineral status, digestive health, energy levels, and long-term weight management. The medication is a tool, not a replacement for good nutrition.
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-Eating Less Doesn’t Mean Nutrition Matters Less A common misconception is that because you’re eating fewer calories, you don’t need to think as much about what you eat. In reality, the opposite is true. When your food intake decreases, every meal becomes more important.
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-Choosing nutrient-dense foods helps ensure you’re still getting enough protein, fibre, healthy fats, vitamins, and minerals despite eating smaller portions.
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-You Don’t Have to Be Perfect Following a GLP-1 diet doesn’t mean every meal has to be perfectly balanced or that you can never enjoy your favourite foods. The goal is to build eating habits that are sustainable over the long term.
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-Occasional treats or meals that don’t fit the ideal pattern won’t undo your progress, the focus should be on consistency rather than perfection.
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-What to Eat on a GLP-1 Diet Once you understand the principles of a GLP-1 diet, choosing the right foods becomes much simpler. The goal is to build meals around nutrient-dense, minimally processed foods that provide plenty of protein, fibre, healthy fats, and essential vitamins and minerals. While everyone’s preferences and tolerances differ, the following foods are a great place to start.
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-Lean proteins: Chicken breast, turkey, fish, shrimp, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, chickpeas, and beans.Fibre-rich fruit and vegetables: Spinach, broccoli, kale, Brussels sprouts, carrots, sweet potatoes, berries, apples, pears, and other colourful produce.Whole grains: Oats, quinoa, brown rice, barley, and whole-grain bread or wraps in appropriate portions.Healthy fats: Avocado, olive oil, nuts, seeds, and oily fish such as salmon.
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-During the first few weeks of treatment (or after increasing your dose) you may find softer, easy-to-digest foods more comfortable than larger, heavier meals. Options such as Greek yogurt, cottage cheese, scrambled eggs, overnight oats, protein smoothies, or natural applesauce can be easier to tolerate while still providing valuable nutrition.
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-For a more detailed breakdown of the best foods to eat, including serving sizes and protein content, see our What to Eat on a GLP-1 Diet guide.
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-Foods That Naturally Stimulate GLP-1 One question that often comes up is whether certain foods can naturally increase GLP-1 levels. The answer is yes! But only to a limited extent.
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-Your body naturally produces GLP-1 after you eat, and some foods appear to stimulate a greater release of this hormone than others. However, it’s important to understand that these natural increases are much smaller and shorter-lasting than the effects of GLP-1 medications. While diet can support your body’s natural GLP-1 response, it can’t replicate the effects of these medications.
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-Research suggests the following foods may help stimulate your body’s natural GLP-1 production:
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-Protein-rich foods , including eggs, chicken, fish, Greek yogurt, tofu, and legumes.Fibre-rich foods , particularly oats, barley, beans, lentils, fruit, and vegetables.Healthy fats , such as olive oil, avocado, nuts, and seeds.Fermented foods , including yogurt and kefir, which may support a healthy gut microbiome that plays a role in GLP-1 production, although research in this area is still emerging.
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-Perhaps the most interesting takeaway is that these are the same foods already recommended as part of a balanced GLP-1 diet. Whether you’re taking a GLP-1 medication or simply trying to support your body’s natural GLP-1 production, the nutritional advice remains largely the same: prioritise protein, fibre, healthy fats, and minimally processed whole foods.
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-What to Avoid on a GLP-1 Diet No foods are completely off-limits on a GLP-1 diet, but some are more likely to worsen side effects or make it harder to meet your nutritional goals.
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-Many people find that fried or greasy foods are harder to tolerate because GLP-1 medications slow stomach emptying, which can increase feelings of nausea or fullness. Ultra-processed foods and sugary drinks are also worth limiting, as they provide plenty of calories but relatively little protein, fibre, or other essential nutrients.
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-Some people may also notice that alcohol or spicy foods make symptoms such as nausea, heartburn, or acid reflux worse, although tolerance varies from person to person. While there is no known dangerous interaction between alcohol and GLP-1 medications, studies have found that many people naturally reduce their alcohol intake after starting treatment without intending to because the medication seems to lower the desire for it.
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-What a GLP-1 Diet Looks Like Day-to-Day A GLP-1 diet doesn’t have to be complicated. Rather than eating two or three large meals, many people find it more comfortable to eat five or six smaller, balanced meals and snacks spread throughout the day. This approach helps make protein and other key nutrients easier to consume while reducing the likelihood of nausea, bloating, or feeling overly full.
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-For example, a typical day might look like this:
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-Breakfast: Greek yogurt with blueberries and chia seedsMid-morning snack: Two boiled eggs with an appleLunch: Grilled salmon with spinach and quinoaAfternoon snack: Cottage cheese with cucumberDinner: Chicken breast with roasted broccoli and sweet potato
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-That structure hits roughly 100 grams of protein and 30+ grams of fiber, keeps each meal small enough to be comfortable, and doesn’t require anything unusual.
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-The exact foods you choose are less important than following the overall pattern. Aim to build each meal around protein, include plenty of fibre-rich plant foods, and keep portions small enough that they’re comfortable to eat. This makes it easier to meet your nutritional needs without feeling overly full.
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-Common Mistakes People Make on a GLP-1 Diet GLP-1 medications make eating less feel easier, but they can also create new challenges that many people don’t expect. Avoiding these common mistakes can help you get the best results from your medication while reducing the risk of side effects and nutritional deficiencies.
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-Not Eating Enough Protein Reduced appetite often means protein intake drops without you realising it. Since protein plays a key role in preserving lean muscle mass during weight loss, consistently eating too little can lead to muscle loss as well as fat loss.
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-Make protein the foundation of each meal and consider a protein shake if you’re struggling to meet your daily target through food alone.
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-Skipping Meals Because You’re Not Hungry It’s common to forget to eat when you’re taking GLP-1 medications, especially during the first few weeks of treatment. However, regularly skipping meals can make it difficult to get enough protein, fibre, vitamins, and minerals.
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-Instead of waiting until you feel hungry, try planning small, balanced meals or snacks at regular intervals throughout the day.
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-Not Drinking Enough Water GLP-1 medications can reduce your thirst as well as your appetite, making dehydration easier than you might expect. Drinking too little fluid can also contribute to constipation, headaches, and fatigue.
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-Keep a water bottle nearby and sip fluids consistently throughout the day rather than relying on thirst as your reminder to drink.
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-Eating Large Meals Because GLP-1 medications slow stomach emptying, large meals often cause more discomfort than smaller ones. Overeating can increase feelings of nausea, bloating, acid reflux, and fullness.
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-Eating smaller, balanced meals more frequently is usually a more comfortable approach and makes it easier to meet your nutritional needs over the course of the day.
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-Ignoring Side Effects Mild side effects such as nausea, constipation, bloating, or heartburn are common when starting GLP-1 medications or increasing your dose, but they shouldn’t simply be ignored. Often, small adjustments, such as eating smaller meals, choosing easy-to-digest foods, staying hydrated, or reducing greasy or spicy foods, can make a noticeable difference.
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-If side effects become severe, persistent, or make it difficult to eat or drink, it’s important to speak with your healthcare provider rather than trying to push through them.
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-Tools That Make Eating on a GLP-1 Diet Easier Meeting your protein target while eating fewer calories, planning several small meals each day, and keeping the right foods on hand can be challenging, especially when your appetite changes from one day to the next.
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-Fortunately, a few simple tools can make following a GLP-1 diet much easier.
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-A meal planning apps One of the biggest challenges on a GLP-1 diet is eating enough protein within a reduced calorie budget. A meal planning app that lets you set calorie and protein targets removes much of the daily guesswork by creating balanced meals that fit your goals.
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-Eat This Much is designed to do exactly that. Simply enter your calorie and protein targets (or use our Calorie Calculator to help) choose five meals per day (matching the eating pattern most dietitians recommend on GLP-1 medications), and it automatically generates a personalized meal plan along with a grocery list. This is extremely helpful on days when you don’t have much of an appetite or don’t feel like planning meals yourself.
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-Build a personalized GLP-1 meal plan in minutes! Set your calorie and protein goals, generate a weekly meal plan, and automatically create your grocery list.
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-Food Tracking Apps Tracking your food intake for the first few weeks can help you understand whether you’re consistently meeting your protein, fibre, and calorie goals. Many people are surprised to discover they’re eating far less protein than they thought once their appetite decreases.
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-Even short-term tracking can help identify nutritional gaps before they become a problem.
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-Work with a Registered Dietitian If you’re struggling to manage side effects, meet your nutritional needs, or adapt your diet to your health conditions, working with a registered dietitian can be invaluable. The 2024 joint scientific statement on nutrition and GLP-1 medications recommends involving a registered dietitian where appropriate, especially for people at risk of inadequate nutrient intake or muscle loss.
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-A dietitian can provide personalized advice that goes beyond the general guidance covered in this article.
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-Getting Started with a GLP-1 Diet Starting a GLP-1 diet doesn’t have to be complicated and overhaul your eating habits overnight. Rather than trying to change everything at once, focus on building a few sustainable habits that you can maintain over the long term.
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-Start by making protein the priority at each meal, include plenty of fibre-rich foods, choose mostly nutrient-dense ingredients, and eat smaller portions that feel comfortable. If side effects make eating difficult, adjust your food choices and meal timing rather than skipping meals altogether.
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-Remember that there’s no single “perfect” GLP-1 diet. The best approach is one that helps you consistently meet your nutritional needs while fitting your lifestyle and preferences. Over time, these small habits can make a significant difference to both your weight loss results and your overall health.
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-Frequently Asked Questions Do you have to follow a specific diet while taking GLP-1 medications? No. There isn’t a formal diet that you’re required to follow, but what you eat has a real impact on both your results and your side effects. Eating a balanced diet that prioritises protein, fibre, nutrient-dense foods, and adequate hydration can help you meet your nutritional needs, manage side effects, and support healthy, sustainable weight loss while taking GLP-1 medications.
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-How much protein do you need on a GLP-1 diet? Aim for around 25–30 grams of protein per meal, with a daily total of about 1.2 grams per kilogram of body weight. For a 150-pound person, that’s roughly 80 grams per day. Spread across five small meals, that’s around 16 grams per meal, which you can hit with a serving of Greek yogurt, a couple of eggs, or a portion of chicken. If you’re unsure how much protein you need, speak with a registered dietitian or healthcare professional.
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-Can you eat carbohydrates on a GLP-1 diet? Yes. Carbohydrates don’t need to be eliminated. Whole grains, fruit, vegetables, legumes, and other high-fibre carbohydrate sources can all be part of a healthy GLP-1 diet. The focus should be on choosing nutrient-dense carbohydrates and limiting highly processed or sugary options where possible.
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-Can you drink alcohol on a GLP-1? There are no known dangerous interactions between GLP-1 medications and alcohol. However, alcohol can worsen nausea and acid reflux, two things GLP-1s already tend to cause. Many people on these medications find they naturally drink less without trying to. If you do drink, small amounts with food are easier to tolerate than drinking on an empty stomach.
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-Is a GLP-1 diet the same as Mediterranean or keto? It overlaps with both but isn’t identical to either. It shares the emphasis on lean proteins, vegetables, whole grains, and healthy fats just like the Mediterranean diet , and it’s not intentionally low-carb like keto, though refined carbs are limited. The main difference is the focus on small, frequent meals and soft foods, neither of which is part of Mediterranean or keto diet guidelines .
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-Is a GLP-1 diet only for weight loss? Not necessarily. While many people follow a GLP-1 diet to support weight loss, the same nutritional principles can also help people taking GLP-1 medications for type 2 diabetes or other medical reasons. The goal is to support overall health, preserve muscle mass, reduce side effects, and ensure you’re getting adequate nutrition.
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-Can you naturally increase GLP-1 through food? Certain foods, including protein-rich foods, fibre-rich foods, healthy fats, and some fermented foods, can stimulate your body’s natural GLP-1 production. However, these effects are much smaller and shorter-lasting than those of GLP-1 medications and shouldn’t be considered a replacement for treatment.
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Low-Carb Diet: Complete Beginner’s Guide to Getting Started
- Tue, 30 Jun 2026 15:36:31 +0000
- /blog/?p=985
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- You cut back on carbs for a few days and the scale drops almost immediately. You feel lighter, less bloated, maybe even less hungry, then someone tells you it’s all water weight, carbs are essential, and cutting them is unsustainable. So which is it?
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-Low-carb diets have been around for decades, yet they are still misunderstood. Some people use them to lose weight. Others use them to stabilize blood sugar. And some try them briefly, feel better, and never quite understand why.
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-The reality is that “low-carb” can mean very different things depending on how it’s structured. Done thoughtfully, it can improve appetite control and metabolic markers. Done poorly, it can turn into a restrictive cycle of cutting foods without a clear plan. Understanding how a low-carb diet actually works makes all the difference.
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-Low-Carb Diet at a Glance
-Low-carb range: Typically 50-130g carbs per day (varies by person and goal)Very low-carb: 20-50g per day (more extreme; higher side effects)Foundation foods: Non-starchy vegetables, proteins, healthy fatsCommon mistake: Too little fiber and electrolytes early onWeight loss: Works for many people when calories are controlledBest approach: Focus on whole foods, not low-carb substitutes
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-What is a Low-Carb Diet? A low-carb diet simply means reducing the amount of carbohydrates you eat compared to a typical diet. It does not mean removing carbs entirely. Instead, it shifts the focus toward protein, healthy fats, and non-starchy vegetables, while limiting foods like bread, pasta, rice, sugar, and heavily processed snacks.
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-Carbohydrates are not “bad,” but lowering them changes how your body regulates blood sugar, hunger, and energy. The exact definition of low carb depends on how far you reduce them and what your goal is.
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-How Low Is “Low Carb”? There is no single number that defines it. Low-carb can range from moderate to very restrictive:
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-Moderate low-carb (100–150g per day): This is easier to sustain and works well for general weight loss and energy. You can include most vegetables and some whole grains.
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-Low-carb (50–100g per day): More restrictive. Stronger appetite control and faster initial results for many people. Limits most grains and starchy vegetables.
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-Very low-carb (20–50g per day): Similar to the keto diet but slightly more flexible. It often produces the fastest short-term changes, but it is also the hardest to maintain and may increase the likelihood of side effects.
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-Low-Carb vs Keto vs Low-Fat These three diets are often grouped together, but they’re not the same. Each one reduces something different:
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-low-carb focuses on lowering carbohydrates
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-keto pushes carbs extremely low to reach ketosis
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-a low-fat diet prioritises reducing fat intake instead.
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-The structure, flexibility, and long-term sustainability can vary significantly depending on which approach you choose.
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-The table below highlights the key differences so you can see how they compare side by side.
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-Low-Carb Keto Low-Fat Carbs per day 50-150g 20-50g High (45-65% of calories) Fat intake Moderate to high Very high Low Strictness Flexible Very strict Moderate Ease of adherence High Low to moderate Moderate Speed of results Steady Fast initially Steady
Why People Follow a Low-Carb Diet People choose low-carb diets for different reasons, and not all of them are about rapid weight loss. Some prefer the simplicity of tracking carbohydrates instead of counting every calorie. Others notice fewer blood sugar spikes and crashes when carbs are reduced, which can mean steadier energy and fewer afternoon slumps.
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-For people with type 2 diabetes, lowering carbohydrate intake may also help improve blood sugar control, sometimes reducing medication needs under medical supervision.
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-There is also a practical side. Cutting back on carbs often means eating fewer ultra-processed foods, since many of them are built around refined grains and added sugars. And for some people, low carb simply feels easier. They stay fuller on protein and fat, snack less, and find the structure fits their lifestyle better than other approaches.
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-Ready to start a low-carb diet that’s easy to stick to? Get free, fully customized, and nutritionally balanced meal plans built around your carb limits, calories and goals.
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-Benefits of a Low-Carb Diet A well-structured low-carb diet can lead to noticeable changes fairly quickly, especially in appetite, energy, and blood sugar control. The results depend on how it’s implemented and the quality of the foods chosen.
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-Weight Loss Many people see the scale drop within the first week. Some of that early loss is water weight, since carbohydrates are stored with water in the body. After that initial shift, fat loss can follow if overall calorie intake is lower.
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-One reason low-carb diets can support weight loss is appetite control. Meals built around protein, vegetables, and healthy fats tend to keep people fuller for longer, which often makes it easier to eat less without feeling like they are constantly restricting.
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-Health Benefits Lowering carbohydrate intake can improve blood sugar control, especially for people with type 2 diabetes or insulin resistance. Some individuals report fewer energy dips during the day and more stable mental focus. Triglyceride levels also often improve on blood tests.
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-That said, the benefits are not automatic. A low-carb diet based on whole foods will produce very different results than one built around processed, high-fat, low-carb products. Food quality still matters.
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-Risks and Side Effects Lowering carbohydrates changes how your body uses fuel. For most people, the adjustment is temporary, but it can feel uncomfortable in the first week or two.
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-Common early side effects include:
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-Headaches and fatigue – Sometimes called “carb flu” or “induction flu,” this happens as your body shifts toward burning more fat. It usually lasts 3–7 days.Constipation – Cutting carbs often means cutting fiber at first, especially if vegetables are not increased to compensate.Bad breath – As your body increases fat burning, certain byproducts can affect breath temporarily.Muscle cramps – These are often linked to fluid and electrolyte shifts.
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-These symptoms are usually short-lived and manageable with a few adjustments.
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-How to Reduce the Side Effects Most early issues come from fluid and electrolyte changes, not from carbohydrates themselves. A few simple steps can make the transition smoother:
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-Stay hydrated and replace electrolytes. Drink plenty of water and consider adding a pinch of salt to water occasionally. When carbs are reduced, your body releases stored water, which also shifts sodium levels.Prioritise fiber. Eat plenty of non-starchy vegetables. If needed, add chia seeds, ground flaxseed, or psyllium husk to support digestion.Do not cut calories aggressively at the start. Let your body adapt to lower carbs first. Once things feel stable, adjust calories if weight loss is your goal.Consider magnesium supplements. Your muscles might start to cramp as magnesium intake can drop when certain foods are reduced.
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-Who Should Be Extra Careful Low-carb diets are not appropriate for everyone without supervision. If you fall under any of the categories below, make sure to consult with a health care professional before making any changes to your diet.
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-People with type 1 diabetes as carbohydrate reduction significantly affects insulin requirements.Pregnant or breastfeeding women .People with kidney disease may need to limit protein, which is often higher on low-carb diets.Anyone with a history of eating disorders should approach carbohydrate restriction cautiously, as it can trigger restrictive patterns.People taking blood sugar–lowering medications may need dose adjustments under medical supervision.
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-What to Eat on a Low-Carb Diet A low-carb diet works best when it’s built around whole foods, not just removing bread and sugar. The goal is to centre meals on vegetables and protein, use fats intentionally, and include carbohydrates strategically.
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-Non-starchy vegetables should make up the base of most meals. Leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms, asparagus, and green beans are all low in carbohydrates and high in fiber and nutrients. These can be eaten generously.
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-Protein sources such as eggs, chicken, fish, lean beef, pork, tofu, and tempeh help maintain muscle and keep you satisfied between meals.
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-Healthy fats including olive oil, avocado, nuts, seeds, and nut butters add flavour and satiety. They are calorie-dense, so they should be used deliberately rather than poured freely.
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-Quality carbohydrates in smaller portions can still fit depending on your target. Berries, beans, lentils, Greek yogurt, and quinoa provide fiber and nutrients without pushing carb intake excessively high.
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-Healthy Low-Carb Snacks Snacks are optional, but if you need one, focus on protein or fat rather than refined carbs. The goal is to avoid turning “low-carb” into constant snacking on processed products.
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-Good options include:
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-Unsweetened Greek yogurt with a few berries
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-Hard-boiled eggs
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-Cottage cheese (if tolerated)
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-Almonds or other tree nuts
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-Celery or peppers with guacamole
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-Deli meat roll-ups with cheese
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-Jerky (check for added sugar)
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-Cheese sticks
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-The Simple Plate Method If you don’t want to count grams, structure your plate visually:
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-Half your plate: non-starchy vegetablesOne quarter: proteinThe remainder: healthy fats (half an avocado or similar)Optional: a small portion of quality carbs such as berries, beans, or a small serving of whole grains if your carb target allows
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-This approach keeps meals balanced and practical without needing to track every number.
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-Creating balanced low-carb meal plans that hit your carb targets and nutrient needs takes planning. If you want a low-carb meal plan personalized to your needs, automatically generate one complete with recipes and a grocery list with Eat This Much.
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-What to Avoid on a Low Carb Diet A low-carb diet is less about banning foods and more about recognising where carbohydrates add up quickly. Many high-carb foods are obvious, but others are marketed as healthy or harmless. Knowing what to limit makes the diet much easier to follow consistently.
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-Try to avoid as much as possible the following:
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-Sugary foods and drinks: Soda, fruit juice, sweetened coffee drinks, candy, and desserts are the fastest way to exceed your carb target. These spike blood sugar and rarely provide lasting fullness.Refined grains: White bread, regular pasta, white rice, and most breakfast cereals are high in carbohydrates and low in fiber. They digest quickly and often leave you hungry again soon after.Ultra-processed snacks: Chips, crackers, packaged baked goods, and snack bars can contain more carbohydrates than you expect, especially when portion sizes are small.“Low-fat” products: Many low-fat yogurts, sauces, and packaged foods replace fat with added sugar. Lower fat does not automatically mean lower carb.Hidden carbohydrates: Sauces, salad dressings, marinades, flavoured yogurts, and condiments often contain added sugars or starches. Reading labels on these items becomes important once you are actively tracking carbs.
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-Easy Low-Carb Swaps
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-Making a few simple ingredient swaps can significantly reduce your daily carb intake without completely changing the meals you enjoy. Replacing foods like white rice, pasta, bread, and wraps with lower-carb alternatives such as cauliflower rice, zucchini, lettuce wraps, or rice paper sheets helps cut carbs while still keeping meals filling and satisfying.
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-These easy low-carb swaps are practical, widely available, and simple to incorporate into everyday cooking.
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-7-Day Low-Carb Meal Plan Below is a simple example of what a balanced low-carb week can look like. It’s not a strict schedule, just a practical template to show how meals can be structured around vegetables, protein, and healthy fats while keeping carbohydrates controlled. Swap foods based on your preferences, budget, and carb target.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach and avocado Grilled chicken with side salad and olive oil dressing Baked salmon with roasted asparagus and cauliflower mash Cheese and almonds Tuesday Greek yogurt with almonds and berries Ground beef lettuce wraps with cheese, cucumber, and tomato Pork chops with roasted broccoli and peppers Celery sticks with peanut butter Wednesday Omelet with mushrooms and cheese Cobb salad with bacon, egg, avocado, and grilled chicken Garlic butter chicken thighs with green beans Hard boiled eggs Thursday Smoothie with almond milk, spinach, protein powder, and peanut butter Tuna salad with cucumber and olives Ground turkey with zucchini noodles and pesto Macadamia nuts Friday Fried eggs with turkey bacon and tomatoes Cauliflower rice bowl with shrimp and vegetables Bunless beef burgers with salad and coleslaw Olives and cucumber slices Saturday Cottage cheese with walnuts and cinnamon Chicken Caesar salad without croutons Grilled steak with sautéed spinach and mushrooms String cheese Sunday Low-carb pancakes made with almond flour Rotisserie chicken with roasted vegetables Pork belly with broccoli and cauliflower cheese Mixed nuts
Creating balanced low-carb meal plans that hit your carb targets and nutrient needs takes planning. If you want a low-carb meal plan personalized to your needs, automatically generate one complete with recipes and a grocery list with Eat This Much.
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-How To Get Started on a Low-Carb Diet Starting low-carb does not require a dramatic overhaul overnight. The most sustainable approach is structured, gradual, and practical. The goal is to lower carbohydrates while keeping meals balanced and realistic for your lifestyle.
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-Step 1: Decide How Low You’re Going “Low carb” can mean 120 grams per day or 40 grams per day. Decide which range fits your goal. If you are focused on general weight loss and energy stability, a moderate low-carb approach is often easier to sustain. If you are targeting blood sugar control, you may choose a lower range under medical guidance.
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-Step 2: Remove the Obvious Carb Sources Start with the biggest contributors: sugary drinks, desserts, white bread, pasta, and highly processed snacks. You do not need to eliminate every carb on day one, but removing the obvious sources creates immediate structure.
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-Step 3: Rebuild Your Meals Do not just subtract carbs, replace them. Base meals around non-starchy vegetables and protein, then add healthy fats intentionally. If your plate is balanced, you will feel fuller and less tempted to snack. If meals feel small or unsatisfying, you likely need more protein or vegetables.
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-Step 4: Manage the First Week Expect a brief adjustment period. You may feel slightly tired or foggy for a few days as your body adapts. Staying hydrated, adding salt to food, and not cutting calories aggressively at the same time helps reduce this transition phase. Most early discomfort passes within a week.
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-Step 5: Build a Routine You Can Maintain Find 3–5 low-carb meals you enjoy and rotate them. Practice reading labels. Plan ahead before eating out. The goal is consistency, not perfection. A low-carb diet works best when it becomes predictable and simple, not when it feels extreme or temporary.
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-The Bottom Line A low-carb diet can be an effective tool for weight loss, appetite control, and improving blood sugar for the right person. Many people find they feel fuller, snack less, and experience fewer energy crashes when carbohydrates are reduced thoughtfully.
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-But low carb is not magic. Results depend on food quality, overall calorie intake, and how sustainable the approach is for you. Replacing bread with vegetables and protein is very different from replacing it with processed “low-carb” products.
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-The key question is not whether low carb works in theory, but whether it works for your goals, health status, and lifestyle. If it helps you feel better and eat more intentionally, it may be a useful long-term strategy. If it feels restrictive or difficult to maintain, a more moderate approach may be a better fit.
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-Ready to start a low-carb diet that’s easy to stick to? Get free, fully customized, and nutritionally balanced meal plans built around your carb limits, calories and goals.
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-FAQs What is the purpose of a low-carb diet? The main purpose is to reduce carbohydrate intake so your body relies more on protein and fat for energy. For many people, this helps control appetite, stabilise blood sugar, and support weight loss. Some use it specifically to improve insulin resistance or manage type 2 diabetes under medical supervision.
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-How many carbs per day is considered low carb? It depends on the approach. Moderate low-carb usually falls between 100–130 grams per day. Lower-carb plans range from 50–100 grams, and very low-carb plans can drop to 20–50 grams. The right level depends on your goals and how your body responds.
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-Will I lose weight on a low-carb diet? You can, especially if lowering carbs helps you eat fewer calories overall. Many people feel fuller on protein and healthy fats, which makes it easier to reduce intake naturally. However, weight loss still depends on overall calorie balance.
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-Is low carb the same as keto? No. Keto is a very low-carb approach designed to push the body into ketosis. Low carb is broader and can include higher carb ranges that do not necessarily lead to ketosis. You can eat low carb without following strict keto rules.
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-Are carbs bad for you? Carbohydrates are not inherently bad. Whole-food carb sources like vegetables, fruit, and legumes provide fiber and nutrients. The issue is often refined carbohydrates and added sugars, not carbohydrates themselves.
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-Will I feel tired when eating low carb? Some people experience temporary fatigue, headaches, or brain fog in the first few days as their body adjusts. Staying hydrated and maintaining electrolytes can help. These symptoms usually resolve within a week.
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-Can I exercise on a low-carb diet? Yes. Light to moderate exercise is usually fine. High-intensity training may feel harder at first, but many people adapt over time. Athletes may need a slightly higher carb intake depending on performance demands.
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-Is a low-carb diet safe long term? For many healthy adults, a well-planned low-carb diet can be safe long term. However, people with type 1 diabetes, kidney disease, or those taking blood sugar medications should consult a healthcare professional before making major changes. Food quality and balance remain important.
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Best MyFitnessPal Alternatives in 2026 (10 Free and Paid Options)
- Thu, 11 Jun 2026 10:14:59 +0000
- /blog/?p=1045
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- MyFitnessPal has been the default calorie tracking app for over a decade, but 2026 has tested that loyalty. Between the recent redesign, features disappearing behind a paywall, and a free tier that just doesn’t satisfy its users anymore, more people are looking for a MyFitnessPal alternative than at any point in the app’s history.
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-We researched and tested over 20 calorie tracking and meal planning apps to find the ones that genuinely do something better than MFP. The 10 below range from free calorie trackers with impressive features, to automated meal planners that remove the daily decision of what to eat, to adaptive macro coaches that adjust your targets based on real results.
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-Whether you need a cheaper alternative to MyFitnessPal, a more accurate one, or something that takes an entirely different approach to nutrition, we found an option that fits.
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-Why People Are Switching From MyFitnessPal The recent redesign has moved many of the features that used to be free behind the Premium paywall, and the price tag now sits at $79.99/year. Some still consider MyFitnessPal to be free, but is it really? Technically yes, but the free tier is now so limited that most serious food and calorie trackers need Premium to get basic functionality like barcode scanning and custom macro goals.
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-Many users feel core tracking features should not require a subscription at all when other apps offer barcode scanning, full macro tracking, and verified databases at no cost.
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-What the Alternatives Do Better If you’ve been searching for apps like MyFitnessPal, the good news is that the alternatives have gotten significantly better. Some now offer verified food databases that are more accurate than MyFitnessPal’s user-submitted entries. Others have leaned into AI photo logging, adaptive calorie coaching, or automated meal planning in ways MyFitnessPal has not matched.
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-Several apps similar to MyFitnessPal offer genuinely generous free tiers, and a few of them actually give you more functionality at no cost than MFP does on its paid plan.
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-Quick-Pick Comparison App Best For Price Platforms One-Line Verdict Eat This Much Automated meal planning Free / $5-$15/mo iOS, Android, Web The only app that builds your entire meal plan for you instead of just logging what you ate Cronometer Micronutrient tracking Free / $4.99-$10.99/mo iOS, Android, Web Tracks 84+ nutrients with USDA-verified accuracy; unmatched data depth MacroFactor Adaptive macro coaching $5.99-$11.99/mo iOS, Android Adjusts your calorie targets weekly based on actual weigh-in results, not static formulas Lose It! Budget-friendly tracking Free / $3.33-$9.99/mo iOS, Android, Web Solid all-rounder at half the annual cost of MFP Premium FatSecret Free calorie tracking Free / ~$6.99–$14.99/mo iOS, Android, Web Full barcode scanning, macro tracking, and community features without paying a cent MyNetDiary Comprehensive free tier Free / $5-$8.99/mo iOS, Android, Web 108 nutrients, no ads, staff-verified database, all on the free plan YAZIO Intermittent fasting Free / $3.99-$6.99/mo iOS, Android Best integration of calorie tracking with multiple fasting protocols Foodnoms Privacy-first tracking Free / $3.33-$5.99/mo iOS, Mac, Watch All data stays in iCloud; no ads, no account required Lifesum Structured diet programs Free / $3.75-$9.99/mo iOS, Android 15+ guided diet plans with curated recipes and auto-adjusted macros Carb Manager Keto and low-carb Free / $3.33-$7.99/mo iOS, Android, Web Built from the ground up around net carb calculations
How We Chose These Apps This list started with 20+ calorie tracking and meal planning apps that appear consistently in search results, Reddit recommendations, app store rankings, and health publication reviews. The final 10 were selected based on four criteria:
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-1. How well they address a specific MFP pain point (pricing, accuracy, feature depth, or functionality gap)
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-2. Whether they bring something genuinely different to the table
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-3. The quality of their free tier
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-4. Their track record with real users (app store ratings, community sentiment, publication reviews).
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-Pricing, feature availability, and app store ratings were verified and, where possible, we referenced third-party reviews (CNN Underscored, Lifehacker, Fortune) and user discussions on Reddit and community forums to compliment our hands-on evaluation.
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-Our MyFitnessPal Alternative App Reviews Whether you want a free app like MyFitnessPal without the paywall, a better app for data accuracy, or a MyFitnessPal replacement that takes a completely different approach to nutrition, the reviews below cover it. Each app is assessed for what it does best, its honest downsides, and how it compares to MFP directly.
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-1. Eat This Much — Best for Automated Meal Planning Eat This Much is the only app on this list that does the planning for you. Instead of logging food after the fact, it generates a complete daily or weekly meal plan based on your calorie target, macronutrient (macro) split, dietary preferences, and budget.
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-Who it is best for: People who are tired of the daily “what should I eat” decision and want a tool that removes that friction entirely. It’s especially useful for anyone following a specific diet (keto, vegan, paleo, Mediterranean) who wants plans that match their restrictions without manual effort.
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-What stands out: The automation. You set your calories, pick your diet type, specify how many meals you want per day, and Eat This Much generates a full plan with recipes and a grocery list. The Instacart and AmazonFresh integration means you can go from plan to delivered groceries in a few taps.
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-It also syncs with Apple Health and Google Fit, so your nutrition data flows into your broader health tracking setup. CNN Underscored named it Best Meal Planning App for 2025, and the 4.7-star rating across 22,000+ reviews backs that up.
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-The downside: Eat This Much is a meal planner, not a calorie logger. If what you really want is to scan barcodes at lunch and track your macros in real time, this is not the right tool. It solves a different problem: planning what to eat ahead of time rather than recording what you already ate. The free tier is limited to daily plans, weekly planning and full customization require Premium at $5/month (annual).
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-If you are choosing between Eat This Much and MyFitnessPal: MFP is a food diary, while Eat This Much is a food planner. If you spend more time deciding what to eat than logging what you ate, Eat This Much eliminates that problem entirely. At $60/year vs. MFP’s $79.99/year, it costs less and does something MFP’s meal planner (locked behind Premium+) still doesn’t do as well.
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-Pricing: Free (daily plans), Premium $5/month billed annually ($60/year) or $15/month. 14-day free trial with a 30-day money-back guarantee.
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-2. Cronometer — Best for Micronutrient Tracking Cronometer is what you switch to when you realize MyFitnessPal’s food database is full of user-submitted errors and you want data you can actually trust.
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-Who it is best for: Anyone who tracks beyond calories and basic macros. If you care about hitting your zinc, magnesium, vitamin D, or omega-3 targets, Cronometer is the only consumer app that tracks 84+ nutrients using USDA-verified and NCC research-grade data.
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-What stands out: Database accuracy. Every food entry is staff-verified or sourced from USDA FoodData Central , which eliminates the guesswork that comes with MyFitnessPal’s crowdsourced entries. The micronutrient reporting is genuinely useful, you can see at a glance which vitamins and minerals you are consistently low on, which makes it practical for anyone managing a restricted diet or specific health goals.
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-The downside: The free version caps your historical data at 7 days and shows ads. If you want unlimited history, the Oracle Nutrient Search feature, and ad-free use, you need Gold at $4.99/month (annual). The interface is also more clinical than playful. If you want gamification or social features, look elsewhere.
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-If you are choosing between Cronometer and MyFitnessPal: It comes down to database trust, MFP has more food entries, but many are user-submitted duplicates with inconsistent data. Cronometer has fewer entries, but every one is verified. For anyone tracking micronutrients or following medical dietary advice, Cronometer is the safer choice.
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-Pricing: Free (7-day history, ads). Gold $4.99/month annual ($59.88/year) or $10.99/month. Pro for professionals at $39.99/month.
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-3. MacroFactor — Best for Adaptive Macro Coaching MacroFactor is the smartest calorie tracker available if you are willing to pay for it. Its adaptive algorithm recalculates your actual energy expenditure every week based on real weigh-in data, which means your calorie targets evolve with you instead of staying static.
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-Who it is best for: Dedicated lifters, physique competitors, and anyone running a structured cut or bulk who needs their calorie targets to adjust automatically as their metabolism adapts. It’s also strong for anyone skeptical of TDEE calculators .
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-What stands out: The expenditure algorithm. Most apps set a calorie target based on a formula and never revisit it. MacroFactor watches your actual weight trend against your food intake and adjusts weekly. If your weight loss stalls, it does not just tell you to eat less. It recalculates what your body is actually burning and suggests a new target. The food database is NCC-derived and verified, so the data feeding the algorithm is reliable. Over 400,000 users and a 4.8-star rating on both app stores.
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-The downside: There is no free tier. At $5.99/month (annual), it’s a paid-only app. And in 2026, the logging experience feels dated compared to apps with AI photo recognition or voice logging. Every food still requires a manual database search. If fast logging matters more than smart coaching, this will feel slow.
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-If you are choosing between MacroFactor and MyFitnessPal: MacroFactor costs less than MFP Premium ($71.99/year vs $79.99/year) and offers a verified food database plus adaptive coaching that MFP doesn’t have. The trade-off is no free tier and no social features.
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-Pricing: $5.99/month annual ($71.99/year), $7.99/month on a 6-month plan, or $11.99/month. 7-day free trial.
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-4. Lose It! — Best for Budget-Friendly Tracking Lose It! is the most natural direct replacement for MyFitnessPal. It covers the same core use case (calorie and macro logging) at a significantly lower price point, with a cleaner interface and a free tier that, while recently trimmed, still works for basic tracking.
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-Who it is best for: Anyone who liked what MyFitnessPal used to be and wants something similar without the $79.99/year price tag. Lose It! Premium at $39.99/year is exactly half the cost.
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-What stands out: The value proposition. At $3.33/month on the annual plan, Premium unlocks barcode scanning, macro breakdowns, meal planning, device syncing, and community tools. The interface is cleaner than MFP and the social features, like challenges and friend groups, give it a community feel that many switchers appreciate. There is also a $299.99 lifetime option for people who want to stop thinking about subscriptions.
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-The downside: In 2026, Lose It! followed MFP’s lead and moved barcode scanning into Premium for new users. The free tier is now limited to manual food search and basic logging, which makes it less compelling as a free alternative than it used to be. The food database is also user-submitted, which means the same accuracy issues as MFP.
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-If you are choosing between Lose It! and MyFitnessPal: If price is the primary reason you’re leaving MFP, Lose It! is the most straightforward switch with the same general feature set, half the annual cost, and a cleaner interface. The database quality is comparable (both crowdsourced), so it really comes down to price and UI preference.
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-Pricing: Free (basic logging). Premium $39.99/year or $9.99/month. Lifetime $299.99.
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-5. FatSecret — Best for Completely Free Calorie Tracking FatSecret offers the most generous free tier of any major calorie tracking app. Barcode scanning, macro tracking, weight logging, and full community access are all available without paying anything.
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-Who it is best for: Anyone who wants functional calorie and macro tracking without a subscription. If you are leaving MFP specifically because of the paywall, FatSecret proves you don’t need to pay for the basics.
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-What stands out: The free tier includes everything most people actually need: a 380,000+ food database, barcode scanning, macro tracking, weight logging, and community support. No ads gating features, no 7-day trial bait. Premium adds AI photo logging (Smart Food Scan), a meal planner, recipe logging, and a Smart Assistant, but the free version is genuinely complete for straightforward calorie tracking.
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-The downside: The interface feels dated compared to newer apps. Navigation is functional but not intuitive, and the design hasn’t kept pace with competitors like YAZIO or Lifesum. The food database is large but not verified to the standard of Cronometer or MacroFactor, so occasional inaccuracies crop up. Premium pricing also varies by region (roughly $6.99 to $14.99/month in the US), with no free trial to test paid features.
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-If you are choosing between FatSecret and MyFitnessPal: If you used MFP’s free tier and are frustrated that features keep disappearing behind the paywall, FatSecret gives you more for free than MFP does. The trade-off is a less polished interface.
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-Pricing: Free (barcode scanning, macros, community). Premium varies by region, approximately $6.99 to $14.99/month or $38.99 to $59.99/year.
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-6. MyNetDiary — Best for Comprehensive Free Features MyNetDiary is the most underrated app on this list. It can track up to 108 nutrients, offers barcode scanning, a staff-verified 2 million+ food database, and zero ads, all on the free plan. It’s a surprisingly feature-rich option for anyone who wants detailed nutrition tracking without paying for a premium subscription.
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-Who it is best for: Detail-oriented trackers who want verified data and deep nutrient visibility without paying for it. One of the most appealing features for anyone managing specific health conditions or on GLP-1 medications is the dedicated GLP-1 tracking features, including medication reminders, symptom tracking, and custom meal plans.
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-What stands out: The free version is remarkably complete. Most apps gate micronutrient tracking, ad-free use, or barcode scanning behind a paywall. MyNetDiary gives you all three for free. The database is 100% staff-verified (built on USDA FoodData Central and the University of Minnesota NCC database ), which puts it in the same accuracy tier as Cronometer but without requiring a paid subscription to access full features.
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-The downside: The app has a steeper learning curve than simpler trackers like Lose It! or YAZIO. The sheer amount of data available (108 nutrients) can feel overwhelming if you just want to count calories. Premium ($59.99/year) adds AI meal scanning, intermittent fasting tools, and adaptive calorie goals. Premium Plus ($99.99/year) layers on AI coaching, which is useful but expensive.
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-If you are choosing between MyNetDiary and MyFitnessPal: MyNetDiary’s free plan is more feature-rich than MFP’s free plan in every measurable way: more tracked nutrients, verified data, no ads. The only area where MFP wins is the size of its social community.
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-Pricing: Free (108 nutrients, barcode scanning, no ads). Premium $59.99/year. Premium Plus $99.99/year.
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-7. YAZIO — Best for Intermittent Fasting + Calorie Tracking YAZIO is the best option for anyone who practices intermittent fasting alongside calorie tracking. While most apps bolt on a basic fasting timer as an afterthought, YAZIO integrates multiple fasting protocols (16:8, 5:2, and others) directly into the calorie tracking workflow.
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-Who it is best for: Intermittent fasters who also track calories or macros. It’s also a strong choice for users outside the US, as YAZIO has fantastic coverage of European grocery brands and international foods compared to most US-centric apps.
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-What stands out: The fasting integration is well designed. You get a built-in fasting timer, ketosis tracking, fasting history, and multiple IF protocols, all connected to your daily calorie and macro data. PRO also includes 2,900+ recipes and AI photo logging. The interface is clean and modern, more visually polished than MFP or FatSecret.
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-The downside: The free version is limited to basic calorie tracking and a simple fasting timer. Barcode scanning, AI photo logging, advanced fasting programs, and macro tracking all require PRO at $3.99/month (annual). The food database is also not verified to Cronometer or MyNetDiary standards.
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-If you are choosing between YAZIO and MyFitnessPal: MFP added intermittent fasting tracking in Premium, but it’s just a basic timer. YAZIO’s fasting features are more developed and better integrated with nutrition tracking. At $47.90/year vs MFP’s $79.99/year, it also costs significantly less.
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-Pricing: Free (basic tracking). PRO $3.99/month annual ($47.90/year) or $6.99/month. 7-day free trial.
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-8. Foodnoms — Best for Privacy-Conscious Apple Users Foodnoms is the nutrition tracker for people who want to track their food without their food tracking them back. All data is stored in iCloud, no account is required, and there are no ads or third-party data sharing.
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-Who it is best for: Apple ecosystem users who value privacy and want a simple, well-designed tracker without the bloat of larger apps. If you use an iPhone, iPad, Mac, and Apple Watch, Foodnoms integrates natively across all of them via Siri, Shortcuts, and widgets.
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-What stands out: The privacy model. In a category where most apps monetize user data or serve ads, Foodnoms charges a straightforward subscription and keeps your data on your device. The app reads and writes nutrition data to Apple Health (calories, macros, vitamins, minerals, water, caffeine), so it plays well with the broader Apple health ecosystem. AI photo analysis was added recently for faster meal logging.
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-The downside: Apple only. No Android version, no web app. If you switch platforms or need cross-platform access, this is a dealbreaker. The food database is also smaller than MFP or FatSecret, though barcode scanning covers most packaged foods. The social and community features that a lot of MFP users rely on don’t exist here.
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-If you are choosing between Foodnoms and MyFitnessPal: If you are an iPhone user who is uncomfortable with MFP’s data practices or tired of ads in the free tier, Foodnoms is a clean, private alternative. You trade social features and database size for privacy and a polished Apple-native experience.
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-Pricing: Free (unlimited tracking, barcode scanning). Foodnoms+ $39.99/year. Family plan $69.99/year (up to 6 users via Apple Family Sharing).
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-9. Lifesum — Best for Structured Diet Programs Lifesum is the best choice if you want more than a food diary. Rather than just tracking what you eat, it offers 15+ structured diet plans (keto, Mediterranean, vegan, paleo, high-protein, and more) with curated recipes and auto-adjusted macro targets for each one.
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-Who it is best for: People who want guided structure rather than a blank food diary. If you know you want to try the Mediterranean diet but don’t know where to start, Lifesum gives you a plan with daily targets, recipes, and food suggestions tailored to that specific approach.
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-What stands out: The diet plan library. Each plan adjusts your daily calorie and macro targets, surfaces relevant recipes, and curates food suggestions based on the diet you selected. The interface is one of the most visually appealing in the category, with a meal rating system that gives quick feedback on whether your choices align with your plan. The fasting timer supports 16:8, 5:2, and 6:1 protocols.
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-The downside: The free version is heavily limited with ads, restricted features, and no access to diet plans or recipes. Premium unlocks everything but pricing has crept up, and at $44.99/year it’s not the cheapest option on this list. The food database, while decent, isn’t verified to the standard of Cronometer or MyNetDiary.
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-If you are choosing between Lifesum and MyFitnessPal: MFP Premium+ added a meal planner in 2026, but it’s primarily a recipe browser. Lifesum’s diet plans are more structured and opinionated, with daily targets and food recommendations that adjust based on which plan you follow. If you want guidance rather than just logging, Lifesum delivers more.
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-Pricing: Free (limited). Premium $3.75/month annual ($44.99/year) or $9.99/month. Family plan $59.99/year (up to 5 users). 7-day free trial.
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-10. Carb Manager — Best for Keto and Low-Carb Dieters Carb Manager is the go-to app for anyone following a low-carb or ketogenic diet . While other trackers treat keto as one option among many, Carb Manager was built around net carb calculations from the start.
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-Who it is best for: Keto dieters, low-carb followers, and anyone who needs their app to think in net carbs (total carbs minus fiber) rather than total carbs. Also useful for people managing blood sugar who need precise carbohydrate data.
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-What stands out: Net carb tracking is front and center. The app automatically calculates net carbs for every food, which is the metric that actually matters for ketosis. The food database includes over 1 million items, and Premium adds AI photo recognition, voice logging, keto meal plans with grocery lists, and a keto-specific video course. The free tier includes core macro tracking, database search, and barcode scanning.
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-The downside: If you are not doing keto or low-carb, most of Carb Manager’s differentiating features are irrelevant. The app can track general calories and macros, but it’s optimized for a specific dietary approach. The interface can feel cluttered, with a lot of features competing for attention. Premium pricing ($39.99/year at full price, often discounted) is reasonable but adds up alongside other health app subscriptions.
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-If you are choosing between Carb Manager and MyFitnessPal: If you follow keto, this is the clear upgrade. MFP tracks total carbs by default and calculating net carbs requires manual work. Carb Manager does it automatically. However, if you’re looking for general calorie tracking outside of keto, MFP or Lose It! are better fits.
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-Pricing: Free (macro tracking, barcode scanning). Premium $7.99/month or $39.99/year. Frequently discounted.
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-So Which MyFitnessPal Alternative Should You Choose? It depends on what frustrated you about MyFitnessPal in the first place.
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-If the paywall is the problem: FatSecret and MyNetDiary both offer more on their free plans than MFP does. FatSecret is the simpler switch, while MyNetDiary is the better choice if you care about data accuracy and micronutrient tracking.
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-If you want a direct replacement at a lower price: Lose It! is the closest thing to MFP at roughly half the annual cost. It offers the same core calorie and macro tracking experience, a large food database, and barcode scanning, but with a cleaner, more modern interface that many users find easier to navigate.
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-If you want more than a food diary: Eat This Much is the standout. If the daily decision fatigue of “what should I eat” is the real problem, this solves it. Instead of logging what you already ate, it plans what you should eat based on your goals, diet, and budget. It generates full weekly meal plans with recipes and a grocery list, which is a fundamentally different (and for many people, more useful) approach to nutrition.
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-If accuracy matters most: Cronometer and MacroFactor both use verified food databases, making them stronger choices than apps that rely heavily on user-submitted entries. Cronometer is the better option if you want detailed micronutrient tracking and health data, while MacroFactor stands out for its adaptive calorie coaching that adjusts your targets based on your actual progress.
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-If you follow a specific diet: Carb Manager is the strongest option for keto and low-carb tracking, Lifesum provides structured diet plans and meal guidance, and YAZIO has some of the best intermittent fasting tools available. Each is designed around a specific approach to eating rather than trying to be a general-purpose tracker.
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-If privacy is a priority: Foodnoms keeps your data stored in iCloud and doesn’t require you to create an account. It also avoids the advertising and data-sharing concerns that come with some larger nutrition apps. The only drawback is that it’s currently available exclusively for Apple users.
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-Every app on this list does at least one thing better than MyFitnessPal. The best one for you is the one that matches the specific reason you are looking for a change.
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-Looking for more than a MyFitnessPal replacement? If your biggest challenge is deciding what to eat each day, we’ll do the planning for you. Generate customised meal plans, recipes, and grocery lists specifically for your goals.Get started today and let your meal plan build itself!
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-Frequently Asked Questions What is the best free alternative to MyFitnessPal? If you want meal planning as well as calorie tracking, Eat This Much is one of the best free alternatives. For traditional food logging, FatSecret and MyNetDiary offer some of the strongest free plans, with features that MyFitnessPal now places behind a paywall. The best choice depends on whether you want help planning meals or simply tracking them.
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-What is the most accurate calorie tracking app? Cronometer and MyNetDiary are usually the strongest choices for detailed calorie and micronutrient accuracy because they have the most accurate food databases and use staff-verified entries sourced from USDA FoodData Central and NCC research-grade data. MyFitnessPal, Lose It!, and FatSecret rely on user-submitted entries, which often contain duplicates, outdated nutrition facts, or incorrect portion sizes. Eat This Much is also a good option if you want accurate targets built into a meal plan rather than just a food log, as it generates meals around your calorie and macro goals. If accuracy is your top priority, Cronometer, MyNetDiary, or Eat This Much are the safest picks.
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-Is there an app that plans meals for you automatically? Eat This Much generates complete, personalized meal plans automatically based on your calorie target, macro split, diet type, and food preferences. Other apps like Lifesum and MyFitnessPal Premium+ offer recipe libraries and pre-built meal plans, but they don’t create custom daily or weekly plans from scratch the way Eat This Much does.
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-Can I transfer my MyFitnessPal data to another app? MyFitnessPal allows you to export your data through the app settings. Most alternatives do not offer a direct import tool, but Cronometer and MacroFactor both support CSV imports that can bring over your food diary history. For custom foods and recipes, you will likely need to recreate them manually in your new app. It is worth exporting your MFP data before canceling your subscription, as access may be limited on the free tier.
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-What are the best free apps similar to MyFitnessPal? The best free apps like MyFitnessPal include FatSecret (full barcode scanning, macro tracking, and community at no cost), MyNetDiary (108-nutrient tracking with no ads on the free plan), and Eat This Much (personalised meal planning with custom macros built in). If you want the closest replacement for MyFitnessPal, FatSecret comes closest to replicating the full MFP experience without charging for it. If you want help deciding what to eat instead of just tracking it, Eat This Much is the better choice, while MyNetDiary is ideal if data accuracy matters most.
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Why Most Meal Planning Fails (And How to Build a Plan You’ll Actually Follow)
- Mon, 08 Jun 2026 16:43:00 +0000
- /blog/?p=1053
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- You’ve tried meal planning before. You spent a Sunday afternoon picking recipes, building a grocery list, maybe even prepping containers. By Wednesday, the plan fell apart, and on Thursday you were ordering takeout. By the following week, the whiteboard was blank and the unused kale had turned to slime in the crisper drawer.
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-You’re not bad at meal planning, you were just taught to do it wrong. Most people plan too many meals, pick recipes that don’t share ingredients, skip the prep step, and build a rigid schedule that crumbles the moment something unexpected happens.
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-We break down what actually works, backed by research on tens of thousands of adults, and walk you through a process designed to survive real life.
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-What Is Meal Planning (and Why It Should Work)? Let’s start with the basics: meal planning is the practice of choosing what you’ll eat over a set period, usually a week, then shopping and prepping to match those choices. It turns a daily decision into a weekly one.
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-It’s important to not confuse meal planning with meal prepping, though the two work together. Planning is the “what” (picking your meals and buying ingredients), prepping is the “how” (washing, chopping, cooking ahead of time so weeknight dinners come together fast). You can do one without the other, but combining them is where the real time savings kick in.
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-How Much “Winging It” Costs Most people don’t realize how much the nightly “what’s for dinner?” scramble actually costs them. It’s not just an annoyance, it’s a measurable drain on your time, your wallet, and your ability to eat the way you actually want to.
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-The EPA estimates that the average American throws away $728 per person per year in uneaten food. Those are mostly groceries you bought with good intentions that rotted because you never got around to cooking them. For a household of four, that’s over $2,900 in the trash annually.
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-On the other hand, meal planners cut that waste by roughly 40%, saving about $564 per person annually, totalling up to over $2,200 back in your pocket for the same household.
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-Then there’s the time. Survey data from Instacart shows that people who plan meals save roughly 5 hours per week compared to those who decide day by day. Five hours spent wandering grocery aisles, scrolling recipes at 5:45pm, and making last-minute store runs for the one ingredient you forgot.
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-And finally, there’s the impact that meal planning has on your diet. A study of 40,554 adults published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planners had significantly better diet quality, ate a wider variety of foods, and had lower odds of being overweight or obese.
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-Let’s be honest, when you’re hungry and tired at 7pm, you’re not going to reach for a balanced meal, you reach for whatever’s fastest, and meal planning removes that failure point.
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-Why Your Last Meal Plan Fell Apart Most people who quit meal planning don’t quit because the concept is flawed, they quit because they tried to do too much too fast. If you’ve tried meal planning and quit, you probably hit one of four walls. Knowing which one tripped you up is the first step to fixing it.
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-You Planned Too Many Meals This is the most common mistake. You sat down on Sunday and mapped out breakfast, lunch, dinner, and snacks for seven straight days, that’s a total of twenty-one meals (+snacks). The cognitive load alone is enough to make the whole thing feel miserable, and when you inevitably deviate (a work lunch, a skipped breakfast….), the guilt spiral starts.
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-The fix is simple, start with dinners only. Three to five per week, that’s it. Leave room for a leftover night, a takeout night, and at least one “whatever’s in the fridge” night. Research from Brown University Health found that 73% of families who use weekly planners report significantly less mealtime stress. The key word is “weekly,” not “every meal.”
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-Once that feels routine (usually after three or four weeks), try adding lunches or breakfasts to your meal planning if you want to.
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-Your Plan Had Zero Flexibility A late meeting, your kid gets sick, or you’re just not in the mood for salmon on Tuesday. Any of these small disruptions can blow up a rigid meal plan, and when the plan breaks, most people don’t adapt. They abandon it entirely.
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-Build in one or two “flex nights” each week. These are nights designated for leftovers, freezer meals, breakfast-for-dinner, or takeout. When something throws off your plan, you have a built-in cushion instead of a reason to give up.
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-You Picked Recipes That Don’t Work Together One of the most common meal planning mistakes is choosing meals that share nothing in common. Five completely different meals often mean a long shopping list, higher food costs, and ingredients left unused at the end of the week.
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-A better approach is to pick recipes that share ingredients. If Monday’s stir-fry uses bell peppers and brown rice, find a Thursday recipe that uses one or both of those same ingredients again later in the week. Overlapping ingredients means a shorter grocery list, fewer items going bad, and money saved each week.
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-If your goal is variety and you’re stuck in a rut, there are plenty of meal planning ideas that can help you avoid repetition while still making the most of the ingredients you buy.
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-You Skipped the Prep Step Planning what to eat is only half the equation. If you chose five great recipes but didn’t wash, chop, or pre-cook anything, you’re still starting from scratch every night. That’s when the plan tends to collapse, because the energy to cook a full meal from raw ingredients after a long day is just too high.
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-Batch prepping is what separates people who meal plan on paper from people who actually eat what they planned. One to two hours on a single day (Sunday works for most people) covers a full week. We’ll get into the exact process below.
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-The Four-Step Meal Planning Process That Actually Works Meal planning comes down to four simple steps. None of them are complicated, and the value comes from doing all four together, in order, once a week. Get these right and you’ll spend less time, less money, and less mental energy on food every week.
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-Step 1: Pick Your Meals (But Fewer Than You Think) Plan one week at a time, and start with three to five dinners. Anything longer gets unwieldy, and anything shorter doesn’t save you much effort. A good weekly plan also mixes familiar meals with new recipes. About 70% should be dishes you already know how to make and enjoy eating. The other 30% is your chance to try something new without the pressure of an entirely unfamiliar menu. This keeps the week manageable and prevents recipe fatigue.
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-Cooking for just yourself? The approach to meal planning for one is the same, but batch cooking becomes even more valuable because you can freeze half of everything and avoid the single-person trap of throwing out half a head of lettuce every week.
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-Your dietary style also shapes what goes on the list. If you follow a keto, vegan, Mediterranean diet , or high-protein diet, choose recipes that fit those parameters from the start. This is also where automation tools start earning their keep.
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-Tools like Eat This Much generate a full week of recipes based on your calorie target, macro split, and dietary preferences, which removes the hardest part of meal planning: deciding what to eat when you’re staring at a blank page.
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-Step 2: Build a Smarter Grocery List A grocery list built from your actual meal plan is fundamentally different from one you scribble on the way to the store. Use a two-step process:
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-Go through each recipe and write down every ingredient. This is your master list.
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-Walk through your fridge, freezer, and pantry, crossing off anything you already have. What’s left is your actual grocery list.
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-Organize the list by store section (produce, dairy, proteins, pantry staples) so you’re not zigzagging and backtracking through the store. This alone cuts most grocery trips by 15 to 20 minutes. Buy proteins and grains in bulk when you’re using them across multiple recipes. Buy produce only for the current week, since most fresh vegetables start declining after five or six days.
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-Step 3: Prep on One Day Batch prepping is what separates people who meal plan on paper from people who actually eat the meals they planned. Set aside one to two hours and knock out the prep work for the entire week.
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-Start with the foods that take the longest to cook. For example, brown rice needs 45 minutes. Dried beans need even longer. Roasted vegetables take 25 to 40 minutes depending on the cut. Get those going first, then move to quicker tasks like washing fresh vegetables and marinating proteins.
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-The way you store the food also matters. According to FoodSafety.gov , cooked poultry and ground meat last 1 to 2 days in the fridge. Cooked whole meats, fish, soups, and stews keep for 3 to 4 days. Hard-boiled eggs and chopped vegetables are good for about a week in airtight containers. Anything you won’t eat within those windows goes straight to the freezer. And make sure to label and date everything.
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-Step 4: Heat Up or Cook If you’ve done steps 1 through 3, weeknight cooking drops to 15 to 20 minutes. Your vegetables are chopped, your rice is cooked, and your proteins are marinated or cooked. You’re essentially assembling and heating, not cooking from scratch. This is the payoff that makes the Sunday prep session worth it.
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-How to Make Meal Planning Work for Your Diet and Lifestyle The meal planning process stays the same regardless of what you eat, and whether you follow a specific diet or not. The ingredient choices change, and some diets need extra attention in specific areas.
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-Keto and low-carb diets require careful planning because carbs hide in places you don’t expect. Sauces, marinades, and even some vegetables can push you over your carb limit if you’re not tracking. Planning your meals in advance lets you calculate net carbs before you cook, not after.
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-Vegan and vegetarian diets need intentional protein variety across the week. It’s easy to default to the same two or three protein sources (tofu, beans, and more beans) every night. A good meal plan spreads different sources across the week: lentils on Monday, tempeh on Wednesday, chickpeas on Friday, edamame in Saturday’s stir-fry.
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-High-protein and muscle-gain diets benefit from front-loading protein-rich meals on training days. If you train in the evening, plan your highest-protein dinner for those days. If you train in the morning, prep high-protein breakfasts you can grab fast.
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-Use our protein inake calculator to help you find your exact protein target based on age, weight, and activity level.
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-Calorie-specific plans are where meal planning apps genuinely outperform manual planning. Whether you’re eating 1,500 or 2,500 calories a day, hitting a precise number consistently is nearly impossible without pre-calculating your meals.
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-Managing a health condition like type 2 diabetes or heart disease adds another layer. Meal planning helps you stick to the nutritional parameters your doctor or dietitian sets, and it removes the guesswork that leads to off-plan eating. If you’re in this category, work with a registered dietitian to build your framework, then use that framework to guide your weekly plans.
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-Tools That Make Meal Planning Easier You don’t need fancy tools to meal plan, but the right ones speed things up considerably.
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-Pen and paper still works. A whiteboard on the fridge or a simple notepad is enough for people who plan 3 to 4 meals a week and don’t need to track calories or macros. It’s visual, it’s shareable (the whole household can see the plan), and it costs almost nothing.
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-Spreadsheets and templates work for detail-oriented planners who want to track ingredients, costs, and nutritional info. You can find free meal planning templates online, or build your own in Google Sheets.
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-Meal planning apps save the most time. Eat This Much generates a personalized weekly plan based on your calorie target, macro split, dietary restrictions, and budget. It creates an automated grocery list, integrates with Instacart and AmazonFresh for delivery, and syncs with Apple Health and Google Fit if you’re tracking fitness alongside nutrition. For most people, an app turns a 30-minute planning session into a 2-minute review.
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-Food storage containers are the unsexy but essential tool. Invest in a set of glass containers that are freezer-safe, microwave-safe, and have airtight lids. Label everything with the meal name and date. When your fridge is full of clearly labeled prepped meals, actually eating the food you planned becomes almost effortless.
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-Sample Weekly Meal Plan Below is what a realistic week of dinners looks like. Ingredients overlap across meals, and two nights don’t require any cooking at all.
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-Monday: Sheet pan chicken thighs with roasted broccoli and brown rice
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-Tuesday: Black bean tacos with avocado, salsa, and leftover brown rice from Monday
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-Wednesday: Leftover chicken and brown rice turned into chicken fried rice with frozen vegetables and soy sauce
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-Thursday: Pasta with marinara, ground turkey, and a side salad
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-Friday: Flex night (takeout, leftovers, or breakfast for dinner)
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-Saturday: Slow cooker chili with cornbread
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-Sunday: Leftover chili, prep for next week
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-The chicken from Monday feeds Wednesday’s dinner. Thursday and Saturday introduce fresh proteins while leaning on pantry staples (pasta, canned tomatoes, dried beans) to keep costs low. Friday is the pressure valve. Sunday does double duty: dinner and prep for the week ahead.
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-Your ideal plan depends on your calorie needs, dietary preferences, and schedule.
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-So, Set Your Goals and Stop Planning to Fail Your reason for meal planning shapes how you approach it, so pick one or two goals before you start mapping out recipes.
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-Maybe you want to cut your grocery bill. Maybe you’re trying to eat more vegetables and fewer drive-thru burgers. Maybe you’re managing type 2 diabetes and need to know exactly what’s on the plate. Or maybe you’re just sick of the nightly negotiation with your fridge. All of those are valid starting points.
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-The mistake most beginners make is trying to optimize for everything at once. They want cheaper groceries, perfectly balanced macros, zero food waste, and five new recipes a week. That’s a recipe for burnout. Pick goals that actually matter to you right now and let the rest come later.
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-The people who stick with meal planning long-term aren’t the ones with color-coded spreadsheets and 21 meals planned to the gram. They’re the people who planned a couple of dinners tostart off with, kept the schedule loose, prepped on Sunday, and didn’t beat themselves up when Wednesday went off-script.
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-Pick three dinners for this week, write down what you need, shop once, and prep what you can in one afternoon. That’s the whole system. Or, if you’d rather skip the planning step entirely, let Eat This Much generate your first week’s plan based on your goals. Either way, you’ll spend less time, less money, and less mental energy on food this week than last.
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-Frequently Asked Questions What are the basic steps of meal planning? Successful meal planning breaks down into four steps: choose your meals for the week, build a grocery list from those recipes, shop for the ingredients you don’t already have, and batch prep on one day so weeknight cooking is fast.
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-How much money can meal planning save? The average American wastes around $728 per person per year on uneaten food. Meal planners reduce food waste by roughly 40%, saving around $564 per person annually. A family of four can expect to save over $2,200 a year.
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-Is meal planning good for weight loss? Yes. A study published in the Annals of Behavioral Medicine found that meal planning was linked to more successful weight loss. Planning meals makes it easier to control portions and stick to calorie targets because you’re making food decisions once a week, when you’re thinking clearly, rather than every night when you’re hungry and tired.
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-How do I meal plan on a budget? Start by planning meals around ingredients you already have, then choose recipes that share ingredients to limit food waste. Check what you have in your pantry before making a grocery list. Buying proteins and grains in bulk and opting for store brands can further reduce costs. And skip the pre-cut, pre-washed convenience items unless the time savings genuinely prevent you from cooking at all.
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-What’s the difference between meal planning and meal prepping? Meal planning involves deciding what you’ll eat in advance and creating a shopping list to match. Meal prepping is the preparation stage, where you cook meals or prepare ingredients ahead of time. You can meal plan without meal prepping, but many people combine the two to save time, reduce food waste, and make healthy eating more convenient throughout the week.
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The 7 Best Keto Diet Apps in 2026
- Tue, 26 May 2026 08:49:47 +0000
- /blog/?p=1026
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- The keto diet looks simple on paper, cut carbs, eat more fat, keep protein moderate, and your body shifts into ketosis. In practice, staying under 20-50g of net carbs a day while hitting the right fat and protein targets requires more attention than most people expect. One mislabeled food item or an underestimated portion can knock you out of ketosis without you realizing it.
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-That’s where keto diet apps earn their place. We’ve tested and researched the most widely used options on the market to find out which ones actually make keto easier, and which ones just look good on the App Store listing.
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-The apps below cover different needs, some are built for pure tracking, others automate meal planning entirely, and a few are particularly good if you’re just getting started.
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-Keto Diet App Quick-Pick Summary App Best For Price Standout Feature Eat This Much Automated meal planning Free / Premium $5-$15/mo Auto-generates full weekly meal plans to hit your exact macros Carb Manager Deep keto tracking Free / Premium ~$40/yr Net carb focus, 1M+ food database, glucose tracking Cronometer Micronutrient detail Free / Gold $59.99/yr Tracks 85 nutrients; USDA-verified database KetoDiet Recipe-led keto From $79.99/yr 2,000+ tested keto recipes with macro tracking Keto Cycle Keto beginners From ~$2.54/wk Onboarding quiz + guided beginner programme Senza Eating out on keto Free / Per meal plan ~$15-$20 Keto Map shows nearby keto-friendly restaurant options MyFitnessPal Flexible macro tracking Free / Premium $9.99/mo Huge food database; customisable macro targets
*Prices as of May 2026. May vary by platform and region.
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-How We Picked These Apps We reviewed the most commonly recommended keto apps based on App Store and Google Play ratings, community discussion across keto forums and Reddit, feature depth, and practical usability. We then looked at pricing structure, database accuracy, and whether the free version is genuinely useful or just a funnel to an upsell to a paid subscription.
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-We looked specifically for apps that handle net carb calculation automatically, since manually subtracting fiber and sugar alcohols is one of the most common sources of error for keto beginners. We also paid attention to meal planning capabilities, which most competing listicles overlook entirely.
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-Apps that are no longer actively maintained, or that have significant data accuracy issues reported by users, didn’t make the cut.
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-1. Eat This Much — Best for Automated Keto Meal Planning Platform Web, iOS, Android Price Free (daily plans) / Premium from $5/mo billed annually Best for People who want their keto meals planned automatically, not just tracked after the fact
Most keto apps answer the question: “what did I eat today?” Eat This Much answers a far more useful one: “what should I eat this week?” Set your daily calorie target, your macro split (the app defaults to keto-friendly ratios), your food preferences, your budget, and any ingredients you want to avoid, and it generates a complete meal plan automatically. No template browsing or manual recipe selection. The algorithm handles it all and you get a week of keto meals that actually hit your numbers, without spending 45 minutes figuring out what to cook.
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-The difference this makes in real life is huge. The hardest part of sustaining a keto diet for most people isn’t the tracking, it’s deciding what to eat three times a day without falling back on the same five meals. The meal planning automation removes that decision fatigue entirely, which is why Eat This Much was named CNN Underscored’s Best Meal Planning App of 2025, recognition it still carries in 2026.
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-The grocery list integration is one of the more practical features in this space. Premium users get an automatically generated, categorized shopping list that syncs with Instacart, Walmart, and Amazon Fresh for direct delivery. The virtual pantry feature tracks what you already have, so the list only includes what you actually need. This cuts down on tracking what you already own, so you’re not buying a second jar of almond butter when you have one sitting at home.
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-For keto specifically, the app’s macro customization handles the diet well. You can set your carb, fat, and protein targets to keto ratios and the algorithm generates meals that fit. You can also exclude entire food categories or individual ingredients, which is useful for the dairy-free or egg-free keto crowd who find most keto recipes don’t accommodate their restrictions.
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-The free tier generates daily plans and lets you log food manually. For most people who want the full weekly planning experience with grocery integration, Premium is the practical choice. Starting at $5/mo on an annual plan, it’s one of the lower-cost options in this list.
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-Where Eat This Much differs from pure keto trackers is that it’s less suited to the user who wants to log every meal to an existing tracker they use for other data points like glucose or ketone readings. It’s an automated planner first, a tracker second. If micronutrient breakdowns or biometric tracking are your priority, Cronometer or Carb Manager will serve you better. But for anyone whose main problem is figuring out what to eat on keto without burning out on it, nothing on this list comes close.
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-Pros
-Generates full weekly meal plans automatically,, no manual template browsing
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-Handles keto macro ratios natively with full customisation and per-ingredient exclusions
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-Grocery list integrates with Instacart, Walmart, and Amazon Fresh
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-Virtual pantry reduces waste and over-buying
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-Free tier available; Premium is among the most affordable options starting at $5/mo
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-Cons
-Less suited as a pure food diary or biometric tracker
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-Free tier limited to single-day plans; full weekly planning requires Premium
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-Micronutrient tracking is basic compared to Cronometer
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-2. Carb Manager — Best for Deep Keto Tracking Platform iOS, Android, Web Price Free / Premium ~$39.99/yr or $16.50/quarter Best for Keto veterans who want granular tracking, a large recipe library, and optional glucose/ketone monitoring
Carb Manager is the app most serious keto practitioners eventually land on. It was built specifically for low-carb and ketogenic eating, which means the defaults actually make sense from day one. Net carbs are calculated automatically, the food database skews toward keto-verified entries including branded keto products and restaurant items, and the interface organizes around carb limits rather than just calorie targets.
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-The food database is one of the most extensive available, with over one million entries, and a “keto grade” for foods, so when you search for something, you immediately see whether it fits your plan and how much carb budget it will eat up. For anyone who has tried to keto-adapt a standard calorie counter, the difference is immediately obvious. You’re not manually calculating whether something fits, the app tells you.
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-The premium tier is where Carb Manager pulls ahead of most competitors. Blood glucose and ketone tracking with charts that show how your meals correlate with your metabolic markers, macro cycling for targeted keto protocols, and access to 5,000 keto-specific recipes. It also integrates with CGMs like Dexcom and Libre via Apple Health, which makes it a genuine tool for the more data-oriented keto user.
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-The honest downside is that Carb Manager’s interface has gotten busier over time. There are a lot of tabs, a lot of features, and the premium upsell is visible throughout the free version. Users who just want clean, fast food logging sometimes find it overwhelming.
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-Pros
-Purpose-built for keto with net carbs calculated automatically throughout
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-1M+ food database including branded keto products and restaurant menus
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-Keto grade feature flags non-keto foods in real time
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-CGM/glucose integration on premium
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-Active community and recipe library
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-Cons
-Interface feels cluttered and the premium upsell is hard to miss on the free tier
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-Many useful features sit behind the premium paywall
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-Not a meal planning tool in the same sense as Eat This Much
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-3. Cronometer — Best for Micronutrient Tracking on Keto Platform iOS, Android, Web Price Free / Gold $59.99/yr ($10.99/mo) Best for Anyone who wants to know exactly what they’re getting nutritionally, not just macros
Cronometer earns its reputation in keto communities for the depth of its nutritional data. Where most apps track carbs, fat, protein, and calories, Cronometer tracks 85 nutrients including individual amino acids, vitamins, minerals, and lipid profiles. Its primary food database draws from verified sources including the USDA, which matters for accuracy in a way that crowd-sourced databases often don’t.
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-This matters for keto specifically because the diet has documented risks around certain micronutrients. Restricting carbs means restricting many vegetables and fruits that are typical sources of potassium, magnesium, and vitamin C. Cronometer makes it easy to see exactly where you’re running short and which foods would close the gap. That level of visibility is hard to get anywhere else with a macro-only tracker.
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-The free version is genuinely generous. It includes net carb calculation, macro tracking, the full nutrient database, and fitness tracker integration. The Gold upgrade adds a fasting timer, custom biometric reports, and Nutrient Oracle (a feature that suggests foods to address specific nutrient gaps). For most keto users the free tier covers everything they need.
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-The limitation Cronometer users most commonly mention is that entering multi-ingredient recipes requires manually adding each component and specifying quantities. If you meal prep or eat the same things regularly, this becomes second nature. If your meals vary daily and involve many ingredients, it takes time.
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-Cronometer isn’t a meal planner and doesn’t try to be. It’s a precise nutritional diary with exceptional data quality. If you’re six months into keto and want to understand exactly what’s in your food at a nutrient level, no other free app on this list comes close.
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-Pros
-Tracks 85 nutrients, the most detailed nutritional picture in this list
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-USDA-verified database reduces the data quality issues common in crowd-sourced apps
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-Generous free tier includes macro tracking and net carb calculation
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-Integrates with fitness trackers and CGMs
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-Cons
-Manual recipe entry is time-consuming
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-Not a keto-specific app; and keto users need to set their own macro targets
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-No meal planning or automated grocery lists
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-4. KetoDiet — Best for Recipe-Led Keto Platform iOS, Android, Web Price From $79.99/yr credit card required (14-day free trial) Best for People who want a curated keto recipe library alongside tracking
The KetoDiet app (ketodietapp.com) is less of a pure tracker and more a keto lifestyle companion, built around a tested recipe library of over 2,000 keto dishes, backed by a macro calculator , food diary, and nutrient tracking dashboard.
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-What sets it apart from generic recipe apps is the quality of the content. Recipes are tested, carb counts are accurate, and the database covers both common foods and more unusual keto-friendly ingredients. The app includes educational content about different keto variations, carb cycling, and nutritional science, written to a higher standard than generic blog posts.
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-The tracking side handles everything you’d expect, barcode scanning, net carb calculation, macro breakdowns per meal, and weight tracking. It won’t match Cronometer for micronutrient depth, but for someone whose primary interest is eating well on keto rather than analyzing their manganese intake, the balance feels right.
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-The pricing model is the main consideration. There’s no permanent free tier, you get a 14-day trial and then it’s an annual subscription. At $79.99/yr it’s the priciest option on this list. Whether it’s worth it depends on how much you value the recipe library. For someone who cooks regularly and wants keto recipes they can trust, the tested recipe database justifies the cost. For someone who mainly logs existing meals, Carb Manager or Cronometer offer better value.
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-Pros
-2,000+ tested keto recipes with accurate macro counts, not crowd-sourced estimates
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-Clean interface designed specifically for keto
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-Educational content covers keto fundamentals and variations in depth
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-Accurate nutrient tracking including net carbs and micronutrients
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-Cons
-No permanent free tier, requires subscription after 14-day trial
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-Priciest app in this list
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-Limited macro customization compared to Carb Manager or Cronometer
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-5. Keto Cycle — Best for Keto Beginners Platform iOS, Android Price From ~$2.54/wk (billed every 6 months); no permanent free tier Best for First-time keto dieters who want structured guidance alongside tracking
Keto Cycle is built for people who have decided to try keto and want someone to hold their hand through the first few weeks. The onboarding questionnaire covers dietary preferences, cooking time, fitness goals, and activity levels, then produces a personalized meal plan with macros calculated for the individual. The goal is to remove the decision paralysis barrier that stops many people from getting past day three.
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-Beyond the initial setup, the app includes a Keto Academy section for beginners, covering the fundamentals of the diet, including what ketosis is, how to manage common side effects like the keto flu, how to read food labels, and how to build habits that make it sustainable. It’s the kind of material you could find scattered across a dozen blog posts, but having it in one place matters when you’re new and don’t know which sources to trust.
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-The community angle is also a real selling point. 60,000+ active members sharing recipes, progress, and tips adds a motivational layer that clinical trackers like Cronometer simply don’t have, and for a lot of people it’s the difference between quitting at week two and still going at week eight.
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-For experienced keto practitioners, the hand-holding can become a bit annoying, and the tracking depth is lighter than Carb Manager or Cronometer. The app’s strength is onboarding and motivation, not advanced data. If you’ve been doing keto for a year and want to optimize your micronutrient profile, this isn’t the right tool. If you’re three days in and losing steam, it probably is.
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-The pricing structure is also a bit awkward, with no free tier and subscriptions running in multi-month billing cycles (2, 4, or 6 months) rather than a simple monthly option. The longer the commitment, the lower the effective weekly cost. At the shortest period it’s around $3.81/wk, at the longest it drops to $2.54/wk.
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-Pros
-Well-designed onboarding and beginner education which is genuinely useful if you’re new to keto
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-Personalized meal plan generated from initial questionnaire
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-Active community of 60,000+ members for accountability and support
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-Affordable on longer billing cycles
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-Cons
-No free tier
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-Lighter tracking depth than Carb Manager or Cronometer
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-Multi-month billing structure can be confusing
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-6. Senza — Best for Keto When Eating Out Platform iOS, Android Price Free / Per meal plan ~$15-$20 Best for Keto dieters who eat out regularly and need real-time help navigating restaurant menus
Senza’s most distinctive feature is the Keto Radar map, a location-based tool that identifies nearby restaurants and flags menu items that fit keto macros. If you’re traveling, eating out with non-keto friends, or just trying to find something you can order at the local Thai restaurant without breaking ketosis, this fills a gap that other apps ignore entirely. The competing apps assume you’re eating food you’ve prepared, while Senza takes into account that you’re sometimes in the real world.
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-Beyond the restaurant feature, Senza handles the standard tracking toolkit: barcode scanning, net carb calculation, 200,000+ food records, and a fasting timer for those who combine keto with intermittent fasting. It also syncs with the BioSense breath ketone monitor, which is useful for users who want biological confirmation of ketosis rather than just mathematical tracking.
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-The app maintains a high rating (around 4.8 stars on the App Store) and is actively maintained, which matters in a category where several apps have gone dormant. User reviews consistently highlight the restaurant feature as the reason they choose it over alternatives.
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-Senza is free with no paid tier with the option to buy meal plans. The one limitation is that the food database is smaller than other apps, so occasional manual entry is needed for less common foods.
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-Pros
-Keto Map is genuinely unique, location-based keto-friendly restaurant guide
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-Free with no upsell pressure, option to buy meal plans
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-Fasting timer built in
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-Syncs with BioSense breath ketone monitor
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-Cons
-Smaller food database than other apps in this list
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-No free meal planning
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-7. MyFitnessPal — Best for Flexible Macro Tracking Platform iOS, Android, Web Price Free / Premium $9.99/mo or $49.99/yr Best for Keto dieters who already use MFP and want to set custom keto macro targets rather than switch apps
MyFitnessPal is not a keto app. It was built as a general calorie counter and its defaults treat all macros equally. You can configure it for keto by setting custom macro percentage targets, but you’re adapting a general-purpose tool rather than using one designed for the job. On the scale of how well an app handles keto, it sits behind every other option on this list.
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-So why is it here? Because it has the largest food database of any app in this space (over 14 million entries, including user-contributed restaurant items), the barcode scanner is fast and accurate, and a significant portion of people already have years of food data logged in MFP they’re not willing to abandon.
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-If you’re in that camp, you can run a keto diet on MyFitnessPal reasonably well. Just set your macro split manually (70% fat, 25% protein, 5% carbs is a common keto starting point) and manually calculate net carbs, since MFP’s free tier doesn’t handle this automatically. If you’re starting fresh with no prior MFP history, consider using a different app from our list instead.
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-The free version is more restricted than it used to be, and net carb calculation requires the premium tier. Several features that are standard on other app’s free versions sit behind the MyFitnessPal paywall.
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-Pros
-Largest food database available (14M+ entries)
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-Fast, accurate barcode scanner
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-Wide fitness tracker and device integration
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-Familiar to many users who already have data logged
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-Cons
-Not designed for keto, macro defaults are not keto-aligned
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-Net carb calculation requires Premium subscription
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-Free tier has become increasingly restricted
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-Purpose-built keto apps offer better defaults for keto users
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-Side-by-Side Feature Comparison App Meal Planning Net Carbs (free) Recipe Library Micronutrients Eating Out Support Free Tier Eat This Much Automated weekly Yes 5,000+ recipes Basic No Yes (daily plan) Carb Manager Curated meal plans (premium) Yes 5,000+ (premium) Premium only Restaurant search (premium) Yes Cronometer None Yes None 85 nutrients (free) No Yes KetoDiet Manual from recipes Yes 2,000+ tested Yes No 14-day trial only Keto Cycle Personalised plan Yes Keto recipes included Basic No No Senza None Yes 800+ keto recipes Basic Keto Map (unique) Yes (fully free) MyFitnessPal None Premium only None Premium only Database search Yes (limited)
Which Keto App Should You Use? The right app depends on where your biggest friction is and what you want from your app. Here’s a quick reference guide to help you decide:
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-You want meals planned for you, not just tracked: use Eat This Much. It’s the only app here that generates a full keto meal plan automatically based on your macros, preferences, and budget without any manual setup. Everything else requires you to decide what to eat first.
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-You want the deepest tracking available for keto: use Carb Manager. The keto-specific defaults, 1M+ food database, and net carb automation make it the strongest pure tracker in this list.
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-You want to understand what you’re actually eating nutritionally: use Cronometer. No other free app gives you 85 nutrients from a verified database.
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-You eat out regularly and need help navigating menus: use Senza. The Keto Map feature is unique, and it’s completely free.
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-You’re just starting keto and want guidance: use Keto Cycle. The onboarding and beginner content are the best in this list.
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-You’re already deep into MyFitnessPal and don’t want to switch: stay on MFP, but configure your macro split manually and consider upgrading to get net carb calculation.
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-Frequently Asked Questions What is the best free keto app? It all depends on what you’re looking for. If you want automated meal planning without having to think about macro splits for free, Eat This Much’s free tier generates daily plans, while weekly planning and grocery integration require a Premium subscription. Carb Manager and Cronometer both offer strong free tiers. Carb Manager’s free version includes net carb calculation, barcode scanning, and macro tracking with keto-specific defaults. Cronometer’s free version adds exceptional micronutrient depth. Senza is also entirely free.
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-Is MyFitnessPal good for keto? It works, but it’s not purpose-built for it. MyFitnessPal lets you set custom macro targets to keto ratios, and the food database is the largest available. The limitation: net carb calculation (subtracting fiber and sugar alcohols) requires the paid Premium tier. Apps like Carb Manager handle this automatically on the free version. If you’re starting fresh, a keto-specific app will serve you better. If you already have years of data in MFP, it’s a reasonable option with a manual workaround.
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-Do keto apps actually help you stay in ketosis? They help you stay within the carb limits that support ketosis. No app can measure whether you’re in ketosis, only a blood, breath, or urine ketone test can do that. What apps do well is remove the manual calculation error that most commonly knocks people out of ketosis such as misidentified serving sizes, forgotten sugar alcohols, and restaurant meals that are harder to log accurately.
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-Do I need to pay for a keto app? Not necessarily. Carb Manager, Cronometer, Senza, and Eat This Much all have functional free tiers. If you want weekly meal planning with grocery delivery integration, Eat This Much’s $5/mo Premium is worth considering. If you want premium keto recipes and more advanced tracking, Carb Manager’s ~$40/yr is reasonable. Start with free tiers and upgrade if you find yourself consistently running into limitations.
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-Which keto app has the best meal planning? Eat This Much is the strongest for automated meal planning. It generates full weekly meal plans to match your exact calorie and macro targets, accounts for food preferences and budget, and connects directly to grocery delivery. Keto Cycle and Keto Diet App include meal planning features, but they’re more template-based than genuinely automated. Carb Manager’s premium tier also includes curated meal plans.
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Vegetarian Diet Guide: Types, Benefits & How to Get Started
- Tue, 19 May 2026 13:04:21 +0000
- /blog/?p=832
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- You don’t want to give up meat entirely forever. You also know that eating it at every meal probably isn’t doing your health any favors. So you start thinking about a middle ground.
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-A vegetarian diet appeals to a lot of people for that reason. It reduces or removes meat while keeping other animal products such as dairy and eggs. For some, it’s a stepping stone toward a vegan diet. For others, it’s a long-term way of eating that feels more realistic and easier to maintain.
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-What Is a Vegetarian Diet? A vegetarian diet is an eating plan that usually excludes meat, poultry, and fish, but still includes plant foods and, in most cases, some animal products such as dairy and eggs.
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-At its core, it’s built around vegetables, fruits, legumes, whole grains, nuts, and seeds. Depending on the type of vegetarian diet, you may also eat foods like milk, yogurt, cheese, and eggs. What you won’t eat is beef, chicken, pork, turkey, seafood, or anything made from them.
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-Types of Vegetarian Diets There are several types of vegetarian diets, depending on which animal products someone chooses to include or exclude. The differences mainly come down to whether dairy, eggs, or fish are part of the plan.
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-Knowing the differences helps you understand what you are actually signing up for and how much planning you may need.
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-Lacto-ovo vegetarian This is the most common version. It excludes meat, poultry, and fish but includes dairy and eggs. When someone says they are “vegetarian” without specifying, this is usually what they mean. It is also the easiest to maintain because eggs and dairy provide important nutrients like protein, vitamin B12, and calcium that are hard to get from plant sources.
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-Lacto-vegetarian This version excludes meat, fish, and eggs but includes dairy. It is less common and requires a bit more attention to protein and B12 intake compared to lacto-ovo.
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-Ovo-vegetarian This approach excludes meat, fish, and dairy but includes eggs. It is relatively rare and can make getting enough calcium more challenging without fortified plant milks or supplements.
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-Pescatarian Technically not vegetarian because it includes fish, but it is often grouped with vegetarian diets. It excludes meat and poultry while keeping seafood. Nutritionally, it is usually easier to manage because fish provides omega-3 fats and vitamin B12.
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-Vegan Vegan diets exclude all animal products, including dairy and eggs. They can be very healthy but require more planning and, in most cases, supplementation.
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-Most people start with lacto-ovo vegetarian or pescatarian and then adjust based on how they feel, their preferences, and their personal values.
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-Want an easy way to stick to a vegetarian diet? Get free, fully customized meal plans that manage your calories, protein and nutrients automatically.
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-Vegetarian vs Vegan: What’s the Difference? The terms are often used interchangeably, but they’re not the same. A vegetarian diet removes meat and fish but may still include foods like eggs and dairy, while a vegan diet excludes all animal products entirely. The table below breaks down the key differences side by side so you can see exactly what’s included in each diet type.
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-Vegetarian Vegan Meat Excluded Excluded Fish Excluded Excluded Dairy Included (most types) Excluded Eggs Included (most types) Excluded Honey Included Excluded Supplementation Optional (B12 recommended) Required (B12, D, omega-3) Implementation difficulty Moderate Higher Sustainability High (easier protein) Moderate (requires planning)
Vegetarianism is generally easier to sustain than a vegan diet because dairy and eggs provide complete proteins, B12, and calcium more easily.
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-Health Benefits of a Vegetarian Diet When done correctly, vegetarian diets show consistent health benefits in research, though the benefit depends on what you’re replacing animal products with (whole foods vs processed foods).
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-Heart Health Vegetarians show lower LDL cholesterol and lower cardiovascular disease risk, with some studies finding vegetarians had 25% lower cardiovascular disease risk than meat eaters. This results from lower saturated fat intake and higher fiber intake, not from some magical property of plants.
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-Weight Management Vegetarian diets support weight loss through two mechanisms: higher fiber (more satiating) and lower calorie density of plant foods compared to meat and cheese-heavy meals. Studies found that weight loss averages 1-3 pounds per month, which is steady and sustainable.
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-Blood Sugar Regulation Improved insulin sensitivity and lower Type 2 diabetes risk result from the high fiber and low glycemic load that support stable blood sugar.
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-Reduced Cancer Risk Some evidence supports lower colorectal and breast cancer risk, likely from high fiber intake.
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-Improved Gut Health Higher fiber intake promotes beneficial gut bacteria diversity, with vegetarians showing greater microbiome diversity than omnivores.
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-Nutritional Considerations for Vegetarians Most people go vegetarian without understanding what they’re losing, feel worse after a month, and assume vegetarianism doesn’t work for them. It wasn’t vegetarianism, it was poor planning.
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-This is where most guides gloss over critical information. Understanding what’s actually missing helps you address it intentionally.
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-Protein Plant proteins are often incomplete (missing some amino acids), but complementary proteins solve this by pairing rice with beans or eating varied sources throughout the day. Complete plant proteins include soy (tofu, tempeh, edamame), quinoa, and buckwheat. Target 50-75g protein daily, calculated based on your body weight and activity level.
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-macro calculator to find your personal macro targets based on your body weight and activity level.
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-Vitamin B12 Plant foods don’t contain bioavailable B12, though dairy and eggs provide some (cheese, yogurt, milk) in variable amounts, and fortified plant milks contain B12 but amounts vary by brand. If you’re a lacto-ovo vegetarian, you likely get adequate B12 from dairy and eggs, but if you’re ovo-vegetarian or lacto-only, supplementation is safer. Make sure to get blood work to verify levels, as deficiency causes neurological problems and anemia.
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-Iron Plant iron (non-heme iron) is absorbed at 2-20% efficiency, so pair iron-rich foods with vitamin C (citrus, tomatoes, peppers) to increase absorption. Iron-rich plant sources include lentils (6.6mg per cup), chickpeas (4.7mg per cup), fortified cereals (4-18mg), and spinach (6.4mg per cup cooked). Women need 18mg daily, men need 8mg daily, and vegetarians often need to be intentional about hitting these targets.
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-Omega-3 Fatty Acids Plant omega-3s (ALA from flax, chia, walnuts) convert poorly to EPA and DHA (the forms your body uses). Most vegetarians benefit from algae-based supplements or eating seaweed regularly. Try to target 1.6g ALA daily if not supplementing. If supplementing, 250-300mg EPA+DHA daily is sufficient.
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-Calcium Lacto-vegetarians get plenty of calcium from dairy, while others need fortified plant milks (300-400mg per cup), leafy greens like collards (268mg per cup cooked), and tahini (130mg per tbsp). Try to target 1,000-1,200mg daily and verify fortified foods actually contain calcium.
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-Vitamin D Everyone (not just vegetarians) needs vitamin D, with sun exposure of 15-30 minutes daily in summer providing natural production. The issue is that vegetarians cut out foods which supplement this. Fortified plant milks contain some, but it’s best to use supplements to make sure you’re hitting the target (1,000-2,000 IU daily), especially in winter.
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-Iodine Vegetarians can get iodine from iodized salt or sea vegetables (nori, kelp, wakame), with one piece of seaweed per week providing adequate iodine.
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-Other Nutrients Zinc and choline are present in vegetarian diets but absorption may be lower due to phytates in plant foods. Track intake or supplement if concerned.
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-Can a Vegetarian Diet Help With Weight Loss? Yes, it can, but it doesn’t happen automatically. Vegetarian diets that focus on whole foods tend to be lower in calorie density and higher in fiber, which helps you feel full on fewer calories. When most of your meals are built around vegetables, legumes, whole grains, eggs, and dairy, weight loss often becomes easier because you’re naturally more satisfied.
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-That said, being vegetarian doesn’t guarantee a calorie deficit. It’s still possible to gain weight on refined grains, excess cheese, fried foods, pastries, and ultra-processed meat alternatives. Calories still matter. The difference is that a whole-food vegetarian approach makes it easier to eat an appropriate amount without constantly feeling hungry.
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-What to Eat On a Vegetarian Diet A vegetarian diet can range from very healthy and whole-food focused to heavily processed and carb-heavy. Simply removing meat does not automatically make a diet balanced. What replaces it is what determines whether it supports your health long term.
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-Foods to Eat
-Vegetables: All varieties. Leafy greens especially provide iron, calcium, and magnesium. Cruciferous vegetables (broccoli, cauliflower) provide additional nutrients.Fruits: All varieties. Pair with iron-rich foods for better absorption due to vitamin C content.Whole grains: Brown rice, quinoa, oats, farro, whole wheat bread. Include fortified cereals for B12 and iron.Legumes: Lentils, chickpeas, beans. These are the primary protein source. Lentils provide 18g protein per cooked cup. Chickpeas provide 15g per cup.Soy products: Tofu (10g protein per 3oz), tempeh (19g protein per 3oz), edamame (11g per cup). Complete proteins with all amino acids.Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide protein, healthy fats, and minerals, especially when paired with vitamin C foods to enhance iron absorption.Dairy (if included): Cheese (7g protein per oz), yogurt (10g per 6oz), and milk (8g per cup) are excellent sources of B12, calcium, and protein.Eggs (if included): Each large egg provides 6g protein as a complete protein and contains B12 and choline.Healthy fats: Olive oil, avocado oil, nuts, seeds, and avocados should not be restricted unnecessarily.
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-Foods to Avoid
-Meat, poultry, fish, and seafood are the obvious exclusions.Hidden animal products are the tricky part. Gelatin (from animal bones), rennet (from animal stomach, used in some cheeses), and Worcestershire sauce contain anchovies. Read labels if you care about these.Ultra-processed vegan foods aren’t technically off-limits but should be minimal. Vegan cheese, faux meats, and processed pastries are high calorie and low nutrient.
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-How to Get Started With a Vegetarian Diet Switching to a vegetarian diet doesn’t have to mean flipping your entire routine overnight. The goal is to make changes that are realistic and sustainable, so you build meals you actually enjoy rather than forcing a temporary experiment.
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-Step 1: Choose Your Type There are several types of vegetarian diets, and choosing one upfront gives you structure. Lacto-ovo vegetarian is usually the simplest nutritionally because eggs and dairy make protein and B12 easier to cover. Pescatarian works well if you want to keep fish for omega-3s. Fully vegan requires more planning and supplementation. Decide what you’re including before you start removing foods.
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-Step 2: Plan Protein at Every Meal Protein shouldn’t be an afterthought. Most adults need roughly 50 to 75 grams per day, depending on body size and activity level. Identify vegetarian protein sources you actually enjoy, such as eggs, Greek yogurt, tofu, lentils, beans, cottage cheese, or tempeh, and build meals around them. When protein is planned, hunger and energy tend to be much more stable.
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-Step 3: Address Supplements Even with a well-planned vegetarian diet, certain nutrients deserve attention. Vitamin B12 is safer to supplement than to rely solely on fortified foods, since fortification levels vary. Vitamin D is often needed in winter months, and algae-based omega-3s can help if you are not eating fish or seaweed regularly.
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-Step 4: Prepare Meals in Advance Vegetarian eating often involves more home cooking than simply picking up ready-made meat-based meals. Choose three or four simple dishes you enjoy and rotate them until the routine feels natural. Consistency matters more than variety in the beginning.
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-7-Day Vegetarian Meal Plan Below is a flexible vegetarian diet template that you can adjust based on preferences and availability.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach Lentil soup with whole grain bread Stir-fry tofu with broccoli and brown rice Apple with peanut butter Tuesday Greek yogurt with granola and berries Chickpea salad with olive oil and lemon Vegetable curry with rice and naan Handful of almonds Wednesday Whole grain toast with avocado and egg Caprese salad with mozzarella and basil Pasta with marinara and white beans Hummus with carrot sticks Thursday Oatmeal with berries and walnuts Quinoa bowl with vegetables and chickpeas Vegetable stir-fry with tempeh and noodles Cheese and whole grain crackers Friday Cheese omelet with mushrooms Lentil and vegetable soup Black bean tacos with corn tortillas Greek yogurt with granola Saturday Whole wheat pancakes with berries Vegetable and tofu pad thai Chickpea curry with sweet potato and spinach Mixed nuts and dried fruit Sunday Vegetable frittata Mediterranean salad with chickpeas and feta Vegetable lasagna with spinach and ricotta Fruit salad
Building vegetarian meal plans that balance all nutrients takes planning. If you want a personalized plan based on your calorie needs and nutrient targets, Eat This Much generates custom vegetarian meal plans automatically, complete with recipes and shopping lists.
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-Potential Risks and Downsides Of the Vegetarian Diet
-Nutrient deficiencies can occur if poorly planned, as B12, iron, omega-3s, calcium, and vitamin D require intentional sourcing.Over-reliance on processed foods: Vegan cheese, faux meats, and processed pastries are high calorie and low nutrient, so whole foods should comprise 80%+ of your diet.Social and dining challenges: Eating differently from friends and family can be isolating, though most restaurants accommodate vegetarian diets now and your intent matters when dining with meat eaters.
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-The Bottom Line Vegetarian diets are nutritionally complete and health-promoting when properly planned, with research consistent on heart health, weight management, and disease prevention.
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-The barrier isn’t the diet itself, but understanding which nutrients become critical and addressing them intentionally from day one: know your B12 source, your iron strategy, and your calcium and omega-3 plan. With those solved, vegetarian diets can work well long-term.
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-Ready to start a vegetarian diet and keep things simple? Get a free, fully customised meal plan that handles your protein, calories and nutrients for you.
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-Frequently Asked Questions Is a vegetarian diet healthy long-term? Yes, if well-planned, as the research is clear on health benefits, though the barrier is execution and nutrient monitoring.
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-Do vegetarians get enough protein? Yes, if you eat varied legumes, soy, nuts, dairy, and eggs to hit your target of 50-75g daily.
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-Do vegetarians need supplements? B12 supplementation or reliable dietary sources are essential, vitamin D supplementation is wise in winter, and algae omega-3s are recommended if not eating seaweed regularly.
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-Is a vegetarian diet safe during pregnancy? Yes, if properly planned with medical supervision. Pregnancy requires attention to iron, B12, omega-3s, calcium, and protein, all of which are available from vegetarian sources but require intentional inclusion. Work with a prenatal dietitian to make sure you’re getting enough of these important nutrients.
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-Is a vegetarian diet safe for children? Yes, with planning and pediatric supervision to ensure growth and development requirements are met through consistent nutrient intake.
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-Is vegetarian better than vegan? For most people, yes, as it’s easier to sustain and nutritionally simpler, though your choice depends on your motivation (health, ethics, environment).
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Paleo Diet Guide: Benefits, Risks & What to Eat
- Tue, 05 May 2026 14:30:11 +0000
- /blog/?p=772
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- You’re hungry every two hours. You eat breakfast at 8am and feel starving again by 10, and lunch at noon barely carries you to 3pm before you’re raiding the snack drawer. Your energy crashes, your brain feels foggy, and it starts to feel like a willpower problem, but it isn’t.
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-Your great-great-grandparents could work for hours on a single meal without constant hunger or energy crashes. They didn’t have stronger willpower, they just ate different food.
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-Modern food is designed to be easy to overconsume. Refined carbohydrates, added sugars, and highly processed ingredients don’t keep you full for long, so your body keeps asking for more.
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-The paleo diet attempts to remove those modern, highly processed foods and focus instead on meat, fish, vegetables, fruit, and nuts. The idea is simple: when you eat whole, minimally processed foods, hunger normalizes, energy becomes more stable, and your appetite stops being hijacked by food made to keep you consuming.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Paleo Diet? The paleo diet is a way of eating based on foods that would have been available before modern agriculture and food processing during the Paleolithic era. This means whole, unprocessed foods that humans could hunt, gather, or forage without farming, factories, or modern processing.
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-It’s not meant to perfectly recreate what people ate thousands of years ago. Ancestral diets varied significantly depending on geography, climate, and season. Instead, modern paleo serves as a framework that prioritises whole foods and removes many foods introduced during large-scale agriculture and industrial processing.
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-Is Modern Paleo the Same as What Our Ancestors Ate? No. And that’s important to understand because much online debate stems from this confusion.
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-True ancestral diets looked nothing like modern paleo. Humans in different regions ate different foods. Some populations ate mostly plants. Others ate mostly meat. Some ate lots of dairy and grains. The idea that there was one “paleo way” is historically inaccurate.
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-Modern paleo doesn’t claim historical accuracy. It’s a nutritional framework based on the principle that humans thrive on whole foods and suffer on processed foods.
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-How Does the Paleo Diet Work At its core, the Paleo diet works by changing the quality of your calories, not just the quantity.
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-When you remove refined grains, added sugars, and ultra-processed foods, you automatically reduce many of the foods that drive rapid blood sugar spikes and crashes. Meals built around protein, fiber, and natural fats tend to digest more slowly, which helps stabilize energy levels and reduce frequent hunger.
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-Protein intake also typically increases on Paleo. Higher protein diets are consistently linked to improved satiety, meaning you feel full longer and are less likely to overeat without consciously restricting portions.
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-Another key shift is the reduction of hyper-palatable, calorie-dense processed foods. Many modern products are designed to be easy to overconsume. By removing those options, total calorie intake often drops naturally, even without deliberate tracking.
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-In short, paleo works less through strict calorie counting and more through appetite regulation. When meals are built from whole foods that promote fullness and steady energy, it becomes easier for some people to eat in a way that supports fat loss and metabolic health.
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-What to Eat on the Paleo Diet Eating Paleo is meant to be simple. If it came from hunting, gathering, or foraging 10,000 years ago, it’s in. If it required farming, processing, or industrial creation, it’s out.
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-In practice, that means focusing on meat, fish, vegetables, fruit, nuts, and seeds, while avoiding grains, legumes, dairy, and most packaged foods.
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-A helpful way to think about it is that most of your diet should be whole foods without ingredient lists. When in doubt, read the ingredient list. If it has more than five ingredients or ingredients you can’t pronounce, it’s likely processed.
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-Foods to Avoid on the Paleo Diet The Paleo diet removes certain food groups based on the idea that they became common only after agriculture and industrial food production. The goal is to reduce foods that are highly processed, heavily refined, or commonly associated with blood sugar spikes and overconsumption.
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-The main food categories that are typically excluded are:
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-Grains such as wheat, rice, oats, corn, barley, and rye. Paleo advocates argue that grains were introduced relatively recently in human history and contain anti-nutrients that can damage gut lining, causing inflammation for some individuals.Legumes , including beans, lentils, peas, and peanuts. These contain compounds such as lectins and phytic acid, which can reduce mineral absorption. They are also carb-heavy and less nutrient-dense than non-starchy vegetables.Dairy products are excluded because many adults lose the ability to digest lactose after childhood. While some people tolerate dairy well, modern dairy may contain inflammatory compounds.Refined sugar which can cause blood sugar spikes, promote insulin resistance over time, and increase fat storage when consumed regularly.Processed foods including packaged snacks, fast food, and other products built around refined ingredients. These are excluded because they are often calorie-dense, designed to override satiety signals, and easy to overconsume.Industrial seed oils such as soybean, canola, and safflower oil. These are high in omega-6 fatty acids, and excessive intake relative to omega-3 fats is argued by some to contribute to chronic inflammation.
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-Want to try the paleo diet? Eat This Much generates personalized weekly meal plans and adjusts portions and recipes to your goals, while keeping the paleo diet principles intact.
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-Quick Reference Paleo Diet Food List Food Category Eat Freely In Moderation Avoid Meat & Poultry Beef, chicken, turkey, pork, lamb, game meat Grass-fed preferred (nutrient-dense) Processed meats (bacon, deli, sausage) Fish & Seafood Salmon, sardines, mackerel, cod, shellfish Fatty fish best (omega-3s) Farm-raised with low omega-3s Vegetables Leafy greens, broccoli, cauliflower, peppers, cucumbers, zucchini Sweet potatoes, carrots (starchy) Corn, legumes Fruits Berries, apples, oranges, bananas, melons Dried fruit (concentrated sugar) Fruit juice, processed fruit Nuts & Seeds Almonds, walnuts, macadamia nuts, sunflower seeds Nut butters, seed butters Peanuts (legumes, not nuts) Fats & Oils Olive oil, avocado oil, coconut oil, ghee Grass-fed butter Vegetable oils, margarine, seed oils Sweeteners Honey, maple syrup (sparingly) Natural sweeteners Refined sugar, artificial sweeteners Beverages Water, coffee, tea Wine (optional) Soda, juice, sweetened drinks
Health Benefits of the Paleo Diet Research on the paleo diet is not as extensive as it is for the Mediterranean diet , but existing studies suggest several potential benefits, particularly around weight loss and blood sugar control.
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-Most articles say “eat whole foods, lose weight” without explaining why. Once you know what’s happening in your body, it’s easier to understand why the diet actually works.
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-Regulates Blood Sugar By removing refined carbohydrates and added sugars, paleo meals tend to cause fewer rapid spikes in blood glucose. More stable blood sugar means more stable insulin levels, which can make fat loss easier and reduce energy crashes throughout the day.
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-For people with insulin resistance or prediabetes, this shift can lead to noticeable improvements in blood sugar control within weeks.
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-Reduces Calorie Density Highly processed foods are often calorie-dense and easy to overeat, while whole foods tend to be harder to overconsume due to the quantities being larger. For example, a 300-calorie cookie doesn’t satisfy you as much as a 300-calorie meal of grilled chicken and vegetables will.
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-When you eat whole foods, you naturally consume fewer calories because whole foods trigger signals in your brain saying you’re full. This means you’ll eat less without consciously restricting.
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-Increases Satiety from Protein & Fiber Paleo diets are typically higher in protein from meat and rich in fiber from vegetables. Protein plays a unique role because your body uses more energy to digest it than it does for carbohydrates or fat, slightly increasing calorie burn. It also lowers ghrelin, the hormone that drives hunger, helping you feel fuller for longer.
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-Fiber adds volume to meals and slows digestion, supporting your body’s natural fullness signals. Instead of feeling hungry again an hour later, meals built around protein and fiber tend to keep you satisfied for longer.
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-Because protein and fiber make you feel fuller for longer, you’re not relying on willpower to stop eating, you are just less hungry. For many people, that makes calorie restriction feel automatic rather than forced.
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-Supports Weight Loss People lose weight on paleo primarily because they’re eating fewer calories naturally. Studies show average weight loss of 7-12 pounds over 6 months in overweight populations.
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-This isn’t dramatic but it’s consistent and sustainable because calorie restriction feels voluntary, not forced.
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-Improves Blood Pressure & Cholesterol Some people see improvements in triglycerides, cholesterol ratios, and blood pressure on a paleo diet. However, results are not the same for everyone. In certain cases, LDL cholesterol can increase, especially if the diet includes a high amount of saturated fat. For that reason, it’s a good idea to check your blood work periodically and see how your body is responding.
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-Controls Blood Sugar Some people experience improved insulin sensitivity on a paleo diet, especially those with insulin resistance or prediabetes. Removing refined carbohydrates helps stabilize blood sugar levels and reduce large spikes and crashes.
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-For those with metabolic issues, this can be one of paleo’s more noticeable benefits, and improvements are sometimes felt within the first few weeks.
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-Reduces Inflammation By eliminating highly processed foods, you remove trans fats and reduce intake of omega-6 from refined seed oils that are often consumed in excess. For some people, this may lower inflammation markers.
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-However, it depends on how the diet is implemented and your food choices. If you eat lots of red meat, your saturated fat intake rises and can increase inflammation.
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-Want to try the paleo diet with no strings attached? Get a fully customized paleo meal plan matched to your specific calorie and nutrient needs.
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-Risks and Downsides of the Paleo Diet The paleo diet can work well for some people, but it’s not without potential downsides. Understanding the risks makes it easier to adjust the approach and avoid common problems.
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-Potential Nutrient Gaps Removing entire food groups can increase the risk of missing certain nutrients if meals aren’t planned carefully. Over time, this can lead to lower intake of nutrients such as:
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-Calcium: Because dairy is excluded, calcium intake can drop. While leafy greens, almonds, and sardines contain calcium, they need to be eaten consistently to meet requirements. Some people may need to prioritise calcium-rich foods or consider supplementation.Vitamin D: Many dairy products, especially cow’s milk and some yogurts, are fortified with added vitamin D. Removing them can lower intake below recommended levels if you are not eating enough fatty fish and sun exposure is limited, particularly in winter.Iodine: Many people get iodine from iodized table salt, which has iodine added to it. If you avoid iodized salt and don’t eat much seafood, your iodine intake can drop. Using iodized table salt or occasionally including seaweed can help prevent deficiency.Whole-grain fiber: With grains removed, many people don’t eat enough fiber from vegetables. This can affect digestion and gut health.
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-High Saturated Fat Intake Because paleo places a strong emphasis on meat, saturated fat intake can increase, especially if meals rely heavily on fatty cuts of red meat. In some people, this can raise LDL cholesterol levels. Choosing leaner cuts of meat and including more fish can help balance fat intake.
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-Difficult to Maintain Long Term The paleo diet removes entire food groups, which can make social situations and dining out more complicated. Over time, this level of restriction can feel difficult to maintain. For many people, long-term success depends on whether the structure feels sustainable in real life.
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-Isn’t Appropriate for Everyone Although paleo can be effective, certain health conditions and life stages may require extra care or professional supervision. These include:
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-Pregnant women: There is limited research on strict paleo diets during pregnancy, so medical guidance is recommended before making major dietary changes.People with kidney disease: Higher protein intake may place additional strain on kidneys that are already compromised.Individuals with a history of eating disorders: Since paleo removes entire food groups, it can promote very strict food rules, which may not be appropriate for individuals with a history of eating disorders.
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-Paleo vs. Keto: What’s the Difference? Paleo and keto are often confused, but they’re built on different ideas.
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-Paleo is a food-based framework focused on eating whole, minimally processed foods and avoiding modern agricultural products like grains and dairy. The keto diet , on the other hand, is defined by a metabolic goal which puts your body into ketosis by drastically reducing carbohydrate intake.
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-Because of this, paleo usually allows foods like fruit and sweet potatoes, while keto strictly limits them due to their carbohydrate content. You can follow a paleo diet without ever entering ketosis, but you can’t follow a ketogenic diet while eating moderate or high amounts of carbohydrates, even if those carbs come from “healthy” foods.
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-The table below outlines the key differences between the two dietary approaches.
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-Paleo Keto Grains Excluded Excluded Legumes Excluded Excluded Dairy Excluded Limited (cheese, butter okay) Carbs Moderate (40-50% of calories) Very low (5-10% of calories) Focus Whole foods, nutrient density Fat-driven metabolic state (ketosis) Flexibility Higher (fruits, starchy vegetables allowed) Lower (must stay under 50g carbs) Goal Ancestral eating pattern Metabolic shift to fat-burning Speed of Results Moderate Faster (first 2 weeks) Sustainability Moderate to high Moderate (challenging long-term)
How to Get Started with the Paleo Diet Starting Paleo doesn’t require perfection on day one. The goal is to shift your meals gradually toward whole, minimally processed foods.
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-Step 1: Remove Processed Foods Begin by cutting back on the obvious processed staples like cereal, packaged snacks, and sugary drinks. If a product has a long ingredient list filled with additives, it likely doesn’t fit.
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-Step 2: Eliminate Grains and Legumes Over the first week or two, phase out grains and legumes such as bread, rice, pasta, beans, and lentils. Replace them with vegetables, fruit, and other whole-food options. Many people find this easier once processed snacks are already out of the picture.
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-Step 3: Build Meals Around Protein and Vegetables Center each meal on a source of protein, such as meat, fish, or eggs, and add a generous portion of vegetables. Rather than counting portions, focus on eating until you feel satisfied. For most people, this structure becomes more natural after a few weeks.
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-Step 4: Plan Meals Ahead Paleo typically involves more cooking than a convenience-based diet. Having paleo recipes ready and planning three to four days of meals in advance, along with doing basic prep can make the transition much smoother. Without some planning, it’s easy to fall back on grab-and-go options.
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-Step 5: Adjust Based on How You Feel Energy levels and performance can vary during the transition. If you feel low on energy, adding more carbohydrates from foods like sweet potatoes or fruit may help. If meals feel unsatisfying, increasing healthy fats such as olive oil, nuts, or avocado can improve satiety. Give your body a couple of weeks to adjust, then make changes based on how you feel.
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-7-Day Paleo Diet Meal Plan To make this practical, below is a sample 7-day paleo meal plan to show what this way of eating can look like in practice. Use it as inspiration rather than a rigid schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach, mushrooms, and avocado Grilled chicken salad with mixed greens, cucumber, olive oil, and lemon Baked salmon with roasted broccoli and sweet potato Apple and almonds Tuesday Omelet with peppers and onions Leftover salmon over mixed greens with olive oil Grass-fed beef stir-fry with zucchini, carrots, and cauliflower rice Handful of walnuts Wednesday Chia pudding (made with almond milk) topped with berries Lettuce-wrapped turkey breast burgers with tomato and avocado Grilled shrimp with roasted asparagus and baked sweet potato Carrot sticks with guacamole Thursday Fried eggs with sautéed kale and mushrooms Tuna salad (olive oil–based) over mixed greens Roast chicken thighs with Brussels sprouts and butternut squash Berries Friday Smoothie with almond milk, spinach, berries, and protein powder (Paleo-friendly) Chicken and vegetable soup Grilled steak with roasted root vegetables and side salad Handful of almonds Saturday Vegetable and ground beef skillet with peppers and onions Grilled shrimp salad with avocado and olive oil Baked cod with sautéed green beans and roasted sweet potato Orange and cashews Sunday Sweet potato hash with eggs and spinach Steak salad with mixed greens Slow-cooked beef roast with carrots, onions, and roasted cauliflower Hard-boiled egg with a few olives
Want a fully customized paleo meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly paleo meal plans automatically, adjusting portions and recipes to your goals while keeping the paleo diet principles intact.
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-The Bottom Line The paleo diet is built on a simple idea: eat whole, minimally processed foods and remove any modern products that tend to disrupt appetite, blood sugar, and energy levels.
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-For many people, that shift alone can improve satiety, stabilize energy, and support steady weight loss without constant calorie counting. Higher protein intake, fewer refined carbohydrates, and reduced reliance on ultra-processed foods often make it easier to eat in a way that feels controlled rather than restrictive.
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-That said, paleo is not perfect and it’s not for everyone. Eliminating entire food groups requires planning to avoid nutrient gaps, and higher meat intake may not suit all individuals. Long-term success depends less on strict rules and more on whether the structure fits your lifestyle.
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-If you choose to try paleo, focus on food quality, build meals around protein and vegetables, monitor how you feel, and adjust when needed. The goal isn’t historical perfection, it’s improving the quality of what you eat today.
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-And as with any approach, consistency matters more than intensity. A simple, well-planned week of whole-food meals will always outperform a short burst of strict restriction.
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-Ready to start paleo? Get your personalized paleo meal plan with recipes and grocery list to make your transition simple.
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-Frequently Asked Questions Is the paleo diet healthy long-term? For many people, it can be. Some individuals follow paleo for years and feel great. Others find they need to adjust by adding more carbohydrates or including certain foods like high-quality dairy. Responses vary, so it’s important to monitor how you feel and check blood work periodically to make sure markers like cholesterol and nutrient levels remain in a healthy range.
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-Can you lose weight on paleo? Yes. Most weight loss happens because people naturally eat fewer calories when they switch to whole, protein-rich foods. Research in overweight populations shows average losses of around 7 to 12 pounds over six months. It’s not an extreme or rapid diet, but it can be steady and sustainable.
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-Is paleo anti-inflammatory? It can be. Removing highly processed foods eliminates trans fats, refined sugars, and many additives that may contribute to inflammation. However, results depend on how the diet is structured. A version built around vegetables, fish, and varied protein sources will likely look very different from one centered heavily on red meat.
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-Is coffee allowed on a paleo diet? Yes. Coffee is generally considered acceptable. Most people drink it black or with non-dairy options. Traditional dairy milk is excluded, though some Paleo followers use ghee or coconut milk.
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-Is wine allowed on a paleo diet? Strictly speaking, wine is not paleo because it comes from agriculture and fermentation. In practice, some people include it occasionally without abandoning the overall framework. An occasional glass is unlikely to undermine the diet’s core principles, but it’s not considered a foundational part of paleo eating.
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-What is Autoimmune Paleo (AIP)? Autoimmune Paleo is a more restrictive version of the paleo diet designed for people with autoimmune conditions. In addition to grains, legumes, and dairy, it removes foods like nightshades (such as tomatoes and peppers), eggs, nuts, and seeds. Research is limited, but some people report symptom improvement under medical supervision.
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-Do I need to count calories on paleo? Not necessarily. Whole foods rich in protein and fiber tend to be more filling, so many people naturally eat less without tracking. However, if weight loss stalls or goals are not being met after several weeks, tracking intake can help identify where extra calories may be creeping in.
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12 Best Macro Tracking Apps 2026
- Wed, 22 Apr 2026 15:38:37 +0000
- /blog/?p=904
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- Tracking macros has become one of the most effective ways to improve body composition, increase performance, and build sustainable eating habits. While calorie counting focuses on total intake, macro tracking takes things further by optimizing your balance of protein, carbs, and fats.
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-The problem is that “macro tracking app” means something different to everyone. Some people want a detailed nutritional database and granular data. Others want the app to do most of the thinking for them. And some people just want to stop eating whatever happens to be in the fridge and actually have a plan.
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-In 2026, macro tracking apps are smarter than ever. Many now include AI meal planning, barcode scanning, habit tracking, and personalized recommendations. Some are built for serious fitness enthusiasts. Others are perfect for beginners or people who hate logging food.
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-We’ve researched the apps that consistently come up as the best in their category across fitness communities, expert roundups, and user reviews. Below, you’ll find 12 of the best macro tracking apps in 2026, organized by who they’re actually best for, so you can skip straight to the ones that make sense for your lifestyle.
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-Quick Comparison Best Macro Tracking Apps with Built-In Meal Planners These apps don’t just track macros, they help you plan meals around them. Instead of manually logging food and trying to “make it fit” your targets at the end of the day, they build meals that are designed to hit your protein, carb, and fat goals from the start. This reduces guesswork, saves time, and makes it much easier to stay consistent.
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-For anyone who feels overwhelmed by meal prep or tired of constantly calculating portions, built-in planning makes macro tracking far more realistic and sustainable.
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-Eat This Much: Best Overall Macro Tracking App with a Meal Planner Best for: Automated meal planning, people who hate logging, and anyone who wants their macros figured out for them.
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-Most macro tracking apps put the work on you. You log your food, you figure out what to cook, and you hope it all adds up at the end of the day. Eat This Much flips that entirely. Instead of tracking what you ate, it tells you what to eat in the first place.
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-You enter your calorie and macro targets, your food preferences, your budget, your schedule, and any dietary restrictions, and the app builds a full meal plan around them. Every meal comes with a recipe, a full nutritional breakdown, and a grocery list you can send directly to Amazon Fresh, Instacart, Whole Foods, or Walmart. If you don’t like a suggested meal, you can swap it out with a single tap and the plan recalculates automatically.
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-It’s a genuinely different approach to nutrition, and for a lot of people, it’s far more sustainable than logging. Instead of obsessing over what you already ate, you’re just following a plan that was built around your goals from the start.
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-Price: Free version available; Premium version available for $5/month (billed annually) or $14.99/month (billed monthly). Includes weekly planning, grocery lists, and leftovers support. 14-day free trial available.
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-Pros:
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-Automatically generates full meal plans around your macro targets
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-Detailed nutritional breakdown per meal including vitamins and minerals
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-Integrated grocery delivery to major US retailers
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-Supports multiple diet styles
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-Cons:
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-Simpler recipes may not satisfy experienced cooks
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-Premium required for advanced customization and weekly planning
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-Carb Manager: Best for Low-Carb Macro Tracking & Meal Planning Best for: Keto and low-carb dieters who want an app built specifically for this way of eating.
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-Carb Manager is the most popular keto-focused nutrition app available, and it’s easy to see why. While it tracks all macros, its real strength is in carbohydrate tracking. It uses net carbs (total carbs minus fiber) rather than total carbs, which is the standard approach for ketogenic dieting. It also tracks glucose and ketone levels if you’re monitoring those, and integrates with devices like Fitbit, Garmin, and Apple Watch.
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-The app includes a large database of keto-friendly recipes, a meal planner, and a carb cycling feature in the premium version. There’s also an educational component for people new to the keto diet, which makes it a good choice if you’re just starting out with low-carb eating and want some guidance alongside your tracking.
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-Price: Free version available with basic net carb tracking, food database access. Premium version starts at $3.33/month (billed annually) or $8.49/month (billed monthly). Adds meal planning, carb cycling, advanced analytics, and premium recipes.
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-Pros:
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-Built specifically for keto and low-carb dieting
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-Tracks net carbs, glucose, and ketones
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-Large database of keto-friendly recipes
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-Integrates with Fitbit, Garmin, Apple Watch, and more
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-Cons:
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-Not ideal for balanced macro approaches
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-The free version is fairly limited
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-Best Macro Tracking Apps for Serious Trackers If you’re the type who weighs your food, checks trends instead of just daily scale spikes, and actually cares about precision, these apps are built for you. They go beyond basic calorie counting and focus on accuracy, structured adjustments, and data you can trust.
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-MacroFactor: Best Overall Macro Tracking App Best for: Data-driven people who want their macro targets to adapt as they progress.
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-MacroFactor is widely regarded as one of the most intelligent macro tracking apps available. What sets it apart is its dynamic coaching algorithm. Rather than giving you a fixed calorie target and leaving you to figure out why you’ve stopped progressing, MacroFactor analyzes your weekly weigh-ins and food logs and automatically adjusts your targets to keep you moving toward your goal.
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-It was built by the team at Stronger by Science, a group known for their evidence-based approach to nutrition and training. The food database is entirely verified, which means you won’t run into the common problem of wildly inaccurate user-submitted entries that are common in apps like MyFitnessPal. The interface is clean and genuinely enjoyable to use, which matters more than people realize when you’re logging food every single day.
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-Price: No free tier. Plans start at $11.99/month or $71.99/year after a 7-day trial.
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-Pros:
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-Dynamic algorithm adjusts your macro targets weekly based on real progress
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-Fully verified food database with no inaccurate user submissions
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-Supports a wide range of goals including muscle gain, fat loss, and maintenance
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-Tracks expenditure trends and energy balance over time
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-Cons:
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-No free version, only a trial period
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-Not ideal for athletes or those with precise performance goals
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-Cronometer: Best for Accuracy and Micronutrient Tracking Best for: Anyone who wants to track more than just macros, including vitamins, minerals, and micronutrients
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-Cronometer takes a more scientific approach than most apps. While it absolutely tracks your macros, its real strength is in micronutrient tracking. It monitors over 84 different nutrients, including vitamins, minerals, amino acids, and fatty acids, which makes it a favorite among people managing specific health conditions, athletes with precise nutritional needs, and anyone who wants a genuinely complete picture of their diet.
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-Like MacroFactor, Cronometer uses a verified food database, but they use lab-verified sources like the USDA and NCCDB, and user submissions get reviewed before they go live, meaning the data you’re working with is reliable. It’s worth noting that Cronometer can feel like a lot if you’re new to nutrition tracking. The depth of data is its biggest strength, but it can also be its biggest barrier for casual users.
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-Price: Free version available with basic macro and micronutrient tracking with ads. Premium Gold version starting at $8.99/month or $49.99/year which removes ads, adds fasting tracker, advanced charting, and more.
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-Pros:
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-Verified food database for reliable data
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-Tracks over 84 nutrients including vitamins, minerals, and amino acids
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-Integrates with Apple Health, Fitbit, Garmin, and other fitness devices
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-Affordable premium
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-Cons:
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-The sheer depth of data can feel overwhelming for beginners
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-Smaller restaurant database and less lifestyle-focused design
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-MyMacros+: Best for Athletes With Specific Macro Targets Best for: Bodybuilders, powerlifters, and athletes who need to set different macro targets for training and rest days.
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-MyMacros+ was built by a fitness professional for fitness professionals, and it shows. One of its most useful features is the ability to set completely different macro goals for different days of the week, which is a big deal if you’re following a structured training program. On a heavy lifting day, your carbohydrate and calorie needs are different from a rest day, and most apps don’t make it easy to account for that.
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-The app has a food database of over 5 million items, a barcode scanner, and a clean interface that makes logging quick. It’s not the flashiest app on this list, and it doesn’t have the adaptive coaching of MacroFactor or Carbon, but for athletes who know their numbers and just need a reliable, no-nonsense way to hit them, MyMacros+ is hard to beat.
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-Price: The base app is Free to download (previously a one-time $2.99 purchase, now free on iOS). Pro subscription starts at $2.99/month or $29.99/year for advanced stats, recipes, and additional features.
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-Pros:
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-Ability to set different macro goals for training days vs. rest days
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-5 million+ food item database
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-Trusted by competitive bodybuilders and powerlifters
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-Cons:
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-Less adaptive than apps like MacroFactor
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-Some advanced features require a Pro subscription
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-Best Macro Tracking Apps for Beginners If you’re new to tracking your food, the last thing you want is an app that feels like a spreadsheet. These apps are approachable, well-designed, and make it easy to build the habit of logging without feeling like a chore.
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-MyFitnessPal Best for: Beginners who want the largest food database available and a familiar, widely-used platform.
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-MyFitnessPal has been around since 2005 and remains one of the most widely used nutrition apps in the world. Its food database is enormous, with over 18+ million foods, which means you can almost always find exactly what you’re looking for, including restaurant meals, branded products, and international foods. The app is also deeply integrated with a huge range of fitness devices and apps, from Apple Health and Fitbit to Garmin and Strava.
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-The free version is genuinely useful for basic calorie and macro tracking, though it’s worth noting that MyFitnessPal has moved more features behind its paywall in recent years. Barcode scanning, for example, now requires a Premium subscription for newer accounts.
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-One thing to be aware of is that because anyone can submit food entries to the database, the accuracy can vary. It’s worth double-checking entries against the nutrition label, especially for generic or homemade foods.
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-Price: Free plan includes basic calorie and macro tracking, food logging, exercise logging. Premium starts at $19.99/month or $79.99/year and adds barcode scanning, custom macros, and detailed analysis. Premium+ is $99.99/year and includes a meal planner and some additional features.
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-Pros:
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-Largest food database of any app on this list (18 million+ foods)
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-Integrates with virtually every fitness device and app
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-Large, active community for support and accountability
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-Well-designed and easy to navigate
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-Cons:
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-Many previously free features are now behind a paywall
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-User-submitted food entries can be inaccurate
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-Lose It!: Best for Simple Macro Tracking Best for: Beginners who want a clean, guided experience focused on weight loss.
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-Lose It! is one of the most beginner-friendly apps on this list. It sets you up with a personalized weight loss plan from the start, gives you a daily calorie budget, and makes it easy to log your food and exercise without feeling overwhelmed. The interface is clean and the progress tracking is satisfying, which helps with building the habit of logging consistently.
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-The free version covers the basics well, though macro tracking, the barcode scanner, and some of the more detailed features are locked behind the Premium subscription. It’s worth noting that Lose It! is primarily designed around weight loss rather than performance or body composition goals. If your main goal is losing weight and you want a straightforward, encouraging app to help you do it, Lose It! is an excellent starting point.
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-Price: Free plan includes basic calorie tracking, food logging, weight tracking. Premium is $39.99/year which includes macro tracking, barcode scanning, meal planning, and more.
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-Pros:
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-Very beginner-friendly with a guided setup
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-Clean, well-designed interface
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-One of the most affordable premium plans on this list
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-Strong community and social features
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-Cons:
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-Macro tracking is a premium feature
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-Less suited to performance or body composition goals
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-Stupid Simple Macro Tracker: Best for Minimalist Macro Tracking Best for: People who already know their macro targets and just want a clean, no-frills place to track them.
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-This app lives up to its name in the best way possible. It does one thing: track your macros. There are no coaching features, no meal plans, no social feeds, and no AI. You set your macro targets, and as you log food throughout the day, you watch the macro icons for protein, carbs, and fat fill up. When you get close to your limit, the app gives you a warning. That’s it.
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-It’s a beautifully simple and lightweight approach that’s perfect for people who find other apps distracting. The food database has around 500,000 items, which is smaller than the giants like MyFitnessPal, but it includes a barcode scanner and covers the basics well. If you just need a digital version of a food journal without all the noise, this is it.
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-Price: $34.99/year with a lifetime purchase option available.
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-Pros:
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-Extremely simple, focused, and easy to use
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-Visual tracking with filling macro icons is intuitive
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-No distracting social features, articles, or ads
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-Cons:
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-Smaller food database than competitors
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-No coaching, meal planning, or adaptive features
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-Not suitable for beginners who need guidance
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-Best Macro Tracking Apps for People Who Hate Logging Manual food logging works for a lot of people, but it’s not for everyone. If logging your food feels like a chore, these apps are built to make it easier, faster, or at least less annoying. Whether that means snapping a quick photo or using voice input, these picks are all about saving time.
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-SnapCalorie: Best Tracking Macros with Photo Logging Best for: Best photo logging for restaurant meals, potlucks, and days you don’t want to weigh food.
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-The way SnapCalorie works is simple: take a picture of your food, and the app’s AI will estimate the macros. It’s extremely useful for situations where you can’t weigh your food, like at a restaurant or a family dinner. On iPhones with a LiDAR sensor, the app can read portion sizes with surprising accuracy, getting within about ±80 calories on a 500-calorie meal. Without LiDAR, the margin for error is wider, so it’s best to treat the numbers as a ballpark estimate.
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-The free version allows you to log a few meals per day. It’s not precise enough for someone prepping for a bodybuilding competition, but for the average person who wants a quick and easy way to get a general sense of their intake, it’s a massive time-saver.
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-Price: Free version: Includes limited AI meal scans (typically up to 3 per day). Premium subscription costs approximately $89.99 per year for unlimited AI meal scans and full access to features.
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-Pros:
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-AI-powered photo logging is fast and convenient
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-LiDAR integration on newer iPhones improves portion size accuracy
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-Great for logging restaurant meals and complex plates
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-Cons:
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-Less accurate than manual logging with a food scale
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-Accuracy is lower on phones without LiDAR
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-Not suitable for very strict diets or competition prep
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-Foodnoms: Best for Fast & Private Macro Tracking Best for: Apple users who want a fast, beautifully designed tracker with strong privacy and no ads.
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-Foodnoms is an Apple-focused nutrition tracker available on iPhone, iPad, Mac, and Apple Watch. It’s known for its clean design, fast logging, and strong user ratings. What makes Foodnoms stand out is the combination of speed and thoughtfulness. Logging is fast thanks to a barcode scanner, voice entry, AI-powered meal scanning (you can snap a photo or describe a meal in plain text), and even Bluetooth smart scale support for precise portion weighing. Home screen widgets let you check your progress without opening the app. There’s also deep Shortcuts integration for power users who want to automate their logging entirely.
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- It also prioritizes privacy, with encrypted data storage and no ads, even in the free version which includes calorie and macro tracking with full database access.
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-Price: Free version includes calorie and macro tracking, barcode scanning, full database access, no ads. Foodnoms+ pricing varies by region but starts at around $5.99/month or $39.99/year.
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-Pros:
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-AI meal scanning, voice entry, and smart scale support
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-Strong privacy: no ads, no data selling, encrypted storage
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-Generous free tier with no ads
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-Cons:
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-Apple ecosystem only, no Android
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-Smaller food database than other apps on the market
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-Best Macro Tracking Apps with Integrated Coaching Some people do not just want numbers on a screen. They want guidance, feedback, and clear direction on what to adjust and why. Coaching-focused macro apps bridge the gap between a basic tracker and hiring a nutrition coach. Instead of simply logging food, you check in regularly, receive updated macro targets, and get structured support based on your progress.
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-If accountability and expert guidance matter more to you than meal planning features, this category is where you should focus.
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-Carbon Diet Coach: Best Macro Tracking with Structured Coaching Best for: People who want a nutrition coach built into their app, without the cost of hiring a real one.
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-Carbon was created by Dr. Layne Norton, a PhD in Nutritional Sciences and one of the most well-known evidence-based coaches in the fitness industry. The app functions less like a food tracker and more like a coaching system. You log your food and your weight, check in weekly, and the app’s algorithm analyzes your progress and adjusts your macro targets accordingly.
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-What makes Carbon different from most apps is that it doesn’t just give you a number to hit and leave you to figure out the rest. It actively coaches you through the process, explains what adjustments it’s making and why, and supports a range of goals including fat loss, muscle gain, maintenance, and reverse dieting. It supports multiple diet styles including balanced, low-carb, low-fat, keto, and plant-based.
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-The main limitation is that Carbon doesn’t provide meal plans. It tells you what your macro targets are and coaches you toward hitting them, but the actual food choices are up to you.
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-Price: No free version. Plans start at $11.99/month, $59.99 for 6 months, or $99.99/year.
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-Pros:
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-Weekly check-ins with adaptive macro adjustments
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-Built by evidence-based nutrition experts
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-Supports multiple diet styles including fat loss, muscle gain, maintenance, and reverse dieting
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-Cons:
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-No free version
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-Does not provide meal plans
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-No social or community features within the app
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-Noom: Best For Behavior-Based Nutrition Without Strict Macro Tracking Best for: People who want to understand the psychology behind their eating habits, not just track numbers.
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-Noom is not a traditional macro tracking app. It tracks macros and calories, yes, but its real focus is on the behavioral and psychological side of eating. The app uses a color-coded food system (green, yellow, and orange) to help you make better choices without obsessing over exact numbers, and it pairs this with a daily curriculum of short lessons on topics like stress eating, habit formation, and mindful eating.
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-Noom also offers access to a personal coach and a group support community, which sets it apart from every other app on this list. If you’ve tried tracking your macros before and found that you knew what to eat but couldn’t stick to it, Noom’s approach to the behavioral side of nutrition might be exactly what you need.
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-Price: No free version. Plans start at $70/month (monthly plan) or approximately $17.42/month on a 12-month plan ($209 billed annually). A 7-day trial is available.
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-Pros:
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-Addresses the psychology and habits behind eating, not just the numbers
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-Daily lessons on behavior change, stress eating, and mindful eating
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-Access to a personal coach and group community
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-Cons:
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-Significantly more expensive than most apps on this list
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-Not ideal for athletes or those with precise performance goals
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-Common Mistakes When Tracking Macros Macro tracking works best when it’s done accurately and consistently. Small oversights can quietly throw off your numbers, even if you feel like you’re doing everything right. If your progress has stalled or your results feel inconsistent, one of these common mistakes could be the reason.
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-1. Trusting every database entry Not every food entry in crowd-sourced databases is accurate. One listing might show 25g of protein for a chicken breast, while another shows 40g for the same portion. Those differences add up over time. If something looks off, double-check it against another source or choose apps that use verified data.
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-2. Forgetting oils, sauces, and condiments Small extras can make a big difference. One tablespoon of olive oil adds 14g of fat, and things like ranch, mayo, butter, or cooking sprays can easily push your fat intake 20 to 30 grams higher than expected in a single day. These are easy to forget because they don’t feel like “main foods,” but they absolutely count toward your macros.
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-3. Using someone else’s macros Your friend’s macro targets were calculated for their body weight, activity level, and goals, not yours. Copying someone else’s numbers often leads to frustration because the math simply isn’t built around you. Use an app that calculates targets based on your own stats and adjusts as your progress changes.
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-4. Obsessing over daily numbers Going 10g over on carbs today is not a problem. Your body doesn’t reset at midnight, and progress is driven by trends over time, not one single day. Weekly averages matter far more than hitting perfect numbers every evening.
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-5. Only logging after you eat Logging at 9 p.m. tells you what already happened, but it doesn’t help you make better choices earlier in the day. Pre-logging meals or using a planner like Eat This Much allows you to adjust portions before the food is on your plate. Planning ahead gives you control instead of forcing you to “fix” your numbers at the end of the day.
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-So, which macro tracking app should you choose? Macro tracking is not about perfection. It is about awareness, consistency, and having a system that supports your goals instead of working against them.
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-The best macro tracking app depends on what you actually need. If you want meals built around your targets so you do not have to think about what to eat, Eat This Much stands out as the strongest option with a built-in meal planner. If you prefer adaptive coaching and data-driven adjustments, MacroFactor or Carbon Diet Coach may be a better fit. If you care about accuracy down to vitamins and minerals, Cronometer is hard to beat. And if you just want something simple and approachable, apps like Lose It! or MyFitnessPal make getting started easy.
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-No app will do the work for you completely. The real advantage comes from choosing one that matches your personality and lifestyle. The right app should feel sustainable, not stressful. When you find one that makes it easier to plan, log, and stay consistent, macro tracking becomes less of a chore and more of a tool that quietly supports your progress.
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Vegan Diet Guide: Benefits, Risks & How to Do It Right
- Wed, 15 Apr 2026 15:31:06 +0000
- /blog/?p=814
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- You decide to try going vegan. The first week feels productive but by week three you’re tired, constantly hungry, and wondering why everyone else seems to thrive on it while you’re googling “vegan sources of protein” at 10pm. Eventually, you give up.
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-This is more common than you think, not because a vegan diet cannot work, but because many people approach it by simply removing animal products without replacing them strategically. Taking food away is easy, but building balanced meals is harder.
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-When done well, a vegan diet can support heart health, weight management, and metabolic improvements. When done poorly, it can leave you low on protein, short on key nutrients, and frustrated.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is a Vegan Diet? A vegan diet excludes all animal products. That means more than just avoiding meat, fish, and poultry. It also removes dairy, eggs, honey, gelatin, and ingredients such as whey or casein that are derived from milk.
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-What remains is a diet built entirely around plant based foods, including vegetables, fruits, grains, legumes, nuts, seeds, and plant-based alternatives. In principle, it is simple.
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-In reality, it requires more awareness than people expect. Animal-derived ingredients often appear in packaged foods, and certain nutrients that are easily obtained from animal products need more deliberate planning in a fully plant-based diet.
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-Why People Go Vegan People choose a vegan diet for different reasons, and understanding your own motivation matters more than you might think. The reason you start often shapes how you approach the diet and whether you stick with it long term.
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-For many, the decision is health-driven. They want to improve cholesterol, manage blood sugar, lose weight, or reduce long-term disease risk. Research shows that a well-planned plant-based diet can support these outcomes, but food quality still matters.
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-Others are motivated by ethics or environmental concerns, including animal welfare and the impact of livestock production on greenhouse gas emissions.
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-In reality, most people have mixed motivations. Someone may begin for health reasons and later become more aware of environmental or ethical considerations. Whatever the starting point, clarity about why you are making the change makes it easier to approach it in a way that is sustainable.
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-Types of Veganism Not everyone who follows a vegan diet approaches it in the same way. The label is the same, but the motivation and level of strictness can look very different depending on the person.
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-Plant-forward eating Plant-forward eating is not strict veganism, but it shares many similarities. Meals are built around vegetables, legumes, grains, nuts, and seeds, with occasional animal products included. Many people find this approach more flexible and easier to maintain socially.
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-Health-based veganism This approach centres on personal health. The priority is improving cholesterol, blood sugar, weight, or overall wellbeing. The focus is mainly on what is eaten, and there may be less attention given to non-food items such as clothing or household products.
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-Environmental veganism Environmental veganism is driven by concern about sustainability and the environmental impact of animal agriculture. The aim is to reduce reliance on animal farming and lower one’s overall environmental footprint. In some cases, there is nuance in how this is interpreted, with a small number of people including specific locally sourced animal foods if they believe the environmental impact is minimal. Even then, plant-based foods remain the foundation.
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-Ethical veganism Ethical veganism is rooted in concern for animal welfare. It extends beyond food to include clothing, cosmetics, supplements, and other products connected to animal use. People following this approach tend to research brands and ingredients carefully, and it is usually the most strict version of veganism.
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-How the Vegan Diet Works A vegan diet works by changing what your meals are made of. When you remove animal products, you usually end up eating more vegetables, legumes, whole grains, nuts, and seeds. That naturally increases fiber intake and often reduces saturated fat.
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-Higher fiber intake slows digestion and helps you feel full for longer. Meals built around beans, lentils, vegetables, and whole grains tend to be lower in calorie density, meaning you can eat a satisfying portion without consuming as many calories.
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-Health Benefits of a Vegan Diet When a vegan diet is built around whole plant foods rather than processed substitutes, research shows clear health advantages. The benefits come from higher fiber intake, lower saturated fat, and a greater focus on minimally processed foods.
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-Improves Heart Health Vegan diets are consistently linked to lower LDL cholesterol and lower blood pressure. People who eat mostly plant-based foods also tend to have a lower risk of heart disease over time. Removing most sources of saturated fat and increasing fiber intake plays a major role in these improvements.
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-Supports Weight Loss & Management On average, people who follow vegan diets tend to weigh less than those who do not. Studies suggest body weight is often 5 to 10% lower in plant-based populations. Meals built around vegetables, beans, lentils, and whole grains are filling but generally lower in calories, which makes maintaining a calorie deficit easier without constant restriction.
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-Helps Stabilise Blood Sugar Well-planned vegan diets are associated with better insulin sensitivity and a lower risk of Type 2 diabetes. High-fiber foods slow digestion and help prevent sharp blood sugar spikes, supporting steadier energy levels and improved glucose control.
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-May Reduce Certain Cancer Risks Some studies suggest a lower risk of colorectal cancer among people who eat predominantly plant-based diets. Higher fiber intake and the absence of processed meats are thought to contribute to this protective effect.
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-Supports Long-Term Health and Longevity Populations with some of the longest lifespans tend to eat mostly plant-based diets. While diet is only one part of the picture, the combination of improved heart health, better metabolic markers, and higher intake of whole foods supports overall long-term health.
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-Interested in trying a vegan diet? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
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-Vegan Diet Health Risks & How to Prevent Them A vegan diet can be very healthy, but it does require some planning. Certain nutrients become harder to get once animal products are removed, and it helps to know what to pay attention to before you start.
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-Vitamin B12 Deficiency Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. It is found almost exclusively in animal products, which means vegans are at real risk of deficiency without supplementation. Low B12 levels can lead to fatigue, numbness, cognitive issues, and in severe cases, nerve damage.
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-Because plant foods do not reliably provide B12, taking some sort of supplements is necessary. This can come from a weekly oral supplement, periodic injections, or consistently using fortified foods such as plant milks or nutritional yeast that clearly list B12 content.
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-Iron Deficiency Iron from plant foods is absorbed less efficiently than iron from animal sources. Low iron levels can show up as fatigue, shortness of breath, or feeling unusually cold.
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-The good news is that absorption improves when iron-rich plant foods are paired with vitamin C. Lentils, beans, leafy greens, and fortified grains can meet your needs when eaten regularly, especially alongside foods like citrus, tomatoes, or peppers. Periodic blood work to check ferritin levels can provide reassurance.
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-Incomplete Protein Plant proteins often contain lower amounts of certain essential amino acids, but this is rarely a problem when you eat a variety of foods. You don’t need to combine specific foods at every meal, having variety throughout the day is enough.
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-Soy products such as tofu and tempeh provide complete protein on their own, and combinations like rice and beans naturally complement each other. A mix of legumes, grains, nuts, and seeds typically covers your needs.
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-Low Omega-3 Plant foods such as flaxseeds, chia seeds, and walnuts contain a type of omega-3 fat called ALA. Your body can convert ALA into the forms it actually uses, known as EPA and DHA, but that conversion is limited. Over time, low levels of EPA and DHA may affect brain and heart health.
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-For that reason, some vegans choose an algae-based EPA/DHA supplement, since algae is the original source of these fats in the food chain. Plant omega-3 foods are still useful, but supplementation can provide more direct support.
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-Other Nutrient Deficiencies Calcium, vitamin D, zinc, and iodine can sometimes run low on a vegan diet if meals are not planned thoughtfully. Fortified plant milks are an easy way to boost calcium and often vitamin D. You may still need sun exposure or a supplement for vitamin D, especially in winter.
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-Zinc is found in foods like nuts, seeds, and legumes. Iodine is added to regular iodised table salt, so using that instead of specialty salts can help. Seaweed also contains iodine, but it should be eaten in moderation.
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-Vegan Nutrient Requirements Quick Reference To make things simple, here’s a clear overview of the key nutrients discussed above, along with general daily targets and practical sources. Think of this as a reference you can return to when planning meals or reviewing your intake.
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-Nutrient Daily Target Primary Vegan Sources Supplementation B12 2.4 mcg Fortified plant milk, nutritional yeast (verify fortification) REQUIRED: 1,000-2,000 mcg weekly or 100 mcg daily Iron 8mg (men), 18mg (women), 27mg (pregnant) Lentils, beans, fortified cereals, tahini, spinach Supplement only if deficient (pair food sources with vitamin C) Calcium 1,000-1,200 mg Fortified plant milks (300-400mg), tahini (130mg/tbsp), collard greens (268mg/cup) Supplement if food sources inadequate Vitamin D 600-800 IU (1,000-2,000 IU if deficient) Sun exposure 15-30 min daily, fortified plant milks Supplement recommended (especially October-March) Omega-3 (EPA+DHA) 250-300 mg combined Algae supplements preferred; ground flax (1.6g ALA) if no supplement Algae supplement recommended (plant ALA converts poorly) Protein 50-75g daily Lentils (18g/cup), tofu (10g/3oz), tempeh (19g/3oz), beans (15-16g/cup), nuts Combine different sources for complete amino acids Zinc 8-11 mg Legumes, nuts, seeds, whole grains Supplement if deficient
How to Get Started with a Vegan Diet Switching to a vegan diet doesn’t have to be dramatic or all-or-nothing. The people who stick with it long term usually take a practical approach: understand what they’re eating now, make gradual changes, and plan a few reliable meals before fully committing. The goal isn’t to get everything “right” immediately, it’s building something balanced that you can actually maintain.
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-Step 1: Understand Your Baseline Before removing anything, take a look at what you’re currently eating. Track a few typical days and pay attention to protein intake, iron sources, and overall energy levels. This gives you a reference point so you can see what changes once you shift to plant-based eating.
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-Step 2: Transition Gradually Some people switch overnight, but many find a gradual transition more sustainable. Spreading the change over several weeks gives you time to adjust and experiment.
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-You might begin with a few fully plant-based days each week, then move toward mostly vegetarian meals, and eventually remove dairy and eggs. This approach allows your digestion to adapt to higher fiber intake and gives you time to find plant-based meals you genuinely enjoy before committing fully.
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-Step 3: Plan Your Protein Sources Before going fully vegan, identify plant proteins you actually like. Lentils, beans, tofu, tempeh, nuts, and seeds can all contribute meaningfully to daily intake, but preferences vary.
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-Aim for roughly 50–75 grams of protein per day, depending on your body size and activity level. Once you know which foods you enjoy, it becomes easier to build meals around them instead of worrying about hitting a target.
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-Step 4: Get Supplements Set Up A few supplements are easier to organise before you fully transition. Vitamin B12 is essential on a vegan diet. Vitamin D is commonly supplemented, especially in winter. Many people also include an algae-based omega-3 supplement to provide EPA and DHA. Iron supplementation is only necessary if blood work shows deficiency.
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-Step 5: Keep Meals Simple You don’t need dozens of vegan recipes . Start with three or four meals you enjoy and can prepare confidently, then rotate them. Familiar meals reduce decision fatigue and make the transition feel manageable. Examples might include lentil curry with rice, bean chilli, tofu and vegetable stir-fry, or pasta with tomato sauce and chickpeas. Once those feel easy, you can expand from there.
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-Want a fully customized vegan meal plan matched to your specific calorie and nutrient needs? Eat This Much creates personalized vegan meal plans that automatically balance your protein, B12, iron, and other critical nutrients. No more guessing, just nutritionally complete meals that fit your goals.
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-Common Vegan Diet Mistakes Most of the issues people run into on a vegan diet are predictable. They usually come down to either under-planning or over-relying on convenience foods. They include:
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-Not getting enough protein: When protein intake is too low, hunger increases, exercise recovery suffers, and energy levels can dip. This usually happens when meals are built mostly around refined carbs rather than legumes, tofu, tempeh, or other protein-rich foods. Tracking your intake for a few days can confirm whether you are consistently reaching roughly 50–75 grams per day.Skipping B12 supplements: B12 deficiency develops slowly but can have serious consequences if ignored. Because plant foods do not reliably provide B12, supplementation is necessary on a vegan diet. This is one area where consistency matters.Eating too many processed vegan foods: Vegan alternatives such as faux meats, vegan cheeses, and packaged snacks can make the transition easier, but they should not form the foundation of your diet. Many are high in calories, sodium, and additives while offering limited nutritional value.Not eating enough calories: Plant-based meals are often lower in calories, which can be helpful for weight loss but problematic if you don’t eat enough. Some people unintentionally undereat because the food feels lighter. If you feel constantly tired or notice rapid weight loss, it may be a sign that you are not eating enough.Social isolation: Eating differently from friends or family can feel awkward at first. Keeping the focus on your own choices rather than persuading others tends to make social situations easier. Most people adjust more quickly than you expect.
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-Plant-based meals are often lower in calories, making it easy to undereat by accident. Use our free Calorie Calculator to find your ideal daily targets for weight loss, maintenance, or muscle gain.
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-7-Day Vegan Diet Meal Plan Here’s a simple example of how a balanced vegan week can look in practice. Use it as inspiration rather than a rigid schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Overnight oats with chia seeds, almond butter, blueberries, and fortified plant milk Lentil and vegetable soup with whole-grain bread Tofu stir-fry with broccoli, carrots, bell peppers, and brown rice Apple with peanut butter Tuesday Tofu scramble with spinach, mushrooms, and whole-grain toast Chickpea salad with cucumber, tomato, olive oil, lemon, and mixed greens Black bean chilli with quinoa and avocado Handful of mixed nuts Wednesday Smoothie with banana, spinach, frozen berries, flaxseeds, and fortified soy milk Hummus and roasted vegetable wrap with side salad Baked tempeh with roasted sweet potatoes and green beans Carrots and bell peppers with hummus Thursday Peanut butter and banana on whole-grain toast Quinoa bowl with roasted chickpeas, cucumber, shredded cabbage, and tahini dressing Lentil pasta with tomato sauce, mushrooms, and side salad Fortified plant yogurt with pumpkin seeds Friday Oatmeal with walnuts, ground flax, and sliced apple White bean and spinach stew with whole-grain bread Vegan curry with chickpeas, cauliflower, and basmati rice Trail mix (nuts, seeds, dried fruit) Saturday Chia pudding made with fortified almond milk and topped with raspberries Tofu and avocado sandwich with side salad Stuffed bell peppers with black beans, corn, and quinoa Orange and handful of almonds Sunday Smoothie bowl with berries, soy yogurt, hemp seeds, and granola Lentil and roasted vegetable salad with olive oil dressing Mushroom and walnut bolognese over whole-grain spaghetti Edamame with sea salt
The Bottom Line A vegan diet can be extremely healthy, but it works best when it is built on whole, nutrient-dense foods and supported by planning. Removing animal products does not automatically improve health, what replaces them matters.
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-When done well, a vegan diet can support heart health, weight management, and blood sugar control. It can also align with ethical or environmental values. The benefits of going vegan can be substantial, but it’s important to make sure you are getting enough key nutrients such as vitamin B12, iron, iodine, and omega-3s.
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-The key question isn’t whether a vegan diet works in theory, it’s whether it works for you in practice. If meals are satisfying, nutritionally complete, and sustainable in your daily life, then it can be a long-term option. If it feels restrictive or difficult to maintain, a more plant-forward approach may be a better fit.
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-Ready to get started on your vegan journey? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
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-Frequently Asked Questions How do vegans get enough protein? Protein on a vegan diet comes mainly from legumes such as lentils, beans, and chickpeas, along with soy foods like tofu, tempeh, and edamame. Nuts, seeds, and whole grains also contribute. You don’t need to combine specific foods at every meal, but eating a variety across the day ensures you cover all essential amino acids. For most adults, around 50–75 grams per day is a reasonable target, depending on body size and activity level.
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-Are vitamin B12 supplements really necessary on a vegan diet? Yes. Plant foods do not reliably provide vitamin B12, and deficiency can lead to serious neurological problems over time. A supplement or consistent use of fortified foods is required on a vegan diet. This is one area where planning ahead matters.
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-Can vegans build muscle? Yes. Muscle growth depends on adequate protein intake, strength training, and sufficient calories. The source of protein matters less than the total amount consumed. Many athletes follow plant-based diets successfully, provided their intake is well planned.
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-Is soy safe on a vegan diet? Yes. Soy is a complete protein and is safe when eaten in normal amounts. Concerns about soy and estrogen are often overstated and not supported by the majority of current research. Including soy as part of a varied diet is both practical and nutritionally sound.
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-How expensive is a vegan diet? It depends on how you approach it. Whole foods such as beans, lentils, rice, oats, and seasonal vegetables are inexpensive. Processed vegan substitutes tend to be more costly. A whole-food vegan diet can be affordable, and in many cases costs less than diets centred heavily on meat.
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-Is a vegan diet safe during pregnancy? A vegan diet can be safe during pregnancy when it is well planned. Particular attention should be given to vitamin B12, iron, calcium, vitamin D, iodine, and omega-3s. Working with a healthcare professional or dietitian is advisable.
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GLP-1 Diet Explained: What It Is and How It Supports Weight Loss
- Thu, 02 Jul 2026 11:59:43 +0000
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- GLP-1 diets have become one of the biggest topics in nutrition, largely because medications like Ozempic, Wegovy, and Mounjaro have transformed how people approach weight loss. But despite the name, there isn’t one official “GLP-1 diet.” Instead, it refers to an eating pattern designed to complement GLP-1 medications by prioritising nutrient-dense, high-protein foods that support muscle maintenance, help manage side effects, and make it easier to meet your nutritional needs while eating less.
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-If you’re taking Ozempic, Wegovy, Mounjaro, or Zepbound, you’ve probably been told to “eat healthy.” That’s not wrong, it’s just nowhere near enough guidance for a situation that is actually different from ordinary dieting. GLP-1 medications change how your body handles hunger, digestion, and cravings in ways that make your old eating habits risky in ways that sneak up on you.
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-What is a GLP-1 diet? A GLP-1 diet isn’t a specific diet with strict rules or a list of foods you must eat. Rather, it’s an eating approach designed to work alongside GLP-1 medications such as Ozempic, Wegovy, and Mounjaro. Because these medications reduce appetite and slow stomach emptying, the focus shifts from simply eating less to making every meal count nutritionally.
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-It prioritizes high-protein foods, fiber-rich carbohydrates, and nutrient-dense foods to protect muscle, manage side effects like nausea and constipation, and make every smaller-than-usual meal count. While the exact foods and calorie intake vary from person to person, the overall principles remain the same: prioritise quality nutrition, stay hydrated, and build sustainable eating habits that support long-term weight management.
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-What Is GLP-1 Medication? GLP-1 stands for glucagon-like peptide-1, a hormone produced in your gut. It does several things at once:
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-Triggers insulin release in response to food
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-Slows the movement of food from your stomach into your intestines
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-Sends fullness signals to your brain.
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-GLP-1 medications reproduce this at levels your body can’t produce naturally, which is what makes them effective for weight loss.
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-The most widely used ones right now are semaglutide (sold as Ozempic for diabetes management and Wegovy for weight loss) and tirzepatide, which targets both GLP-1 and a second hormone called GIP (Mounjaro for diabetes, Zepbound for weight loss). According to a 2024 KFF Health Tracking Poll , 1 in 8 US adults has now taken a GLP-1 medication.
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-How GLP-1 Medications Change the Way You Eat GLP-1 medications change the way your body regulates hunger and fullness, which is why many people naturally eat less without feeling as deprived as they would on a traditional calorie-restricted diet.
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-Rather than relying on willpower alone, these medications work with your body’s natural appetite signals, making it easier to reduce calorie intake on average by 16–39% .
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-One of the biggest changes is reduced appetite. Many people find they feel satisfied after eating much smaller meals and are less likely to think about food throughout the day. This can make sticking to a calorie deficit feel more manageable than with other weight loss approaches.
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-GLP-1 medications also slow stomach emptying, meaning food stays in your stomach for longer. This is what makes a small meal feel filling for hours. It’s also why greasy, rich, fried foods become harder to tolerate on these medications, as they sit in your stomach longer and have more opportunity to cause nausea.
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-Another common effect is reduced cravings, especially for highly processed, high-calorie foods. While cravings don’t disappear completely for everyone, many people on GLP-1s report a reduced desire to eat sugary, starchy, and high-fat foods. However, this doesn’t mean you’ll crave healthy food, usually, you just won’t crave much of anything.
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-Because of these combined effects, portion sizes naturally become smaller and people find they can no longer finish meals they previously considered normal.
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-Research shows that up to 40% of weight lost during GLP-1 treatment can come from fat-free mass , including muscle. Losing muscle slows your metabolism, reduces strength, and makes long-term weight maintenance harder. This is why food quality becomes even more important. When you’re eating fewer calories overall, every meal needs to provide as much nutrition as possible.
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-Prioritising protein, fibre, vitamins, minerals, and healthy fats helps support muscle maintenance, energy levels, and overall health while reducing the risk of nutrient deficiencies. Rather than focusing solely on eating less, a GLP-1 diet focuses on making the food you do eat count.
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-Why a GLP-1 Diet Is Different from Just “Eating Healthy” General healthy eating advice still applies when you’re taking GLP-1 medications, but the way these medications affect your appetite means your nutritional priorities change. Because you’re likely eating 30–40% less food, it’s no longer enough to simply choose healthy foods, every nutritional decision carries more weight and every meal needs to deliver as much nutrition as possible.
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-The goal isn’t just to eat well, a GLP-1 diet focuses on getting the maximum nutritional value from every meal to support weight loss while helping you get the most from your medication.
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-One of the biggest differences is that hunger is no longer a reliable guide. Many people on GLP-1 medications don’t feel hungry enough to eat regular meals, making it easy to consume too little protein, fibre, or essential vitamins and minerals. When overall food intake drops, the risk of nutritional deficiencies increases much faster than many people realise.
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-In fact, a 2024 joint scientific statement from the American College of Lifestyle Medicine and several partner organisations identifies inadequate nutrient intake as a key nutritional risk for people taking GLP-1 medications. The statement recommends prioritising a dietary pattern rich in vegetables, fruits, whole grains, lean protein foods, low-fat dairy or dairy alternatives, and healthy fats. That’s why a GLP-1 diet prioritises nutrient-dense foods that provide more nutrition in smaller portions.
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-The foods you eat can also have a significant impact on how well you tolerate the medication. Nausea, constipation, bloating, and acid reflux are among the most common side effects, especially during the first few months of treatment. Large meals, fried foods, alcohol, and spicy foods can make these symptoms worse, while smaller portions and simpler, easy-to-digest meals are often better tolerated.
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-Protein also becomes a much higher priority than it might be in a general healthy eating plan. During weight loss, your body can lose muscle as well as fat. Eating enough protein helps preserve lean muscle mass, supporting strength, metabolism, and long-term weight management.
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-In many ways, a GLP-1 diet is more intentional than simply “eating healthy.” Rather than changing what healthy eating looks like, a GLP-1 diet changes what you need to prioritise.
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-Build a personalized GLP-1 meal plan in minutes! Set your calorie and protein goals, generate a weekly meal plan, and automatically create your grocery list.
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-The Core Principles of a GLP-1 Diet There isn’t a single “GLP-1 diet” that everyone should follow. Instead, there are a handful of evidence-based nutritional principles that help you get the most from GLP-1 medications while supporting healthy, sustainable weight loss. These recommendations are designed to help you meet your nutritional needs, preserve muscle mass, and minimise common side effects while eating less overall.
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-Prioritise Protein Protein is one of the most important nutrients on a GLP-1 diet because it’s also one of the easiest to underconsume when your appetite drops. Eating enough protein helps preserve lean muscle mass during weight loss, supports recovery after exercise, and keeps you feeling fuller for longer.
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-Many experts recommend aiming for around 25–30 grams of protein per meal, with a daily intake of approximately 1.2 grams of protein per kilogram of body weight , although your exact needs will depend on factors such as your age, activity level, and weight loss goals.
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-Protein is the nutrient most at risk when appetite drops. The clinical target is 25–30 grams per meal, with a daily total of roughly 1.2 grams per kilogram of body weight — about 80 grams per day for a 150-pound person, or around 110 grams for a 200-pound person.
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-One practical tip that comes directly from clinical guidance is to eat your protein first at each meal, before vegetables and carbs. Because GLP-1 medications make you feel full more quickly, it’s easy to leave the protein on your plate if you start with other foods. Eating a few bites of chicken, fish, Greek yogurt, tofu, or another protein source first helps make sure you’ve covered your most important nutritional priority before fullness sets in.
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-Good protein sources include chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, chickpeas, and beans. On days when solid food is hard to tolerate (especially in early weeks or after a dose increase), a protein smoothie or shake can also be a convenient way to meet your daily target.
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-Eat Plenty of Fibre Fibre plays an important role in a GLP-1 diet. It supports digestive health, helps keep you full between meals, and may reduce one of the most common side effects of GLP-1 medications: constipation.
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-The general recommended daily intake is 25 grams of fibre per day for women and 38 grams per day for men. If your current intake is low, increase it gradually rather than all at once, as a sudden increase can cause bloating and digestive discomfort.
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-Aim to include a variety of fibre-rich foods such as vegetables, fruit, legumes, oats, whole grains, nuts, and seeds. Berries, apples with the skin on, broccoli, Brussels sprouts, lentils, black beans, sweet potatoes, and chia seeds are all excellent choices. Chia seeds are particularly useful because just one ounce provides around 10 grams of fibre, making them an easy addition to yogurt, oatmeal, or smoothies without a lot of added volume.
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-Choose Nutrient-Dense Foods Nutrient-dense foods provide high levels of protein, fibre, healthy fats, vitamins, and minerals without relying heavily on added sugars or highly processed ingredients.
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-Build most of your meals around whole foods such as vegetables, fruit, lean proteins, whole grains, legumes, dairy or fortified dairy alternatives, nuts, seeds, and healthy fats like olive oil or avocado.
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-Healthy fats are also an important part of a balanced diet because they help your body absorb vitamins A, D, E, and K. However, because large amounts of fat can worsen nausea or acid reflux in some people taking GLP-1 medications, many people find it more comfortable to include smaller portions throughout the day, such as a drizzle of olive oil on vegetables, a tablespoon of almond butter in a smoothie, a quarter of an avocado with lunch, rather than eating one high-fat meal.
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-Stay Hydrated GLP-1 medications can reduce more than just your appetite, research shows they may also reduce the sensation of thirst . This means you can go through a whole day genuinely underhydrated without feeling thirsty. Combined with eating less and potential side effects such as nausea or vomiting, this can make dehydration more common than many people realise.
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-Aim to drink around 8–10 cups (2–2.5 litres) of water or other low-calorie drinks each day, adjusting your intake based on your activity level, climate, and individual needs. Sipping fluids consistently throughout the day is often more comfortable than drinking large amounts at once, more so if you’re already feeling full.
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-If nausea is making it difficult to drink enough water, options such as ginger tea or electrolyte drinks may be easier to tolerate.
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-Common Misconceptions About the GLP-1 Diet As GLP-1 medications have become more popular, so have misconceptions about how you should eat while taking them. Here are some of the most common myths—and what the evidence actually says.
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-There Isn’t One Official GLP-1 Diet Despite the name, there isn’t an official “GLP-1 diet” endorsed by healthcare organisations or medication manufacturers. The term refers to an eating pattern that complements GLP-1 medications by helping you meet your nutritional needs, manage side effects, and support healthy weight loss.
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-While individual recommendations may vary, the overall principles, prioritising protein, fibre, hydration, and nutrient-dense foods, remain largely the same.
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-You Don’t Need to Cut Out Carbohydrates Completely Some people assume that taking a GLP-1 medication means following a low-carb diet , but that’s not the case. Carbohydrates are an important source of energy and can provide valuable fibre, vitamins, and minerals.
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-Rather than eliminating them, focus on choosing higher-quality options such as oats, brown rice, quinoa, fruit, vegetables, and legumes while limiting highly refined carbohydrates and sugary foods.
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-GLP-1 Medications Don’t Replace Healthy Eating GLP-1 medications can make it easier to eat less by reducing appetite and increasing fullness, but they don’t eliminate the need for a balanced diet. The quality of the food you eat still affects your protein intake, vitamin and mineral status, digestive health, energy levels, and long-term weight management. The medication is a tool, not a replacement for good nutrition.
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-Eating Less Doesn’t Mean Nutrition Matters Less A common misconception is that because you’re eating fewer calories, you don’t need to think as much about what you eat. In reality, the opposite is true. When your food intake decreases, every meal becomes more important.
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-Choosing nutrient-dense foods helps ensure you’re still getting enough protein, fibre, healthy fats, vitamins, and minerals despite eating smaller portions.
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-You Don’t Have to Be Perfect Following a GLP-1 diet doesn’t mean every meal has to be perfectly balanced or that you can never enjoy your favourite foods. The goal is to build eating habits that are sustainable over the long term.
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-Occasional treats or meals that don’t fit the ideal pattern won’t undo your progress, the focus should be on consistency rather than perfection.
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-What to Eat on a GLP-1 Diet Once you understand the principles of a GLP-1 diet, choosing the right foods becomes much simpler. The goal is to build meals around nutrient-dense, minimally processed foods that provide plenty of protein, fibre, healthy fats, and essential vitamins and minerals. While everyone’s preferences and tolerances differ, the following foods are a great place to start.
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-Lean proteins: Chicken breast, turkey, fish, shrimp, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, chickpeas, and beans.Fibre-rich fruit and vegetables: Spinach, broccoli, kale, Brussels sprouts, carrots, sweet potatoes, berries, apples, pears, and other colourful produce.Whole grains: Oats, quinoa, brown rice, barley, and whole-grain bread or wraps in appropriate portions.Healthy fats: Avocado, olive oil, nuts, seeds, and oily fish such as salmon.
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-During the first few weeks of treatment (or after increasing your dose) you may find softer, easy-to-digest foods more comfortable than larger, heavier meals. Options such as Greek yogurt, cottage cheese, scrambled eggs, overnight oats, protein smoothies, or natural applesauce can be easier to tolerate while still providing valuable nutrition.
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-For a more detailed breakdown of the best foods to eat, including serving sizes and protein content, see our What to Eat on a GLP-1 Diet guide.
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-Foods That Naturally Stimulate GLP-1 One question that often comes up is whether certain foods can naturally increase GLP-1 levels. The answer is yes! But only to a limited extent.
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-Your body naturally produces GLP-1 after you eat, and some foods appear to stimulate a greater release of this hormone than others. However, it’s important to understand that these natural increases are much smaller and shorter-lasting than the effects of GLP-1 medications. While diet can support your body’s natural GLP-1 response, it can’t replicate the effects of these medications.
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-Research suggests the following foods may help stimulate your body’s natural GLP-1 production:
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-Protein-rich foods , including eggs, chicken, fish, Greek yogurt, tofu, and legumes.Fibre-rich foods , particularly oats, barley, beans, lentils, fruit, and vegetables.Healthy fats , such as olive oil, avocado, nuts, and seeds.Fermented foods , including yogurt and kefir, which may support a healthy gut microbiome that plays a role in GLP-1 production, although research in this area is still emerging.
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-Perhaps the most interesting takeaway is that these are the same foods already recommended as part of a balanced GLP-1 diet. Whether you’re taking a GLP-1 medication or simply trying to support your body’s natural GLP-1 production, the nutritional advice remains largely the same: prioritise protein, fibre, healthy fats, and minimally processed whole foods.
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-What to Avoid on a GLP-1 Diet No foods are completely off-limits on a GLP-1 diet, but some are more likely to worsen side effects or make it harder to meet your nutritional goals.
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-Many people find that fried or greasy foods are harder to tolerate because GLP-1 medications slow stomach emptying, which can increase feelings of nausea or fullness. Ultra-processed foods and sugary drinks are also worth limiting, as they provide plenty of calories but relatively little protein, fibre, or other essential nutrients.
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-Some people may also notice that alcohol or spicy foods make symptoms such as nausea, heartburn, or acid reflux worse, although tolerance varies from person to person. While there is no known dangerous interaction between alcohol and GLP-1 medications, studies have found that many people naturally reduce their alcohol intake after starting treatment without intending to because the medication seems to lower the desire for it.
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-What a GLP-1 Diet Looks Like Day-to-Day A GLP-1 diet doesn’t have to be complicated. Rather than eating two or three large meals, many people find it more comfortable to eat five or six smaller, balanced meals and snacks spread throughout the day. This approach helps make protein and other key nutrients easier to consume while reducing the likelihood of nausea, bloating, or feeling overly full.
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-For example, a typical day might look like this:
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-Breakfast: Greek yogurt with blueberries and chia seedsMid-morning snack: Two boiled eggs with an appleLunch: Grilled salmon with spinach and quinoaAfternoon snack: Cottage cheese with cucumberDinner: Chicken breast with roasted broccoli and sweet potato
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-That structure hits roughly 100 grams of protein and 30+ grams of fiber, keeps each meal small enough to be comfortable, and doesn’t require anything unusual.
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-The exact foods you choose are less important than following the overall pattern. Aim to build each meal around protein, include plenty of fibre-rich plant foods, and keep portions small enough that they’re comfortable to eat. This makes it easier to meet your nutritional needs without feeling overly full.
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-Common Mistakes People Make on a GLP-1 Diet GLP-1 medications make eating less feel easier, but they can also create new challenges that many people don’t expect. Avoiding these common mistakes can help you get the best results from your medication while reducing the risk of side effects and nutritional deficiencies.
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-Not Eating Enough Protein Reduced appetite often means protein intake drops without you realising it. Since protein plays a key role in preserving lean muscle mass during weight loss, consistently eating too little can lead to muscle loss as well as fat loss.
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-Make protein the foundation of each meal and consider a protein shake if you’re struggling to meet your daily target through food alone.
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-Skipping Meals Because You’re Not Hungry It’s common to forget to eat when you’re taking GLP-1 medications, especially during the first few weeks of treatment. However, regularly skipping meals can make it difficult to get enough protein, fibre, vitamins, and minerals.
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-Instead of waiting until you feel hungry, try planning small, balanced meals or snacks at regular intervals throughout the day.
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-Not Drinking Enough Water GLP-1 medications can reduce your thirst as well as your appetite, making dehydration easier than you might expect. Drinking too little fluid can also contribute to constipation, headaches, and fatigue.
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-Keep a water bottle nearby and sip fluids consistently throughout the day rather than relying on thirst as your reminder to drink.
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-Eating Large Meals Because GLP-1 medications slow stomach emptying, large meals often cause more discomfort than smaller ones. Overeating can increase feelings of nausea, bloating, acid reflux, and fullness.
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-Eating smaller, balanced meals more frequently is usually a more comfortable approach and makes it easier to meet your nutritional needs over the course of the day.
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-Ignoring Side Effects Mild side effects such as nausea, constipation, bloating, or heartburn are common when starting GLP-1 medications or increasing your dose, but they shouldn’t simply be ignored. Often, small adjustments, such as eating smaller meals, choosing easy-to-digest foods, staying hydrated, or reducing greasy or spicy foods, can make a noticeable difference.
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-If side effects become severe, persistent, or make it difficult to eat or drink, it’s important to speak with your healthcare provider rather than trying to push through them.
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-Tools That Make Eating on a GLP-1 Diet Easier Meeting your protein target while eating fewer calories, planning several small meals each day, and keeping the right foods on hand can be challenging, especially when your appetite changes from one day to the next.
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-Fortunately, a few simple tools can make following a GLP-1 diet much easier.
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-A meal planning apps One of the biggest challenges on a GLP-1 diet is eating enough protein within a reduced calorie budget. A meal planning app that lets you set calorie and protein targets removes much of the daily guesswork by creating balanced meals that fit your goals.
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-Eat This Much is designed to do exactly that. Simply enter your calorie and protein targets (or use our Calorie Calculator to help) choose five meals per day (matching the eating pattern most dietitians recommend on GLP-1 medications), and it automatically generates a personalized meal plan along with a grocery list. This is extremely helpful on days when you don’t have much of an appetite or don’t feel like planning meals yourself.
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-Build a personalized GLP-1 meal plan in minutes! Set your calorie and protein goals, generate a weekly meal plan, and automatically create your grocery list.
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-Food Tracking Apps Tracking your food intake for the first few weeks can help you understand whether you’re consistently meeting your protein, fibre, and calorie goals. Many people are surprised to discover they’re eating far less protein than they thought once their appetite decreases.
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-Even short-term tracking can help identify nutritional gaps before they become a problem.
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-Work with a Registered Dietitian If you’re struggling to manage side effects, meet your nutritional needs, or adapt your diet to your health conditions, working with a registered dietitian can be invaluable. The 2024 joint scientific statement on nutrition and GLP-1 medications recommends involving a registered dietitian where appropriate, especially for people at risk of inadequate nutrient intake or muscle loss.
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-A dietitian can provide personalized advice that goes beyond the general guidance covered in this article.
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-Getting Started with a GLP-1 Diet Starting a GLP-1 diet doesn’t have to be complicated and overhaul your eating habits overnight. Rather than trying to change everything at once, focus on building a few sustainable habits that you can maintain over the long term.
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-Start by making protein the priority at each meal, include plenty of fibre-rich foods, choose mostly nutrient-dense ingredients, and eat smaller portions that feel comfortable. If side effects make eating difficult, adjust your food choices and meal timing rather than skipping meals altogether.
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-Remember that there’s no single “perfect” GLP-1 diet. The best approach is one that helps you consistently meet your nutritional needs while fitting your lifestyle and preferences. Over time, these small habits can make a significant difference to both your weight loss results and your overall health.
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-Frequently Asked Questions Do you have to follow a specific diet while taking GLP-1 medications? No. There isn’t a formal diet that you’re required to follow, but what you eat has a real impact on both your results and your side effects. Eating a balanced diet that prioritises protein, fibre, nutrient-dense foods, and adequate hydration can help you meet your nutritional needs, manage side effects, and support healthy, sustainable weight loss while taking GLP-1 medications.
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-How much protein do you need on a GLP-1 diet? Aim for around 25–30 grams of protein per meal, with a daily total of about 1.2 grams per kilogram of body weight. For a 150-pound person, that’s roughly 80 grams per day. Spread across five small meals, that’s around 16 grams per meal, which you can hit with a serving of Greek yogurt, a couple of eggs, or a portion of chicken. If you’re unsure how much protein you need, speak with a registered dietitian or healthcare professional.
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-Can you eat carbohydrates on a GLP-1 diet? Yes. Carbohydrates don’t need to be eliminated. Whole grains, fruit, vegetables, legumes, and other high-fibre carbohydrate sources can all be part of a healthy GLP-1 diet. The focus should be on choosing nutrient-dense carbohydrates and limiting highly processed or sugary options where possible.
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-Can you drink alcohol on a GLP-1? There are no known dangerous interactions between GLP-1 medications and alcohol. However, alcohol can worsen nausea and acid reflux, two things GLP-1s already tend to cause. Many people on these medications find they naturally drink less without trying to. If you do drink, small amounts with food are easier to tolerate than drinking on an empty stomach.
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-Is a GLP-1 diet the same as Mediterranean or keto? It overlaps with both but isn’t identical to either. It shares the emphasis on lean proteins, vegetables, whole grains, and healthy fats just like the Mediterranean diet , and it’s not intentionally low-carb like keto, though refined carbs are limited. The main difference is the focus on small, frequent meals and soft foods, neither of which is part of Mediterranean or keto diet guidelines .
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-Is a GLP-1 diet only for weight loss? Not necessarily. While many people follow a GLP-1 diet to support weight loss, the same nutritional principles can also help people taking GLP-1 medications for type 2 diabetes or other medical reasons. The goal is to support overall health, preserve muscle mass, reduce side effects, and ensure you’re getting adequate nutrition.
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-Can you naturally increase GLP-1 through food? Certain foods, including protein-rich foods, fibre-rich foods, healthy fats, and some fermented foods, can stimulate your body’s natural GLP-1 production. However, these effects are much smaller and shorter-lasting than those of GLP-1 medications and shouldn’t be considered a replacement for treatment.
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Low-Carb Diet: Complete Beginner’s Guide to Getting Started
- Tue, 30 Jun 2026 15:36:31 +0000
- /blog/?p=985
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- You cut back on carbs for a few days and the scale drops almost immediately. You feel lighter, less bloated, maybe even less hungry, then someone tells you it’s all water weight, carbs are essential, and cutting them is unsustainable. So which is it?
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-Low-carb diets have been around for decades, yet they are still misunderstood. Some people use them to lose weight. Others use them to stabilize blood sugar. And some try them briefly, feel better, and never quite understand why.
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-The reality is that “low-carb” can mean very different things depending on how it’s structured. Done thoughtfully, it can improve appetite control and metabolic markers. Done poorly, it can turn into a restrictive cycle of cutting foods without a clear plan. Understanding how a low-carb diet actually works makes all the difference.
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-Low-Carb Diet at a Glance
-Low-carb range: Typically 50-130g carbs per day (varies by person and goal)Very low-carb: 20-50g per day (more extreme; higher side effects)Foundation foods: Non-starchy vegetables, proteins, healthy fatsCommon mistake: Too little fiber and electrolytes early onWeight loss: Works for many people when calories are controlledBest approach: Focus on whole foods, not low-carb substitutes
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-What is a Low-Carb Diet? A low-carb diet simply means reducing the amount of carbohydrates you eat compared to a typical diet. It does not mean removing carbs entirely. Instead, it shifts the focus toward protein, healthy fats, and non-starchy vegetables, while limiting foods like bread, pasta, rice, sugar, and heavily processed snacks.
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-Carbohydrates are not “bad,” but lowering them changes how your body regulates blood sugar, hunger, and energy. The exact definition of low carb depends on how far you reduce them and what your goal is.
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-How Low Is “Low Carb”? There is no single number that defines it. Low-carb can range from moderate to very restrictive:
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-Moderate low-carb (100–150g per day): This is easier to sustain and works well for general weight loss and energy. You can include most vegetables and some whole grains.
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-Low-carb (50–100g per day): More restrictive. Stronger appetite control and faster initial results for many people. Limits most grains and starchy vegetables.
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-Very low-carb (20–50g per day): Similar to the keto diet but slightly more flexible. It often produces the fastest short-term changes, but it is also the hardest to maintain and may increase the likelihood of side effects.
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-Low-Carb vs Keto vs Low-Fat These three diets are often grouped together, but they’re not the same. Each one reduces something different:
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-low-carb focuses on lowering carbohydrates
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-keto pushes carbs extremely low to reach ketosis
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-a low-fat diet prioritises reducing fat intake instead.
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-The structure, flexibility, and long-term sustainability can vary significantly depending on which approach you choose.
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-The table below highlights the key differences so you can see how they compare side by side.
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-Low-Carb Keto Low-Fat Carbs per day 50-150g 20-50g High (45-65% of calories) Fat intake Moderate to high Very high Low Strictness Flexible Very strict Moderate Ease of adherence High Low to moderate Moderate Speed of results Steady Fast initially Steady
Why People Follow a Low-Carb Diet People choose low-carb diets for different reasons, and not all of them are about rapid weight loss. Some prefer the simplicity of tracking carbohydrates instead of counting every calorie. Others notice fewer blood sugar spikes and crashes when carbs are reduced, which can mean steadier energy and fewer afternoon slumps.
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-For people with type 2 diabetes, lowering carbohydrate intake may also help improve blood sugar control, sometimes reducing medication needs under medical supervision.
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-There is also a practical side. Cutting back on carbs often means eating fewer ultra-processed foods, since many of them are built around refined grains and added sugars. And for some people, low carb simply feels easier. They stay fuller on protein and fat, snack less, and find the structure fits their lifestyle better than other approaches.
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-Ready to start a low-carb diet that’s easy to stick to? Get free, fully customized, and nutritionally balanced meal plans built around your carb limits, calories and goals.
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-Benefits of a Low-Carb Diet A well-structured low-carb diet can lead to noticeable changes fairly quickly, especially in appetite, energy, and blood sugar control. The results depend on how it’s implemented and the quality of the foods chosen.
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-Weight Loss Many people see the scale drop within the first week. Some of that early loss is water weight, since carbohydrates are stored with water in the body. After that initial shift, fat loss can follow if overall calorie intake is lower.
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-One reason low-carb diets can support weight loss is appetite control. Meals built around protein, vegetables, and healthy fats tend to keep people fuller for longer, which often makes it easier to eat less without feeling like they are constantly restricting.
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-Health Benefits Lowering carbohydrate intake can improve blood sugar control, especially for people with type 2 diabetes or insulin resistance. Some individuals report fewer energy dips during the day and more stable mental focus. Triglyceride levels also often improve on blood tests.
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-That said, the benefits are not automatic. A low-carb diet based on whole foods will produce very different results than one built around processed, high-fat, low-carb products. Food quality still matters.
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-Risks and Side Effects Lowering carbohydrates changes how your body uses fuel. For most people, the adjustment is temporary, but it can feel uncomfortable in the first week or two.
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-Common early side effects include:
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-Headaches and fatigue – Sometimes called “carb flu” or “induction flu,” this happens as your body shifts toward burning more fat. It usually lasts 3–7 days.Constipation – Cutting carbs often means cutting fiber at first, especially if vegetables are not increased to compensate.Bad breath – As your body increases fat burning, certain byproducts can affect breath temporarily.Muscle cramps – These are often linked to fluid and electrolyte shifts.
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-These symptoms are usually short-lived and manageable with a few adjustments.
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-How to Reduce the Side Effects Most early issues come from fluid and electrolyte changes, not from carbohydrates themselves. A few simple steps can make the transition smoother:
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-Stay hydrated and replace electrolytes. Drink plenty of water and consider adding a pinch of salt to water occasionally. When carbs are reduced, your body releases stored water, which also shifts sodium levels.Prioritise fiber. Eat plenty of non-starchy vegetables. If needed, add chia seeds, ground flaxseed, or psyllium husk to support digestion.Do not cut calories aggressively at the start. Let your body adapt to lower carbs first. Once things feel stable, adjust calories if weight loss is your goal.Consider magnesium supplements. Your muscles might start to cramp as magnesium intake can drop when certain foods are reduced.
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-Who Should Be Extra Careful Low-carb diets are not appropriate for everyone without supervision. If you fall under any of the categories below, make sure to consult with a health care professional before making any changes to your diet.
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-People with type 1 diabetes as carbohydrate reduction significantly affects insulin requirements.Pregnant or breastfeeding women .People with kidney disease may need to limit protein, which is often higher on low-carb diets.Anyone with a history of eating disorders should approach carbohydrate restriction cautiously, as it can trigger restrictive patterns.People taking blood sugar–lowering medications may need dose adjustments under medical supervision.
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-What to Eat on a Low-Carb Diet A low-carb diet works best when it’s built around whole foods, not just removing bread and sugar. The goal is to centre meals on vegetables and protein, use fats intentionally, and include carbohydrates strategically.
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-Non-starchy vegetables should make up the base of most meals. Leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms, asparagus, and green beans are all low in carbohydrates and high in fiber and nutrients. These can be eaten generously.
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-Protein sources such as eggs, chicken, fish, lean beef, pork, tofu, and tempeh help maintain muscle and keep you satisfied between meals.
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-Healthy fats including olive oil, avocado, nuts, seeds, and nut butters add flavour and satiety. They are calorie-dense, so they should be used deliberately rather than poured freely.
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-Quality carbohydrates in smaller portions can still fit depending on your target. Berries, beans, lentils, Greek yogurt, and quinoa provide fiber and nutrients without pushing carb intake excessively high.
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-Healthy Low-Carb Snacks Snacks are optional, but if you need one, focus on protein or fat rather than refined carbs. The goal is to avoid turning “low-carb” into constant snacking on processed products.
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-Good options include:
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-Unsweetened Greek yogurt with a few berries
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-Hard-boiled eggs
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-Cottage cheese (if tolerated)
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-Almonds or other tree nuts
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-Celery or peppers with guacamole
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-Deli meat roll-ups with cheese
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-Jerky (check for added sugar)
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-Cheese sticks
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-The Simple Plate Method If you don’t want to count grams, structure your plate visually:
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-Half your plate: non-starchy vegetablesOne quarter: proteinThe remainder: healthy fats (half an avocado or similar)Optional: a small portion of quality carbs such as berries, beans, or a small serving of whole grains if your carb target allows
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-This approach keeps meals balanced and practical without needing to track every number.
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-Creating balanced low-carb meal plans that hit your carb targets and nutrient needs takes planning. If you want a low-carb meal plan personalized to your needs, automatically generate one complete with recipes and a grocery list with Eat This Much.
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-What to Avoid on a Low Carb Diet A low-carb diet is less about banning foods and more about recognising where carbohydrates add up quickly. Many high-carb foods are obvious, but others are marketed as healthy or harmless. Knowing what to limit makes the diet much easier to follow consistently.
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-Try to avoid as much as possible the following:
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-Sugary foods and drinks: Soda, fruit juice, sweetened coffee drinks, candy, and desserts are the fastest way to exceed your carb target. These spike blood sugar and rarely provide lasting fullness.Refined grains: White bread, regular pasta, white rice, and most breakfast cereals are high in carbohydrates and low in fiber. They digest quickly and often leave you hungry again soon after.Ultra-processed snacks: Chips, crackers, packaged baked goods, and snack bars can contain more carbohydrates than you expect, especially when portion sizes are small.“Low-fat” products: Many low-fat yogurts, sauces, and packaged foods replace fat with added sugar. Lower fat does not automatically mean lower carb.Hidden carbohydrates: Sauces, salad dressings, marinades, flavoured yogurts, and condiments often contain added sugars or starches. Reading labels on these items becomes important once you are actively tracking carbs.
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-Easy Low-Carb Swaps
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-Making a few simple ingredient swaps can significantly reduce your daily carb intake without completely changing the meals you enjoy. Replacing foods like white rice, pasta, bread, and wraps with lower-carb alternatives such as cauliflower rice, zucchini, lettuce wraps, or rice paper sheets helps cut carbs while still keeping meals filling and satisfying.
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-These easy low-carb swaps are practical, widely available, and simple to incorporate into everyday cooking.
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-7-Day Low-Carb Meal Plan Below is a simple example of what a balanced low-carb week can look like. It’s not a strict schedule, just a practical template to show how meals can be structured around vegetables, protein, and healthy fats while keeping carbohydrates controlled. Swap foods based on your preferences, budget, and carb target.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach and avocado Grilled chicken with side salad and olive oil dressing Baked salmon with roasted asparagus and cauliflower mash Cheese and almonds Tuesday Greek yogurt with almonds and berries Ground beef lettuce wraps with cheese, cucumber, and tomato Pork chops with roasted broccoli and peppers Celery sticks with peanut butter Wednesday Omelet with mushrooms and cheese Cobb salad with bacon, egg, avocado, and grilled chicken Garlic butter chicken thighs with green beans Hard boiled eggs Thursday Smoothie with almond milk, spinach, protein powder, and peanut butter Tuna salad with cucumber and olives Ground turkey with zucchini noodles and pesto Macadamia nuts Friday Fried eggs with turkey bacon and tomatoes Cauliflower rice bowl with shrimp and vegetables Bunless beef burgers with salad and coleslaw Olives and cucumber slices Saturday Cottage cheese with walnuts and cinnamon Chicken Caesar salad without croutons Grilled steak with sautéed spinach and mushrooms String cheese Sunday Low-carb pancakes made with almond flour Rotisserie chicken with roasted vegetables Pork belly with broccoli and cauliflower cheese Mixed nuts
Creating balanced low-carb meal plans that hit your carb targets and nutrient needs takes planning. If you want a low-carb meal plan personalized to your needs, automatically generate one complete with recipes and a grocery list with Eat This Much.
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-How To Get Started on a Low-Carb Diet Starting low-carb does not require a dramatic overhaul overnight. The most sustainable approach is structured, gradual, and practical. The goal is to lower carbohydrates while keeping meals balanced and realistic for your lifestyle.
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-Step 1: Decide How Low You’re Going “Low carb” can mean 120 grams per day or 40 grams per day. Decide which range fits your goal. If you are focused on general weight loss and energy stability, a moderate low-carb approach is often easier to sustain. If you are targeting blood sugar control, you may choose a lower range under medical guidance.
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-Step 2: Remove the Obvious Carb Sources Start with the biggest contributors: sugary drinks, desserts, white bread, pasta, and highly processed snacks. You do not need to eliminate every carb on day one, but removing the obvious sources creates immediate structure.
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-Step 3: Rebuild Your Meals Do not just subtract carbs, replace them. Base meals around non-starchy vegetables and protein, then add healthy fats intentionally. If your plate is balanced, you will feel fuller and less tempted to snack. If meals feel small or unsatisfying, you likely need more protein or vegetables.
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-Step 4: Manage the First Week Expect a brief adjustment period. You may feel slightly tired or foggy for a few days as your body adapts. Staying hydrated, adding salt to food, and not cutting calories aggressively at the same time helps reduce this transition phase. Most early discomfort passes within a week.
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-Step 5: Build a Routine You Can Maintain Find 3–5 low-carb meals you enjoy and rotate them. Practice reading labels. Plan ahead before eating out. The goal is consistency, not perfection. A low-carb diet works best when it becomes predictable and simple, not when it feels extreme or temporary.
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-The Bottom Line A low-carb diet can be an effective tool for weight loss, appetite control, and improving blood sugar for the right person. Many people find they feel fuller, snack less, and experience fewer energy crashes when carbohydrates are reduced thoughtfully.
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-But low carb is not magic. Results depend on food quality, overall calorie intake, and how sustainable the approach is for you. Replacing bread with vegetables and protein is very different from replacing it with processed “low-carb” products.
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-The key question is not whether low carb works in theory, but whether it works for your goals, health status, and lifestyle. If it helps you feel better and eat more intentionally, it may be a useful long-term strategy. If it feels restrictive or difficult to maintain, a more moderate approach may be a better fit.
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-Ready to start a low-carb diet that’s easy to stick to? Get free, fully customized, and nutritionally balanced meal plans built around your carb limits, calories and goals.
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-FAQs What is the purpose of a low-carb diet? The main purpose is to reduce carbohydrate intake so your body relies more on protein and fat for energy. For many people, this helps control appetite, stabilise blood sugar, and support weight loss. Some use it specifically to improve insulin resistance or manage type 2 diabetes under medical supervision.
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-How many carbs per day is considered low carb? It depends on the approach. Moderate low-carb usually falls between 100–130 grams per day. Lower-carb plans range from 50–100 grams, and very low-carb plans can drop to 20–50 grams. The right level depends on your goals and how your body responds.
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-Will I lose weight on a low-carb diet? You can, especially if lowering carbs helps you eat fewer calories overall. Many people feel fuller on protein and healthy fats, which makes it easier to reduce intake naturally. However, weight loss still depends on overall calorie balance.
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-Is low carb the same as keto? No. Keto is a very low-carb approach designed to push the body into ketosis. Low carb is broader and can include higher carb ranges that do not necessarily lead to ketosis. You can eat low carb without following strict keto rules.
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-Are carbs bad for you? Carbohydrates are not inherently bad. Whole-food carb sources like vegetables, fruit, and legumes provide fiber and nutrients. The issue is often refined carbohydrates and added sugars, not carbohydrates themselves.
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-Will I feel tired when eating low carb? Some people experience temporary fatigue, headaches, or brain fog in the first few days as their body adjusts. Staying hydrated and maintaining electrolytes can help. These symptoms usually resolve within a week.
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-Can I exercise on a low-carb diet? Yes. Light to moderate exercise is usually fine. High-intensity training may feel harder at first, but many people adapt over time. Athletes may need a slightly higher carb intake depending on performance demands.
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-Is a low-carb diet safe long term? For many healthy adults, a well-planned low-carb diet can be safe long term. However, people with type 1 diabetes, kidney disease, or those taking blood sugar medications should consult a healthcare professional before making major changes. Food quality and balance remain important.
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Vegetarian Diet Guide: Types, Benefits & How to Get Started
- Tue, 19 May 2026 13:04:21 +0000
- /blog/?p=832
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- You don’t want to give up meat entirely forever. You also know that eating it at every meal probably isn’t doing your health any favors. So you start thinking about a middle ground.
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-A vegetarian diet appeals to a lot of people for that reason. It reduces or removes meat while keeping other animal products such as dairy and eggs. For some, it’s a stepping stone toward a vegan diet. For others, it’s a long-term way of eating that feels more realistic and easier to maintain.
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-What Is a Vegetarian Diet? A vegetarian diet is an eating plan that usually excludes meat, poultry, and fish, but still includes plant foods and, in most cases, some animal products such as dairy and eggs.
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-At its core, it’s built around vegetables, fruits, legumes, whole grains, nuts, and seeds. Depending on the type of vegetarian diet, you may also eat foods like milk, yogurt, cheese, and eggs. What you won’t eat is beef, chicken, pork, turkey, seafood, or anything made from them.
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-Types of Vegetarian Diets There are several types of vegetarian diets, depending on which animal products someone chooses to include or exclude. The differences mainly come down to whether dairy, eggs, or fish are part of the plan.
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-Knowing the differences helps you understand what you are actually signing up for and how much planning you may need.
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-Lacto-ovo vegetarian This is the most common version. It excludes meat, poultry, and fish but includes dairy and eggs. When someone says they are “vegetarian” without specifying, this is usually what they mean. It is also the easiest to maintain because eggs and dairy provide important nutrients like protein, vitamin B12, and calcium that are hard to get from plant sources.
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-Lacto-vegetarian This version excludes meat, fish, and eggs but includes dairy. It is less common and requires a bit more attention to protein and B12 intake compared to lacto-ovo.
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-Ovo-vegetarian This approach excludes meat, fish, and dairy but includes eggs. It is relatively rare and can make getting enough calcium more challenging without fortified plant milks or supplements.
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-Pescatarian Technically not vegetarian because it includes fish, but it is often grouped with vegetarian diets. It excludes meat and poultry while keeping seafood. Nutritionally, it is usually easier to manage because fish provides omega-3 fats and vitamin B12.
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-Vegan Vegan diets exclude all animal products, including dairy and eggs. They can be very healthy but require more planning and, in most cases, supplementation.
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-Most people start with lacto-ovo vegetarian or pescatarian and then adjust based on how they feel, their preferences, and their personal values.
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-Want an easy way to stick to a vegetarian diet? Get free, fully customized meal plans that manage your calories, protein and nutrients automatically.
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-Vegetarian vs Vegan: What’s the Difference? The terms are often used interchangeably, but they’re not the same. A vegetarian diet removes meat and fish but may still include foods like eggs and dairy, while a vegan diet excludes all animal products entirely. The table below breaks down the key differences side by side so you can see exactly what’s included in each diet type.
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-Vegetarian Vegan Meat Excluded Excluded Fish Excluded Excluded Dairy Included (most types) Excluded Eggs Included (most types) Excluded Honey Included Excluded Supplementation Optional (B12 recommended) Required (B12, D, omega-3) Implementation difficulty Moderate Higher Sustainability High (easier protein) Moderate (requires planning)
Vegetarianism is generally easier to sustain than a vegan diet because dairy and eggs provide complete proteins, B12, and calcium more easily.
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-Health Benefits of a Vegetarian Diet When done correctly, vegetarian diets show consistent health benefits in research, though the benefit depends on what you’re replacing animal products with (whole foods vs processed foods).
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-Heart Health Vegetarians show lower LDL cholesterol and lower cardiovascular disease risk, with some studies finding vegetarians had 25% lower cardiovascular disease risk than meat eaters. This results from lower saturated fat intake and higher fiber intake, not from some magical property of plants.
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-Weight Management Vegetarian diets support weight loss through two mechanisms: higher fiber (more satiating) and lower calorie density of plant foods compared to meat and cheese-heavy meals. Studies found that weight loss averages 1-3 pounds per month, which is steady and sustainable.
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-Blood Sugar Regulation Improved insulin sensitivity and lower Type 2 diabetes risk result from the high fiber and low glycemic load that support stable blood sugar.
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-Reduced Cancer Risk Some evidence supports lower colorectal and breast cancer risk, likely from high fiber intake.
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-Improved Gut Health Higher fiber intake promotes beneficial gut bacteria diversity, with vegetarians showing greater microbiome diversity than omnivores.
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-Nutritional Considerations for Vegetarians Most people go vegetarian without understanding what they’re losing, feel worse after a month, and assume vegetarianism doesn’t work for them. It wasn’t vegetarianism, it was poor planning.
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-This is where most guides gloss over critical information. Understanding what’s actually missing helps you address it intentionally.
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-Protein Plant proteins are often incomplete (missing some amino acids), but complementary proteins solve this by pairing rice with beans or eating varied sources throughout the day. Complete plant proteins include soy (tofu, tempeh, edamame), quinoa, and buckwheat. Target 50-75g protein daily, calculated based on your body weight and activity level.
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-macro calculator to find your personal macro targets based on your body weight and activity level.
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-Vitamin B12 Plant foods don’t contain bioavailable B12, though dairy and eggs provide some (cheese, yogurt, milk) in variable amounts, and fortified plant milks contain B12 but amounts vary by brand. If you’re a lacto-ovo vegetarian, you likely get adequate B12 from dairy and eggs, but if you’re ovo-vegetarian or lacto-only, supplementation is safer. Make sure to get blood work to verify levels, as deficiency causes neurological problems and anemia.
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-Iron Plant iron (non-heme iron) is absorbed at 2-20% efficiency, so pair iron-rich foods with vitamin C (citrus, tomatoes, peppers) to increase absorption. Iron-rich plant sources include lentils (6.6mg per cup), chickpeas (4.7mg per cup), fortified cereals (4-18mg), and spinach (6.4mg per cup cooked). Women need 18mg daily, men need 8mg daily, and vegetarians often need to be intentional about hitting these targets.
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-Omega-3 Fatty Acids Plant omega-3s (ALA from flax, chia, walnuts) convert poorly to EPA and DHA (the forms your body uses). Most vegetarians benefit from algae-based supplements or eating seaweed regularly. Try to target 1.6g ALA daily if not supplementing. If supplementing, 250-300mg EPA+DHA daily is sufficient.
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-Calcium Lacto-vegetarians get plenty of calcium from dairy, while others need fortified plant milks (300-400mg per cup), leafy greens like collards (268mg per cup cooked), and tahini (130mg per tbsp). Try to target 1,000-1,200mg daily and verify fortified foods actually contain calcium.
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-Vitamin D Everyone (not just vegetarians) needs vitamin D, with sun exposure of 15-30 minutes daily in summer providing natural production. The issue is that vegetarians cut out foods which supplement this. Fortified plant milks contain some, but it’s best to use supplements to make sure you’re hitting the target (1,000-2,000 IU daily), especially in winter.
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-Iodine Vegetarians can get iodine from iodized salt or sea vegetables (nori, kelp, wakame), with one piece of seaweed per week providing adequate iodine.
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-Other Nutrients Zinc and choline are present in vegetarian diets but absorption may be lower due to phytates in plant foods. Track intake or supplement if concerned.
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-Can a Vegetarian Diet Help With Weight Loss? Yes, it can, but it doesn’t happen automatically. Vegetarian diets that focus on whole foods tend to be lower in calorie density and higher in fiber, which helps you feel full on fewer calories. When most of your meals are built around vegetables, legumes, whole grains, eggs, and dairy, weight loss often becomes easier because you’re naturally more satisfied.
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-That said, being vegetarian doesn’t guarantee a calorie deficit. It’s still possible to gain weight on refined grains, excess cheese, fried foods, pastries, and ultra-processed meat alternatives. Calories still matter. The difference is that a whole-food vegetarian approach makes it easier to eat an appropriate amount without constantly feeling hungry.
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-What to Eat On a Vegetarian Diet A vegetarian diet can range from very healthy and whole-food focused to heavily processed and carb-heavy. Simply removing meat does not automatically make a diet balanced. What replaces it is what determines whether it supports your health long term.
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-Foods to Eat
-Vegetables: All varieties. Leafy greens especially provide iron, calcium, and magnesium. Cruciferous vegetables (broccoli, cauliflower) provide additional nutrients.Fruits: All varieties. Pair with iron-rich foods for better absorption due to vitamin C content.Whole grains: Brown rice, quinoa, oats, farro, whole wheat bread. Include fortified cereals for B12 and iron.Legumes: Lentils, chickpeas, beans. These are the primary protein source. Lentils provide 18g protein per cooked cup. Chickpeas provide 15g per cup.Soy products: Tofu (10g protein per 3oz), tempeh (19g protein per 3oz), edamame (11g per cup). Complete proteins with all amino acids.Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide protein, healthy fats, and minerals, especially when paired with vitamin C foods to enhance iron absorption.Dairy (if included): Cheese (7g protein per oz), yogurt (10g per 6oz), and milk (8g per cup) are excellent sources of B12, calcium, and protein.Eggs (if included): Each large egg provides 6g protein as a complete protein and contains B12 and choline.Healthy fats: Olive oil, avocado oil, nuts, seeds, and avocados should not be restricted unnecessarily.
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-Foods to Avoid
-Meat, poultry, fish, and seafood are the obvious exclusions.Hidden animal products are the tricky part. Gelatin (from animal bones), rennet (from animal stomach, used in some cheeses), and Worcestershire sauce contain anchovies. Read labels if you care about these.Ultra-processed vegan foods aren’t technically off-limits but should be minimal. Vegan cheese, faux meats, and processed pastries are high calorie and low nutrient.
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-How to Get Started With a Vegetarian Diet Switching to a vegetarian diet doesn’t have to mean flipping your entire routine overnight. The goal is to make changes that are realistic and sustainable, so you build meals you actually enjoy rather than forcing a temporary experiment.
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-Step 1: Choose Your Type There are several types of vegetarian diets, and choosing one upfront gives you structure. Lacto-ovo vegetarian is usually the simplest nutritionally because eggs and dairy make protein and B12 easier to cover. Pescatarian works well if you want to keep fish for omega-3s. Fully vegan requires more planning and supplementation. Decide what you’re including before you start removing foods.
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-Step 2: Plan Protein at Every Meal Protein shouldn’t be an afterthought. Most adults need roughly 50 to 75 grams per day, depending on body size and activity level. Identify vegetarian protein sources you actually enjoy, such as eggs, Greek yogurt, tofu, lentils, beans, cottage cheese, or tempeh, and build meals around them. When protein is planned, hunger and energy tend to be much more stable.
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-Step 3: Address Supplements Even with a well-planned vegetarian diet, certain nutrients deserve attention. Vitamin B12 is safer to supplement than to rely solely on fortified foods, since fortification levels vary. Vitamin D is often needed in winter months, and algae-based omega-3s can help if you are not eating fish or seaweed regularly.
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-Step 4: Prepare Meals in Advance Vegetarian eating often involves more home cooking than simply picking up ready-made meat-based meals. Choose three or four simple dishes you enjoy and rotate them until the routine feels natural. Consistency matters more than variety in the beginning.
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-7-Day Vegetarian Meal Plan Below is a flexible vegetarian diet template that you can adjust based on preferences and availability.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach Lentil soup with whole grain bread Stir-fry tofu with broccoli and brown rice Apple with peanut butter Tuesday Greek yogurt with granola and berries Chickpea salad with olive oil and lemon Vegetable curry with rice and naan Handful of almonds Wednesday Whole grain toast with avocado and egg Caprese salad with mozzarella and basil Pasta with marinara and white beans Hummus with carrot sticks Thursday Oatmeal with berries and walnuts Quinoa bowl with vegetables and chickpeas Vegetable stir-fry with tempeh and noodles Cheese and whole grain crackers Friday Cheese omelet with mushrooms Lentil and vegetable soup Black bean tacos with corn tortillas Greek yogurt with granola Saturday Whole wheat pancakes with berries Vegetable and tofu pad thai Chickpea curry with sweet potato and spinach Mixed nuts and dried fruit Sunday Vegetable frittata Mediterranean salad with chickpeas and feta Vegetable lasagna with spinach and ricotta Fruit salad
Building vegetarian meal plans that balance all nutrients takes planning. If you want a personalized plan based on your calorie needs and nutrient targets, Eat This Much generates custom vegetarian meal plans automatically, complete with recipes and shopping lists.
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-Potential Risks and Downsides Of the Vegetarian Diet
-Nutrient deficiencies can occur if poorly planned, as B12, iron, omega-3s, calcium, and vitamin D require intentional sourcing.Over-reliance on processed foods: Vegan cheese, faux meats, and processed pastries are high calorie and low nutrient, so whole foods should comprise 80%+ of your diet.Social and dining challenges: Eating differently from friends and family can be isolating, though most restaurants accommodate vegetarian diets now and your intent matters when dining with meat eaters.
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-The Bottom Line Vegetarian diets are nutritionally complete and health-promoting when properly planned, with research consistent on heart health, weight management, and disease prevention.
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-The barrier isn’t the diet itself, but understanding which nutrients become critical and addressing them intentionally from day one: know your B12 source, your iron strategy, and your calcium and omega-3 plan. With those solved, vegetarian diets can work well long-term.
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-Ready to start a vegetarian diet and keep things simple? Get a free, fully customised meal plan that handles your protein, calories and nutrients for you.
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-Frequently Asked Questions Is a vegetarian diet healthy long-term? Yes, if well-planned, as the research is clear on health benefits, though the barrier is execution and nutrient monitoring.
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-Do vegetarians get enough protein? Yes, if you eat varied legumes, soy, nuts, dairy, and eggs to hit your target of 50-75g daily.
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-Do vegetarians need supplements? B12 supplementation or reliable dietary sources are essential, vitamin D supplementation is wise in winter, and algae omega-3s are recommended if not eating seaweed regularly.
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-Is a vegetarian diet safe during pregnancy? Yes, if properly planned with medical supervision. Pregnancy requires attention to iron, B12, omega-3s, calcium, and protein, all of which are available from vegetarian sources but require intentional inclusion. Work with a prenatal dietitian to make sure you’re getting enough of these important nutrients.
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-Is a vegetarian diet safe for children? Yes, with planning and pediatric supervision to ensure growth and development requirements are met through consistent nutrient intake.
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-Is vegetarian better than vegan? For most people, yes, as it’s easier to sustain and nutritionally simpler, though your choice depends on your motivation (health, ethics, environment).
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Paleo Diet Guide: Benefits, Risks & What to Eat
- Tue, 05 May 2026 14:30:11 +0000
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- You’re hungry every two hours. You eat breakfast at 8am and feel starving again by 10, and lunch at noon barely carries you to 3pm before you’re raiding the snack drawer. Your energy crashes, your brain feels foggy, and it starts to feel like a willpower problem, but it isn’t.
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-Your great-great-grandparents could work for hours on a single meal without constant hunger or energy crashes. They didn’t have stronger willpower, they just ate different food.
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-Modern food is designed to be easy to overconsume. Refined carbohydrates, added sugars, and highly processed ingredients don’t keep you full for long, so your body keeps asking for more.
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-The paleo diet attempts to remove those modern, highly processed foods and focus instead on meat, fish, vegetables, fruit, and nuts. The idea is simple: when you eat whole, minimally processed foods, hunger normalizes, energy becomes more stable, and your appetite stops being hijacked by food made to keep you consuming.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Paleo Diet? The paleo diet is a way of eating based on foods that would have been available before modern agriculture and food processing during the Paleolithic era. This means whole, unprocessed foods that humans could hunt, gather, or forage without farming, factories, or modern processing.
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-It’s not meant to perfectly recreate what people ate thousands of years ago. Ancestral diets varied significantly depending on geography, climate, and season. Instead, modern paleo serves as a framework that prioritises whole foods and removes many foods introduced during large-scale agriculture and industrial processing.
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-Is Modern Paleo the Same as What Our Ancestors Ate? No. And that’s important to understand because much online debate stems from this confusion.
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-True ancestral diets looked nothing like modern paleo. Humans in different regions ate different foods. Some populations ate mostly plants. Others ate mostly meat. Some ate lots of dairy and grains. The idea that there was one “paleo way” is historically inaccurate.
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-Modern paleo doesn’t claim historical accuracy. It’s a nutritional framework based on the principle that humans thrive on whole foods and suffer on processed foods.
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-How Does the Paleo Diet Work At its core, the Paleo diet works by changing the quality of your calories, not just the quantity.
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-When you remove refined grains, added sugars, and ultra-processed foods, you automatically reduce many of the foods that drive rapid blood sugar spikes and crashes. Meals built around protein, fiber, and natural fats tend to digest more slowly, which helps stabilize energy levels and reduce frequent hunger.
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-Protein intake also typically increases on Paleo. Higher protein diets are consistently linked to improved satiety, meaning you feel full longer and are less likely to overeat without consciously restricting portions.
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-Another key shift is the reduction of hyper-palatable, calorie-dense processed foods. Many modern products are designed to be easy to overconsume. By removing those options, total calorie intake often drops naturally, even without deliberate tracking.
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-In short, paleo works less through strict calorie counting and more through appetite regulation. When meals are built from whole foods that promote fullness and steady energy, it becomes easier for some people to eat in a way that supports fat loss and metabolic health.
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-What to Eat on the Paleo Diet Eating Paleo is meant to be simple. If it came from hunting, gathering, or foraging 10,000 years ago, it’s in. If it required farming, processing, or industrial creation, it’s out.
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-In practice, that means focusing on meat, fish, vegetables, fruit, nuts, and seeds, while avoiding grains, legumes, dairy, and most packaged foods.
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-A helpful way to think about it is that most of your diet should be whole foods without ingredient lists. When in doubt, read the ingredient list. If it has more than five ingredients or ingredients you can’t pronounce, it’s likely processed.
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-Foods to Avoid on the Paleo Diet The Paleo diet removes certain food groups based on the idea that they became common only after agriculture and industrial food production. The goal is to reduce foods that are highly processed, heavily refined, or commonly associated with blood sugar spikes and overconsumption.
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-The main food categories that are typically excluded are:
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-Grains such as wheat, rice, oats, corn, barley, and rye. Paleo advocates argue that grains were introduced relatively recently in human history and contain anti-nutrients that can damage gut lining, causing inflammation for some individuals.Legumes , including beans, lentils, peas, and peanuts. These contain compounds such as lectins and phytic acid, which can reduce mineral absorption. They are also carb-heavy and less nutrient-dense than non-starchy vegetables.Dairy products are excluded because many adults lose the ability to digest lactose after childhood. While some people tolerate dairy well, modern dairy may contain inflammatory compounds.Refined sugar which can cause blood sugar spikes, promote insulin resistance over time, and increase fat storage when consumed regularly.Processed foods including packaged snacks, fast food, and other products built around refined ingredients. These are excluded because they are often calorie-dense, designed to override satiety signals, and easy to overconsume.Industrial seed oils such as soybean, canola, and safflower oil. These are high in omega-6 fatty acids, and excessive intake relative to omega-3 fats is argued by some to contribute to chronic inflammation.
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-Want to try the paleo diet? Eat This Much generates personalized weekly meal plans and adjusts portions and recipes to your goals, while keeping the paleo diet principles intact.
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-Quick Reference Paleo Diet Food List Food Category Eat Freely In Moderation Avoid Meat & Poultry Beef, chicken, turkey, pork, lamb, game meat Grass-fed preferred (nutrient-dense) Processed meats (bacon, deli, sausage) Fish & Seafood Salmon, sardines, mackerel, cod, shellfish Fatty fish best (omega-3s) Farm-raised with low omega-3s Vegetables Leafy greens, broccoli, cauliflower, peppers, cucumbers, zucchini Sweet potatoes, carrots (starchy) Corn, legumes Fruits Berries, apples, oranges, bananas, melons Dried fruit (concentrated sugar) Fruit juice, processed fruit Nuts & Seeds Almonds, walnuts, macadamia nuts, sunflower seeds Nut butters, seed butters Peanuts (legumes, not nuts) Fats & Oils Olive oil, avocado oil, coconut oil, ghee Grass-fed butter Vegetable oils, margarine, seed oils Sweeteners Honey, maple syrup (sparingly) Natural sweeteners Refined sugar, artificial sweeteners Beverages Water, coffee, tea Wine (optional) Soda, juice, sweetened drinks
Health Benefits of the Paleo Diet Research on the paleo diet is not as extensive as it is for the Mediterranean diet , but existing studies suggest several potential benefits, particularly around weight loss and blood sugar control.
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-Most articles say “eat whole foods, lose weight” without explaining why. Once you know what’s happening in your body, it’s easier to understand why the diet actually works.
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-Regulates Blood Sugar By removing refined carbohydrates and added sugars, paleo meals tend to cause fewer rapid spikes in blood glucose. More stable blood sugar means more stable insulin levels, which can make fat loss easier and reduce energy crashes throughout the day.
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-For people with insulin resistance or prediabetes, this shift can lead to noticeable improvements in blood sugar control within weeks.
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-Reduces Calorie Density Highly processed foods are often calorie-dense and easy to overeat, while whole foods tend to be harder to overconsume due to the quantities being larger. For example, a 300-calorie cookie doesn’t satisfy you as much as a 300-calorie meal of grilled chicken and vegetables will.
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-When you eat whole foods, you naturally consume fewer calories because whole foods trigger signals in your brain saying you’re full. This means you’ll eat less without consciously restricting.
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-Increases Satiety from Protein & Fiber Paleo diets are typically higher in protein from meat and rich in fiber from vegetables. Protein plays a unique role because your body uses more energy to digest it than it does for carbohydrates or fat, slightly increasing calorie burn. It also lowers ghrelin, the hormone that drives hunger, helping you feel fuller for longer.
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-Fiber adds volume to meals and slows digestion, supporting your body’s natural fullness signals. Instead of feeling hungry again an hour later, meals built around protein and fiber tend to keep you satisfied for longer.
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-Because protein and fiber make you feel fuller for longer, you’re not relying on willpower to stop eating, you are just less hungry. For many people, that makes calorie restriction feel automatic rather than forced.
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-Supports Weight Loss People lose weight on paleo primarily because they’re eating fewer calories naturally. Studies show average weight loss of 7-12 pounds over 6 months in overweight populations.
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-This isn’t dramatic but it’s consistent and sustainable because calorie restriction feels voluntary, not forced.
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-Improves Blood Pressure & Cholesterol Some people see improvements in triglycerides, cholesterol ratios, and blood pressure on a paleo diet. However, results are not the same for everyone. In certain cases, LDL cholesterol can increase, especially if the diet includes a high amount of saturated fat. For that reason, it’s a good idea to check your blood work periodically and see how your body is responding.
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-Controls Blood Sugar Some people experience improved insulin sensitivity on a paleo diet, especially those with insulin resistance or prediabetes. Removing refined carbohydrates helps stabilize blood sugar levels and reduce large spikes and crashes.
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-For those with metabolic issues, this can be one of paleo’s more noticeable benefits, and improvements are sometimes felt within the first few weeks.
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-Reduces Inflammation By eliminating highly processed foods, you remove trans fats and reduce intake of omega-6 from refined seed oils that are often consumed in excess. For some people, this may lower inflammation markers.
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-However, it depends on how the diet is implemented and your food choices. If you eat lots of red meat, your saturated fat intake rises and can increase inflammation.
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-Want to try the paleo diet with no strings attached? Get a fully customized paleo meal plan matched to your specific calorie and nutrient needs.
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-Risks and Downsides of the Paleo Diet The paleo diet can work well for some people, but it’s not without potential downsides. Understanding the risks makes it easier to adjust the approach and avoid common problems.
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-Potential Nutrient Gaps Removing entire food groups can increase the risk of missing certain nutrients if meals aren’t planned carefully. Over time, this can lead to lower intake of nutrients such as:
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-Calcium: Because dairy is excluded, calcium intake can drop. While leafy greens, almonds, and sardines contain calcium, they need to be eaten consistently to meet requirements. Some people may need to prioritise calcium-rich foods or consider supplementation.Vitamin D: Many dairy products, especially cow’s milk and some yogurts, are fortified with added vitamin D. Removing them can lower intake below recommended levels if you are not eating enough fatty fish and sun exposure is limited, particularly in winter.Iodine: Many people get iodine from iodized table salt, which has iodine added to it. If you avoid iodized salt and don’t eat much seafood, your iodine intake can drop. Using iodized table salt or occasionally including seaweed can help prevent deficiency.Whole-grain fiber: With grains removed, many people don’t eat enough fiber from vegetables. This can affect digestion and gut health.
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-High Saturated Fat Intake Because paleo places a strong emphasis on meat, saturated fat intake can increase, especially if meals rely heavily on fatty cuts of red meat. In some people, this can raise LDL cholesterol levels. Choosing leaner cuts of meat and including more fish can help balance fat intake.
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-Difficult to Maintain Long Term The paleo diet removes entire food groups, which can make social situations and dining out more complicated. Over time, this level of restriction can feel difficult to maintain. For many people, long-term success depends on whether the structure feels sustainable in real life.
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-Isn’t Appropriate for Everyone Although paleo can be effective, certain health conditions and life stages may require extra care or professional supervision. These include:
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-Pregnant women: There is limited research on strict paleo diets during pregnancy, so medical guidance is recommended before making major dietary changes.People with kidney disease: Higher protein intake may place additional strain on kidneys that are already compromised.Individuals with a history of eating disorders: Since paleo removes entire food groups, it can promote very strict food rules, which may not be appropriate for individuals with a history of eating disorders.
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-Paleo vs. Keto: What’s the Difference? Paleo and keto are often confused, but they’re built on different ideas.
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-Paleo is a food-based framework focused on eating whole, minimally processed foods and avoiding modern agricultural products like grains and dairy. The keto diet , on the other hand, is defined by a metabolic goal which puts your body into ketosis by drastically reducing carbohydrate intake.
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-Because of this, paleo usually allows foods like fruit and sweet potatoes, while keto strictly limits them due to their carbohydrate content. You can follow a paleo diet without ever entering ketosis, but you can’t follow a ketogenic diet while eating moderate or high amounts of carbohydrates, even if those carbs come from “healthy” foods.
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-The table below outlines the key differences between the two dietary approaches.
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-Paleo Keto Grains Excluded Excluded Legumes Excluded Excluded Dairy Excluded Limited (cheese, butter okay) Carbs Moderate (40-50% of calories) Very low (5-10% of calories) Focus Whole foods, nutrient density Fat-driven metabolic state (ketosis) Flexibility Higher (fruits, starchy vegetables allowed) Lower (must stay under 50g carbs) Goal Ancestral eating pattern Metabolic shift to fat-burning Speed of Results Moderate Faster (first 2 weeks) Sustainability Moderate to high Moderate (challenging long-term)
How to Get Started with the Paleo Diet Starting Paleo doesn’t require perfection on day one. The goal is to shift your meals gradually toward whole, minimally processed foods.
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-Step 1: Remove Processed Foods Begin by cutting back on the obvious processed staples like cereal, packaged snacks, and sugary drinks. If a product has a long ingredient list filled with additives, it likely doesn’t fit.
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-Step 2: Eliminate Grains and Legumes Over the first week or two, phase out grains and legumes such as bread, rice, pasta, beans, and lentils. Replace them with vegetables, fruit, and other whole-food options. Many people find this easier once processed snacks are already out of the picture.
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-Step 3: Build Meals Around Protein and Vegetables Center each meal on a source of protein, such as meat, fish, or eggs, and add a generous portion of vegetables. Rather than counting portions, focus on eating until you feel satisfied. For most people, this structure becomes more natural after a few weeks.
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-Step 4: Plan Meals Ahead Paleo typically involves more cooking than a convenience-based diet. Having paleo recipes ready and planning three to four days of meals in advance, along with doing basic prep can make the transition much smoother. Without some planning, it’s easy to fall back on grab-and-go options.
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-Step 5: Adjust Based on How You Feel Energy levels and performance can vary during the transition. If you feel low on energy, adding more carbohydrates from foods like sweet potatoes or fruit may help. If meals feel unsatisfying, increasing healthy fats such as olive oil, nuts, or avocado can improve satiety. Give your body a couple of weeks to adjust, then make changes based on how you feel.
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-7-Day Paleo Diet Meal Plan To make this practical, below is a sample 7-day paleo meal plan to show what this way of eating can look like in practice. Use it as inspiration rather than a rigid schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach, mushrooms, and avocado Grilled chicken salad with mixed greens, cucumber, olive oil, and lemon Baked salmon with roasted broccoli and sweet potato Apple and almonds Tuesday Omelet with peppers and onions Leftover salmon over mixed greens with olive oil Grass-fed beef stir-fry with zucchini, carrots, and cauliflower rice Handful of walnuts Wednesday Chia pudding (made with almond milk) topped with berries Lettuce-wrapped turkey breast burgers with tomato and avocado Grilled shrimp with roasted asparagus and baked sweet potato Carrot sticks with guacamole Thursday Fried eggs with sautéed kale and mushrooms Tuna salad (olive oil–based) over mixed greens Roast chicken thighs with Brussels sprouts and butternut squash Berries Friday Smoothie with almond milk, spinach, berries, and protein powder (Paleo-friendly) Chicken and vegetable soup Grilled steak with roasted root vegetables and side salad Handful of almonds Saturday Vegetable and ground beef skillet with peppers and onions Grilled shrimp salad with avocado and olive oil Baked cod with sautéed green beans and roasted sweet potato Orange and cashews Sunday Sweet potato hash with eggs and spinach Steak salad with mixed greens Slow-cooked beef roast with carrots, onions, and roasted cauliflower Hard-boiled egg with a few olives
Want a fully customized paleo meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly paleo meal plans automatically, adjusting portions and recipes to your goals while keeping the paleo diet principles intact.
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-The Bottom Line The paleo diet is built on a simple idea: eat whole, minimally processed foods and remove any modern products that tend to disrupt appetite, blood sugar, and energy levels.
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-For many people, that shift alone can improve satiety, stabilize energy, and support steady weight loss without constant calorie counting. Higher protein intake, fewer refined carbohydrates, and reduced reliance on ultra-processed foods often make it easier to eat in a way that feels controlled rather than restrictive.
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-That said, paleo is not perfect and it’s not for everyone. Eliminating entire food groups requires planning to avoid nutrient gaps, and higher meat intake may not suit all individuals. Long-term success depends less on strict rules and more on whether the structure fits your lifestyle.
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-If you choose to try paleo, focus on food quality, build meals around protein and vegetables, monitor how you feel, and adjust when needed. The goal isn’t historical perfection, it’s improving the quality of what you eat today.
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-And as with any approach, consistency matters more than intensity. A simple, well-planned week of whole-food meals will always outperform a short burst of strict restriction.
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-Ready to start paleo? Get your personalized paleo meal plan with recipes and grocery list to make your transition simple.
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-Frequently Asked Questions Is the paleo diet healthy long-term? For many people, it can be. Some individuals follow paleo for years and feel great. Others find they need to adjust by adding more carbohydrates or including certain foods like high-quality dairy. Responses vary, so it’s important to monitor how you feel and check blood work periodically to make sure markers like cholesterol and nutrient levels remain in a healthy range.
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-Can you lose weight on paleo? Yes. Most weight loss happens because people naturally eat fewer calories when they switch to whole, protein-rich foods. Research in overweight populations shows average losses of around 7 to 12 pounds over six months. It’s not an extreme or rapid diet, but it can be steady and sustainable.
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-Is paleo anti-inflammatory? It can be. Removing highly processed foods eliminates trans fats, refined sugars, and many additives that may contribute to inflammation. However, results depend on how the diet is structured. A version built around vegetables, fish, and varied protein sources will likely look very different from one centered heavily on red meat.
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-Is coffee allowed on a paleo diet? Yes. Coffee is generally considered acceptable. Most people drink it black or with non-dairy options. Traditional dairy milk is excluded, though some Paleo followers use ghee or coconut milk.
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-Is wine allowed on a paleo diet? Strictly speaking, wine is not paleo because it comes from agriculture and fermentation. In practice, some people include it occasionally without abandoning the overall framework. An occasional glass is unlikely to undermine the diet’s core principles, but it’s not considered a foundational part of paleo eating.
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-What is Autoimmune Paleo (AIP)? Autoimmune Paleo is a more restrictive version of the paleo diet designed for people with autoimmune conditions. In addition to grains, legumes, and dairy, it removes foods like nightshades (such as tomatoes and peppers), eggs, nuts, and seeds. Research is limited, but some people report symptom improvement under medical supervision.
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-Do I need to count calories on paleo? Not necessarily. Whole foods rich in protein and fiber tend to be more filling, so many people naturally eat less without tracking. However, if weight loss stalls or goals are not being met after several weeks, tracking intake can help identify where extra calories may be creeping in.
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Vegan Diet Guide: Benefits, Risks & How to Do It Right
- Wed, 15 Apr 2026 15:31:06 +0000
- /blog/?p=814
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- You decide to try going vegan. The first week feels productive but by week three you’re tired, constantly hungry, and wondering why everyone else seems to thrive on it while you’re googling “vegan sources of protein” at 10pm. Eventually, you give up.
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-This is more common than you think, not because a vegan diet cannot work, but because many people approach it by simply removing animal products without replacing them strategically. Taking food away is easy, but building balanced meals is harder.
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-When done well, a vegan diet can support heart health, weight management, and metabolic improvements. When done poorly, it can leave you low on protein, short on key nutrients, and frustrated.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is a Vegan Diet? A vegan diet excludes all animal products. That means more than just avoiding meat, fish, and poultry. It also removes dairy, eggs, honey, gelatin, and ingredients such as whey or casein that are derived from milk.
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-What remains is a diet built entirely around plant based foods, including vegetables, fruits, grains, legumes, nuts, seeds, and plant-based alternatives. In principle, it is simple.
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-In reality, it requires more awareness than people expect. Animal-derived ingredients often appear in packaged foods, and certain nutrients that are easily obtained from animal products need more deliberate planning in a fully plant-based diet.
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-Why People Go Vegan People choose a vegan diet for different reasons, and understanding your own motivation matters more than you might think. The reason you start often shapes how you approach the diet and whether you stick with it long term.
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-For many, the decision is health-driven. They want to improve cholesterol, manage blood sugar, lose weight, or reduce long-term disease risk. Research shows that a well-planned plant-based diet can support these outcomes, but food quality still matters.
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-Others are motivated by ethics or environmental concerns, including animal welfare and the impact of livestock production on greenhouse gas emissions.
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-In reality, most people have mixed motivations. Someone may begin for health reasons and later become more aware of environmental or ethical considerations. Whatever the starting point, clarity about why you are making the change makes it easier to approach it in a way that is sustainable.
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-Types of Veganism Not everyone who follows a vegan diet approaches it in the same way. The label is the same, but the motivation and level of strictness can look very different depending on the person.
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-Plant-forward eating Plant-forward eating is not strict veganism, but it shares many similarities. Meals are built around vegetables, legumes, grains, nuts, and seeds, with occasional animal products included. Many people find this approach more flexible and easier to maintain socially.
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-Health-based veganism This approach centres on personal health. The priority is improving cholesterol, blood sugar, weight, or overall wellbeing. The focus is mainly on what is eaten, and there may be less attention given to non-food items such as clothing or household products.
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-Environmental veganism Environmental veganism is driven by concern about sustainability and the environmental impact of animal agriculture. The aim is to reduce reliance on animal farming and lower one’s overall environmental footprint. In some cases, there is nuance in how this is interpreted, with a small number of people including specific locally sourced animal foods if they believe the environmental impact is minimal. Even then, plant-based foods remain the foundation.
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-Ethical veganism Ethical veganism is rooted in concern for animal welfare. It extends beyond food to include clothing, cosmetics, supplements, and other products connected to animal use. People following this approach tend to research brands and ingredients carefully, and it is usually the most strict version of veganism.
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-How the Vegan Diet Works A vegan diet works by changing what your meals are made of. When you remove animal products, you usually end up eating more vegetables, legumes, whole grains, nuts, and seeds. That naturally increases fiber intake and often reduces saturated fat.
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-Higher fiber intake slows digestion and helps you feel full for longer. Meals built around beans, lentils, vegetables, and whole grains tend to be lower in calorie density, meaning you can eat a satisfying portion without consuming as many calories.
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-Health Benefits of a Vegan Diet When a vegan diet is built around whole plant foods rather than processed substitutes, research shows clear health advantages. The benefits come from higher fiber intake, lower saturated fat, and a greater focus on minimally processed foods.
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-Improves Heart Health Vegan diets are consistently linked to lower LDL cholesterol and lower blood pressure. People who eat mostly plant-based foods also tend to have a lower risk of heart disease over time. Removing most sources of saturated fat and increasing fiber intake plays a major role in these improvements.
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-Supports Weight Loss & Management On average, people who follow vegan diets tend to weigh less than those who do not. Studies suggest body weight is often 5 to 10% lower in plant-based populations. Meals built around vegetables, beans, lentils, and whole grains are filling but generally lower in calories, which makes maintaining a calorie deficit easier without constant restriction.
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-Helps Stabilise Blood Sugar Well-planned vegan diets are associated with better insulin sensitivity and a lower risk of Type 2 diabetes. High-fiber foods slow digestion and help prevent sharp blood sugar spikes, supporting steadier energy levels and improved glucose control.
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-May Reduce Certain Cancer Risks Some studies suggest a lower risk of colorectal cancer among people who eat predominantly plant-based diets. Higher fiber intake and the absence of processed meats are thought to contribute to this protective effect.
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-Supports Long-Term Health and Longevity Populations with some of the longest lifespans tend to eat mostly plant-based diets. While diet is only one part of the picture, the combination of improved heart health, better metabolic markers, and higher intake of whole foods supports overall long-term health.
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-Interested in trying a vegan diet? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
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-Vegan Diet Health Risks & How to Prevent Them A vegan diet can be very healthy, but it does require some planning. Certain nutrients become harder to get once animal products are removed, and it helps to know what to pay attention to before you start.
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-Vitamin B12 Deficiency Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. It is found almost exclusively in animal products, which means vegans are at real risk of deficiency without supplementation. Low B12 levels can lead to fatigue, numbness, cognitive issues, and in severe cases, nerve damage.
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-Because plant foods do not reliably provide B12, taking some sort of supplements is necessary. This can come from a weekly oral supplement, periodic injections, or consistently using fortified foods such as plant milks or nutritional yeast that clearly list B12 content.
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-Iron Deficiency Iron from plant foods is absorbed less efficiently than iron from animal sources. Low iron levels can show up as fatigue, shortness of breath, or feeling unusually cold.
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-The good news is that absorption improves when iron-rich plant foods are paired with vitamin C. Lentils, beans, leafy greens, and fortified grains can meet your needs when eaten regularly, especially alongside foods like citrus, tomatoes, or peppers. Periodic blood work to check ferritin levels can provide reassurance.
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-Incomplete Protein Plant proteins often contain lower amounts of certain essential amino acids, but this is rarely a problem when you eat a variety of foods. You don’t need to combine specific foods at every meal, having variety throughout the day is enough.
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-Soy products such as tofu and tempeh provide complete protein on their own, and combinations like rice and beans naturally complement each other. A mix of legumes, grains, nuts, and seeds typically covers your needs.
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-Low Omega-3 Plant foods such as flaxseeds, chia seeds, and walnuts contain a type of omega-3 fat called ALA. Your body can convert ALA into the forms it actually uses, known as EPA and DHA, but that conversion is limited. Over time, low levels of EPA and DHA may affect brain and heart health.
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-For that reason, some vegans choose an algae-based EPA/DHA supplement, since algae is the original source of these fats in the food chain. Plant omega-3 foods are still useful, but supplementation can provide more direct support.
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-Other Nutrient Deficiencies Calcium, vitamin D, zinc, and iodine can sometimes run low on a vegan diet if meals are not planned thoughtfully. Fortified plant milks are an easy way to boost calcium and often vitamin D. You may still need sun exposure or a supplement for vitamin D, especially in winter.
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-Zinc is found in foods like nuts, seeds, and legumes. Iodine is added to regular iodised table salt, so using that instead of specialty salts can help. Seaweed also contains iodine, but it should be eaten in moderation.
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-Vegan Nutrient Requirements Quick Reference To make things simple, here’s a clear overview of the key nutrients discussed above, along with general daily targets and practical sources. Think of this as a reference you can return to when planning meals or reviewing your intake.
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-Nutrient Daily Target Primary Vegan Sources Supplementation B12 2.4 mcg Fortified plant milk, nutritional yeast (verify fortification) REQUIRED: 1,000-2,000 mcg weekly or 100 mcg daily Iron 8mg (men), 18mg (women), 27mg (pregnant) Lentils, beans, fortified cereals, tahini, spinach Supplement only if deficient (pair food sources with vitamin C) Calcium 1,000-1,200 mg Fortified plant milks (300-400mg), tahini (130mg/tbsp), collard greens (268mg/cup) Supplement if food sources inadequate Vitamin D 600-800 IU (1,000-2,000 IU if deficient) Sun exposure 15-30 min daily, fortified plant milks Supplement recommended (especially October-March) Omega-3 (EPA+DHA) 250-300 mg combined Algae supplements preferred; ground flax (1.6g ALA) if no supplement Algae supplement recommended (plant ALA converts poorly) Protein 50-75g daily Lentils (18g/cup), tofu (10g/3oz), tempeh (19g/3oz), beans (15-16g/cup), nuts Combine different sources for complete amino acids Zinc 8-11 mg Legumes, nuts, seeds, whole grains Supplement if deficient
How to Get Started with a Vegan Diet Switching to a vegan diet doesn’t have to be dramatic or all-or-nothing. The people who stick with it long term usually take a practical approach: understand what they’re eating now, make gradual changes, and plan a few reliable meals before fully committing. The goal isn’t to get everything “right” immediately, it’s building something balanced that you can actually maintain.
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-Step 1: Understand Your Baseline Before removing anything, take a look at what you’re currently eating. Track a few typical days and pay attention to protein intake, iron sources, and overall energy levels. This gives you a reference point so you can see what changes once you shift to plant-based eating.
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-Step 2: Transition Gradually Some people switch overnight, but many find a gradual transition more sustainable. Spreading the change over several weeks gives you time to adjust and experiment.
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-You might begin with a few fully plant-based days each week, then move toward mostly vegetarian meals, and eventually remove dairy and eggs. This approach allows your digestion to adapt to higher fiber intake and gives you time to find plant-based meals you genuinely enjoy before committing fully.
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-Step 3: Plan Your Protein Sources Before going fully vegan, identify plant proteins you actually like. Lentils, beans, tofu, tempeh, nuts, and seeds can all contribute meaningfully to daily intake, but preferences vary.
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-Aim for roughly 50–75 grams of protein per day, depending on your body size and activity level. Once you know which foods you enjoy, it becomes easier to build meals around them instead of worrying about hitting a target.
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-Step 4: Get Supplements Set Up A few supplements are easier to organise before you fully transition. Vitamin B12 is essential on a vegan diet. Vitamin D is commonly supplemented, especially in winter. Many people also include an algae-based omega-3 supplement to provide EPA and DHA. Iron supplementation is only necessary if blood work shows deficiency.
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-Step 5: Keep Meals Simple You don’t need dozens of vegan recipes . Start with three or four meals you enjoy and can prepare confidently, then rotate them. Familiar meals reduce decision fatigue and make the transition feel manageable. Examples might include lentil curry with rice, bean chilli, tofu and vegetable stir-fry, or pasta with tomato sauce and chickpeas. Once those feel easy, you can expand from there.
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-Want a fully customized vegan meal plan matched to your specific calorie and nutrient needs? Eat This Much creates personalized vegan meal plans that automatically balance your protein, B12, iron, and other critical nutrients. No more guessing, just nutritionally complete meals that fit your goals.
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-Common Vegan Diet Mistakes Most of the issues people run into on a vegan diet are predictable. They usually come down to either under-planning or over-relying on convenience foods. They include:
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-Not getting enough protein: When protein intake is too low, hunger increases, exercise recovery suffers, and energy levels can dip. This usually happens when meals are built mostly around refined carbs rather than legumes, tofu, tempeh, or other protein-rich foods. Tracking your intake for a few days can confirm whether you are consistently reaching roughly 50–75 grams per day.Skipping B12 supplements: B12 deficiency develops slowly but can have serious consequences if ignored. Because plant foods do not reliably provide B12, supplementation is necessary on a vegan diet. This is one area where consistency matters.Eating too many processed vegan foods: Vegan alternatives such as faux meats, vegan cheeses, and packaged snacks can make the transition easier, but they should not form the foundation of your diet. Many are high in calories, sodium, and additives while offering limited nutritional value.Not eating enough calories: Plant-based meals are often lower in calories, which can be helpful for weight loss but problematic if you don’t eat enough. Some people unintentionally undereat because the food feels lighter. If you feel constantly tired or notice rapid weight loss, it may be a sign that you are not eating enough.Social isolation: Eating differently from friends or family can feel awkward at first. Keeping the focus on your own choices rather than persuading others tends to make social situations easier. Most people adjust more quickly than you expect.
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-Plant-based meals are often lower in calories, making it easy to undereat by accident. Use our free Calorie Calculator to find your ideal daily targets for weight loss, maintenance, or muscle gain.
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-7-Day Vegan Diet Meal Plan Here’s a simple example of how a balanced vegan week can look in practice. Use it as inspiration rather than a rigid schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Overnight oats with chia seeds, almond butter, blueberries, and fortified plant milk Lentil and vegetable soup with whole-grain bread Tofu stir-fry with broccoli, carrots, bell peppers, and brown rice Apple with peanut butter Tuesday Tofu scramble with spinach, mushrooms, and whole-grain toast Chickpea salad with cucumber, tomato, olive oil, lemon, and mixed greens Black bean chilli with quinoa and avocado Handful of mixed nuts Wednesday Smoothie with banana, spinach, frozen berries, flaxseeds, and fortified soy milk Hummus and roasted vegetable wrap with side salad Baked tempeh with roasted sweet potatoes and green beans Carrots and bell peppers with hummus Thursday Peanut butter and banana on whole-grain toast Quinoa bowl with roasted chickpeas, cucumber, shredded cabbage, and tahini dressing Lentil pasta with tomato sauce, mushrooms, and side salad Fortified plant yogurt with pumpkin seeds Friday Oatmeal with walnuts, ground flax, and sliced apple White bean and spinach stew with whole-grain bread Vegan curry with chickpeas, cauliflower, and basmati rice Trail mix (nuts, seeds, dried fruit) Saturday Chia pudding made with fortified almond milk and topped with raspberries Tofu and avocado sandwich with side salad Stuffed bell peppers with black beans, corn, and quinoa Orange and handful of almonds Sunday Smoothie bowl with berries, soy yogurt, hemp seeds, and granola Lentil and roasted vegetable salad with olive oil dressing Mushroom and walnut bolognese over whole-grain spaghetti Edamame with sea salt
The Bottom Line A vegan diet can be extremely healthy, but it works best when it is built on whole, nutrient-dense foods and supported by planning. Removing animal products does not automatically improve health, what replaces them matters.
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-When done well, a vegan diet can support heart health, weight management, and blood sugar control. It can also align with ethical or environmental values. The benefits of going vegan can be substantial, but it’s important to make sure you are getting enough key nutrients such as vitamin B12, iron, iodine, and omega-3s.
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-The key question isn’t whether a vegan diet works in theory, it’s whether it works for you in practice. If meals are satisfying, nutritionally complete, and sustainable in your daily life, then it can be a long-term option. If it feels restrictive or difficult to maintain, a more plant-forward approach may be a better fit.
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-Ready to get started on your vegan journey? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
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-Frequently Asked Questions How do vegans get enough protein? Protein on a vegan diet comes mainly from legumes such as lentils, beans, and chickpeas, along with soy foods like tofu, tempeh, and edamame. Nuts, seeds, and whole grains also contribute. You don’t need to combine specific foods at every meal, but eating a variety across the day ensures you cover all essential amino acids. For most adults, around 50–75 grams per day is a reasonable target, depending on body size and activity level.
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-Are vitamin B12 supplements really necessary on a vegan diet? Yes. Plant foods do not reliably provide vitamin B12, and deficiency can lead to serious neurological problems over time. A supplement or consistent use of fortified foods is required on a vegan diet. This is one area where planning ahead matters.
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-Can vegans build muscle? Yes. Muscle growth depends on adequate protein intake, strength training, and sufficient calories. The source of protein matters less than the total amount consumed. Many athletes follow plant-based diets successfully, provided their intake is well planned.
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-Is soy safe on a vegan diet? Yes. Soy is a complete protein and is safe when eaten in normal amounts. Concerns about soy and estrogen are often overstated and not supported by the majority of current research. Including soy as part of a varied diet is both practical and nutritionally sound.
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-How expensive is a vegan diet? It depends on how you approach it. Whole foods such as beans, lentils, rice, oats, and seasonal vegetables are inexpensive. Processed vegan substitutes tend to be more costly. A whole-food vegan diet can be affordable, and in many cases costs less than diets centred heavily on meat.
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-Is a vegan diet safe during pregnancy? A vegan diet can be safe during pregnancy when it is well planned. Particular attention should be given to vitamin B12, iron, calcium, vitamin D, iodine, and omega-3s. Working with a healthcare professional or dietitian is advisable.
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Mediterranean Diet Guide: Food List, Benefits & 7-Day Meal Plan
- Mon, 06 Apr 2026 20:50:19 +0000
- /blog/?p=767
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- You’ve tried restrictive diets. They work for a week, then you’re starving, thinking about pasta, craving bread. You make it two weeks, but by week three you’re done and back to normal eating, and the weight comes back.
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-Meanwhile, somewhere in southern Italy or coastal Greece, someone is eating bread, olive oil, wine, and cheese regularly. They’re not counting calories, restricting fat, or following rigid rules. They’re 85 years old and healthier than most Americans in their 50s.
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-This is the gap everyone misses. The best diet isn’t the most restrictive, it’s the one people actually stick to. The people who live longest on Earth aren’t white-knuckling through deprivation, they’re eating real food with family, enjoying meals, and living normally.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Mediterranean Diet? The Mediterranean diet isn’t a “diet” in the modern, restrictive sense. There is no required calorie counting, no elimination of entire food groups, and no defined end point. Instead, it reflects a long-term pattern of eating that is closely tied to daily life.
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-It’s inspired by the traditional ways people in Greece, Italy, Spain, and other coastal Mediterranean regions have eaten for generations. Shared meals, regular physical activity, and balanced routines are part of the broader lifestyle.
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-At its core, the focus is on whole foods, minimal processing, healthy fats, and meals built primarily around plants. This means eating plenty of vegetables, fruits, legumes, whole grains, and olive oil. Fish is eaten regularly, poultry and eggs appear in moderation, cheese and yogurt are included in reasonable amounts, and red meat is limited, while wine is optional and typically consumed with meals rather than on its own.
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-The Mediterranean Diet Pyramid The traditional Mediterranean diet pyramid looks different from the standard food pyramids many people grew up with. Instead of centering meals around meat and processed grains, it places plant foods at the foundation.
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-The base of the pyramid is wide, emphasising vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil as everyday staples. Fish and seafood appear regularly but in smaller amounts. Poultry, eggs, and dairy are included more moderately. At the very top, in the smallest section, are red meat and sweets, foods meant to be enjoyed occasionally rather than daily.
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-The structure reflects frequency, not strict portion rules. The foods at the bottom are eaten most often, while those at the top are limited. It is less about restriction and more about shifting the balance of what fills your plate.
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-Pyramid Level Foods Frequency Purpose Base (Eat Daily) Vegetables, fruits, whole grains, legumes, nuts, herbs, olive oil Every meal Foundation, fiber, sustained energy Middle (Eat Weekly) Fish, seafood, poultry, eggs, cheese, yogurt 2-3x per week Protein, omega-3s, calcium Top (Eat Rarely) Red meat, processed meats, sweets, refined carbs Occasional Flavor, special occasions Lifestyle Pillars Physical activity, social eating, rest, community Daily Sustainability, mental health
Interested in a simple, stress-free way to follow the Mediterranean diet? Get a free, fully customized Mediterranean meal plan matched to your calorie and nutrient needs.
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-Why the Mediterranean Diet Works The Mediterranean diet works by changing the balance of what fills your plate. Instead of relying on processed foods and refined carbs, it centres meals around vegetables, legumes, whole grains, olive oil, fish, and nuts.
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-These foods digest more slowly and keep you fuller for longer. Blood sugar levels stay more stable, energy is steadier, and cravings are less intense. Healthy fats replace processed fats, and fiber intake naturally increases.
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-It also reduces the amount of ultra-processed food in your diet. That shift alone often improves how you feel day to day.
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-Most importantly, it works because it is sustainable. There are no strict rules or extreme restrictions, which makes it easier to follow consistently. Over time, that consistency is what leads to results.
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-Health Benefits of the Mediterranean Diet The Mediterranean diet is often described as “heart healthy,” but that phrase only tells part of the story. Its benefits come from the way it shapes everyday eating habits and how those habits affect the body over time.
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-It’s also one of the most studied dietary patterns in the world. Researchers have examined it in populations known for long life expectancy and lower rates of chronic disease, and the findings have been consistently positive.
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-Protects the Heart & Cardiovascular System The Mediterranean diet reduces cardiovascular risk in several ways.
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-Antioxidants in olive oil and plant foods help prevent the oxidation of LDL particles, a key step in artery damage. Olive oil and fish can help raise HDL levels, while reduced intake of refined carbohydrates and higher fiber intake help lower triglycerides.
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-One of the strongest pieces of evidence comes from the PREDIMED trial , which followed more than 7,000 participants for five years. Those assigned to a Mediterranean-style diet experienced about 30% fewer major cardiovascular events compared to a control group on a low-fat diet .
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-Reduces Inflammation The Mediterranean diet naturally lowers chronic inflammation. Extra virgin olive oil, fatty fish, vegetables, legumes, and whole grains provide polyphenols, omega-3 fatty acids, and fiber. Together, these nutrients help reduce inflammatory markers in the body, which are linked to heart disease, diabetes, and cognitive decline.
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-Controls Blood Sugar Meals built around fiber and healthy fats slow the absorption of glucose (sugar) into the bloodstream. This helps prevent sharp blood sugar spikes and crashes.
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-A meal based on refined white bread is digested quickly, causing blood sugar to rise rapidly. The pancreas releases insulin, and blood sugar may fall soon after, often leading to hunger within a couple of hours.
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-In contrast, a meal centered on legumes, vegetables, and olive oil is digested more slowly. Blood sugar rises gradually, insulin response is steadier, and energy levels tend to remain more stable. This pattern is one reason the Mediterranean diet is associated with improved insulin sensitivity and a lower risk of type 2 diabetes.
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-Improves Gut Health The gut microbiome plays a big role in immune function, metabolism, inflammation, and even mood. To thrive, beneficial gut bacteria need a variety of fibers from different plant sources.
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-The Mediterranean diet provides that diversity through vegetables, legumes, whole grains, nuts, and seeds. Studies show that individuals following this pattern tend to have greater diversity of beneficial bacterial species, which is linked to better long-term health outcomes.
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-Supports Weight Management & Fat Loss The Mediterranean diet emphasises vegetables, legumes, whole grains, healthy fats, and lean proteins, foods that are naturally filling and nutrient-dense. Fiber and healthy fats help control appetite, while reducing ultra-processed foods lowers overall calorie intake without requiring strict rules.
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-Because of this, many people naturally eat less without feeling deprived. When followed in a calorie deficit, the pattern tends to support gradual, sustainable weight loss, often averaging around 1 to 2 pounds per week rather than rapid, short-term results.
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-Helps Manage Type 2 Diabetes The Mediterranean diet is strongly associated with healthier blood sugar levels over time. It has been linked to a lower risk of developing type 2 diabetes and better long-term blood sugar control in people who already have it
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-One reason is that meals built around fiber-rich plants and healthy fats digest more slowly, which helps prevent sharp spikes and crashes. Steadier blood sugar, combined with reduced inflammation, makes it easier for the body to manage insulin effectively.
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-Supports Brain Health & Cognitive Function Mediterranean-style eating has been linked to slower cognitive decline with aging. Some long-term studies have found that the Mediterranean diet reduced cognitive decline by 20% in people over 60. This may be due to reduced inflammation, improved cardiovascular health, and the inclusion of omega-3 fats from fish, all of which support brain function over time.
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-Linked to Longer Life Expectancy People living in Mediterranean regions are known for longer life expectancy and lower rates of chronic disease. Areas such as Ikaria, Greece, have an unusually high number of people living into their 100s and beyond.
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-Diet is not the only reason. Physical activity, strong social ties, and lower stress levels also play important roles. However, the consistent pattern of whole foods, healthy fats, minimal processing, and shared meals appears to contribute meaningfully to long-term health.
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-Health Conditions to Consider Before Starting the Mediterranean Diet The Mediterranean diet is generally safe and well tolerated for most people. However, certain health conditions may require a conversation with your healthcare provider before making major dietary changes.
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-Chronic kidney disease: The diet includes many potassium-rich foods such as vegetables and legumes. If kidney function is impaired, potassium levels may need to be monitored. It is important to speak with your doctor before increasing intake significantly.Medical situations requiring rapid weight loss: If a doctor has recommended very rapid weight loss, such as before surgery, a more structured and closely monitored plan may be necessary. The Mediterranean diet is flexible by design and may not provide the level of precision required in those cases.Food allergies or intolerances: If you are allergic to fish or nuts, the diet can still be adapted. You may simply need to find alternative sources of key nutrients, such as omega-3 fats from seeds or algae-based supplements.
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-For most people, however, the Mediterranean diet is not extreme or restrictive. It can be adjusted to fit different preferences and health needs while maintaining its core principles.
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-What to Eat on the Mediterranean Diet Food on the Mediterranean diet is straightforward. You’re eating what humans evolved eating in this region for thousands of years. That means no manufactured products, no artificial sweeteners, no highly processed snacks.
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-The structure is flexible. There’s no “you must eat this much” or “never eat that.” It’s guidance. Eat more of the good stuff. Eat less of the bad stuff. That’s it.
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-Mediterranean Diet Food List Food Category Eat Daily Eat Weekly Limit Vegetables Leafy greens, tomatoes, cucumbers, peppers, onions, garlic, zucchini, eggplant, broccoli All vegetables Fried vegetables Fruits Apples, oranges, berries, grapes, pears, melons Figs, dates (portion controlled) Fruit juice, dried fruit excessive amounts Grains Whole grain bread, brown rice, farro, oats, quinoa, barley Pasta (whole grain) White bread, white rice, refined cereals Proteins Legumes, beans, lentils Fatty fish (salmon, sardines, mackerel), poultry, eggs, nuts, seeds Red meat, processed meats, high-sodium options Dairy Greek yogurt, cheese (small portions) Full-fat daily consumption Fats Extra virgin olive oil (primary) Nuts, seeds, avocado Butter, margarine, vegetable oils Beverages Water, tea, coffee Wine (optional, 1 glass with meals) Sugary drinks, excessive alcohol Herbs & Spices Oregano, basil, thyme, rosemary, garlic, lemon All varieties Large amounts of salt
Want a fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly meal plans automatically, adjusting portions and recipes to your goals while keeping the Mediterranean principles intact.
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-Foods to Limit or Avoid The Mediterranean diet is not built around strict elimination, but certain foods are clearly eaten less often.
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-Processed meats such as bacon, deli meats, sausage, and ham are best limited. These foods were not part of traditional Mediterranean eating patterns and are associated with a higher risk of heart disease.
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-Refined grains like white bread, white rice, and standard pasta are typically replaced with whole-grain versions. Whole grains provide more fibre and support steadier blood sugar levels.
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-Sugary beverages including soda, energy drinks, sweetened coffee drinks, and even large amounts of fruit juice are not part of the traditional pattern. Water is the primary beverage, with wine consumed occasionally and usually with meals.
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-Ultra-processed snacks such as packaged cookies, chips, and candy also fall outside the core structure of the diet. These foods simply were not part of the traditional food environment when this eating style developed.
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-Importantly, this approach is about reduction, not perfection. Red meat can still be enjoyed occasionally. Dessert can still have a place. What matters most is the overall pattern, the foods you eat most of the time, not the small percentage reserved for special occasions.
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-Can You Lose Weight on the Mediterranean Diet? Yes, you can lose weight on the Mediterranean diet. Like any approach, it comes down to being in a calorie deficit. The difference is that this style of eating often makes that deficit easier to maintain because the meals are satisfying and balanced.
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-It is not designed as a rapid weight-loss plan. Instead, it is a long-term, health-focused way of eating. Weight loss tends to happen as a result of improved food quality and better appetite control, rather than strict rules or extreme restriction.
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-When your plate is built around vegetables, beans, whole grains, olive oil, fish, and simple proteins, you stay full longer. That makes it easier to eat less without feeling deprived or constantly hungry.
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-Results are typically gradual, often around 1 to 2 pounds per week when calories are controlled. The real advantage is sustainability. Without extreme rules or banned food groups, it is easier to maintain long term, and consistency is what ultimately determines whether weight stays off.
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-7-Day Mediterranean Diet Meal Plan To make this practical, below is a sample 7-day plan to show what Mediterranean-style eating can look like in practice. Use it as inspiration, not a strict schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Greek yogurt with berries and walnuts Chickpea salad with olive oil, feta, tomatoes Grilled salmon with roasted vegetables and whole grain rice Apple with almonds Tuesday Oatmeal with almonds, banana, cinnamon Tuna salad on whole grain bread with mixed greens Lentil stew with side salad and olive oil Handful of olives Wednesday Whole grain toast with tomato, olive oil, oregano Mediterranean vegetable soup Grilled chicken breast with roasted peppers and brown rice Berries Thursday Eggs (2) with sautéed spinach and whole grain toast White bean salad with cucumber and herbs Baked cod with roasted broccoli and sweet potato Cheese and crackers Friday Greek yogurt with granola and figs Falafel wrap with hummus and vegetables Pasta (whole wheat) with tomato sauce, minced turkey, side salad Grapes Saturday Vegetable omelet with feta cheese Grilled vegetable and halloumi salad Spanish paella with seafood, vegetables, brown rice Walnuts and an orange Sunday Overnight oats with chia seeds, berries, almonds Leftover paella with side salad Grilled sardines with roasted root vegetables and greens Herbal tea with dates
How to Get Started with the Mediterranean Diet Getting started doesn’t require a complete overhaul overnight. Small, consistent changes tend to stick better than dramatic shifts.
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-Step 1: Replace Butter with Olive Oil Butter can still have a place occasionally, but olive oil becomes your primary cooking fat. Use it for cooking, dressing salads, or drizzling over vegetables and bread. Extra virgin olive oil is especially valued for its antioxidant content.
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-Step 2: Build Meals Around Vegetables Vegetables should not just be a side dish. Aim to make them a central part of most meals, ideally filling about half your plate. They form the foundation of the Mediterranean pattern.
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-Step 3: Include Fish Regularly Try to eat fish at least twice per week, especially fatty varieties like salmon, sardines, or mackerel. In traditional Mediterranean eating, fish is a primary protein source, while red meat plays a much smaller role.
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-Step 4: Swap Refined Grains for Whole Grains Gradually replace refined grains with whole-grain options. White bread can become whole-grain bread. White rice can be swapped for brown rice or farro. Regular pasta can be replaced with whole wheat versions. If the change feels drastic, start by mixing refined and whole grains while your taste preferences adjust.
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-Step 5: Reduce Red Meat Red meat doesn’t need to disappear from the menu, but it shifts from a weekly staple to an occasional food. Make poultry, fish, legumes, and plant-based proteins the more frequent choices.
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-Want a fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly meal plans automatically, adjusting portions and recipes to your goals while keeping the Mediterranean principles intact.
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-How to Make the Mediterranean Diet Budget-Friendly The Mediterranean diet is often assumed to be expensive, but it doesn’t have to be. With a little planning, it can be surprisingly affordable.
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-Here are some practical ways to keep costs down:
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-Use dried beans and lentils. Dried chickpeas can be up to 10 times cheaper than canned. They take a little more effort since you need to soak and cook them, but one pound usually costs around $1 and makes enough for 6 to 8 servings. That makes them one of the cheapest protein options available.Buy frozen fish. Frozen salmon is often cheaper than fresh and just as nutritious. Look for sales or bulk packs to bring the cost down even more.Buy seasonal produce. Fruits and vegetables cost less when they’re in season. Tomatoes in summer are far cheaper than in winter. Build meals around what’s currently affordable.Buy whole grains in bulk. Brown rice, oats, farro, and quinoa are inexpensive when bought in larger bags. Bulk bins or warehouse stores usually offer the best value.Make olive oil last. A bottle of extra virgin olive oil may cost $8 to $12, but it typically lasts two to three weeks. Spread across meals, that often works out to around $0.50 per serving.Buy eggs. Eggs are still one of the most affordable complete proteins. Buying larger cartons when they’re on sale can reduce the cost even further.
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-A simple Mediterranean-style meal, such as fish or beans with vegetables, whole grains, and olive oil, can cost around $4 to $6 per serving. In many cases, that’s cheaper than eating out or relying on packaged convenience foods.
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-The Bottom Line The Mediterranean diet remains one of the most well-supported eating patterns in nutrition research, not because it relies on extremes, but because it brings balance back to everyday meals. By focusing on vegetables, whole grains, legumes, olive oil, fish, and moderate portions, it improves overall diet quality in a way that most people can maintain.
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-Its strength lies in sustainability. There are no rigid rules, no obsessive tracking, and no need to eliminate entire food groups. Instead of chasing rapid results, it supports steady progress that builds over time. Research consistently shows improvements in cardiovascular health, blood sugar control, inflammation levels, and long-term weight management, largely because the pattern is realistic enough to follow consistently.
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-For many people, the real challenge is not understanding what to eat but planning it week after week. Having structure makes consistency easier. Tools like Eat This Much can help generate personalized Mediterranean-style meal plans that align with your calorie needs and lifestyle, removing the daily guesswork and making it more practical to follow in a busy lifestyle.
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-The Mediterranean diet is not dramatic, restrictive, or trend-driven. It is a long-term way of eating that fits into real life, and that is precisely why it works.
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-Ready to get started on your Mediterranean journey? Get a free, fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs today.
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-Frequently Asked Questions Is wine allowed on the Mediterranean diet? Yes, in moderation and usually with meals. Traditional Mediterranean eating includes wine, but it is optional, not required. Moderate intake generally means up to one glass per day for women and one to two for men. Drinking with food slows absorption and often leads to lower overall intake.
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-Is the Mediterranean diet anti-inflammatory? Yes. Olive oil, fish, vegetables, legumes, and whole grains contain compounds such as polyphenols and omega-3 fats that are linked to lower levels of chronic inflammation. Research shows meaningful reductions in inflammatory markers among people who follow this pattern consistently.
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-Can the Mediterranean diet be vegetarian or vegan? Yes. A vegetarian version works easily by focusing on legumes, nuts, seeds, eggs, dairy, and whole grains for protein. A vegan version is also possible, though it requires more attention to protein intake and nutrients such as vitamin B12, which usually needs supplementation.
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-Is the Mediterranean diet gluten-free? Not by default. Traditional Mediterranean eating includes whole-grain bread and pasta. However, it can be adapted by choosing gluten-free grains such as rice, quinoa, or gluten-free pasta alternatives.
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-How quickly will I see results on the Mediterranean diet? It depends on what you’re looking for. Many people notice changes in energy or digestion within the first couple of weeks. Weight loss can begin early as well, often within 1 to 2 weeks, though some of that initial drop is water weight. After that, progress is usually steady, around 1 to 2 pounds per week if you’re in a calorie deficit.
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-Can I eat eggs daily on the Mediterranean diet? Yes. Eggs are part of traditional Mediterranean eating and can be included regularly. For most healthy people, one to two eggs per day is perfectly reasonable as part of a balanced diet.
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-Do I need to count calories? Not necessarily. Many people naturally eat less because meals are filling and balanced. However, if weight loss stalls or goals are not being met, tracking intake can help identify areas to adjust.
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-Can I drink coffee on a Mediterranean diet? Yes. Coffee is commonly consumed in Mediterranean countries. For most people, two to four cups per day is considered safe. Black coffee or coffee with a small amount of milk fits easily within the diet.
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The Keto Diet: What It Is, How It Works & How to Get Started
- Tue, 31 Mar 2026 13:47:31 +0000
- /blog/?p=763
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- You’ve seen the before and afters. Someone loses 30 pounds in three months on keto, then they’re back to normal eating, then the weight comes back. Sound familiar?
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-Keto works, but most people don’t do it right. They ignore electrolytes, treat it like a quick fix, and burn out when restriction gets hard. The ones that understand how to use it properly keep the weight off, feel better, and know when to stop.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Keto Diet? The ketogenic diet (keto) is a high-fat, very low-carbohydrate eating plan designed to shift your metabolism. Instead of running on glucose (sugar) from carbs, your body runs on fat. That shift changes everything about hunger, energy, and how your body processes food.
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-Most people eating a standard diet get 45 to 65% of their calories from carbs. On keto, that drops to 5 to 10%. The rest comes from fat (70-75%) and protein (20-25%).
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-It’s an extreme shift, but it’s not new. Doctors used keto in the 1920s to treat epilepsy in children before anti-seizure medications existed. In the last 15 years, research on keto has expanded to Type 2 diabetes, PCOS, and metabolic health.
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-The Difference Between Keto and Low-Carb Low-carb diets aren’t the same as keto. Low-carb means 50 to 150g carbs per day, keto means staying under 50g, usually around 20 to 30g. That intensity determines whether your body shifts into a state called ketosis .
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-The lower the carbs, the faster the shift. The faster the shift, the quicker the results. But also the harder the transition.
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-How Does the Keto Diet Work? Your body is designed to run on whatever fuel is available. Most of the time, that fuel is glucose, a type of sugar that comes from carbohydrates. Glucose is easy for your body to use, and insulin helps move it into your cells so your brain, muscles, and organs can function normally.
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-But what happens when glucose disappears? The metabolic shift.
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-What is The Metabolic Shift? When you significantly reduce carbohydrates, glucose levels drop. In response, your liver begins breaking down fat into molecules called ketones. These ketones become an alternative fuel source for your brain, heart, and muscles. This metabolic shift from using glucose to using fat for energy is known as ketosis.
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-Nutritional ketosis is typically defined as blood ketone levels between 0.5 and 3.0 mmol/L. Within this range, it is considered a normal physiological state rather than something dangerous.
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-Keto Helps You Develop Metabolic Flexibility Metabolic flexibility refers to your body’s ability to switch efficiently between carbohydrates and fat as fuel. Over time, people who stay in ketosis often become better at burning fat. Research has shown that keto-adapted individuals may burn fat at significantly higher rates than those who rely primarily on carbohydrates.
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-This can matter for endurance athletes or anyone training for long periods. High-intensity exercise still relies more on carbohydrates, but being able to burn fat more efficiently means you have access to a larger fuel supply. In simple terms, better metabolic flexibility gives your body more options during extended activity.
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-Your Body Becomes More Efficient at Burning Fat on Keto Keto is not just about eating less. It changes the primary fuel your body relies on. Over time, your metabolism adapts to using fat and ketones more efficiently.
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-Research suggests that people who become keto-adapted often experience reduced hunger and improved satiety. Ketone bodies appear to influence hormones such as ghrelin, which helps regulate appetite. As a result, many people naturally eat less, not because they are forcing restriction, but because they feel fuller for longer.
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-Want to make the keto diet simple and stress-free? Get a free, fully customized keto meal plan that manages your carb intake, calories and nutrients for you.
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-Ketosis vs. Ketoacidosis Ketosis and ketoacidosis sound similar, but they are very different.
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-Diabetic ketoacidosis is a serious medical emergency that occurs when there is little or no insulin in the body, most commonly in people with uncontrolled type 1 diabetes. In that state, ketone levels can rise to extremely high levels, often above 20 mmol/L, and the blood becomes dangerously acidic.
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-On the other hand, nutritional ketosis operates in a completely different range and occurs in the presence of insulin. The body continues to regulate ketone production, and blood acidity remains stable.
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-The most important thing to remember is that nutritional ketosis and diabetic ketoacidosis are fundamentally different conditions. They operate in completely different ranges and occur under very different physiological circumstances.
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-Types of Keto Diets While all keto diets aim to achieve ketosis, they differ in how carbohydrates are used and who they are best suited for. Knowing the differences can help you choose an approach that matches your goals, lifestyle, and training demands.
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-Standard Ketogenic Diet (SKD) This is the classic version of keto and the one most people mean when they talk about “doing keto.”
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-Carbohydrates stay consistently low every day, which keeps you in ketosis and allows your body to rely on fat as its main fuel source. Because there are no planned carb increases, blood sugar and insulin levels tend to stay more stable.
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-This approach works best for:
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-Weight loss
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-Blood sugar control
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-Simplicity and long-term consistency
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-For most people, this is the easiest and most effective place to start.
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-Cyclical Ketogenic Diet (CKD) Cyclical keto follows a strict keto approach for several days, followed by short periods of much higher carbohydrate intake, often once or twice per week.
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-The goal here isn’t metabolic health or fat loss. Instead, the higher-carb days are used to replenish muscle glycogen, the stored form of carbohydrate in your muscles that fuels high-intensity exercise. Restoring these glycogen levels temporarily supports strength, muscle fullness, and training performance during intense training.
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-This approach is mainly suited to:
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-Bodybuilders
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-Strength athletes
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-People training at very high volumes
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-For most people, CKD adds complexity without much benefit.
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-Targeted Ketogenic Diet (TKD) Targeted keto keeps carbs low most of the time but allows a small amount of fast-digesting carbs shortly before intense exercise.
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-These carbohydrates are meant to be used immediately during the workout rather than stored, providing a short burst of energy without fully disrupting ketosis. The idea is to support high-intensity performance while maintaining the overall structure of a keto diet.
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-TKD is most commonly used by:
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-Athletes
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-People doing high-intensity interval training
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-People lifting weights several times per week.
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-For general weight loss or basic metabolic health, it usually adds unnecessary complexity.
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-Keto Variations Comparison Type Macro Ratio Daily Carbs When to Use Complexity Best For Standard (SKD) 70/20/10 20-50g Weight loss, metabolic health Low Beginners, fat loss Targeted (TKD) 65/20/15 around workouts 20-50g + pre-workout carbs Athletes, high-intensity training Medium Strength training, sports Cyclical (CKD) Keto 5-6 days, high-carb 1-2 days 20-50g (or 200g+ on carb days) Bodybuilding, advanced athletes High Elite athletes only
What to Eat on a Keto Diet Keto is simple in theory: focus on fat, moderate protein, and low-carb vegetables. Remove grains, sugar, and most high-carb foods. The challenge is not understanding the rules. It is applying them consistently.
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-The key is managing your macronutrients so you stay within your carb limit while eating enough protein and fat to stay satisfied.
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-Basic Rules & Macros On a 2,000 calorie keto diet , a typical day breakdown looks like this:
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-Fat: 70% = 1,400 calories ÷ 9 = around 155g fatProtein: 20% = 400 calories ÷ 4 = about 100g proteinCarbs: 10% = 200 calories ÷ 4 = up to 50g carbs
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-Protein shouldn’t be treated as just a percentage or a number. Protein needs depend on lean body mass (muscle), not just the percentage of calories. A rough guideline is 0.8 to 1.2 grams of protein per pound of lean body mass .
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-For example, if you weigh 200 pounds and 40% of that is body fat, you have 120 pounds of lean mass. That puts your protein target between 96 and 144 grams per day.
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-Hitting your protein target is more important than strictly following a percentage.
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-Another important concept is net carbs , not total carbs. Fiber does not count toward your carb limit because your body does not digest it.
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-Most people stay in ketosis between 20 and 50 grams of net carbs per day.
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-Foods You Can Eat Keto is not about eating less food. It is about choosing foods that are low in carbohydrates and rich in fat, with enough protein to maintain muscle. The focus is on whole, minimally processed options that keep net carbs low while supporting satiety.
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-Proteins: Beef, pork, chicken, fatty fish such as salmon, mackerel, and sardines, eggs, and full-fat dairy like cheese, Greek yogurt, and cottage cheese.
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-Fats: Olive oil, avocado oil, coconut oil, butter, ghee, nuts, seeds, fattier cuts of meat.
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-Low-Carb Vegetables: Spinach, kale, broccoli, cauliflower, zucchini, bell peppers, mushrooms, asparagus, and other green or cruciferous vegetables work.
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-Drinks: Water, coffee, and tea without sugar. A splash of cream is fine but black coffee may help some people enter ketosis slightly faster.
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-Foods to Avoid Keto requires keeping carbohydrates low, which means staple foods like bread, pasta, rice, and sugary products typically need to be removed. Even small portions can push you over your daily carb target.
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-This includes bread, pasta, rice, cereal, sugar, sweetened drinks, juice, desserts, and heavily processed foods. Most fruits are also too high in natural sugar to fit easily into a keto plan. While small portions of berries can sometimes work, fruits like apples, bananas, grapes, and oranges can quickly exceed your daily carb limit.
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-Starchy vegetables such as potatoes and corn are also high in carbohydrates and generally need to be avoided.
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-For example, a slice of bread is 15 to 20g carbs. A medium apple is 25g. A cup of rice is 45g. These add up fast when your limit is 20 to 50g per day.
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-Sample 1-Week Keto Meal Plan Breakfast Lunch Dinner Snack Monday 3 Eggs cooked in butter with avocado Grilled chicken breast with olive oil and a spinach salad Salmon with roasted broccoli and butter Almonds Tuesday Greek yogurt (full-fat) with walnuts Burger (no bun) with cheese and lettuce wrap Pork chops with roasted cauliflower Cheese (cheddar, mozzarella, or gouda) Wednesday Omelet with cheese, mushrooms, spinach Tuna salad with olive oil Beef stew (no potatoes, lots of vegetables) Celery with peanut butter Thursday Bacon and eggs with coffee and cream Chicken salad with avocado Steak with asparagus and garlic butter Macadamia nuts Friday Keto smoothie (almond milk, peanut butter, cocoa powder, heavy cream) Grilled fish with zucchini noodles Lamb chops with green beans 2 Boiled eggs Saturday Sausage and eggs Cobb salad with bacon, eggs, avocado, blue cheese Ribeye steak with roasted Brussels sprouts Olives and feta cheese Sunday Keto pancakes with butter and sugar-free syrup Egg, bacon, and spinach bowl Lamb chops with roasted zucchini & eggplant Pork rinds with guacamole
Building week-long meal plans that fit your macros takes hours. Eat This Much generates personalized weekly keto meal plans in minutes and generates a simple shopping list to go with it. No guessing what to eat, no overthinking macros, just meals that already fit your targets.
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-Personalizing Your Macros Keto works best when your macros match your body and your goal. Use this simple framework to set your numbers:
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-Set your calorie target. Calculate your lean body mass. Set your protein target. Allocate the remaining calories.
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-Example Daily Macros on Keto If you weigh 180 pounds and have 25% body fat:
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-Lean mass: 135 poundsProtein: 108 to 162 grams per day (based on lean mass range)Carbohydrates: 20 to 35 grams netFat: The remaining calories needed to reach your daily total
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-If you are not seeing results after three to four weeks, adjust your calorie intake first. Most people underestimate how much they are eating, even when tracking macros.
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-Use our macro calculator to set your targets automatically without doing the math yourself.
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-Benefits of a Keto Diet A keto diet can provide real, evidence-backed benefits. They are not dramatic or universal, but they are supported by research. At the same time, results vary from person to person. What works well for one individual may not produce the same outcome for someone else.
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-Weight Loss Most people lose 2 to 4 pounds in week one. That’s mostly water weight. Your muscles store glucose (glycogen), and water attaches to glycogen. When you deplete glycogen, you lose the water too.
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-After week two, weight loss typically settles to 1 to 2 pounds per week if you’re in a calorie deficit.
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-Keto works for weight loss for three reasons. You’re less hungry (ketones suppress ghrelin, your hunger hormone). You have fewer carb cravings (no blood sugar spikes). Protein has a higher thermic effect (your body burns more calories digesting it).
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-Blood Sugar Control & Type 2 Diabetes Keto reduces your need for insulin dramatically. A 2-year study of 349 people with Type 2 diabetes found that those following keto lost an average of 26.2 pounds and showed significant improvements in hemoglobin A1C.
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-If you have type 2 diabetes or prediabetes and are considering a keto diet, this is one area where it may offer meaningful benefits. However, if you are currently taking diabetes medication, it is important to involve a healthcare professional before making changes. Blood sugar levels can shift quickly on a low-carbohydrate diet, and medication doses often need to be adjusted within days.
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-PCOS & Women’s Health Polycystic ovary syndrome (PCOS) is closely linked to insulin resistance. Because ketogenic diets significantly reduce carbohydrate intake, they may improve insulin sensitivity, which can influence hormone balance.
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-A 2023 meta-analysis published in the Journal of the Endocrine Society found that women with PCOS following a ketogenic diet for 45 days or longer experienced reductions in LH/FSH ratio and free testosterone levels. These changes suggest measurable improvements in hormonal markers.
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-More recent research published in PLOS ONE reported that 30 to 43% of women on ketogenic diets experienced changes in menstrual frequency or intensity, with some reporting cycle restoration within two to four weeks.
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-That said, responses vary widely. Some women see meaningful improvements, while others may experience temporary cycle disruption. Tracking your menstrual cycle for two to three months can help you assess how your body responds. If symptoms do not stabilize, a more moderate low-carb diet , around 100 to 150 grams of carbs per day, may be a better fit.
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-Mental Clarity and Focus Some people report improved mental clarity after adapting to keto, usually within two to three weeks. Ketones can serve as an efficient fuel source for the brain, and more stable blood sugar levels may help reduce the highs and lows that affect focus.
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-That said, much of the evidence in this area is anecdotal. Some people notice a clear difference, while others do not experience any meaningful change. Individual response varies, and expectations should be realistic.
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-Neurological Conditions As the ketogenic diet was originally developed as a medical therapy for epilepsy, particularly in children whose seizures did not respond to medication, epilepsy remains the most established and guideline-supported medical use of keto.
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-Researchers are also exploring its potential role in conditions such as Alzheimer’s disease and other neurological disorders linked to inflammation. However, this area of research is still developing. At this stage, keto should not be viewed as a proven treatment for cognitive decline unless it is being recommended and supervised by a healthcare professional.
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-Keto Side Effects & How to Minimize Them Most people experience at least one side effect during the first week or two. These are usually temporary and manageable, but they can make the transition uncomfortable if not addressed properly.
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-The “Keto Flu” About 50% of people experience symptoms often referred to as “keto flu” during the first week or two. Despite the name, it is not an actual flu. Common symptoms include headache, fatigue, irritability, dizziness, and muscle weakness.
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-The main cause is fluid and electrolyte shifts. As insulin levels fall on a low-carbohydrate diet, the kidneys excrete more sodium, along with potassium and magnesium. If these electrolytes are not replaced, symptoms are more likely to occur.
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-Most of these symptoms can be reduced or avoided with proper electrolyte management.
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-The Electrolyte Strategy One of the most common reasons people struggle early on is not replacing electrolytes adequately. When this is addressed, the transition is often much smoother. Supporting sodium, potassium, and magnesium intake during the first few weeks can make a significant difference.
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-Most keto flu symptoms can be avoided entirely by supporting electrolytes from day one rather than waiting for symptoms to appear.
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-Electrolyte Sources & Daily Targets Electrolyte Daily Target Best Food Sources Amount Per Serving Supplement Option Sodium 3,000-5,000 mg Bone broth 800mg per cup Sea salt (1/4 tsp = 575mg) Processed meats (bacon, ham) 400-600mg per 2oz Lite salt (NOT for all) Cheese 200-400mg per oz Electrolyte powder Olives 300mg per 1/4 cup Broth cubes Potassium 3,000-4,000 mg Spinach (cooked) 839mg per cup Limited by FDA Avocado 485mg per 1/2 fruit “Lite salt” (1/2 tsp = 750mg) Salmon 280mg per 3oz Best: food sources Mushrooms 305mg per cup Careful with supplements Almonds 200mg per oz Max 99mg per tablet Magnesium 300-500 mg Spinach (cooked) 157mg per cup Magnesium citrate Almonds 76mg per oz Magnesium glycinate Pumpkin seeds 168mg per 1/4 cup Magnesium threonate Dark chocolate (85%+) 64mg per oz Best: evening dose Kale 33mg per cup Take with meals
Keto Flu Timeline & Solutions Starting keto can trigger temporary symptoms known as the “keto flu” as your body shifts from burning carbs to burning fat. This timeline outlines what to expect during the first 1–2 weeks and how to reduce symptoms with proper electrolytes, hydration, and simple adjustments to ease the transition.
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-Day What to Expect What to Do Day 1-3 Relatively normal, possible hunger Don’t restrict food yet, drink broth Day 4-5 Keto flu peaks (headache, fatigue, irritability)Add salt to meals, drink electrolyte broth, eat avocado Day 6-7 Symptoms should start improving if electrolytes adequate Continue electrolyte strategy Day 8-10 Most symptoms resolved, adaptation nearly complete Monitor hunger, energy levels returning Day 11+ Full adaptation, hunger normalized, cravings gone Track macros, adjust if needed
If symptoms persist past day 7: You might be electrolyte depleted. Increase sodium, potassium, magnesium immediately. Most people feel better within 24 hours of adequate electrolyte replacement.
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-Other Common Keto Diet Side Effects
-Digestive issues: Low carb means less fiber if you’re not careful. Fix: eat plenty of low-carb vegetables (spinach, broccoli, zucchini).Muscle cramps: Usually electrolyte-related. Reference electrolyte strategy above.Bad breath: Your body is burning fat, producing ketones. Some ketones exit through your breath. Fix: drink more water, use sugar-free gum, wait (usually improves after 2 to 3 weeks).Hair loss: Rare, usually temporary, often related to calorie deficit. Fix: make sure you’re eating enough and getting adequate protein.
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-Keto Diet Risks & Who Should Be Careful Keto isn’t for everyone. Some people have medical conditions or life situations that make keto risky or unsuitable. If you’re in any of the following categories make sure to take additional caution or seek medical supervision before making major dietary changes.
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-Cholesterol concerns: Some people experience an increase in LDL cholesterol while following a ketogenic diet. Estimates suggest this may affect roughly one-third of individuals. It is sensible to check baseline labs before starting and repeat them after three to six months. If LDL rises significantly, adjusting saturated fat intake or reconsidering the diet may be necessary.Medication interactions: For people with type 2 diabetes, blood sugar levels can improve quickly on keto, which often means medications need to be adjusted within days. Anyone taking prescription medication should involve their healthcare provider before starting.Type 1 diabetes: Keto should not be attempted without close medical supervision. Because insulin production is absent, the risk profile is different and requires careful monitoring.Kidney disease: Although keto is typically moderate in protein rather than high, individuals with impaired kidney function should speak with a healthcare professional before starting.Eating disorder history: Keto is a restrictive diet. For individuals with a history of disordered eating, that structure can sometimes trigger unhealthy patterns.Pregnancy & breastfeeding: Research in these populations is limited. Anyone considering keto during pregnancy or while nursing should do so under medical guidance.
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-How to Get Into Ketosis Getting into ketosis is usually simpler than people expect. You do not need to constantly test your blood or measure ketone levels to make it happen. The main requirement is consistently keeping your carbohydrate intake low.
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-Ketosis Timeline & What to Expect Most people enter ketosis within three to five days of eating fewer than 50 grams of carbs per day, although the exact timeline varies. Factors such as activity level, metabolism, and how many carbs you were eating previously can influence how quickly the shift occurs.
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-Phase Timeline What’s Happening What You’ll Feel Pre-Ketosis Day 1-3 Glycogen depletion, water loss begins Relatively normal, possible mild hunger Transition Day 4-5 Liver switches to ketone production Keto flu if electrolytes low (headache, fatigue, irritability) Early Ketosis Day 6-10 Ketone levels rising, body adapting Improved mood and energy once electrolytes corrected Adapted Ketosis Day 11+ Full adaptation, stable ketones (0.5-3.0 mmol/L) Hunger normalized, cravings gone, energy stable Deep Adaptation Week 3+ Metabolic flexibility optimized Peak fat-burning capacity reached
How to Know You’re in Ketosis The most accurate way to confirm ketosis is by measuring blood ketones. Nutritional ketosis is typically defined as blood ketone levels between 0.5 and 3.0 mmol/L.
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-Breath ketone meters can also provide a rough estimate and are less invasive, though not as precise as blood testing.
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-Some people notice changes such as reduced hunger, steadier energy, or mild appetite suppression once adapted. Others do not feel a noticeable difference.
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-In practice, if you are consistently eating fewer than 50 grams of net carbs per day and have maintained that intake for one to two weeks, you are very likely in ketosis. For most people, strict tracking of ketone levels is optional rather than necessary.
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-How to Start a Keto Diet Starting keto is simple in theory. Focus on fat, moderate protein, and low-carbohydrate vegetables, and don’t eat carbs. But moving away from a carbohydrate-heavy diet is harder than people expect, not because keto is complicated, because your body is addicted to carbs and sugar.
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-Week 1: Transition The first week is about adjusting. Some people notice temporary symptoms such as headaches, fatigue, irritability, or stronger cravings for bread and pasta. Learning how to build new meals can also take a little effort.
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-Day 1 to 3:
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-Clean out your kitchen: get rid of bread, pasta, rice, sugary snacks.
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-Stock simple keto-friendly foods such as eggs, meat, fish, cheese, butter, olive oil, and low-carb vegetables.
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-Eat three meals plus snacks. Don’t try to cut calories yet. The goal this week is adaptation, not aggressive weight loss.
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-Begin supporting electrolytes from day one rather than waiting for symptoms.
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-Day 4 to 7:
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-Some people might feel awful and get “keto flu.” This is usually related to fluid and electrolyte shifts. Increasing sodium intake, drinking broth, and including potassium-rich foods such as avocado can help.
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-Cravings for carbs may peak mid-week. Push through as they often lessen after the first week or so.
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-Tracking your food and macro intake is optional. It can be helpful during the transition, but it is not required for everyone.
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-Week 2+: Adaptation By the second week, many people notice more stable energy levels and fewer cravings. Hunger signals often become more predictable.
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-Stop eating when full, not when your plate is empty. Hunger cues usually return by week 3.
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-Adjust macros if needed. If you’re still starving, eat more fat (it’s satiating). If you’re not hungry, eat less.
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-Tracking food can be continued if helpful, though some people feel comfortable reducing it after a few weeks.
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-Reassess your diet every couple of weeks by noting changes in energy, mood, digestion, sleep, and cravings.
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-Use Tracking Tools There are many keto diet apps that can help you track your macros, especially during the first two to three weeks. Tracking is often most useful during the transition phase, when you are learning portion sizes and understanding how foods affect your carb intake.
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-Once you’re adapted and comfortable with your routine, many people find they no longer need to track daily. At that point, simply following a structured meal plan is often enough to stay consistent and maintain your results without logging everything.
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-If you choose to track, focus on these areas in order of importance:
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-Electrolytes – Make sure you are getting enough sodium, potassium, and magnesium, particularly in the early weeks.Calories – If your goal is weight loss, total calorie intake still matters.Carbohydrates – Stay within your daily net carb target to remain in ketosis.Protein – Aim to hit your protein target to support muscle and satiety.Fat – Fat generally makes up the remaining calories once protein and carbs are set.
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-You can consider easing off tracking once your energy is stable, cravings have settled, and your results are consistent. If progress stalls or symptoms return, temporarily tracking again can help identify where adjustments are needed.
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-Looking for a keto app to make tracking easier? Check out our top picks for the best keto diet apps to help manage carbs, macros, calories, and progress.
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-Common Mistakes When Starting the Keto Diet The first few weeks of keto are usually where people struggle most. In many cases, it’s not the diet itself that causes problems, but how it’s implemented. Avoiding a few common mistakes can make the transition significantly smoother and more sustainable.
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-Not replacing electrolytes One of the most common issues early on is failing to support sodium, potassium, and magnesium intake. This often leads to prolonged “keto flu” symptoms such as fatigue and headaches. Increasing salt intake, drinking broth, and ensuring adequate potassium and magnesium from the start can make the transition much smoother.
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-Overlooking hidden carbohydrates Carbs can add up quickly through sauces, dressings, beverages, and packaged foods labeled “keto-friendly.” Reading ingredient labels carefully during the first couple of weeks helps prevent accidental carb creep.
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-Going too extreme too quickly Cutting calories aggressively while also eliminating carbohydrates can make the transition unnecessarily difficult. The first two to three weeks are best treated as an adaptation phase rather than a weight-loss sprint.
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-Pushing through when it isn’t working If after three to four weeks you still feel persistently exhausted or your performance has significantly declined, keto may not be the right fit at that level of restriction. Stepping back to a less restrictive carb intake may be more sustainable.
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-How Long Should You Stay on Keto? Keto is often best viewed as a tool rather than a lifelong commitment. For some people, it serves a specific purpose. For others, it becomes a longer-term approach. The key is understanding whether it continues to work for you and knowing when you’re done.
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-Short-term (8 to 12 weeks): This timeframe is commonly used for weight loss and metabolic reset. It is also a practical checkpoint to evaluate progress and decide whether to continue.Medium-term (3 to 6 months): By this stage, you will usually know whether keto feels sustainable. Energy levels, cravings, mood, and social flexibility tend to stabilise. If the diet still feels restrictive or difficult to maintain, that is useful feedback.Long-term (6 or more months): Some people remain on keto for years with good results. Others find that it becomes challenging to follow over time. Individual response varies widely, and long-term use benefits from periodic health monitoring.
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-Signs Keto Isn’t Working For You The following signs don’t necessarily mean keto is inherently harmful. They may simply indicate that it is not the best fit for your body or lifestyle. Signs include:
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-Persistent energy decline beyond the initial adaptation phase (weeks 1 to 2)
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-Menstrual cycle disruption that does not stabilise after two to three cycles
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-Unsustainable all-or-nothing thinking around food
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-Social or lifestyle strain that feels difficult to manage
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-Noticeable performance decline, particularly for athletes
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-In many cases, a less restrictive low-carb approach can provide similar benefits with greater flexibility.
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-How to Stop Keto (Without Regaining Weight) This is where most people fail. They finish keto, immediately start eating bread and pasta again, and gain all the weight back within weeks.
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-When you reintroduce carbs rapidly, your insulin spikes. Your body has been in a fat-burning state and suddenly it switches to carb-burning and fat-storing. Rapid carb reintroduction equals rapid weight regain.
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-Gradually reintroduce food The key to coming off keto without regaining weight is control. Your body needs time to adjust back to using carbs for energy. Increasing carbs slowly helps you avoid sudden water weight gain, energy crashes, and fat regain.
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-Week 1: Add around 5g of net carbs per dayWeek 2: Add another 5g per dayContinue for 4 to 8 weeks until you reach your target intake (typically 100 to 150g of carbs per day)
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-What to reintroduce first:
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-Whole grains (oats, brown rice, quinoa)
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-Fruit (last)
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-Focus on whole, unprocessed carbs. Avoid jumping straight to refined foods like white bread, pastries, and sugary snacks.
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-How to maintain your weight: Keeping carbs in the 100 to 150g range tends to be easier to maintain long term and is less likely to lead to weight regain than going straight back to a high-carb diet.
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-How Keto Affects Different People Keto affects different people differently. Factors such as sex, training style, body composition, and overall metabolism can influence how your body responds. Knowing if you fall under a specific category can help you predict what might happen.
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-Keto & Women Women can respond to keto differently due to hormonal fluctuations, energy needs, and metabolic sensitivity. Paying attention to how your body adapts can help you make adjustments early.
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-PCOS: Keto has shown promising results for women with PCOS. Monitor your cycle for 2 to 3 months. Most women see positive changes.Menstrual cycles: Some women report improved cycle regularity on keto, with research suggesting that 30 to 43% experience changes in frequency or intensity. If your cycle becomes irregular and doesn’t stabilize within three months, a more moderate low-carb approach may be worth considering.Thyroid: Women with thyroid conditions should pay attention to energy levels and overall well-being during the transition. If symptoms worsen or energy declines significantly, it is sensible to consult a healthcare professional.Energy availability: Keto should not mean undereating. Women in particular may be more sensitive to sustained calorie restriction. Eating to satiety rather than aggressively cutting calories can help avoid hormonal stress.
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-Keto & Athletes Performance on keto depends heavily on the type and intensity of training. Lower-intensity, endurance-based activities tend to adapt more easily, while high-intensity performance can be more affected.
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-Recreational athletes: For most recreational exercisers, keto does not appear to significantly impair performance, and some report improved endurance.Elite athletes: At higher levels of competition, especially in elite endurance sports, some evidence suggests ketogenic diets may impair peak performance. In these cases, strict keto may not be optimal.Targeted Keto (TKD): For athletes doing high-intensity training, eating 30 to 50g carbs 30 to 60 minutes before training may support performance while still allowing a return to ketosis afterward.
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-The Bottom Line Keto can be effective. Research supports its role in short-term weight loss, blood sugar control, and certain conditions such as type 2 diabetes and PCOS.
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-That said, effectiveness is not the same as long-term sustainability. Many experts note that keto can be difficult to maintain over time, and some people regain weight after an initial period of loss. This is not necessarily because the diet fails, but because sustained restriction can be challenging. Individual response varies widely. Some people feel great on keto for years, while others find that a more moderate low-carbohydrate approach is easier to maintain.
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-The key question is not simply whether keto works, but whether it works for you, given your goals, health history, and lifestyle.
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-If you decide to try keto, support electrolytes from the beginning, pay attention to how you feel beyond what the scale shows, and reassess every couple of weeks. Keto can be a useful tool, but the most effective diet is one you can follow consistently.
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-Ready to get started on your keto journey? Get a free, fully customized keto meal plan matched to your specific carb, calorie and nutrient needs today!
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-FAQs How much weight can I lose on keto? Most people lose 2 to 4 pounds in the first week, largely from water as glycogen stores drop. After that, weight loss typically averages 1 to 2 pounds per week if you are in a calorie deficit. Results vary significantly depending on starting weight, calorie intake, and adherence.
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-Is keto safe long-term? For most healthy individuals, keto is considered safe in the short term, particularly over 8 to 12 weeks. Longer-term use may require monitoring, especially cholesterol levels. If you have underlying health conditions, it is wise to work with a healthcare professional. Keto is not appropriate without supervision for people with type 1 diabetes, kidney disease, or a history of eating disorders.
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-Can I exercise on keto? Yes. Steady-state cardio is generally well tolerated. High-intensity or strength training may feel more difficult during the first two to three weeks while your body adapts. If performance does not rebound, adding carbohydrates around workouts or increasing total carb intake slightly may help.
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-Will keto raise my cholesterol? Some people experience an increase in LDL cholesterol. Estimates suggest this may occur in roughly one-third of individuals. It is sensible to check baseline labs before starting and recheck after three to six months. If LDL rises substantially, adjusting saturated fat intake or reconsidering the diet may be appropriate.
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-What if I cheat and have a high-carb meal while on the keto diet? A high-carb meal will usually take you out of ketosis temporarily. Most people re-enter ketosis within two to four days of returning to fewer than 50 grams of net carbs per day. Simply resume your normal keto intake the next day and allow your body to readjust.
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-Can I eat carbs on weekends? If your goal is to remain in ketosis, regular high-carb days will interrupt that state. Some people follow a structured version called cyclical keto, but this approach is typically used for performance purposes rather than general weight loss.
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-Will I lose muscle on a Keto Diet? Muscle loss is unlikely if protein intake is adequate (0.8 to 1.2g per lb lean mass) and you continue resistance training. Research suggests that when protein is matched, muscle retention on keto is similar to other diets. Prioritising protein and strength training is key.
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-What supplements do I need on keto? Electrolytes are the most important, particularly sodium, potassium, and magnesium during the early weeks. Other supplements depend on overall diet quality and individual needs.
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-Is keto expensive? It does not have to be. Buying meat on sale, relying on eggs, choosing seasonal vegetables, and using simple fats like olive oil can keep costs manageable.
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- A few words on planning better meals
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The new Recipe Clipper and Importer for Eat This Much
- Thu, 31 Aug 2017 06:20:10 +0000
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-Today we’re announcing a time-saving new feature on Eat This Much – Recipe Importing! This is a totally free feature, and everyone with an ETM account can use it. There are two ways to import a recipe:
-1. Use our new Chrome extension, the ETM Recipe Clipper . You can grab it here: Chrome Extension Page
-To use it, simply navigate to the page for the recipe you want to import, then click the carrot icon in your browser toolbar. It will load up the recipe in our editor where you can verify the imported info.
-2. Maybe you don’t use Chrome or don’t want to add the extension – you can import recipes via URL directly in the “Create new recipe” form . Simply copy and paste the recipe link to the menu at the top of the recipe form, then verify the imported info.
-The importing tools work on any recipe site that uses the standard Schema.org format on their recipe pages, which should be most. However! If you find a recipe site that you can’t import, you can always copy and paste the ingredients as text in our recipe editor , and we’ll automatically match them with ingredients in our database to calculate the nutrition. Again, all these features can be used with a free account. Once you import a recipe, the generator will use it automatically with a little priority over our own recipes. And with a premium account, you can crank things up to 11 by including your personal recipes in a weekly meal plan with a grocery list!
-We hope this helps you all get your favorite recipes into Eat This Much with a little less fuss, and helps streamline your lives just a little more.
-The Eat This Much team
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Smarter Meals, Better Meal Plans
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- Thu, 15 Jun 2017 09:32:40 +0000
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- Did you notice a little addition to your regular Eat This Much diet planner this week? We only released it on the desktop version, and kept quiet about it for a few days, but it’s time to show off our latest improvement to your Eat This Much meal planning experience…
-Meal Ratings!
-Those little “thumbs up” and “thumbs down” icons next to your meals are going to make our algorithm much smarter in the long run. While they won’t have any impact on the meals you get right now, we’ll apply what we learn (ok, more specifically, what our generator learns) from your ratings to our future AI features, making the generator much better at suggesting foods and recipes that go well together, like peanut butter and jelly.
-Every time you use either the “thumbs up” to tell us you like the combination of foods in your meal, or the “thumbs down” to tell us you’re not into that combo, you’re teaching the Eat This Much generator what kind of combinations you want from it. With enough input you and other Eat This Much users, this process of machine learning will help our algorithm know whether or not it’s a good idea to suggest ceviche and hummus together for breakfast.
-So go on and start clicking. The more you do, the more personalized we can make your meal suggestions. Once we get enough ratings, we’ll roll out the feature to our apps. As always, we’d love to hear from you about how we’re doing, so please shoot us an email to contact@eatthismuch.com . Happy rating!
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Diet Strategies and Tips for the Busy Roustabout
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- Tue, 18 Nov 2014 19:24:35 +0000
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- As my first post, I’d like to share an email that one of our users sent in recently. Jack (name changed for privacy) works on an oil rig and doesn’t get to have a lot of control over his eating choices, but still wants to cut some bodyfat. I saw this sort of situation all the time as a personal trainer and figured this response might be useful. Here’s his (edited for clarity) email and my (extremely cleaned up) response:
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-Right chaps ,
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- Most of the time there will be a ‘healthy’ option, however I really struggle with determining how many calories I’m eating or what choices to best make whilst I’m on the rig. I end up eating mainly salads and try to cut carbs, but I don’t understand how to balance with what is put infront of me.
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-Jack
-Howdy Jack,
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-Eat This Much Tips:
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-Personal Thoughts
- If your job requires a lot of physical work, I’d shift focus to getting in as much ‘good’ stuff as possible. Relax on the details and save yourself the stress. Moving around 6+ hours a day can help with blood sugar spikes and other negatives from less-than-ideal food, but it can’t give you nutrients you haven’t eaten. Since an accurate count of calories used is going to be hard to get, the only thing you know for sure is the minimum amounts of things you might need.
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-Once you have these under control, you should be pretty certain you’ve covered your bases re:not dieing.
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-After that just see how things fit into place and adjust accordingly
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-increase fats if you’re worried about Testosterone dropping (lack of motivation, bad sleep, depression, no morning wood)
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-Lower protein as a last resort, if you’re gaining fat then calories need to come down, but you don’t want to beat up your body and be miserable at work
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-In a situation like this, where you don’t control the process, it’s more important to give yourself a good framework for making decisions than sweat over making plans. Because things outside of your control can change your diet, it’s easier to just know what you’re looking for, than to try to avoid everything that looks ‘unhealthy’ and give yourself a migraine.
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-If you’re in a more white-collar type of job on the rig, I recommend the same sort of diet philosophy – but you also should find a way to move for 3-5 minutes every couple hours. This will pay off not only in calorie burning (a little bit), stress relief (a surprisingly big deal), and Fitness – but also blood sugar levels . Increasing your insulin sensitivity/ glucose tolerance can help a lot with the last stubborn bits of fat before you consider yourself ‘lean’. Avoiding high sugar snacks between meals can help with this as well.
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-Sorry for throwing a lot of stuff at you, I just get excited when I have the chance to talk about this sorta thing. The short story is that focusing on what you can control is the least-stressful way to work on your diet. Until you are eating enough to cover all your bases, there’s no way to know why your body isn’t responding, and simply cutting calories can be frustrating and even costly for someone whose job is physical in nature.
-Cheers,
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-This article was written by Michael Chronley, CSCS, Fitness & Nutrition Advisor.
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How 5 months of daily alcohol tracking has improved my diet, weight and overall health
- Mon, 03 Aug 2020 04:53:34 +0000
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- This is a guest post from Nick Allen, founder of Cutback Coach. He’s built a tool to help anyone who regularly drinks alcohol build mindfulness around when and how much they drink. His goal is to help people continue to enjoy drinking, while optimizing their habits to achieve goals like losing weight, sleeping better, improving energy levels and saving money.
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-This aligns well with the goals of Eat This Much as a whole, and if you think this is a tool that will be valuable for you, EatThisMuch members and readers can get a free month of Cutback Coach to build healthier drinking habits by clicking here.
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-Just over 5 months ago I set out on a mission to improve my drinking habits, with the belief that cutting back on my alcohol consumption could be a keystone habit for improving my overall health and quality of life. I didn’t feel like my drinking was out of control — and had no desire to quit entirely — but I was noticing the effects of alcohol more in the form of bad nights of sleep, feelings of low energy and lost productivity, and a beer belly that was becoming harder and harder to keep off.
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-After reading Atomic Habits by James Clear
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-“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow.”
-James Clear, Atomic Habits
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-Clear continues by advocating for focusing on the system vs. the goal, stating “You do not rise to the level of your goals. You fall to the level of your systems.” With this advice in mind, I built Cutback Coach , a simple text message-based system to keep me on track with logging my daily drinks and dry days. I found that tracking via text was a lot easier for me than remembering to open an app each day, so this became the basis of my atomic system for improving my health.
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-In the first few weeks, I was surprised to find that my starting alcohol intake was over 30 drinks a week, with just 1-2 dry days. Here’s what my stats looked like in the first week of tracking:
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-Starting stats (week of 2/24/20)
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-Total weekly drinks: 31
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-Total weekly dry days: 2
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-Alcohol calories per week: 4,650
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-Poor nights of sleep from drinking: 5
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-Money spent on alcohol: ~$155/week
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-The calories and sleep metrics were the ones that really stood out to me. I was effectively adding 2 extra days of eating to my week in the form of alcohol, and costing myself less optimal sleep most nights of the week. Just this awareness served as great motivation for me to cut back.
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-Things started out slowly as I got into the groove of tracking, but as I stuck with the process each week, my consumption started trending in the right direction. Here’s how my total drinks and dry days have trended since:
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-5 months of daily tracking later, I’ve been able to make a huge impact on my overall consumption, and I’m feeling the health benefits. Here’s what a typical week looks for me now:
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-Last week’s stats (week of 7/13/20)
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-Total weekly drinks: 14
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-Total weekly dry days: 4
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-Alcohol calories per week: 2,100
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-Poor nights of sleep from drinking: 3
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-Money spent on alcohol: ~$70/week
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-Even more important than the stats directly related to alcohol were the indirect benefits I’ve started to experience as drinking became a smaller part of my weekly routine.
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-I wake up with more energy, making it easier for me to find the motivation to exercise
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-With fewer nights where my drunchies got the best of me, and fewer mornings waking up feeling hungover and craving greasy food, my overall diet has improved dramatically
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-Adding a couple dry days to my week has led to increased productivity , with more clear hours in the day to focus on what was most important
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-As I got into the process of drink tracking, my weight trend followed a similar curve to my drinks, reflecting the impact of the direct and indirect lifestyle benefits mentioned above.
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-Taking my first week as a baseline, the health improvements from the small behavior change of tracking and optimizing my weekly alcohol consumption have been massive.
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-What this means for my health (and wallet)
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-I’ve cut calories from alcohol by 2,550 per week (basically a full day of eating)
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-I’ve lost 14 pounds — and have been able to keep the weight off
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-I’m exercising 2 more times a week on average
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-I’ve added 2 extra nights of uninterrupted sleep to my week each week
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-I’m saving almost $100 a week that previously went to booze
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-I still enjoy drinking, and as you can see from my trend chart above I do have heavier drinking weeks here and there. The difference is that now I feel that my habits are on my terms, and I’m much more mindful about when I decide to drink, and how much.
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-Interested in seeing how small changes to your drinking habits can have a huge impact on your diet, weight and overall health? I invite you to join Cutback Coach to get started!
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Don’t Miss Our Big Summer Sale
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- Thu, 01 Jun 2017 13:00:08 +0000
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- Summer Sale! For the next two weeks, we’re dropping the price of our Premium Membership by 20% on both our Monthly and Annual subscriptions. If you go for the Monthly subscription, it’s only $7.20 for your first month, but if you get a full year membership for only $47 , that’s less than $4 a month for the entire premium suite of meal planning features.
-Think of it this way – you could easily spend WAY more than $7.20 on one trip to a fancy coffee shop, but instead, you’re investing in a healthier you! Planning your meals around healthy diet goals not only improves your physical health, it can save you money in the long run by reducing food waste and trips to the grocery store.
-The real advantage of Eat This Much Premium
-Week Long Meal Plans – Knowing exactly what you’ll be eating throughout the week makes it much easier to plan, shop and cook your meals on your schedule.
-Leftovers – Eating a better diet doesn’t require cooking every day, and why should it? Our Leftovers feature reduces the time you spend in the kitchen by planning more than one meal out of each recipe, so what you cook tonight can also take care of lunch tomorrow.
-Grocery Lists and Pantry Management – Having a complete list of ingredients for all your recipes makes shopping a breeze, and with the Pantry feature, you can base your meal plans on what you already have in the kitchen.
-Instacart Grocery Delivery – Save the trip to the grocery store with Instacart Grocery Delivery. Your grocery list is automatically updated to match your meal plan, so with just one click, your list is sent to Instacart and your groceries could be at your doorstep in as little as one hour.
-When you add these features to the calendar tracking, restaurant meals, custom recipes, budget planning, and more, found in our Free Membership , you get a complete meal planning system that is perfectly customizable to your diet and fitness goals.
-Get your Eat This Much Premium
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Eat This Recipe: Unboring Oatmeal
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- Tue, 02 May 2017 13:00:55 +0000
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- Much like lentils cauliflower fiber
-Oats typically come in instant, old-fashioned (rolled) and steel cut varieties, the three types describing a scale of how much processing the oats have gone through to quicken cooking time. Instant oats receive the most processing, making them the flattest and fastest cooking, and therefore good for fast preparation and blending into smoothies. Old fashioned oats receive slightly less processing which gives them more texture and makes them ideal for baking. The steel cut oat is simply cut into a few pieces giving it a chewier and more dense texture, which makes it a perfect stand alone grain. Lastly, there’s the oat bran, which is the outer hull of the oat grain, and the source of a ton of fiber, protein and nutrients. It’s often removed during the production of oatmeal, but it shouldn’t be ignored – eating oat bran can keep you feeling full and satisfied long after your meal is over.
-Try these three recipes as a part of your weekly meal plan
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-Nutritional info: One serving = 30.5g Carbs, 23.8g Fat, 15.4g Protein, 396.3 Calories
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-Nutritional info: One serving = 13.6g Carbs, 7.2g Fat, 16.1g Protein, 175.8 Calories
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-Nutritional info: One serving = 35g Carbs, 9.3g Fat, 5.6g Protein, 230.8 Calories
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Top 10 Vegan Recipes on Eat This Much
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- Sun, 30 Apr 2017 14:30:19 +0000
- /blog/?p=550
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- Following a vegan meal plan, or simply choosing to eat more vegan meals, doesn’t have to be boring. In fact, according to the top vegan recipes among Eat This Much users, eating a vegan diet can be just as satisfying as any other meal plan. All it takes is a little more planning and you can be enjoying healthy, delicious, and most importantly, animal-free dishes every meal of the day. These recipes also happen to have a good amount of protein, which is helpful if you’re just starting out on your vegan diet. Add these vegan recipes to your weekly meal plan
-Vegan BBQ Pulled Jackfruit Tacos
-Nutritional Info: One serving = 59.1g Carbs, 13.9g Fat, 5.8g Protein, 372.3 Calories
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-Gluten-Free Vegan Pho
-Nutritional Info: One serving = 120.1g Carbs, 2.8g Fat, 21g Protein, 550.6 Calories
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-Vegan Coconut Lemon Mousse
-Nutritional Info: One serving = 9.8g Carbs, 24.1g Fat, 2.3g Protein, 249.5 Calories
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-One Pot Vegan Lentil Chili
-Nutritional Info: One serving = 58.6g Carbs, 10.4g Fat, 20.2g Protein, 380.4 Calories
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-Vegan Shepherd’s Pie
-Nutritional Info: One serving = 84.7g Carbs, 5.8g Fat, 19.4g Protein, 459.1 Calories
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-Tempeh Reuben Sandwich
-Nutritional Info: One serving = 41.8g Carbs, 9.8g Fat, 12.4g Protein, 302.6 Calories
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-Chocolate Peanut Protein Shake
-Nutritional Info: One serving = 49.1g Carbs, 19.9g Fat, 34.4g Protein, 488.7 Calories
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-Vegan Butternut Squash Stuffed Shells
-Nutritional Info: One serving = 53.2g Carbs, 17g Fat, 18.5g Protein, 431.3 Calories
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-Fluffy Vegan Pancakes
-Nutritional Info: One serving = 88.7g Carbs, 11.5g Fat, 16g Protein, 518.8 Calories
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-Vegan Caesar Salad
-Nutritional Info: One serving = 43.4g Carbs, 28.3g Fat, 19.2g Protein, 470.2 Calories
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Top 10 Vegetarian Recipes on Eat This Much
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- Sun, 23 Apr 2017 14:00:04 +0000
- /blog/?p=532
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- weekly meal plan .
-If you already have a favorite vegetarian recipe, share it in the comments below!
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-Nutritional Info: One serving = 42.9g Carbs, 23.2g Fat, 14.7g Protein, 464.2 Calories
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-Nutritional Info: One serving = 52g Carbs, 8.7g Fat, 16.9g Protein, 353.4 Calories
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-Nutritional Info: One serving = 34.2g Carbs, 36.4g Fat, 8.9g Protein, 468.4 Calories
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-Nutritional Info: One serving = 54.4g Carbs, 35.8g Fat, 18.6g Protein, 571.2 Calories
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-Nutritional Info: One serving = 66.6g Carbs, 11.5g Fat, 20.1g Protein, 443.8 Calories
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-Nutritional Info: One serving = 65.6g Carbs, 11g Fat, 14.7g Protein, 415 Calories
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-Nutritional Info: One serving = 45.6g Carbs, 27.7g Fat, 8.7g Protein, 457.5 Calories
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-Nutritional Info: One serving = 39.3g Carbs, 2.4g Fat, 11.2g Protein, 208.1 Calories
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-Nutritional Info: One serving = 16.7g Carbs, 9.8g Fat, 14.3g Protein, 206.7 Calories
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-Nutritional Info: One serving = 23.9g Carbs, 20.5g Fat, 1.9g Protein, 270.8 Calories
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The Top 10 Mediterranean Recipes on Eat This Much
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- Sun, 16 Apr 2017 15:00:15 +0000
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You don’t have to travel far to enjoy authentic, delicious Mediterranean recipes. Because the Mediterranean diet plan consists of simple dishes based on whole, natural ingredients, it’s easy to recreate the regional flavor signatures at home.
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-These top 10 Mediterranean recipes eaten by Eat This Much Users are a great way to dive into your new diet plan.
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-Mediterranean Quinoa Salad
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-Nutritional Info: One serving = 38.6g Carbs, 25.5g Fat, 36.7g Protein, 531.9 Calories
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-Grilled Chicken Mediterranean
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-Nutritional Info: One serving = 4g Carbs, 20g Fat, 53.9g Protein, 419.9 Calories
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-Mediterranean Beets with Garlic
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-Nutritional Info: One serving = 20.1g Carbs, 7.1g Fat, 3.4g Protein, 150.1 Calories
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-Baked Herb and Pistachio Falafel
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-Nutritional Info: One serving = 34g Carbs, 23.7g Fat, 14.8g Protein, 384.2 Calories
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-Greek Yogurt with Blueberries, Walnuts and Honey
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-Nutritional Info: One serving = 18.4g Carbs, 30.6g Fat, 17.7g Protein, 405.2 Calories
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-Olive Hummus with Carrots
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-Nutritional Info: One serving = 18.5g Carbs, 14.9g Fat, 5.1g Protein, 214.6 Calories
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-Greek Spiced Baked Shrimp
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-Nutritional Info: One serving = 9.3g Carbs, 17.2g Fat, 24g Protein, 288.2 Calories
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-Spinach Salad with Grilled Eggplant and Feta
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-Nutritional Info: One serving = 7g Carbs, 20.7g Fat, 5g Protein, 224.3 Calories
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-Steamed Mussels in White Wine
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-Nutritional Info: One serving = 20.4g Carbs, 21.5g Fat, 61g Protein, 545.8 Calories
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-Lemon Orzo Goat Cheese Salad
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-Nutritional Info: One serving = 30.2g Carbs, 12.4g Fat, 10.7g Protein, 272.8 Calories
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What’s your favorite Mediterranean recipe? Tell us about it in the comments!
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The Top 10 Paleo Recipes on Eat This Much
- /blog/the-top-10-paleo-recipes-on-eat-this-much/#comments
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- Sun, 09 Apr 2017 15:00:24 +0000
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- Kick off (or continue to build upon) your paleo diet with the top 10 paleo recipes eaten by Eat This Much users. They’re all void of grains, added sugars, starchy vegetables, beans and dairy, and put emphasis on lean meats, vegetables, fruits and healthy fats. What’s your favorite Paleo recipe? Tell us in the comments!
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-Nutritional Info: One serving = 16.2g Carbs, 19.3g Fat, 44.1g Protein, 400.5 Calories
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-Nutritional Info: One serving = 17.8g Carbs, 9.7g Fat, 3.4g Protein, 165.6 Calories
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-Nutritional Info: One serving = 13.5g Carbs, 17.1g Fat, 6g Protein, 226.1 Calories
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-Nutritional Info: One serving = 13.1g Carbs, 31.1g Fat, 21.9g Protein, 412 Calories
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-Nutritional Info: One serving = 29.8g Carbs, 33.5g Fat, 7.6g Protein, 415.8 Calories
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-Nutritional Info: One serving = 8.2g Carbs, 13.9g Fat, 3g Protein, 156.4 Calories
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-Nutritional Info: One serving = 12g Carbs, 25g Fat, 34.6g Protein, 403.6 Calories
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-Nutritional Info: One serving = 25g Carbs, 15.9g Fat, 24g Protein, 335.3 Calories
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-Nutritional Info: One serving = 2.6g Carbs, 21.5g Fat, 31.7g Protein, 334 Calories
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-Nutritional Info: One serving = 5.8g Carbs, 0.8g Fat, 3.3g Protein, 39.4 Calories
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The Top 10 Ketogenic Recipes on Eat This Much
- /blog/the-top-10-ketogenic-recipes-on-eat-this-much/#comments
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- Wed, 05 Apr 2017 13:00:22 +0000
- /blog/?p=480
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- If you’re considering adopting a low-carb or keto diet, or you’re already on one and need new recipe ideas, check out this list of the top 10 keto recipes eaten by Eat This Much users. They all follow ketogenic/low-carb guidelines (each contains fewer than 10g of carbs per serving) but are full of flavor. What’s your favorite keto/low carb recipe? Tell us in the comments!
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-Nutritional Info: One serving = 9.2g Carbs, 30.6g Fat, 67.9g Protein, 595.2 Calories
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-Nutritional Info: One serving = 4.1g Carbs, 2.7g Fat, 46.1g Protein, 228.3 Calories
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-Nutritional Info: One serving = 1.9g Carbs, 7.9g Fat, 46.6g Protein, 274.1 Calories
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-Nutritional Info: One serving = 8.5g Carbs, 7.1g Fat, 28.5g Protein, 212.9 Calories
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-Nutritional Info: One serving = 6g Carbs, 23.2g Fat, 9.5g Protein, 265.6 Calories
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-Nutritional Info: One serving = 1.9g Carbs, 14.8g Fat, 24g Protein, 243.3 Calories
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-Nutritional Info: One serving = 9.3g Carbs, 8.1g Fat, 10.3g Protein, 140.2 Calories
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-Nutritional Info: One serving = 4.9g Carbs, 15.4g Fat, 2.7g Protein, 162.8 Calories
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-Nutritional Info: One serving = 8.6g Carbs, 20.8g Fat, 20.6g Protein, 305.2 Calories
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-Nutritional Info: One serving = 1.3g Carbs, 20.3g Fat, 11.8g Protein, 235.8 Calories
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Eat This Much Tutorial #2: Editing and Creating Your Nutrition Target Profiles
- /blog/eat-this-much-tutorial-2-editing-and-creating-your-nutrition-target-profiles/#respond
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- Sun, 02 Apr 2017 00:58:25 +0000
- /blog/?p=268
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- Editing Your Nutrition Target Profile
-On Your Computer: Step 1: Starting on the home page, scroll down to your current day’s meal plan summary and click on the “My Nutritional Targets” button located under your “Current nutrition targets” details – the carb, fat, protein and calorie stats for the day. NOTE: Your nutrition target profile might be named something different if you chose to personalize the title when you signed up, but the button will be located in the same place.
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-Step 2: In the drop down that opens, click on the “Edit targets for ‘My Nutrition Targets'”
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-Step 3: In the window that opens up, you can adjust the title of your Nutritional Profile, the description, and check with out Nutrition Calculator if you need help estimating your targets. Then you can adjust the total number of calories for the day and the quantity of macros in your diet as either a range or a percentage of your calories. Each of your macro settings is adjustable as well.
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-Step 4: You can also set limits for sodium and cholesterol, and set a goal for your daily fiber intake. Make sure to hit the “Save Changes” button when you’re done editing.
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-On your Android or iOS phone , (Android screenshot featured) editing your nutrition target profile looks like this:Step 1: From the Planner Home screen, click the “My Nutrition Targets” on the right hand side of the screen, above your Current Diet Stats. On the next screen, click the 3 dots menu on the right hand side of the nutrition profile you want to change and click “Edit.” Remember , your nutrition target profile might be named something other than “My Nutrition Targets.”
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-Step 2: Once your nutrition target profile opens up, you can edit the title of your profile, the description and the calories.
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-Step 3: Scroll down from there and you can adjust your macronutrient targets as either a range or a percentage of your calories. You can also toggle on and off limits for sodium, cholesterol and change your goal for daily fiber intake. Don’t forget to hit the “Save” button in the top right corner when you’re done editing.
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-Creating a New Nutrition Target Profile
-Let’s say you want to create a new nutrition target profile because you want to try out a different combination of macros for a week, or you want to change up your caloric needs for days when you hit the gym. This is where having more than one nutrition profile comes in handy. Here’s how to make a new one:
-On Your Computer: Step 1: Starting on the home screen, click on your current nutrition target profile and then click the “Create new targets” button.
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-Step 2: In the window that opens, you can input the title, description and and calorie total for your new profile. You can also adjust your macro and micronutrients, in addition to your fiber intake goal. Make sure to click “Save” when you’re done to ensure your new profile shows up on the home screen as an option.
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-On your Android or iOS phone , (Android screenshot featured) creating a new nutrition target profile looks like this:Step 1: From the Planner Home screen, click on your current nutritional profile, then click on the plus sign in the top right corner. A new and blank nutrition profile will open, allowing you to input the title, description and calories.
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-Step 2: Scroll down to adjust the macronutrient targets, either as a range or a percentage of your calories, the micronutrient targets and your fiber intake target. Click the Save button in the top right corner to finish creating your new nutrition target profile.
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-Or take me back to the Tutorial Series Table of Contents
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Eat This Recipe: Cauliflower
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- Mon, 20 Mar 2017 17:42:30 +0000
- /blog/?p=438
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- Add these recipes to your weekly meal plan and tell us which is your favorite!
-Basil Tomato Cauliflower Pizza
-Nutritional Info: One serving = 6.6g Carbs, 9.5g Fat, 11.4g Protein, 154.4 Calories
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-Cauliflower Tots
-Nutritional Info: One serving = 18.9g Carbs, 8.5g Fat, 11.1g Protein, 189.2 Calories
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-Cauliflower Fried Rice
-Nutritional Info: One serving = 14.7g Carbs, 5.3g Fat, 8.5g Protein, 129.1 Calories
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Eat This Recipe: Pancakes
- /blog/eat-this-recipe-pancakes/#respond
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- Mon, 13 Mar 2017 18:42:57 +0000
- /blog/?p=423
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- Who says pancakes have to be eaten for breakfast? Or that they have to taste sweet? The unimaginative, that’s who! There are tons of recipes out there for pancakes that give Bisquick a run for its money without ruining your carb total for the day. Pancakes also freeze well, making them an excellent reheat-and-eat addition to your diet. What’s your favorite unusual pancake recipe? Check out these three recipes and add them to your weekly plan!
-Protein Oatmeal Pancakes
-Nutritional Info: One serving = 64.1g Carbs, 2.9g Fat, 48.5g Protein, 459.4 Calories
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-Savory Broccoli Pancakes
-Nutritional Info: One serving =11g Carbs, 8.8g Fat, 8.5g Protein, 153.3 Calories
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-Cinnamon Peach Cottage Cheese Pancakes
-Nutritional Info: One serving = 20.9g Carbs, 8.7g Fat, 12.9g Protein, 210.8 Calories
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-Before you go, add this recipe to your healthy eating Pinterest board!
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5 Easy Ways to Get More Fiber in Your Diet
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- Thu, 09 Mar 2017 21:44:44 +0000
- /blog/?p=381
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- studies connecting diets high in fiber to weight loss, positive connections have also been made regarding lowering cholesterol, regulating blood sugar and addressing a variety of digestive issues. Unfortunately, most people don’t hit the 25 – 35 grams of fiber recommended daily.
-If increasing the amount of fiber rich foods in your diet sounds like a hassle, you’re in luck. Eat This Much provides a setting in your Nutrition Profile specifically for hitting a fiber intake target. We also have an expansive Food Bank that lists the fiber content of hundreds of common foods and recipes. Now that you’re all out of excuses, check out these super easy ways to add more fiber to your diet.
-Ditch the white stuff
-Skip this in favor of something with more substance.
-White bread and white rice look and taste the way they do because they’ve been stripped of their fiber. Just look at the difference in grams of fiber per serving between a cup of white rice and brown rice . That’s a six fold increase of fiber you’re missing out on by not switching from white to whole grain. The same can be said for white and whole wheat breads, though the difference isn’t as big. When you’re out shopping, look for breads that are higher in fiber, like this one , or switch to a high fiber tortilla to mix things up.
-Plan fruit and veggies as your snacks
-Crudite – funny word for a great snack.
-Making high fiber foods a priority doesn’t have to mean eating salad for every meal. As cliche as it might sound, adding something as simple as raw carrot sticks as a snack to your meal plan can make a big difference. 1 cup of baby carrots brings over 7 grams of fiber to the table. Other high fiber snacks to you may not have thought of include raw jicama (6.4 grams per cup,) and raw pear (one medium contains 5.5 grams.)
-Eat more beans
-So many choices… so much fiber.
-Legumes are an excellent source of fiber and can be added as both main meals and snacks in your diet plan. We’ve talked about how awesome lentils are, in part because one cup provides over 20 grams of fiber. Chickpeas make a great snack , dip , and main dish all while offering 24.4 grams of fiber per cup. Split peas , though not technically a legume, provide over 16 grams of fiber per cup, cooked, and make an excellent soup. Beans are also a high protein alternative to lean meats if you’re looking to add more vegetarian dishes to your meal plan.
-Blend flax and chia seeds into your shakes
-The tiny seed that packs a ton of nutrition.
-Your basic protein shake is a fantastic choice post workout or when that afternoon snack attack hits, but it’s also a missed opportunity to boost your fiber. Flaxseed and chia seeds provide 2.8g and 4.1g of fiber, respectively, in each tablespoon. All you have to do is spoon it into your blender or shaker before mixing and you’re instantly getting more fiber. If you really want to boost your shake, adding a tablespoon of psyllium husk will do the trick at 13.5 grams, but remember to drink a lot of water when you do this to ensure you don’t experience any, um, irregularities in your day.
-Stop drinking “smoothies.” Don’t let the blueberries fool you…
-These “healthy” smoothie and juice alternatives to soda are a big mistake , as we’ve mentioned before. Yes, even the “more nutritional” green ones won’t do a lot to make your diet more complete. First, the commercially produced ones are usually loaded with sugar. They boast being full of fruits and vegetables, but if you’ve ever had a drink of kale or spinach juice, you know they taste NOTHING alike. Second, most of these remove a lot, if not all, the fiber before bottling them, which robs you of their nutritional value. Skip these drinks in favor of eating your fruits and veggies. If you absolutely can’t go without your smoothy, make them at home, make sure they are a balance of fresh fruits and vegetables and keep your calorie targets in mind. The calories and sugars in fruits can add up quickly, so if you wouldn’t eat an entire pineapple in one day, it’s best not to drink one either.
-In conclusion
-Adding more fiber rich foods to your diet can be as simple as swapping out or introducing a few new items in your meal plan. The first step to success here is tracking how much fiber you’re already getting so you know exactly how much more to add. You may not start reaching your fiber target consistently right away, but just adding one extra serving of fruit or veggie a day will make a big difference.
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Nutrition Coaching Rates: How Much to Charge for Nutrition Coaching in 2026
- Thu, 30 Jul 2026 11:26:11 +0000
- /blog/?p=1168
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- Setting your nutrition coaching prices is one of the hardest parts of running a coaching business. There is no standard pricing model, coaches offer very different levels of support, and most certification courses spend far more time teaching nutrition science and behavior change than they do the business of attracting clients and pricing your services.
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-Knowing how much to charge for nutrition coaching isn’t simply a case of copying another coach’s pricing. Your experience, qualifications, target market, business expenses and the amount of work involved in supporting each client all influence what you should charge.
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-Time spent creating meal plans, reviewing food diaries, answering messages and making adjustments between sessions also needs to be factored into your pricing if you want your business to remain profitable.
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-Finding the right rate means understanding what coaches currently charge, choosing a pricing model that fits your business, calculating your true costs and recognising the value of the service you provide.
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-It also means looking for ways to reduce the time spent on repetitive administrative tasks, allowing you to deliver a more personalized service without increasing your workload.
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-How Much Does a Nutrition Coach Cost in 2026? Most self-employed nutrition coaches charge somewhere between $50 and $200 per hour, with the exact number depending heavily on experience and how they run their business. Ongoing coaching typically costs $100 to $500 per month with more comprehensive or specialized coaching packages can cost $1,000 or more, particularly when they include personalized meal plans, frequent check-ins, and ongoing support.
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-If you’re looking for the average cost of a nutrition coach, there’s no single answer. Every coach offers something different. Some provide a monthly consultation and a basic nutrition plan, while others include weekly calls, food-log reviews, messaging support, personalized meal plans, and regular adjustments. Naturally, the more that’s included, the more clients can expect to pay.
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-Research from ISSA also shows how much prices can vary. It breaks the pricing down by experience level with entry-level nutrition coaches typically charging $50 to $75 per hour, coaches with two to five years of experience charging $75 to $125 per hour, and more experienced coaches often charging $125 to $200 or more.
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-Employee Salaries vs. Self-Employed Nutrition Coach Rates One thing to watch out for when researching nutrition coach costs is to not confuse salary data with coaching rates. Salary websites report what employed nutrition coaches earn while working for gyms, clinics, or wellness companies, not what independent coaches charge their clients.
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-Independent coaches need to cover much more than their own income. Their rates also have to pay for software, insurance, certifications, marketing, taxes, business expenses, and all the work that happens outside client sessions. That’s why salary figures aren’t a good benchmark when deciding how much to charge for nutrition coaching.
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-How Coaches Structure Their Pricing There isn’t a single “correct” way to price nutrition coaching. Some coaches charge by the hour, while others sell monthly coaching, fixed-length programs, or group memberships. The right pricing model depends on the type of coaching you provide, how involved you are between sessions, and how you want to run your business.
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-Hourly Rates Charging by the hour is the simplest pricing model and is often where new nutrition coaches start. Clients pay for each consultation, making it a good option for one-off appointments, strategy sessions, or occasional nutrition advice.
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-As coaches gain experience and specialize in a particular area, they can often increase their hourly rate. The downside is that not all coaching happens during scheduled sessions. Reviewing food logs, answering client messages, creating meal plans, and preparing for appointments all take time, but they aren’t always reflected in an hourly fee.
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-Monthly Plans Many nutrition coaches move to a monthly pricing model as their business grows. Instead of paying for individual sessions, clients pay a recurring monthly fee for ongoing support.
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-Monthly coaching can include regular check-ins, progress reviews, messaging support, food-log feedback, and meal plan updates. It also creates more predictable recurring revenue for the coach. The key is to clearly define what’s included, such as how often clients can check in, how many revisions are provided, and when they can expect a response.
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-Fixed Packages Fixed packages combine coaching into a set program, such as 8, 12, or 24 weeks. These typically include an initial assessment, scheduled consultations, personalized nutrition targets, meal plans, progress reviews, and ongoing support throughout the program.
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-Rather than charging only for consultation time, packages allow coaches to price the complete service they provide. They also give clients a clear timeline and goal to work towards, making them a popular choice for weight loss, habit change, and other structured coaching programs.
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-Group Coaching Group coaching gives multiple clients access to coaching at a lower price than one-on-one services. It often includes group calls, educational resources, community support, and general meal-planning guidance, with limited individual feedback.
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-Although the price per client is lower, group coaching can be much more scalable than one-on-one coaching, allowing coaches to support more people without increasing their workload at the same rate.
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-Value-Based Pricing Some experienced nutrition coaches charge based on the value of the outcome rather than the time involved. This approach is most common for specialist services such as weight-management programs, sports nutrition, executive wellness, or corporate nutrition consulting.
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-Value-based pricing works best when you have a clearly defined offer, specialist expertise, proven results, and a target audience willing to pay for that level of service. Rather than asking, “How many hours will this take?”, the focus shifts to the results and transformation the client receives.
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-In-Person vs. Online Coaching Costs The way you provide your nutrition coaching services influences how they’re priced, but not always in the way people expect. Online coaching is often sold as an ongoing monthly service, while in-person coaching is more commonly priced per consultation. Hybrid coaching combines elements of both and may have higher rates because it offers the flexibility of online support alongside face-to-face accountability.
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-Online Nutrition Coaching Cost Online nutrition coaching is typically sold as a monthly package rather than a series of individual appointments. Depending on the coach, this may include video calls, food-log reviews, messaging support, personalized meal plans, and digital resources.
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-Running an online business usually comes with lower overheads than renting a clinic or office, but that doesn’t mean online coaching takes less work. Many online coaches spend a significant amount of time supporting clients between scheduled calls, reviewing progress, answering questions, and updating nutrition plans. Those services are usually built into the monthly price.
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-A review of 21 nutrition coaching services by ConsumerAffairs found that most online nutrition coaching programs cost between $99 and $200 per month.
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-In-Person Nutrition Coaching Cost In-person nutrition coaching is more commonly priced per consultation, with clients paying for an initial assessment and follow-up appointments as needed. The same ConsumerAffairs review found that in-person nutrition coaching typically costs $100 to $250 for an initial consultation and $75 to $165 for follow-up appointments.
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-These prices often reflect the cost of clinic or office space, travel, and local market rates. Depending on the service offered, there may also be less contact between appointments than with an online coaching program because support is focused on scheduled consultations rather than ongoing messaging, although this varies from coach to coach.
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-Hybrid Nutrition Coaching Cost Hybrid coaching combines face-to-face appointments with online check-ins and ongoing digital support. A client might meet their coach in person once a month, then check in through video calls, messaging, or food-log reviews between appointments.
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-A survey of more than 1,000 nutrition coaches found that hybrid coaches reported higher median hourly rates than those working exclusively online or in person. While this isn’t always the case, it suggests that many clients see additional value in a service that combines in-person accountability with the flexibility of online coaching.
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-Nutrition Coach vs. Registered Dietitian Cost People comparing nutrition services often look at nutrition coaches and registered dietitians side by side. While there is some overlap, they don’t provide the same service, so their prices aren’t directly comparable.
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-Professional Typical hourly range Primary focus Nutrition coach $50–$150+ Habit change, nutrition education, accountability, and general nutrition support Registered dietitian $100–$250+ Clinical nutrition care and medical nutrition therapy
Registered dietitians often charge more because their education, licensing, and scope of practice are different. They are qualified to provide medical nutrition therapy and work with people managing conditions such as diabetes, kidney disease, and gastrointestinal disorders. In many cases, they can also work within healthcare systems or accept insurance.
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-Nutrition coaches typically focus on helping clients improve their eating habits, stay accountable, and make sustainable lifestyle changes.
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-Neither service is better than the other, the right choice depends on the client’s goals and needs. Someone looking to build healthier habits may benefit from working with a nutrition coach, while someone with a medical condition may need the clinical expertise of a registered dietitian.
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-If personalized meal plans are part of your coaching service, you don’t have to create every plan from scratch. Eat This Much Pro helps nutrition coaches generate customized meal plans and grocery lists in minutes, making it easier to support more clients without increasing your workload.
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-What Affects Nutrition Coaching Rates? No two nutrition coaches offer exactly the same service, so it’s normal for prices to vary. Experience, qualifications, specialization, and the level of support you provide all influence what clients are willing to pay.
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-Experience As coaches gain experience, they usually become more efficient, more confident, and better at helping clients achieve results. They also build a track record of testimonials, referrals, and repeat clients, all of which can justify higher rates.
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-Experience isn’t just about the number of years you’ve been coaching. It’s also about the number of clients you’ve worked with, the problems you’ve helped solve, and the results you’ve consistently delivered.
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-Qualifications Certifications, university degrees, and continuing education all help build knowledge and credibility. They can support higher prices, but only if they improve the service you provide.
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-Clients are paying for practical advice and support, not a list of qualifications. The value comes from using your knowledge to help them reach their goals more effectively.
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-Specialization Coaches who focus on a particular area can often charge more than generalists because they’re solving a more specific problem. That might include weight management, sports nutrition, bodybuilding, plant-based nutrition, corporate wellness, or nutrition for particular life stages where appropriately qualified.
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-A clear specialization can also make it easier for potential clients to understand who you help and why they should choose you over a more general nutrition coach.
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-Level of Support The amount of support you provide has a big impact on your pricing. A monthly check-in requires far less time than weekly consultations with messaging support, food-log reviews, progress reports, and priority responses between sessions.
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-The more time and attention each client receives, the higher your rates generally need to be.
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-Level of Personalization Not every coaching program offers the same level of personalization. Some focus on general nutrition education and habit coaching, while others include calorie and macro targets, personalized meal plans, regular plan updates, and individual recipe or grocery list recommendations.
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-More personalized coaching usually takes more time to deliver, which is reflected in the price.
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-Confidence and Positioning Clients are often comparing several coaches before making a decision. Clearly explaining your experience, coaching process, and what’s included in your service makes it easier for them to understand the value you’re offering.
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-Good positioning doesn’t mean making bigger promises. It means communicating your expertise clearly and setting realistic expectations so clients understand exactly what they’re paying for.
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-How Much Should You Charge for Nutrition Coaching? Industry averages are a useful starting point, but they shouldn’t determine your prices. The best way to decide how much to charge for your services is to work backwards from your own business. Think about how much you want to earn, what it costs to run your business, and how many hours you can realistically spend working with clients.
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-Start With Your Income Goal Start with the amount you want to earn each year, then add everything else your business needs to cover to make that possible. Don’t just think about your take-home income, you’ll also need to account for taxes, retirement savings, paid time off, money to reinvest in your business, and a financial buffer for quieter months.
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-This gives you a much more realistic revenue target than simply picking an hourly rate based on what other coaches charge.
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-Work Out Your Business Costs Next, calculate your annual business expenses. These might include certification renewals, liability insurance, coaching software, meal-planning software, website hosting, email and video tools, payment processing fees, marketing costs, accounting services, and any contractors or employees you work with.
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-Calculate Your Hourly Rate Once you know your income goal and annual expenses, you can calculate the minimum hourly rate your business needs to earn.
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-Required hourly rate = (Annual income goal + Annual business expenses) ÷ Annual billable hours
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-The important word here is billable . Not every hour you work generates income. Time spent on administration, marketing, sales calls, client messages, reviewing food logs, creating meal plans, updating nutrition plans, continuing education, and maintaining your resources all reduce the number of hours you can charge for.
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-Here’s what that looks like with real numbers. Say you want to earn $60,000 this year, and your business expenses, including certification renewals, liability insurance, coaching software, and marketing, add up to $8,000 . That means your business needs to generate $68,000 over the year.
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-Now comes the part many new coaches overlook: not every hour you work is billable. Time spent on admin, marketing, sales calls, client messages, reviewing food logs, creating meal plans, updating plans, and continuing education all reduce the number of hours you can charge for.
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-For example, if you work 30 hours a week but only 18 of those hours are billable , over a 48-week working year you’ll have 864 billable hours .
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-$68,000 ÷ 864 = approximately $79 per hour
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-That doesn’t mean you should automatically charge $79 an hour. It simply tells you the minimum effective hourly rate your business needs to earn to cover your costs and reach your income target. From there, you can adjust your pricing based on your experience, the services you offer, and the market you’re targeting.
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-Compare It With Your Market Once you’ve calculated your minimum rate, compare it with other nutrition coaches offering similar services. Consider your location, delivery format, experience, level of personalization, specialization, and what your ideal clients are willing to pay.
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-If your calculated rate is much higher than comparable services, the answer isn’t always to lower your prices. It may make more sense to refine your offer, target a different type of client, or change how you deliver your coaching so your business remains both competitive and profitable.
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-Common Nutrition Coaching Pricing Mistakes Even experienced nutrition coaches can make pricing mistakes that reduce profitability or make their services harder to manage. Avoiding the following mistakes can help you build a pricing model that’s both sustainable for your business and clear for your clients.
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-Copying another coach’s prices. Confusing salary data with self-employed coaching rates. Only charging for consultation time. Offering unlimited support without clear boundaries. Including personalized meal plans in low-cost packages. Underpricing because you’re new. Offering too many pricing options. Never reviewing your prices.
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-Price for Profit, Not Just Your Time Charging $300 a month doesn’t tell you whether a coaching package is profitable. What matters is how long it takes to provide the services.
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-One coach might spend three hours a month supporting a client. Another might spend six or seven hours creating meal plans, reviewing food logs, replying to messages, updating nutrition targets, finding recipes, and making changes for allergies or preferences. Both charge the same price, but one earns far less for their time.
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-The easiest way to see this is to calculate your effective hourly rate .
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-Effective hourly rate = Total package revenue ÷ Total delivery time
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-Here’s a simple example:
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-Monthly package: $300
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-Consultations: 2 hours
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-Food-log reviews and messages: 1.5 hours
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-Meal-plan creation: 2 hours
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-Admin: 0.5 hours
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-That’s 6 hours of work.
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-$300 ÷ 6 = $50 per hour.
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-Looking only at the package price, $300 might seem profitable. Once you include everything that happens behind the scenes, the picture can look very different.
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-This is why experienced coaches price the entire service they provide, not just the time they spend on scheduled calls.
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-How to Price Meal Plans for Nutrition Coaching Clients Meal planning is one of the most time-intensive parts of nutrition coaching, so it’s important to think about how you’ll charge for it. Some coaches include meal plans in every package, while others treat them as an optional service. The right approach depends on how central meal planning is to your coaching and how much ongoing work it involves.
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-Should I Include Meal Plans or Charge Separately? If personalized meal plans are a core part of your coaching, including them in a premium package often makes the most sense. This allows you to price the complete service, including the initial meal plan, revisions, recipes, grocery lists, nutrition calculations, and ongoing adjustments as a client’s needs change.
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-If meal planning isn’t something every client needs, charging separately can be a better option. Some coaches offer it as a monthly add-on, while others charge a one-time setup fee to reflect the extra work involved in creating the initial plan. Both approaches give clients more flexibility while making sure you’re paid for the additional time involved.
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-One-Off Meal Plans vs. Ongoing Coaching A one-off meal plan isn’t the same as nutrition coaching. It gives clients a structured plan to follow, but it doesn’t usually include the support that helps people stick to it over time.
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-Ongoing coaching may include regular consultations, accountability, habit coaching, progress reviews, food-log feedback, and updates as a client’s goals, preferences, or circumstances change. Those services add value beyond the meal plan itself, so they should be reflected in your pricing.
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-Set Clear Expectations Whichever pricing model you choose, it’s worth being clear about what’s included from the start. Let clients know how many meal-plan revisions are included, how often plans will be updated, and what counts as a minor change compared with a complete rewrite. If additional revisions or major changes cost extra, make that clear before coaching begins.
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-Setting expectations early helps avoid misunderstandings and makes it easier to manage your workload as your client base grows.
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-However you choose to price meal plans, creating them should be simple. Eat This Much Pro helps you generate personalized meal plans for each client’s goals, making it easy to include meal planning in your coaching services.
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-Pricing Nutrition Services as a Personal Trainer Many personal trainers offer nutrition support alongside their training services, but what that looks like can vary from one coach to another. For some, it’s a simple add-on that covers healthy eating advice and general nutrition education. Others build nutrition into their coaching with habit support, accountability, calorie or macro targets, and regular nutrition check-ins.
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-Some trainers also offer nutrition as a premium service. This might include personalized meal plans , regular check-ins, progress reviews, recipe recommendations, and ongoing support between sessions. Because these services take more time to deliver, they’re often priced separately or included as part of a higher-tier coaching package.
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-How much you can charge depends on the level of support you’re providing. A trainer giving general nutrition advice won’t usually charge the same as one creating personalized meal plans and providing ongoing coaching throughout the week.
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-As with nutrition coaches, personal trainers should work within their qualifications and local scope of practice. General nutrition education, habit coaching, and accountability are commonly included in personal training, but medical nutrition therapy and nutrition advice for medical conditions should only be provided by appropriately qualified professionals.
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-Save Time With Automated Client Meal Planning The time spent creating and updating meal plans has a direct impact on how profitable your coaching business is. The longer each plan takes to build and maintain, the fewer clients you can support without increasing your workload. That’s where professional meal-planning software can make a real difference.
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-Generate Personalized Meal Plans in Minutes Software such as Eat This Much Professional can dramatically reduce the time it takes to create personalized meal plans. Instead of building every plan from scratch, you can generate meal plans based on each client’s calorie and macro targets, dietary preferences, food allergies, budget, and nutrition goals.
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-As a client’s needs change, you can quickly update their meal plan without starting again from scratch. That means less time spent calculating nutrition, searching for recipes, and making manual changes after every review, leaving you with more time to focus on coaching your clients.
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-Give Clients Everything They Need A meal plan is only part of the service. Clients also need recipes, nutrition information, and grocery lists to help them follow it day to day. Professional meal planning software can generate these automatically and reduce the amount of manual work involved in preparing client resources.
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-Many meal planning platforms also let coaches deliver plans using branded PDFs and emails, creating a more polished client experience without spending extra time formatting documents.
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-Manage More Clients Without Increasing Your Workload As your client list grows, manual meal planning becomes harder to manage. Eat This Much gives you a central place to manage clients, store meal plans, reuse recipes, and create personalized plans without repeating the same work for every client.
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-Reducing the time spent on meal planning doesn’t just make your day easier, it also improves your effective hourly rate. This means you can spend more time coaching clients, take on more clients without significantly increasing your workload, or provide a more personalized service at the same price.
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-Ready to spend less time building meal plans and more time coaching your clients? Start your free trial today and see how Eat This Much Professional can help you deliver personalized nutrition faster.
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-Set Your Rates With Confidence Successful nutrition coaching isn’t just about delivering good advice. It’s about building a pricing model that reflects everything that goes into supporting your clients, from consultations and accountability to meal planning, progress reviews, and ongoing communication.
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-The more accurately you understand the time involved in delivering your service, the easier it becomes to price your coaching sustainably. That allows you to invest more in your clients, grow your business with confidence, and avoid undervaluing the work that happens outside scheduled sessions.
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-If meal planning is part of your coaching, the right tools can also help reduce the time spent on repetitive administrative tasks. That means you can spend less time creating plans and more time doing what clients are actually paying you for: helping them achieve lasting results.
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-Frequently Asked Questions How much should a beginner nutrition coach charge? New nutrition coaches often charge between $50 and $75 per hour while they build experience and testimonials. However, your prices should also reflect your business costs, the time required to support clients, and the services you include, rather than simply matching what other beginner coaches charge.
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-Should I charge hourly or monthly for nutrition coaching? It depends on the type of service you provide. Hourly pricing works well for one-off consultations, while monthly coaching is often better suited to ongoing support that includes check-ins, accountability, meal-plan updates, and messaging between sessions.
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-Should meal plans be included in nutrition coaching? Many coaches include personalized meal plans as part of premium coaching packages, while others offer them as an optional add-on. If meal planning requires significant time to create and update, your pricing should reflect that additional work.
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-Can personal trainers charge for nutrition coaching? Many personal trainers offer general nutrition education, habit coaching, and accountability alongside their training services. The exact advice they can provide depends on their qualifications and local regulations, so it’s important to work within your professional scope of practice.
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-How long should a nutrition coaching program last? There’s no single answer, but many nutrition coaching programs run for 8 to 12 weeks. Longer programs are common when clients need ongoing accountability, behaviour change, or support maintaining long-term results.
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-How many clients can a nutrition coach manage? The number depends on how much support each client receives. Coaches offering weekly consultations, personalized meal plans, and regular messaging will usually manage fewer clients than those providing less frequent check-ins or group coaching. Using meal-planning and client management software can also help coaches work more efficiently.
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-Can I charge more for specialized nutrition coaching? Yes. Coaches who specialise in areas such as sports nutrition, weight management, plant-based nutrition, or corporate wellness often charge higher rates because they provide more targeted expertise and solve more specific client problems.
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-Do I need meal-planning software as a nutrition coach? Not necessarily, but meal-planning software can significantly reduce the time spent creating, updating, and delivering personalized meal plans. For coaches who regularly provide meal plans, it can help improve efficiency and reduce the amount of non-billable work.
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Mediterranean Diet Guide: Food List, Benefits & 7-Day Meal Plan
- Mon, 06 Apr 2026 20:50:19 +0000
- /blog/?p=767
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- You’ve tried restrictive diets. They work for a week, then you’re starving, thinking about pasta, craving bread. You make it two weeks, but by week three you’re done and back to normal eating, and the weight comes back.
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-Meanwhile, somewhere in southern Italy or coastal Greece, someone is eating bread, olive oil, wine, and cheese regularly. They’re not counting calories, restricting fat, or following rigid rules. They’re 85 years old and healthier than most Americans in their 50s.
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-This is the gap everyone misses. The best diet isn’t the most restrictive, it’s the one people actually stick to. The people who live longest on Earth aren’t white-knuckling through deprivation, they’re eating real food with family, enjoying meals, and living normally.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Mediterranean Diet? The Mediterranean diet isn’t a “diet” in the modern, restrictive sense. There is no required calorie counting, no elimination of entire food groups, and no defined end point. Instead, it reflects a long-term pattern of eating that is closely tied to daily life.
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-It’s inspired by the traditional ways people in Greece, Italy, Spain, and other coastal Mediterranean regions have eaten for generations. Shared meals, regular physical activity, and balanced routines are part of the broader lifestyle.
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-At its core, the focus is on whole foods, minimal processing, healthy fats, and meals built primarily around plants. This means eating plenty of vegetables, fruits, legumes, whole grains, and olive oil. Fish is eaten regularly, poultry and eggs appear in moderation, cheese and yogurt are included in reasonable amounts, and red meat is limited, while wine is optional and typically consumed with meals rather than on its own.
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-The Mediterranean Diet Pyramid The traditional Mediterranean diet pyramid looks different from the standard food pyramids many people grew up with. Instead of centering meals around meat and processed grains, it places plant foods at the foundation.
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-The base of the pyramid is wide, emphasising vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil as everyday staples. Fish and seafood appear regularly but in smaller amounts. Poultry, eggs, and dairy are included more moderately. At the very top, in the smallest section, are red meat and sweets, foods meant to be enjoyed occasionally rather than daily.
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-The structure reflects frequency, not strict portion rules. The foods at the bottom are eaten most often, while those at the top are limited. It is less about restriction and more about shifting the balance of what fills your plate.
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-Pyramid Level Foods Frequency Purpose Base (Eat Daily) Vegetables, fruits, whole grains, legumes, nuts, herbs, olive oil Every meal Foundation, fiber, sustained energy Middle (Eat Weekly) Fish, seafood, poultry, eggs, cheese, yogurt 2-3x per week Protein, omega-3s, calcium Top (Eat Rarely) Red meat, processed meats, sweets, refined carbs Occasional Flavor, special occasions Lifestyle Pillars Physical activity, social eating, rest, community Daily Sustainability, mental health
Interested in a simple, stress-free way to follow the Mediterranean diet? Get a free, fully customized Mediterranean meal plan matched to your calorie and nutrient needs.
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-Why the Mediterranean Diet Works The Mediterranean diet works by changing the balance of what fills your plate. Instead of relying on processed foods and refined carbs, it centres meals around vegetables, legumes, whole grains, olive oil, fish, and nuts.
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-These foods digest more slowly and keep you fuller for longer. Blood sugar levels stay more stable, energy is steadier, and cravings are less intense. Healthy fats replace processed fats, and fiber intake naturally increases.
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-It also reduces the amount of ultra-processed food in your diet. That shift alone often improves how you feel day to day.
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-Most importantly, it works because it is sustainable. There are no strict rules or extreme restrictions, which makes it easier to follow consistently. Over time, that consistency is what leads to results.
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-Health Benefits of the Mediterranean Diet The Mediterranean diet is often described as “heart healthy,” but that phrase only tells part of the story. Its benefits come from the way it shapes everyday eating habits and how those habits affect the body over time.
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-It’s also one of the most studied dietary patterns in the world. Researchers have examined it in populations known for long life expectancy and lower rates of chronic disease, and the findings have been consistently positive.
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-Protects the Heart & Cardiovascular System The Mediterranean diet reduces cardiovascular risk in several ways.
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-Antioxidants in olive oil and plant foods help prevent the oxidation of LDL particles, a key step in artery damage. Olive oil and fish can help raise HDL levels, while reduced intake of refined carbohydrates and higher fiber intake help lower triglycerides.
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-One of the strongest pieces of evidence comes from the PREDIMED trial , which followed more than 7,000 participants for five years. Those assigned to a Mediterranean-style diet experienced about 30% fewer major cardiovascular events compared to a control group on a low-fat diet .
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-Reduces Inflammation The Mediterranean diet naturally lowers chronic inflammation. Extra virgin olive oil, fatty fish, vegetables, legumes, and whole grains provide polyphenols, omega-3 fatty acids, and fiber. Together, these nutrients help reduce inflammatory markers in the body, which are linked to heart disease, diabetes, and cognitive decline.
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-Controls Blood Sugar Meals built around fiber and healthy fats slow the absorption of glucose (sugar) into the bloodstream. This helps prevent sharp blood sugar spikes and crashes.
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-A meal based on refined white bread is digested quickly, causing blood sugar to rise rapidly. The pancreas releases insulin, and blood sugar may fall soon after, often leading to hunger within a couple of hours.
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-In contrast, a meal centered on legumes, vegetables, and olive oil is digested more slowly. Blood sugar rises gradually, insulin response is steadier, and energy levels tend to remain more stable. This pattern is one reason the Mediterranean diet is associated with improved insulin sensitivity and a lower risk of type 2 diabetes.
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-Improves Gut Health The gut microbiome plays a big role in immune function, metabolism, inflammation, and even mood. To thrive, beneficial gut bacteria need a variety of fibers from different plant sources.
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-The Mediterranean diet provides that diversity through vegetables, legumes, whole grains, nuts, and seeds. Studies show that individuals following this pattern tend to have greater diversity of beneficial bacterial species, which is linked to better long-term health outcomes.
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-Supports Weight Management & Fat Loss The Mediterranean diet emphasises vegetables, legumes, whole grains, healthy fats, and lean proteins, foods that are naturally filling and nutrient-dense. Fiber and healthy fats help control appetite, while reducing ultra-processed foods lowers overall calorie intake without requiring strict rules.
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-Because of this, many people naturally eat less without feeling deprived. When followed in a calorie deficit, the pattern tends to support gradual, sustainable weight loss, often averaging around 1 to 2 pounds per week rather than rapid, short-term results.
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-Helps Manage Type 2 Diabetes The Mediterranean diet is strongly associated with healthier blood sugar levels over time. It has been linked to a lower risk of developing type 2 diabetes and better long-term blood sugar control in people who already have it
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-One reason is that meals built around fiber-rich plants and healthy fats digest more slowly, which helps prevent sharp spikes and crashes. Steadier blood sugar, combined with reduced inflammation, makes it easier for the body to manage insulin effectively.
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-Supports Brain Health & Cognitive Function Mediterranean-style eating has been linked to slower cognitive decline with aging. Some long-term studies have found that the Mediterranean diet reduced cognitive decline by 20% in people over 60. This may be due to reduced inflammation, improved cardiovascular health, and the inclusion of omega-3 fats from fish, all of which support brain function over time.
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-Linked to Longer Life Expectancy People living in Mediterranean regions are known for longer life expectancy and lower rates of chronic disease. Areas such as Ikaria, Greece, have an unusually high number of people living into their 100s and beyond.
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-Diet is not the only reason. Physical activity, strong social ties, and lower stress levels also play important roles. However, the consistent pattern of whole foods, healthy fats, minimal processing, and shared meals appears to contribute meaningfully to long-term health.
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-Health Conditions to Consider Before Starting the Mediterranean Diet The Mediterranean diet is generally safe and well tolerated for most people. However, certain health conditions may require a conversation with your healthcare provider before making major dietary changes.
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-Chronic kidney disease: The diet includes many potassium-rich foods such as vegetables and legumes. If kidney function is impaired, potassium levels may need to be monitored. It is important to speak with your doctor before increasing intake significantly.Medical situations requiring rapid weight loss: If a doctor has recommended very rapid weight loss, such as before surgery, a more structured and closely monitored plan may be necessary. The Mediterranean diet is flexible by design and may not provide the level of precision required in those cases.Food allergies or intolerances: If you are allergic to fish or nuts, the diet can still be adapted. You may simply need to find alternative sources of key nutrients, such as omega-3 fats from seeds or algae-based supplements.
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-For most people, however, the Mediterranean diet is not extreme or restrictive. It can be adjusted to fit different preferences and health needs while maintaining its core principles.
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-What to Eat on the Mediterranean Diet Food on the Mediterranean diet is straightforward. You’re eating what humans evolved eating in this region for thousands of years. That means no manufactured products, no artificial sweeteners, no highly processed snacks.
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-The structure is flexible. There’s no “you must eat this much” or “never eat that.” It’s guidance. Eat more of the good stuff. Eat less of the bad stuff. That’s it.
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-Mediterranean Diet Food List Food Category Eat Daily Eat Weekly Limit Vegetables Leafy greens, tomatoes, cucumbers, peppers, onions, garlic, zucchini, eggplant, broccoli All vegetables Fried vegetables Fruits Apples, oranges, berries, grapes, pears, melons Figs, dates (portion controlled) Fruit juice, dried fruit excessive amounts Grains Whole grain bread, brown rice, farro, oats, quinoa, barley Pasta (whole grain) White bread, white rice, refined cereals Proteins Legumes, beans, lentils Fatty fish (salmon, sardines, mackerel), poultry, eggs, nuts, seeds Red meat, processed meats, high-sodium options Dairy Greek yogurt, cheese (small portions) Full-fat daily consumption Fats Extra virgin olive oil (primary) Nuts, seeds, avocado Butter, margarine, vegetable oils Beverages Water, tea, coffee Wine (optional, 1 glass with meals) Sugary drinks, excessive alcohol Herbs & Spices Oregano, basil, thyme, rosemary, garlic, lemon All varieties Large amounts of salt
Want a fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly meal plans automatically, adjusting portions and recipes to your goals while keeping the Mediterranean principles intact.
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-Foods to Limit or Avoid The Mediterranean diet is not built around strict elimination, but certain foods are clearly eaten less often.
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-Processed meats such as bacon, deli meats, sausage, and ham are best limited. These foods were not part of traditional Mediterranean eating patterns and are associated with a higher risk of heart disease.
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-Refined grains like white bread, white rice, and standard pasta are typically replaced with whole-grain versions. Whole grains provide more fibre and support steadier blood sugar levels.
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-Sugary beverages including soda, energy drinks, sweetened coffee drinks, and even large amounts of fruit juice are not part of the traditional pattern. Water is the primary beverage, with wine consumed occasionally and usually with meals.
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-Ultra-processed snacks such as packaged cookies, chips, and candy also fall outside the core structure of the diet. These foods simply were not part of the traditional food environment when this eating style developed.
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-Importantly, this approach is about reduction, not perfection. Red meat can still be enjoyed occasionally. Dessert can still have a place. What matters most is the overall pattern, the foods you eat most of the time, not the small percentage reserved for special occasions.
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-Can You Lose Weight on the Mediterranean Diet? Yes, you can lose weight on the Mediterranean diet. Like any approach, it comes down to being in a calorie deficit. The difference is that this style of eating often makes that deficit easier to maintain because the meals are satisfying and balanced.
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-It is not designed as a rapid weight-loss plan. Instead, it is a long-term, health-focused way of eating. Weight loss tends to happen as a result of improved food quality and better appetite control, rather than strict rules or extreme restriction.
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-When your plate is built around vegetables, beans, whole grains, olive oil, fish, and simple proteins, you stay full longer. That makes it easier to eat less without feeling deprived or constantly hungry.
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-Results are typically gradual, often around 1 to 2 pounds per week when calories are controlled. The real advantage is sustainability. Without extreme rules or banned food groups, it is easier to maintain long term, and consistency is what ultimately determines whether weight stays off.
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-7-Day Mediterranean Diet Meal Plan To make this practical, below is a sample 7-day plan to show what Mediterranean-style eating can look like in practice. Use it as inspiration, not a strict schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Greek yogurt with berries and walnuts Chickpea salad with olive oil, feta, tomatoes Grilled salmon with roasted vegetables and whole grain rice Apple with almonds Tuesday Oatmeal with almonds, banana, cinnamon Tuna salad on whole grain bread with mixed greens Lentil stew with side salad and olive oil Handful of olives Wednesday Whole grain toast with tomato, olive oil, oregano Mediterranean vegetable soup Grilled chicken breast with roasted peppers and brown rice Berries Thursday Eggs (2) with sautéed spinach and whole grain toast White bean salad with cucumber and herbs Baked cod with roasted broccoli and sweet potato Cheese and crackers Friday Greek yogurt with granola and figs Falafel wrap with hummus and vegetables Pasta (whole wheat) with tomato sauce, minced turkey, side salad Grapes Saturday Vegetable omelet with feta cheese Grilled vegetable and halloumi salad Spanish paella with seafood, vegetables, brown rice Walnuts and an orange Sunday Overnight oats with chia seeds, berries, almonds Leftover paella with side salad Grilled sardines with roasted root vegetables and greens Herbal tea with dates
How to Get Started with the Mediterranean Diet Getting started doesn’t require a complete overhaul overnight. Small, consistent changes tend to stick better than dramatic shifts.
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-Step 1: Replace Butter with Olive Oil Butter can still have a place occasionally, but olive oil becomes your primary cooking fat. Use it for cooking, dressing salads, or drizzling over vegetables and bread. Extra virgin olive oil is especially valued for its antioxidant content.
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-Step 2: Build Meals Around Vegetables Vegetables should not just be a side dish. Aim to make them a central part of most meals, ideally filling about half your plate. They form the foundation of the Mediterranean pattern.
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-Step 3: Include Fish Regularly Try to eat fish at least twice per week, especially fatty varieties like salmon, sardines, or mackerel. In traditional Mediterranean eating, fish is a primary protein source, while red meat plays a much smaller role.
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-Step 4: Swap Refined Grains for Whole Grains Gradually replace refined grains with whole-grain options. White bread can become whole-grain bread. White rice can be swapped for brown rice or farro. Regular pasta can be replaced with whole wheat versions. If the change feels drastic, start by mixing refined and whole grains while your taste preferences adjust.
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-Step 5: Reduce Red Meat Red meat doesn’t need to disappear from the menu, but it shifts from a weekly staple to an occasional food. Make poultry, fish, legumes, and plant-based proteins the more frequent choices.
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-Want a fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly meal plans automatically, adjusting portions and recipes to your goals while keeping the Mediterranean principles intact.
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-How to Make the Mediterranean Diet Budget-Friendly The Mediterranean diet is often assumed to be expensive, but it doesn’t have to be. With a little planning, it can be surprisingly affordable.
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-Here are some practical ways to keep costs down:
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-Use dried beans and lentils. Dried chickpeas can be up to 10 times cheaper than canned. They take a little more effort since you need to soak and cook them, but one pound usually costs around $1 and makes enough for 6 to 8 servings. That makes them one of the cheapest protein options available.Buy frozen fish. Frozen salmon is often cheaper than fresh and just as nutritious. Look for sales or bulk packs to bring the cost down even more.Buy seasonal produce. Fruits and vegetables cost less when they’re in season. Tomatoes in summer are far cheaper than in winter. Build meals around what’s currently affordable.Buy whole grains in bulk. Brown rice, oats, farro, and quinoa are inexpensive when bought in larger bags. Bulk bins or warehouse stores usually offer the best value.Make olive oil last. A bottle of extra virgin olive oil may cost $8 to $12, but it typically lasts two to three weeks. Spread across meals, that often works out to around $0.50 per serving.Buy eggs. Eggs are still one of the most affordable complete proteins. Buying larger cartons when they’re on sale can reduce the cost even further.
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-A simple Mediterranean-style meal, such as fish or beans with vegetables, whole grains, and olive oil, can cost around $4 to $6 per serving. In many cases, that’s cheaper than eating out or relying on packaged convenience foods.
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-The Bottom Line The Mediterranean diet remains one of the most well-supported eating patterns in nutrition research, not because it relies on extremes, but because it brings balance back to everyday meals. By focusing on vegetables, whole grains, legumes, olive oil, fish, and moderate portions, it improves overall diet quality in a way that most people can maintain.
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-Its strength lies in sustainability. There are no rigid rules, no obsessive tracking, and no need to eliminate entire food groups. Instead of chasing rapid results, it supports steady progress that builds over time. Research consistently shows improvements in cardiovascular health, blood sugar control, inflammation levels, and long-term weight management, largely because the pattern is realistic enough to follow consistently.
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-For many people, the real challenge is not understanding what to eat but planning it week after week. Having structure makes consistency easier. Tools like Eat This Much can help generate personalized Mediterranean-style meal plans that align with your calorie needs and lifestyle, removing the daily guesswork and making it more practical to follow in a busy lifestyle.
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-The Mediterranean diet is not dramatic, restrictive, or trend-driven. It is a long-term way of eating that fits into real life, and that is precisely why it works.
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-Ready to get started on your Mediterranean journey? Get a free, fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs today.
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-Frequently Asked Questions Is wine allowed on the Mediterranean diet? Yes, in moderation and usually with meals. Traditional Mediterranean eating includes wine, but it is optional, not required. Moderate intake generally means up to one glass per day for women and one to two for men. Drinking with food slows absorption and often leads to lower overall intake.
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-Is the Mediterranean diet anti-inflammatory? Yes. Olive oil, fish, vegetables, legumes, and whole grains contain compounds such as polyphenols and omega-3 fats that are linked to lower levels of chronic inflammation. Research shows meaningful reductions in inflammatory markers among people who follow this pattern consistently.
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-Can the Mediterranean diet be vegetarian or vegan? Yes. A vegetarian version works easily by focusing on legumes, nuts, seeds, eggs, dairy, and whole grains for protein. A vegan version is also possible, though it requires more attention to protein intake and nutrients such as vitamin B12, which usually needs supplementation.
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-Is the Mediterranean diet gluten-free? Not by default. Traditional Mediterranean eating includes whole-grain bread and pasta. However, it can be adapted by choosing gluten-free grains such as rice, quinoa, or gluten-free pasta alternatives.
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-How quickly will I see results on the Mediterranean diet? It depends on what you’re looking for. Many people notice changes in energy or digestion within the first couple of weeks. Weight loss can begin early as well, often within 1 to 2 weeks, though some of that initial drop is water weight. After that, progress is usually steady, around 1 to 2 pounds per week if you’re in a calorie deficit.
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-Can I eat eggs daily on the Mediterranean diet? Yes. Eggs are part of traditional Mediterranean eating and can be included regularly. For most healthy people, one to two eggs per day is perfectly reasonable as part of a balanced diet.
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-Do I need to count calories? Not necessarily. Many people naturally eat less because meals are filling and balanced. However, if weight loss stalls or goals are not being met, tracking intake can help identify areas to adjust.
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-Can I drink coffee on a Mediterranean diet? Yes. Coffee is commonly consumed in Mediterranean countries. For most people, two to four cups per day is considered safe. Black coffee or coffee with a small amount of milk fits easily within the diet.
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10 Best Meal Planning Apps: Our Top Picks for 2026
- Wed, 01 Apr 2026 02:56:00 +0000
- /blog/?p=843
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- It’s a familiar feeling. The day is winding down, and that nagging question pops into your head: “What’s for dinner?” For many, this daily question leads to a cascade of stress, from last-minute grocery runs to the guilt of another forgotten vegetable wilting in the fridge. But what if you could take the guesswork out of eating, save money, and hit your health goals all at the same time? That’s where meal planning apps come in.
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-These powerful tools are designed to be your personal kitchen assistant, automating everything from recipe selection to grocery list creation.
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-But here’s the catch: there are dozens of these apps now available, and they’re not all built for the same person. Some nail macro tracking, others specialize in family dinners or recipe hoarding, and a few just want to hand you a grocery list and get out of the way. Picking the wrong one means paying for features you’ll never use, or missing ones you actually need.
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-We explored the best meal planning apps available in 2026, compared their features, pricing, and unique strengths to help you find the perfect one for your lifestyle and budget. Whether you’re counting macros, feeding a family of five, or just trying to stop ordering takeout every Tuesday, there’s something here for you.
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-What to Look for in a Great Meal Planning App With so many options on the market, it can be tough to know where to start. A great meal planning app does more than just store recipes, it actively simplifies your life. Here are the key features we believe make an app stand out from the rest.
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-Smart Personalization Options The best apps learn your tastes and dietary needs over time, offering smart suggestions that you’ll actually enjoy. This moves beyond generic recommendations to create a truly customized experience.
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-Built-In Recipes and Import Features A flexible app should allow you to easily import your own family recipes from blogs or websites. The best options let you use your own collection while also offering a varied and inspiring built-in database.
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-Automated Grocery Lists and Pantry Tracking Look for apps that create automated grocery lists that update as you change your plan. Even better are apps with a virtual pantry, which tracks what you already have on hand to help you reduce food waste.
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-Support for Your Specific Diet Whether you’re following a specific diet like keto or vegan , have allergies, or need to track your calories and macros with precision, the right app should make it effortless.
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-User-Friendly Interface and Design A clunky, hard to navigate interface defeats the purpose of saving time. The best meal planning apps have intuitive navigation, clear instructions, and a clean layout that makes it easy to build your weekly plan. Look for apps that don’t require a steep learning curve and let you get started right away.
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-Free Trials and Pricing Options Many apps offer a free version or trial period, which gives you a chance to test the features before committing. Consider whether the premium features justify the cost for your specific needs. Some apps charge monthly subscriptions, while others offer one-time purchases or affordable annual plans.
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-Quick Comparison: Best Meal Planning Apps at a Glance App Key Strength Pricing (USD) Best For Eat This Much Precise calorie and macro targeting Free (basic) People who want fully automated meal plans Paprika Digital recipe organization $5.95/mo or $49/yr Recipe collectors, families Mealime Quick recipes Free (basic) Busy professionals & beginner cooks MyFitnessPal Integrated fitness & nutrition tracking Free (tracking) Users who want to track food & fitness in 1 app Plan to Eat Manual, flexible recipe planning $5.95/mo or $49/yr Organized individuals who enjoy planning Ollie AI-powered planning for families 7-day trial then subscription Busy parents & families with picky eaters MealPrepPro Easy meal prepping Starting at $9.99/month Fitness enthusiasts who like to meal prep for the week Cooklist Pantry-based planning to reduce waste Free (basic) Environmentally conscious & budget shoppers AnyList Household list & plan sharing Free (basic) Families & roommates who share shopping Samsung Food Free recipe discovery + community Free Budget-conscious users & new meal planners
*Prices as of March 2026. May vary by platform and region.
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-The 10 Best Meal Planning Apps of 2026 We’ve tested and reviewed the top contenders to see how they stack up. Here are our picks for the ten best meal planning apps to make your life easier this year.
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-1. Eat This Much: Best for Fully Customized Meal Plans Eat This Much stands out as the ultimate automated meal planner and is the only app on this list that automatically generates complete meal plans built around your exact calorie and macro targets.
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-If you have ever tried to hit 160 grams of protein while staying under 2,200 calories, you know how tedious manual planning can become. With Eat This Much, you simply put in your height, weight, age, dietary preferences, and activity level, and the app generates a complete meal plan for you. It’s a true set-it-and-forget-it solution for anyone tired of making daily food decisions.
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-Who’s it for: Anyone who wants to completely automate their meal planning, fitness enthusiasts with precise nutrition goals, and people who want to stop overthinking what to eat.
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-Key features:
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-Built-in calorie calculator
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-Automatic macro targeting (protein, carbs, fat, and fiber)
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-Support for virtually any diet type (keto, vegan, paleo, Mediterranean, and more)
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-Automatic grocery list generation, and integration with Instacart and AmazonFresh for delivery
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-Virtual pantry feature that prioritizes ingredients you already have, which helps cut food waste.
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-Pricing: Free for basic daily plans. Eat This Much also offers a Premium plan that includes weekly planning, automated grocery lists, and leftovers management. It costs approximately $5–$15 per month, depending on whether your subscription is billed monthly or annually, and includes a 14-day free trial. A Pro version is available for dietitians, trainers, and health coaches who need client management tools, with plans starting at $49 per month.
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-Pros:
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-Easy to use
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-Saves time by eliminating meal planning decisions
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-Highly customizable meal plans depending on food preferences
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-Recipes include clear nutritional breakdowns for every meal
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-Includes a large database of restaurants and packaged foods
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-Has a barcode scanner for quick nutritional info
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-Cons:
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-Not ideal for families where each member has different nutritional needs
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-Some recipes tend to be simpler, which might not appeal to advanced home cooks
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-Ratings & Reviews: CNN Underscored named it Best Meal Planning App of 2025. It’s rated 4.7 stars on iOS with more than 22,000 reviews and 4.6 stars on Android with over 10,000 reviews.
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-Worth noting: The interface prioritizes function over flash. If you’re looking for pretty food photography or a social recipe-sharing community, that’s not the focus here. What it offers instead is precision and automation, and for users focused on hitting specific calorie and macro targets, nothing else comes close.
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-2. Paprika: Best for Recipe Organization Paprika is the go-to app for anyone who loves collecting recipes from blogs, websites, and digital cookbooks. It’s less about automatic planning and more about giving you the perfect system to organize your own culinary world. Its web importer effortlessly pulls recipe information from nearly any site. Once saved, you can edit recipes, scale ingredients, and use them to build manual meal plans and grocery lists.
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-Who’s it for: Avid home cooks, recipe collectors, and anyone who wants full control over their meal plan without automated suggestions.
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-Key features:
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-Built-in browser imports recipes from any website
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-Smart grocery lists combine similar ingredients and sort by aisle
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-Meal planner lets you build daily, weekly, or monthly plans and save them as reusable templates
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-Pantry tracking with expiration dates
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-Cook mode keeps the screen on and lets you cross off ingredients as you go.
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-Pricing: Paprika uses a one-time purchase model. You buy the app once for each platform you want to use it on (iOS, Android, macOS, Windows). Prices are typically around $4.99 for mobile and $29.99 for desktop.
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-Pros:
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-One-time purchase is very budget-friendly over the long term
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-Excellent recipe importing from any website
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-Syncs seamlessly across all your devices
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-Gives you full control over your recipe collection
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-Cons:
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-Lacks automation features, meaning all planning is manual
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-Requires you to find and input all your own recipes
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-You have to buy the app separately for each device type
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-Ratings & Reviews: Paprika has a loyal following, with a 4.9-star rating on iOS from over 30,000 reviews and a 4.7 stars on Android.
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-Worth noting: Paprika is a tool for people who enjoy the process of planning. It doesn’t give you suggestions, but it gives you the perfect environment to organize your own ideas. The cross-platform cloud sync is seamless and reliable.
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-3. Mealime: Best for Quick and Easy Meals Mealime’s entire philosophy is built around speed and simplicity. It’s designed for busy people who want to eat healthy, home-cooked meals without spending hours in the kitchen. Most of its recipes are designed to be cooked in about 30 minutes and are accompanied by step-by-step photos. It’s a fantastic tool for reducing weeknight dinner stress.
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-Who’s it for: Busy professionals, couples, and small families who want to cook healthy meals without spending hours in the kitchen.
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-Key features:
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-All recipes are designed for 30-minute preparation
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-Personalized plans support 12+ diets including low-carb, keto, vegan, vegetarian, paleo, and pescatarian
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-Smart grocery lists integrate with grocery delivery services
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-Pricing: Free to use. The Mealime Meal Planner Pro version costs $2.99/month unlocks all recipes and includes advanced diet filters and extended meal history.
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-Pros:
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-All recipes are designed to be fast and easy
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-High-quality photos and clear instructions
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-Excellent for reducing food waste
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-Great for beginner cooks
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-Cons:
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-Less nutritional customization than more data-driven apps
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-The free recipe selection is limited
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-Doesn’t have a pantry tracker
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-Ratings & Reviews: Mealime is highly rated, with 4.8 stars on iOS (over 35,000 reviews) and 4.7 stars on Android.
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-Worth noting: Mealime’s biggest strength is its simplicity. It doesn’t overwhelm you with features. It does one thing very well, it helps you get a healthy, home-cooked dinner on the table quickly.
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-4. MyFitnessPal: Best for Integrated Fitness Tracking Millions of people already use MyFitnessPal to track their calories and exercise. The app has leveraged this massive user base by adding an integrated meal planning feature. It allows you to plan your meals directly within the ecosystem you already use to track your fitness, creating an easy connection between your diet and your activity. It’s a powerful all-in-one solution for the data-driven user.
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-Who’s it for: Current MyFitnessPal users, data-driven individuals, and anyone who wants a single app for both fitness and meal tracking.
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-Key features:
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-Massive food database with over 20 million items
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-Barcode scanner for easy food logging
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-Meal planning features to set goals for each meal
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-Syncs with over 35 other fitness apps and devices
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-Pricing: The core app is free for tracking. MyFitnessPal Premium, which includes meal planning and advanced tracking features, is $19.99/month or $79.99/year.
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-Pros:
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-Integrates meal planning with top-tier fitness tracking
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-The largest food database available
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-Easy to track restaurant and packaged foods
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-Connects with your entire fitness ecosystem
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-Cons:
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-Meal planning is a premium-only feature
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-The huge, crowd-sourced database can sometimes contain inaccuracies
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-More expensive than many dedicated meal planning apps
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-Ratings & Reviews: MyFitnessPal has a 4.7-star rating on iOS and a 4.5 on Android, with millions of reviews.
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-Worth noting: The strength of MyFitnessPal is its community. The app has a social component that allows you to connect with friends for motivation and support, which can be a powerful tool for staying on track.
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-5. Plan to Eat: Best for Hands-On Planners Plan to Eat is for the person who loves to be in control. It provides a clean, flexible, drag-and-drop calendar that you fill with your own curated recipes. Like Paprika, it has a great web importer for saving recipes you find online. It doesn’t suggest meals for you, instead, it gives you the perfect toolset to build your own plan from scratch, exactly the way you want it.
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-Who’s it for: Organized individuals and families who enjoy the process of planning meals and already have recipes they love but need a better system to plan, shop, and cook from them.
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-Key features:
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-Drag-and-drop meal planning calendar
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-Recipe importer that works with any website
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-Automatic shopping list generation
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-Pantry tracker and recipe search by ingredient
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-Pricing: Plan to Eat is subscription-based, costing $5.95/month or $49/year, after a 14-day free trial.
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-Pros:
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-Completely flexible and gives you full control
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-Excellent recipe importing and organization
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-Affordable annual subscription
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-Great for planning around sales and what you already have
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-Cons:
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-No built-in recipe discovery; you must provide your own
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-Requires more manual work than automated apps
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-No free version after the trial ends
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-Ratings & Reviews: Plan to Eat has a 4.8-star rating on iOS with around 6,000 reviews and a 4.7 on Android from just over 3,000 reviews.
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-Worth noting: Plan to Eat has a strong focus on community and customer service. The company is very responsive to user feedback and has a supportive user community on Facebook where people share recipes and tips.
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-6. Ollie: Best for Families Ollie is an AI-powered meal planning app designed specifically to lighten the mental load for families. It uses AI to learn your family’s tastes and plan meals everyone will love. The more you use it, the smarter it gets. Each menu comes with a ready-to-go grocery list you can take to the store or send to Instacart, Walmart, or Amazon Fresh.
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-Who’s it for: Busy parents, families with picky eaters, and anyone looking to reduce the mental load of daily meal planning.
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-Key features:
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-AI-powered weekly meal plans that learn your preferences
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-Automatic grocery list generation with delivery integration
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-Flexible meal swapping and on-the-fly adjustments
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-Designed to handle multiple tastes and dietary needs within a family
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-Pricing: Ollie offers a 7-day free trial. After the trial, you can subscribe with either a monthly or annual plan. Pricing is available in the app upon download.
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-Pros:
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-Specifically designed for the challenges of family meal planning
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-AI gets smarter and more personalized over time
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-Reduces the mental load and decision fatigue for parents
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-Strong integration with major grocery delivery services
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-Cons:
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-Requires a subscription for full functionality after the trial
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-Recipe database may not be as vast as some other apps
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-Pricing is not publicly listed on the website
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-Ratings & Reviews: Ollie is trusted by over 90,000 families and has a 4.8-star rating on the App Store.
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-Worth noting: Ollie is more than just a meal planner, it’s a family AI. The company’s mission is to solve the mental load of parenthood, starting with the kitchen. This focus on family dynamics makes it unique in the market.
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-7. MealPrepPro: Best for Meal Preppers As the name suggests, MealPrepPro is built for people who love to meal prep. It creates weekly plans that are specifically designed for batch cooking, helping you prepare a week’s worth of meals in a single afternoon. It tracks your calories and macros and adapts to your schedule, making it a powerful tool for staying consistent with your nutrition goals.
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-Who’s it for: People who dedicate a day to meal prepping for the week ahead, bodybuilders, and fitness enthusiasts.
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-Key features:
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-Meal plans optimized for batch cooking
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-Calorie and macro tracking
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-Customizable plans for different fitness goals (fat loss, muscle gain)
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-High-protein and other specialized diet plans
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-Pricing: MealPrepPro is a subscription-only service, with plans starting at $9.99/month.
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-Pros:
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-Perfect for an efficient meal prep workflow
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-Great for hitting specific fitness and macro goals
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-Plans are easy to follow and well-organized
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-Good variety of high-protein recipes
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-Cons:
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-Less flexible for those who prefer to cook fresh meals daily
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-Requires a subscription for all features
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-Recipe database is smaller than larger apps
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-Ratings & Reviews: MealPrepPro has a 4.7-star rating on iOS and a 4.5 on Android.
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-Worth noting: MealPrepPro is created by the same team behind the popular fitness app, FitMenCook. As a result, it has a strong focus on healthy, flavorful recipes that don’t feel like diet food.
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-8. Cooklist: Best for Reducing Food Waste Cooklist is an innovative app with a clear mission: to help you reduce food waste and save money. It does this by building your meal plan around the ingredients you already have in your kitchen. The app’s standout feature is its pantry management system. You can connect your grocery store loyalty cards, and Cooklist will automatically track your purchases and expiration dates. It then suggests recipes to use up ingredients before they go bad. It’s a powerful tool for anyone who is tired of throwing away forgotten produce.
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-Who’s it for: Anyone who is tired of throwing away forgotten produce, serious about reducing their food waste, and sticking to a grocery budget.
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-Key features:
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-Automatic pantry inventory by connecting to store loyalty cards
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-Recipe suggestions based on ingredients you already own
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-Tracks expiration dates to prioritize ingredients
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-Compares grocery prices across different stores
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-Pricing: Cooklist has a free version. Upgrading to the Pro version unlocks all the features, and is $5.99/month.
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-Pros:
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-Excellent pantry inventory and expiration tracking
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-Helps you save a significant amount of money on groceries
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-Great for using up what you have on hand
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-Price comparison feature is very useful
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-Cons:
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-The initial setup of your pantry can be time-consuming
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-Some users have reported the interface can be buggy at times
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-Recipe database is not as extensive as some other apps
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-Ratings & Reviews: Cooklist has a 4.7-star rating on iOS and a 4.4 on Android.
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-Worth noting: The automatic pantry tracking via loyalty cards is a game-changer. It removes the most tedious part of pantry management and makes the app much more likely to be used consistently.
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-9. Samsung Food (Whisk): Best Everyday Essential App Samsung Food (formerly Whisk) is an all-in-one cooking app that combines recipe saving, meal planning, and grocery shopping into a single platform, all for free. It allows users to save recipes from any website into a digital recipe box, use them to build a weekly meal plan, and generate a smart shopping list. The app also provides detailed nutrition info and calorie counts for any recipe, including those created by the user, making it a good all-around tool for both new and experienced cooks who want a full-featured planner without a subscription.
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-Who’s it for: Budget-conscious users, home cooks who want a powerful free tool, and anyone who wants to organize recipes and plan meals without a subscription.
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-Key features:
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-Save recipes from any website with a browser extension
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-Digital recipe box to organize your collection
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-Weekly meal planner with drag-and-drop functionality
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-Smart shopping list with online checkout options
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-Detailed nutrition info and calorie counts for any recipe
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-Pricing: The core app is free and includes recipe saving, manual meal planning, and shopping lists. There is also a Samsung Food+ premium subscription that adds AI-powered meal plans, advanced nutrition tracking, and an ad-free experience. It costs $6.99/month or $59.99/year and includes a 7-day free trial.
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-Pros:
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-No cost for any features outside the Food+ option, making it an incredible value
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-Excellent recipe importing and organization
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-Strong community features for sharing and discovering recipes
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-Provides nutrition info for any recipe, including your own
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-Cons:
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-Less focused on automation compared to paid AI apps
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-The sheer number of features can feel overwhelming to new users
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-Ratings & Reviews: Samsung Food is an award-winning app with a 4.8-star rating in both the App Store and Google Play.
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-Worth noting: The fact that this app is completely free while offering a feature set that rivals many paid apps makes it a great starting point for anyone new to meal planning.
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-10. AnyList: Best for Shared Grocery Lists AnyList started as a grocery list app and it shows, in a good way. If your biggest meal-planning headache is coordinating grocery runs with a partner, roommate, or family, this is the app that fixes it. It’s designed to be the central hub for a household’s shopping and cooking plans. You can create and share grocery lists and meal plans with family members in real-time, so everyone is always on the same page.
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-Who’s it for: Families, couples, or roommates who need to coordinate grocery lists first and meal planning second.
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-Key features:
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-Shared grocery lists with automatic categorization
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-Voice entry via Siri and Alexa
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-Location-based reminders when you’re near a store
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-Recipe import and scaling
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-Meal-planning calendar that generates grocery lists from a date range and syncs with Google Calendar.
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-Pricing: The core grocery list features are free. AnyList Complete, which includes meal planning costs $9.99/year for an individual or $14.99/year for a family.
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-Pros:
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-Best-in-class grocery list sharing and organization
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-Very affordable annual plan for families
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-Siri and Alexa integration is very convenient
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-Keeps the whole household on the same page
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-Cons:
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-The core meal planning functionality is a premium feature
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-Less focused on nutrition and macro tracking
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-Recipe database is not as extensive as dedicated apps
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-Ratings & Reviews: AnyList has a 4.9-star rating on iOS with over 200,000 reviews and 4.8 stars on Android.
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-Worth noting: AnyList is more of a life organization tool that happens to have great meal planning features. If your primary pain point is coordinating with a partner, roommates, or family, this is the best solution on the market.
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-How to Choose the Right Meal Planning App With ten solid options, the decision can feel overwhelming. The “right” app depends entirely on what you’re actually trying to solve. Once you understand your own priorities, the right choice becomes clear. We recommend asking yourself a few key questions before committing to an app.
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-Start by thinking about your cooking style and schedule. Do you prefer to cook fresh meals every night, or would you rather batch cook on the weekend? If you love meal prep, MealPrepPro is designed specifically for that workflow. If you need quick weeknight dinners, Mealime’s 30-minute recipes will be your best friend.
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-Next, consider how much control you want. Some people love the idea of an app that does everything for them automatically. If that sounds like you, Eat This Much is the clear winner with its powerful automation and customization. On the other hand, if you already have a collection of family recipes and just need help organizing them, Paprika or Plan to Eat will give you the flexibility you want without forcing you into a preset system.
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-Finally, think about your household. If you’re cooking for yourself, almost any app will work. But if you’re coordinating meals and shopping with a partner or family, AnyList’s sharing features can be a game-changer. Similarly, if you have kids with different dietary needs, you’ll want an app that allows for flexibility and customization.
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-Here’s a quick decision framework to help you make the choice:
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-You need precise macro and/or calorie control → Eat This Much. It’s the only app that auto-generates plans to hit exact nutritional targets. If you’re training, cutting, bulking, or managing a medical diet, start here.
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-You already have recipes and just need to organize them → Plan to Eat or Paprika. Plan to Eat wins on calendar planning and leftover scheduling. Paprika wins on price (one-time purchase) and offline access.
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-You want quick, simple dinners without fuss → Mealime. Every recipe takes 30 minutes or less. Perfect for weeknight cooking when you’re running on fumes.
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-You don’t want to choose recipes at all → Eat This Much or Ollie depending on whether you need an app just for yourself or for the whole family.
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-Your main problem is grocery coordination → AnyList. Best-in-class shared lists with voice entry and location reminders.
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-You want a free starting point → Samsung Food offers the most capable free tier. Eat This Much and Mealime also have solid free versions, but with more limited features.
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-The Easiest Way to a Healthier Diet Choosing the right meal planning app really depends on your personal needs. There’s no single “best” meal planning app, just the best one for how you actually eat, shop, and cook.
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-Most of these apps offer free versions or trials, so there’s no risk in testing a couple before committing.
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-We’ve explored options for every type of user, from the data-driven fitness enthusiast to the busy parent. However, for most people looking for a true, automated solution that takes the stress out of eating well, Eat This Much is the clear winner. Its powerful combination of automatic planning, precise nutritional customization, and unmatched flexibility makes it the best all-around choice for putting your diet on autopilot.
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-Ready to see how easy healthy eating can be? Try Eat This Much for free today and take control of your diet.
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-Frequently Asked Questions Q: What are the benefits of using a meal planning app? The main benefits are saving time, saving money, and reducing stress. By planning ahead, you eliminate daily decision fatigue, cut down on expensive impulse takeout orders, and reduce food waste by buying only what you need. They also make it significantly easier to stick to health and fitness goals.
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-Q: Are meal planning apps actually worth paying for? A: For most people, yes. Users report saving an average of $47/month on groceries and 3 hours per week on planning and shopping. Even a $5-10/month subscription pays for itself quickly if it reduces impulse grocery purchases and food waste. That said, free versions of Eat This Much, Mealime, and Samsung Food are genuinely useful if you want to test the waters first.
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-Q: Which meal planning app is best for weight loss? A: Eat This Much is one of the strongest options for weight loss because it generates meal plans based on your specific calorie and macro targets. Research consistently shows that people who plan meals ahead tend to have healthier diets and lower rates of obesity. Apps like Mealime andOllie can also support weight loss through portion-controlled recipes, but they don’t offer the same level of nutritional precision.
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-Q: Can meal planning apps accommodate food allergies? A: Most apps on this list support common dietary restrictions such as gluten-free, dairy-free, and nut-free. Eat This Much and Mealime offer more detailed food exclusion settings, making them useful for people who need tighter control. If you have a severe allergy, it is still important to review individual recipes carefully. No app replaces checking ingredient labels yourself.
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-Q: What’s the difference between a meal planning app and a recipe app? A: Recipe apps, such as Paprika or Samsung Food’s free tier, primarily store and organise recipes. Meal planning apps, including Eat This Much, Mealime, and eMeals, go further by building meal schedules and generating grocery lists, and in some cases automatically calculating nutrition. Some platforms sit between the two. Plan to Eat, for example, is a recipe organiser with strong planning features.
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-Q: Are free meal planning apps any good? A: Free plans usually limit customisation and advanced features, but they can still be a practical starting point. Samsung Food’s free tier provides access to a large recipe database with basic planning tools. Eat This Much offers daily meal plans with calorie targeting, while Mealime’s free version includes structured recipes with automatic grocery lists. For many people, the free tier is enough to see whether meal planning fits their routine before committing to a paid plan.
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-
The Keto Diet: What It Is, How It Works & How to Get Started
- Tue, 31 Mar 2026 13:47:31 +0000
- /blog/?p=763
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- You’ve seen the before and afters. Someone loses 30 pounds in three months on keto, then they’re back to normal eating, then the weight comes back. Sound familiar?
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-Keto works, but most people don’t do it right. They ignore electrolytes, treat it like a quick fix, and burn out when restriction gets hard. The ones that understand how to use it properly keep the weight off, feel better, and know when to stop.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Keto Diet? The ketogenic diet (keto) is a high-fat, very low-carbohydrate eating plan designed to shift your metabolism. Instead of running on glucose (sugar) from carbs, your body runs on fat. That shift changes everything about hunger, energy, and how your body processes food.
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-Most people eating a standard diet get 45 to 65% of their calories from carbs. On keto, that drops to 5 to 10%. The rest comes from fat (70-75%) and protein (20-25%).
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-It’s an extreme shift, but it’s not new. Doctors used keto in the 1920s to treat epilepsy in children before anti-seizure medications existed. In the last 15 years, research on keto has expanded to Type 2 diabetes, PCOS, and metabolic health.
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-The Difference Between Keto and Low-Carb Low-carb diets aren’t the same as keto. Low-carb means 50 to 150g carbs per day, keto means staying under 50g, usually around 20 to 30g. That intensity determines whether your body shifts into a state called ketosis .
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-The lower the carbs, the faster the shift. The faster the shift, the quicker the results. But also the harder the transition.
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-How Does the Keto Diet Work? Your body is designed to run on whatever fuel is available. Most of the time, that fuel is glucose, a type of sugar that comes from carbohydrates. Glucose is easy for your body to use, and insulin helps move it into your cells so your brain, muscles, and organs can function normally.
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-But what happens when glucose disappears? The metabolic shift.
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-What is The Metabolic Shift? When you significantly reduce carbohydrates, glucose levels drop. In response, your liver begins breaking down fat into molecules called ketones. These ketones become an alternative fuel source for your brain, heart, and muscles. This metabolic shift from using glucose to using fat for energy is known as ketosis.
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-Nutritional ketosis is typically defined as blood ketone levels between 0.5 and 3.0 mmol/L. Within this range, it is considered a normal physiological state rather than something dangerous.
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-Keto Helps You Develop Metabolic Flexibility Metabolic flexibility refers to your body’s ability to switch efficiently between carbohydrates and fat as fuel. Over time, people who stay in ketosis often become better at burning fat. Research has shown that keto-adapted individuals may burn fat at significantly higher rates than those who rely primarily on carbohydrates.
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-This can matter for endurance athletes or anyone training for long periods. High-intensity exercise still relies more on carbohydrates, but being able to burn fat more efficiently means you have access to a larger fuel supply. In simple terms, better metabolic flexibility gives your body more options during extended activity.
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-Your Body Becomes More Efficient at Burning Fat on Keto Keto is not just about eating less. It changes the primary fuel your body relies on. Over time, your metabolism adapts to using fat and ketones more efficiently.
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-Research suggests that people who become keto-adapted often experience reduced hunger and improved satiety. Ketone bodies appear to influence hormones such as ghrelin, which helps regulate appetite. As a result, many people naturally eat less, not because they are forcing restriction, but because they feel fuller for longer.
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-Want to make the keto diet simple and stress-free? Get a free, fully customized keto meal plan that manages your carb intake, calories and nutrients for you.
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-Ketosis vs. Ketoacidosis Ketosis and ketoacidosis sound similar, but they are very different.
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-Diabetic ketoacidosis is a serious medical emergency that occurs when there is little or no insulin in the body, most commonly in people with uncontrolled type 1 diabetes. In that state, ketone levels can rise to extremely high levels, often above 20 mmol/L, and the blood becomes dangerously acidic.
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-On the other hand, nutritional ketosis operates in a completely different range and occurs in the presence of insulin. The body continues to regulate ketone production, and blood acidity remains stable.
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-The most important thing to remember is that nutritional ketosis and diabetic ketoacidosis are fundamentally different conditions. They operate in completely different ranges and occur under very different physiological circumstances.
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-Types of Keto Diets While all keto diets aim to achieve ketosis, they differ in how carbohydrates are used and who they are best suited for. Knowing the differences can help you choose an approach that matches your goals, lifestyle, and training demands.
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-Standard Ketogenic Diet (SKD) This is the classic version of keto and the one most people mean when they talk about “doing keto.”
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-Carbohydrates stay consistently low every day, which keeps you in ketosis and allows your body to rely on fat as its main fuel source. Because there are no planned carb increases, blood sugar and insulin levels tend to stay more stable.
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-This approach works best for:
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-Weight loss
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-Blood sugar control
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-Simplicity and long-term consistency
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-For most people, this is the easiest and most effective place to start.
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-Cyclical Ketogenic Diet (CKD) Cyclical keto follows a strict keto approach for several days, followed by short periods of much higher carbohydrate intake, often once or twice per week.
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-The goal here isn’t metabolic health or fat loss. Instead, the higher-carb days are used to replenish muscle glycogen, the stored form of carbohydrate in your muscles that fuels high-intensity exercise. Restoring these glycogen levels temporarily supports strength, muscle fullness, and training performance during intense training.
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-This approach is mainly suited to:
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-Bodybuilders
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-Strength athletes
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-People training at very high volumes
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-For most people, CKD adds complexity without much benefit.
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-Targeted Ketogenic Diet (TKD) Targeted keto keeps carbs low most of the time but allows a small amount of fast-digesting carbs shortly before intense exercise.
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-These carbohydrates are meant to be used immediately during the workout rather than stored, providing a short burst of energy without fully disrupting ketosis. The idea is to support high-intensity performance while maintaining the overall structure of a keto diet.
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-TKD is most commonly used by:
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-Athletes
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-People doing high-intensity interval training
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-People lifting weights several times per week.
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-For general weight loss or basic metabolic health, it usually adds unnecessary complexity.
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-Keto Variations Comparison Type Macro Ratio Daily Carbs When to Use Complexity Best For Standard (SKD) 70/20/10 20-50g Weight loss, metabolic health Low Beginners, fat loss Targeted (TKD) 65/20/15 around workouts 20-50g + pre-workout carbs Athletes, high-intensity training Medium Strength training, sports Cyclical (CKD) Keto 5-6 days, high-carb 1-2 days 20-50g (or 200g+ on carb days) Bodybuilding, advanced athletes High Elite athletes only
What to Eat on a Keto Diet Keto is simple in theory: focus on fat, moderate protein, and low-carb vegetables. Remove grains, sugar, and most high-carb foods. The challenge is not understanding the rules. It is applying them consistently.
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-The key is managing your macronutrients so you stay within your carb limit while eating enough protein and fat to stay satisfied.
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-Basic Rules & Macros On a 2,000 calorie keto diet , a typical day breakdown looks like this:
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-Fat: 70% = 1,400 calories ÷ 9 = around 155g fatProtein: 20% = 400 calories ÷ 4 = about 100g proteinCarbs: 10% = 200 calories ÷ 4 = up to 50g carbs
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-Protein shouldn’t be treated as just a percentage or a number. Protein needs depend on lean body mass (muscle), not just the percentage of calories. A rough guideline is 0.8 to 1.2 grams of protein per pound of lean body mass .
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-For example, if you weigh 200 pounds and 40% of that is body fat, you have 120 pounds of lean mass. That puts your protein target between 96 and 144 grams per day.
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-Hitting your protein target is more important than strictly following a percentage.
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-Another important concept is net carbs , not total carbs. Fiber does not count toward your carb limit because your body does not digest it.
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-Most people stay in ketosis between 20 and 50 grams of net carbs per day.
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-Foods You Can Eat Keto is not about eating less food. It is about choosing foods that are low in carbohydrates and rich in fat, with enough protein to maintain muscle. The focus is on whole, minimally processed options that keep net carbs low while supporting satiety.
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-Proteins: Beef, pork, chicken, fatty fish such as salmon, mackerel, and sardines, eggs, and full-fat dairy like cheese, Greek yogurt, and cottage cheese.
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-Fats: Olive oil, avocado oil, coconut oil, butter, ghee, nuts, seeds, fattier cuts of meat.
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-Low-Carb Vegetables: Spinach, kale, broccoli, cauliflower, zucchini, bell peppers, mushrooms, asparagus, and other green or cruciferous vegetables work.
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-Drinks: Water, coffee, and tea without sugar. A splash of cream is fine but black coffee may help some people enter ketosis slightly faster.
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-Foods to Avoid Keto requires keeping carbohydrates low, which means staple foods like bread, pasta, rice, and sugary products typically need to be removed. Even small portions can push you over your daily carb target.
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-This includes bread, pasta, rice, cereal, sugar, sweetened drinks, juice, desserts, and heavily processed foods. Most fruits are also too high in natural sugar to fit easily into a keto plan. While small portions of berries can sometimes work, fruits like apples, bananas, grapes, and oranges can quickly exceed your daily carb limit.
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-Starchy vegetables such as potatoes and corn are also high in carbohydrates and generally need to be avoided.
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-For example, a slice of bread is 15 to 20g carbs. A medium apple is 25g. A cup of rice is 45g. These add up fast when your limit is 20 to 50g per day.
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-Sample 1-Week Keto Meal Plan Breakfast Lunch Dinner Snack Monday 3 Eggs cooked in butter with avocado Grilled chicken breast with olive oil and a spinach salad Salmon with roasted broccoli and butter Almonds Tuesday Greek yogurt (full-fat) with walnuts Burger (no bun) with cheese and lettuce wrap Pork chops with roasted cauliflower Cheese (cheddar, mozzarella, or gouda) Wednesday Omelet with cheese, mushrooms, spinach Tuna salad with olive oil Beef stew (no potatoes, lots of vegetables) Celery with peanut butter Thursday Bacon and eggs with coffee and cream Chicken salad with avocado Steak with asparagus and garlic butter Macadamia nuts Friday Keto smoothie (almond milk, peanut butter, cocoa powder, heavy cream) Grilled fish with zucchini noodles Lamb chops with green beans 2 Boiled eggs Saturday Sausage and eggs Cobb salad with bacon, eggs, avocado, blue cheese Ribeye steak with roasted Brussels sprouts Olives and feta cheese Sunday Keto pancakes with butter and sugar-free syrup Egg, bacon, and spinach bowl Lamb chops with roasted zucchini & eggplant Pork rinds with guacamole
Building week-long meal plans that fit your macros takes hours. Eat This Much generates personalized weekly keto meal plans in minutes and generates a simple shopping list to go with it. No guessing what to eat, no overthinking macros, just meals that already fit your targets.
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-Personalizing Your Macros Keto works best when your macros match your body and your goal. Use this simple framework to set your numbers:
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-Set your calorie target. Calculate your lean body mass. Set your protein target. Allocate the remaining calories.
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-Example Daily Macros on Keto If you weigh 180 pounds and have 25% body fat:
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-Lean mass: 135 poundsProtein: 108 to 162 grams per day (based on lean mass range)Carbohydrates: 20 to 35 grams netFat: The remaining calories needed to reach your daily total
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-If you are not seeing results after three to four weeks, adjust your calorie intake first. Most people underestimate how much they are eating, even when tracking macros.
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-Use our macro calculator to set your targets automatically without doing the math yourself.
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-Benefits of a Keto Diet A keto diet can provide real, evidence-backed benefits. They are not dramatic or universal, but they are supported by research. At the same time, results vary from person to person. What works well for one individual may not produce the same outcome for someone else.
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-Weight Loss Most people lose 2 to 4 pounds in week one. That’s mostly water weight. Your muscles store glucose (glycogen), and water attaches to glycogen. When you deplete glycogen, you lose the water too.
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-After week two, weight loss typically settles to 1 to 2 pounds per week if you’re in a calorie deficit.
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-Keto works for weight loss for three reasons. You’re less hungry (ketones suppress ghrelin, your hunger hormone). You have fewer carb cravings (no blood sugar spikes). Protein has a higher thermic effect (your body burns more calories digesting it).
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-Blood Sugar Control & Type 2 Diabetes Keto reduces your need for insulin dramatically. A 2-year study of 349 people with Type 2 diabetes found that those following keto lost an average of 26.2 pounds and showed significant improvements in hemoglobin A1C.
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-If you have type 2 diabetes or prediabetes and are considering a keto diet, this is one area where it may offer meaningful benefits. However, if you are currently taking diabetes medication, it is important to involve a healthcare professional before making changes. Blood sugar levels can shift quickly on a low-carbohydrate diet, and medication doses often need to be adjusted within days.
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-PCOS & Women’s Health Polycystic ovary syndrome (PCOS) is closely linked to insulin resistance. Because ketogenic diets significantly reduce carbohydrate intake, they may improve insulin sensitivity, which can influence hormone balance.
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-A 2023 meta-analysis published in the Journal of the Endocrine Society found that women with PCOS following a ketogenic diet for 45 days or longer experienced reductions in LH/FSH ratio and free testosterone levels. These changes suggest measurable improvements in hormonal markers.
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-More recent research published in PLOS ONE reported that 30 to 43% of women on ketogenic diets experienced changes in menstrual frequency or intensity, with some reporting cycle restoration within two to four weeks.
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-That said, responses vary widely. Some women see meaningful improvements, while others may experience temporary cycle disruption. Tracking your menstrual cycle for two to three months can help you assess how your body responds. If symptoms do not stabilize, a more moderate low-carb diet , around 100 to 150 grams of carbs per day, may be a better fit.
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-Mental Clarity and Focus Some people report improved mental clarity after adapting to keto, usually within two to three weeks. Ketones can serve as an efficient fuel source for the brain, and more stable blood sugar levels may help reduce the highs and lows that affect focus.
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-That said, much of the evidence in this area is anecdotal. Some people notice a clear difference, while others do not experience any meaningful change. Individual response varies, and expectations should be realistic.
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-Neurological Conditions As the ketogenic diet was originally developed as a medical therapy for epilepsy, particularly in children whose seizures did not respond to medication, epilepsy remains the most established and guideline-supported medical use of keto.
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-Researchers are also exploring its potential role in conditions such as Alzheimer’s disease and other neurological disorders linked to inflammation. However, this area of research is still developing. At this stage, keto should not be viewed as a proven treatment for cognitive decline unless it is being recommended and supervised by a healthcare professional.
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-Keto Side Effects & How to Minimize Them Most people experience at least one side effect during the first week or two. These are usually temporary and manageable, but they can make the transition uncomfortable if not addressed properly.
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-The “Keto Flu” About 50% of people experience symptoms often referred to as “keto flu” during the first week or two. Despite the name, it is not an actual flu. Common symptoms include headache, fatigue, irritability, dizziness, and muscle weakness.
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-The main cause is fluid and electrolyte shifts. As insulin levels fall on a low-carbohydrate diet, the kidneys excrete more sodium, along with potassium and magnesium. If these electrolytes are not replaced, symptoms are more likely to occur.
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-Most of these symptoms can be reduced or avoided with proper electrolyte management.
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-The Electrolyte Strategy One of the most common reasons people struggle early on is not replacing electrolytes adequately. When this is addressed, the transition is often much smoother. Supporting sodium, potassium, and magnesium intake during the first few weeks can make a significant difference.
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-Most keto flu symptoms can be avoided entirely by supporting electrolytes from day one rather than waiting for symptoms to appear.
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-Electrolyte Sources & Daily Targets Electrolyte Daily Target Best Food Sources Amount Per Serving Supplement Option Sodium 3,000-5,000 mg Bone broth 800mg per cup Sea salt (1/4 tsp = 575mg) Processed meats (bacon, ham) 400-600mg per 2oz Lite salt (NOT for all) Cheese 200-400mg per oz Electrolyte powder Olives 300mg per 1/4 cup Broth cubes Potassium 3,000-4,000 mg Spinach (cooked) 839mg per cup Limited by FDA Avocado 485mg per 1/2 fruit “Lite salt” (1/2 tsp = 750mg) Salmon 280mg per 3oz Best: food sources Mushrooms 305mg per cup Careful with supplements Almonds 200mg per oz Max 99mg per tablet Magnesium 300-500 mg Spinach (cooked) 157mg per cup Magnesium citrate Almonds 76mg per oz Magnesium glycinate Pumpkin seeds 168mg per 1/4 cup Magnesium threonate Dark chocolate (85%+) 64mg per oz Best: evening dose Kale 33mg per cup Take with meals
Keto Flu Timeline & Solutions Starting keto can trigger temporary symptoms known as the “keto flu” as your body shifts from burning carbs to burning fat. This timeline outlines what to expect during the first 1–2 weeks and how to reduce symptoms with proper electrolytes, hydration, and simple adjustments to ease the transition.
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-Day What to Expect What to Do Day 1-3 Relatively normal, possible hunger Don’t restrict food yet, drink broth Day 4-5 Keto flu peaks (headache, fatigue, irritability)Add salt to meals, drink electrolyte broth, eat avocado Day 6-7 Symptoms should start improving if electrolytes adequate Continue electrolyte strategy Day 8-10 Most symptoms resolved, adaptation nearly complete Monitor hunger, energy levels returning Day 11+ Full adaptation, hunger normalized, cravings gone Track macros, adjust if needed
If symptoms persist past day 7: You might be electrolyte depleted. Increase sodium, potassium, magnesium immediately. Most people feel better within 24 hours of adequate electrolyte replacement.
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-Other Common Keto Diet Side Effects
-Digestive issues: Low carb means less fiber if you’re not careful. Fix: eat plenty of low-carb vegetables (spinach, broccoli, zucchini).Muscle cramps: Usually electrolyte-related. Reference electrolyte strategy above.Bad breath: Your body is burning fat, producing ketones. Some ketones exit through your breath. Fix: drink more water, use sugar-free gum, wait (usually improves after 2 to 3 weeks).Hair loss: Rare, usually temporary, often related to calorie deficit. Fix: make sure you’re eating enough and getting adequate protein.
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-Keto Diet Risks & Who Should Be Careful Keto isn’t for everyone. Some people have medical conditions or life situations that make keto risky or unsuitable. If you’re in any of the following categories make sure to take additional caution or seek medical supervision before making major dietary changes.
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-Cholesterol concerns: Some people experience an increase in LDL cholesterol while following a ketogenic diet. Estimates suggest this may affect roughly one-third of individuals. It is sensible to check baseline labs before starting and repeat them after three to six months. If LDL rises significantly, adjusting saturated fat intake or reconsidering the diet may be necessary.Medication interactions: For people with type 2 diabetes, blood sugar levels can improve quickly on keto, which often means medications need to be adjusted within days. Anyone taking prescription medication should involve their healthcare provider before starting.Type 1 diabetes: Keto should not be attempted without close medical supervision. Because insulin production is absent, the risk profile is different and requires careful monitoring.Kidney disease: Although keto is typically moderate in protein rather than high, individuals with impaired kidney function should speak with a healthcare professional before starting.Eating disorder history: Keto is a restrictive diet. For individuals with a history of disordered eating, that structure can sometimes trigger unhealthy patterns.Pregnancy & breastfeeding: Research in these populations is limited. Anyone considering keto during pregnancy or while nursing should do so under medical guidance.
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-How to Get Into Ketosis Getting into ketosis is usually simpler than people expect. You do not need to constantly test your blood or measure ketone levels to make it happen. The main requirement is consistently keeping your carbohydrate intake low.
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-Ketosis Timeline & What to Expect Most people enter ketosis within three to five days of eating fewer than 50 grams of carbs per day, although the exact timeline varies. Factors such as activity level, metabolism, and how many carbs you were eating previously can influence how quickly the shift occurs.
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-Phase Timeline What’s Happening What You’ll Feel Pre-Ketosis Day 1-3 Glycogen depletion, water loss begins Relatively normal, possible mild hunger Transition Day 4-5 Liver switches to ketone production Keto flu if electrolytes low (headache, fatigue, irritability) Early Ketosis Day 6-10 Ketone levels rising, body adapting Improved mood and energy once electrolytes corrected Adapted Ketosis Day 11+ Full adaptation, stable ketones (0.5-3.0 mmol/L) Hunger normalized, cravings gone, energy stable Deep Adaptation Week 3+ Metabolic flexibility optimized Peak fat-burning capacity reached
How to Know You’re in Ketosis The most accurate way to confirm ketosis is by measuring blood ketones. Nutritional ketosis is typically defined as blood ketone levels between 0.5 and 3.0 mmol/L.
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-Breath ketone meters can also provide a rough estimate and are less invasive, though not as precise as blood testing.
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-Some people notice changes such as reduced hunger, steadier energy, or mild appetite suppression once adapted. Others do not feel a noticeable difference.
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-In practice, if you are consistently eating fewer than 50 grams of net carbs per day and have maintained that intake for one to two weeks, you are very likely in ketosis. For most people, strict tracking of ketone levels is optional rather than necessary.
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-How to Start a Keto Diet Starting keto is simple in theory. Focus on fat, moderate protein, and low-carbohydrate vegetables, and don’t eat carbs. But moving away from a carbohydrate-heavy diet is harder than people expect, not because keto is complicated, because your body is addicted to carbs and sugar.
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-Week 1: Transition The first week is about adjusting. Some people notice temporary symptoms such as headaches, fatigue, irritability, or stronger cravings for bread and pasta. Learning how to build new meals can also take a little effort.
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-Day 1 to 3:
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-Clean out your kitchen: get rid of bread, pasta, rice, sugary snacks.
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-Stock simple keto-friendly foods such as eggs, meat, fish, cheese, butter, olive oil, and low-carb vegetables.
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-Eat three meals plus snacks. Don’t try to cut calories yet. The goal this week is adaptation, not aggressive weight loss.
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-Begin supporting electrolytes from day one rather than waiting for symptoms.
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-Day 4 to 7:
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-Some people might feel awful and get “keto flu.” This is usually related to fluid and electrolyte shifts. Increasing sodium intake, drinking broth, and including potassium-rich foods such as avocado can help.
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-Cravings for carbs may peak mid-week. Push through as they often lessen after the first week or so.
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-Tracking your food and macro intake is optional. It can be helpful during the transition, but it is not required for everyone.
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-Week 2+: Adaptation By the second week, many people notice more stable energy levels and fewer cravings. Hunger signals often become more predictable.
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-Stop eating when full, not when your plate is empty. Hunger cues usually return by week 3.
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-Adjust macros if needed. If you’re still starving, eat more fat (it’s satiating). If you’re not hungry, eat less.
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-Tracking food can be continued if helpful, though some people feel comfortable reducing it after a few weeks.
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-Reassess your diet every couple of weeks by noting changes in energy, mood, digestion, sleep, and cravings.
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-Use Tracking Tools There are many keto diet apps that can help you track your macros, especially during the first two to three weeks. Tracking is often most useful during the transition phase, when you are learning portion sizes and understanding how foods affect your carb intake.
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-Once you’re adapted and comfortable with your routine, many people find they no longer need to track daily. At that point, simply following a structured meal plan is often enough to stay consistent and maintain your results without logging everything.
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-If you choose to track, focus on these areas in order of importance:
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-Electrolytes – Make sure you are getting enough sodium, potassium, and magnesium, particularly in the early weeks.Calories – If your goal is weight loss, total calorie intake still matters.Carbohydrates – Stay within your daily net carb target to remain in ketosis.Protein – Aim to hit your protein target to support muscle and satiety.Fat – Fat generally makes up the remaining calories once protein and carbs are set.
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-You can consider easing off tracking once your energy is stable, cravings have settled, and your results are consistent. If progress stalls or symptoms return, temporarily tracking again can help identify where adjustments are needed.
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-Looking for a keto app to make tracking easier? Check out our top picks for the best keto diet apps to help manage carbs, macros, calories, and progress.
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-Common Mistakes When Starting the Keto Diet The first few weeks of keto are usually where people struggle most. In many cases, it’s not the diet itself that causes problems, but how it’s implemented. Avoiding a few common mistakes can make the transition significantly smoother and more sustainable.
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-Not replacing electrolytes One of the most common issues early on is failing to support sodium, potassium, and magnesium intake. This often leads to prolonged “keto flu” symptoms such as fatigue and headaches. Increasing salt intake, drinking broth, and ensuring adequate potassium and magnesium from the start can make the transition much smoother.
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-Overlooking hidden carbohydrates Carbs can add up quickly through sauces, dressings, beverages, and packaged foods labeled “keto-friendly.” Reading ingredient labels carefully during the first couple of weeks helps prevent accidental carb creep.
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-Going too extreme too quickly Cutting calories aggressively while also eliminating carbohydrates can make the transition unnecessarily difficult. The first two to three weeks are best treated as an adaptation phase rather than a weight-loss sprint.
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-Pushing through when it isn’t working If after three to four weeks you still feel persistently exhausted or your performance has significantly declined, keto may not be the right fit at that level of restriction. Stepping back to a less restrictive carb intake may be more sustainable.
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-How Long Should You Stay on Keto? Keto is often best viewed as a tool rather than a lifelong commitment. For some people, it serves a specific purpose. For others, it becomes a longer-term approach. The key is understanding whether it continues to work for you and knowing when you’re done.
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-Short-term (8 to 12 weeks): This timeframe is commonly used for weight loss and metabolic reset. It is also a practical checkpoint to evaluate progress and decide whether to continue.Medium-term (3 to 6 months): By this stage, you will usually know whether keto feels sustainable. Energy levels, cravings, mood, and social flexibility tend to stabilise. If the diet still feels restrictive or difficult to maintain, that is useful feedback.Long-term (6 or more months): Some people remain on keto for years with good results. Others find that it becomes challenging to follow over time. Individual response varies widely, and long-term use benefits from periodic health monitoring.
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-Signs Keto Isn’t Working For You The following signs don’t necessarily mean keto is inherently harmful. They may simply indicate that it is not the best fit for your body or lifestyle. Signs include:
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-Persistent energy decline beyond the initial adaptation phase (weeks 1 to 2)
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-Menstrual cycle disruption that does not stabilise after two to three cycles
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-Unsustainable all-or-nothing thinking around food
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-Social or lifestyle strain that feels difficult to manage
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-Noticeable performance decline, particularly for athletes
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-In many cases, a less restrictive low-carb approach can provide similar benefits with greater flexibility.
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-How to Stop Keto (Without Regaining Weight) This is where most people fail. They finish keto, immediately start eating bread and pasta again, and gain all the weight back within weeks.
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-When you reintroduce carbs rapidly, your insulin spikes. Your body has been in a fat-burning state and suddenly it switches to carb-burning and fat-storing. Rapid carb reintroduction equals rapid weight regain.
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-Gradually reintroduce food The key to coming off keto without regaining weight is control. Your body needs time to adjust back to using carbs for energy. Increasing carbs slowly helps you avoid sudden water weight gain, energy crashes, and fat regain.
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-Week 1: Add around 5g of net carbs per dayWeek 2: Add another 5g per dayContinue for 4 to 8 weeks until you reach your target intake (typically 100 to 150g of carbs per day)
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-What to reintroduce first:
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-Vegetables
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-Legumes (beans, lentils)
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-Whole grains (oats, brown rice, quinoa)
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-Fruit (last)
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-Focus on whole, unprocessed carbs. Avoid jumping straight to refined foods like white bread, pastries, and sugary snacks.
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-How to maintain your weight: Keeping carbs in the 100 to 150g range tends to be easier to maintain long term and is less likely to lead to weight regain than going straight back to a high-carb diet.
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-How Keto Affects Different People Keto affects different people differently. Factors such as sex, training style, body composition, and overall metabolism can influence how your body responds. Knowing if you fall under a specific category can help you predict what might happen.
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-Keto & Women Women can respond to keto differently due to hormonal fluctuations, energy needs, and metabolic sensitivity. Paying attention to how your body adapts can help you make adjustments early.
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-PCOS: Keto has shown promising results for women with PCOS. Monitor your cycle for 2 to 3 months. Most women see positive changes.Menstrual cycles: Some women report improved cycle regularity on keto, with research suggesting that 30 to 43% experience changes in frequency or intensity. If your cycle becomes irregular and doesn’t stabilize within three months, a more moderate low-carb approach may be worth considering.Thyroid: Women with thyroid conditions should pay attention to energy levels and overall well-being during the transition. If symptoms worsen or energy declines significantly, it is sensible to consult a healthcare professional.Energy availability: Keto should not mean undereating. Women in particular may be more sensitive to sustained calorie restriction. Eating to satiety rather than aggressively cutting calories can help avoid hormonal stress.
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-Keto & Athletes Performance on keto depends heavily on the type and intensity of training. Lower-intensity, endurance-based activities tend to adapt more easily, while high-intensity performance can be more affected.
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-Recreational athletes: For most recreational exercisers, keto does not appear to significantly impair performance, and some report improved endurance.Elite athletes: At higher levels of competition, especially in elite endurance sports, some evidence suggests ketogenic diets may impair peak performance. In these cases, strict keto may not be optimal.Targeted Keto (TKD): For athletes doing high-intensity training, eating 30 to 50g carbs 30 to 60 minutes before training may support performance while still allowing a return to ketosis afterward.
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-The Bottom Line Keto can be effective. Research supports its role in short-term weight loss, blood sugar control, and certain conditions such as type 2 diabetes and PCOS.
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-That said, effectiveness is not the same as long-term sustainability. Many experts note that keto can be difficult to maintain over time, and some people regain weight after an initial period of loss. This is not necessarily because the diet fails, but because sustained restriction can be challenging. Individual response varies widely. Some people feel great on keto for years, while others find that a more moderate low-carbohydrate approach is easier to maintain.
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-The key question is not simply whether keto works, but whether it works for you, given your goals, health history, and lifestyle.
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-If you decide to try keto, support electrolytes from the beginning, pay attention to how you feel beyond what the scale shows, and reassess every couple of weeks. Keto can be a useful tool, but the most effective diet is one you can follow consistently.
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-Ready to get started on your keto journey? Get a free, fully customized keto meal plan matched to your specific carb, calorie and nutrient needs today!
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-FAQs How much weight can I lose on keto? Most people lose 2 to 4 pounds in the first week, largely from water as glycogen stores drop. After that, weight loss typically averages 1 to 2 pounds per week if you are in a calorie deficit. Results vary significantly depending on starting weight, calorie intake, and adherence.
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-Is keto safe long-term? For most healthy individuals, keto is considered safe in the short term, particularly over 8 to 12 weeks. Longer-term use may require monitoring, especially cholesterol levels. If you have underlying health conditions, it is wise to work with a healthcare professional. Keto is not appropriate without supervision for people with type 1 diabetes, kidney disease, or a history of eating disorders.
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-Can I exercise on keto? Yes. Steady-state cardio is generally well tolerated. High-intensity or strength training may feel more difficult during the first two to three weeks while your body adapts. If performance does not rebound, adding carbohydrates around workouts or increasing total carb intake slightly may help.
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-Will keto raise my cholesterol? Some people experience an increase in LDL cholesterol. Estimates suggest this may occur in roughly one-third of individuals. It is sensible to check baseline labs before starting and recheck after three to six months. If LDL rises substantially, adjusting saturated fat intake or reconsidering the diet may be appropriate.
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-What if I cheat and have a high-carb meal while on the keto diet? A high-carb meal will usually take you out of ketosis temporarily. Most people re-enter ketosis within two to four days of returning to fewer than 50 grams of net carbs per day. Simply resume your normal keto intake the next day and allow your body to readjust.
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-Can I eat carbs on weekends? If your goal is to remain in ketosis, regular high-carb days will interrupt that state. Some people follow a structured version called cyclical keto, but this approach is typically used for performance purposes rather than general weight loss.
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-Will I lose muscle on a Keto Diet? Muscle loss is unlikely if protein intake is adequate (0.8 to 1.2g per lb lean mass) and you continue resistance training. Research suggests that when protein is matched, muscle retention on keto is similar to other diets. Prioritising protein and strength training is key.
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-What supplements do I need on keto? Electrolytes are the most important, particularly sodium, potassium, and magnesium during the early weeks. Other supplements depend on overall diet quality and individual needs.
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-Is keto expensive? It does not have to be. Buying meat on sale, relying on eggs, choosing seasonal vegetables, and using simple fats like olive oil can keep costs manageable.
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Optimizing your ETM meal plans to use nonperishable ingredients
- Tue, 31 Mar 2020 06:55:15 +0000
- /blog/?p=746
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- With the quarantine and state-wide stay-at-home orders in full swing, a lot of us are stocking up on non-perishable ingredients, like dried beans, rice, and canned and frozen goods. You don’t have to expect an impending apocalypse for this to make sense — the fewer trips you make to the grocery store, the less you’re exposing yourself and others to possible infection.
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-Normally, Eat This Much draws from a database of over 5,000 recipes, but we also normally assume you can go grocery shopping and have a wide variety of options to choose from. Here’s how to limit your options to things that are more readily available.
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-Using recipe collections
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-We’ve created a couple featured collections that have lots of recipes based around nonperishable / canned goods [1] and frozen goods [2]:
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-Nonperishable ingredients (60 recipes): /collections/97698810613/ Frozen ingredients (50 recipes): /collections/58ff1b10565/ To use these collections, first hit the Follow button to add them to your list of saved collections (you’ll need to be logged in to ETM for this). Then hit the “Add to Meal Type” button, which will let you pick a Meal Type (like Breakfast/Lunch/Dinner) to add it to. What this does is add the collection as a “Recurring collection,” which will tell the generator to use these recipes more often in the meal plans. However, it will still incorporate recipes from the rest of our database, which brings us to the next step.
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-Then, head to the Recurring Foods page of the planner (here: /recurring-foods/ ), scroll to the meals you’re working on, and check off the box for “Only use recurring foods for this meal”. This will restrict the generator to only using specific foods and collections you’ve added here.
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-Once you’ve set that up, regenerate your week (or just some of your meals), and the generator will use your updated settings.
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-For more info on Recurring Foods, check out our FAQ page here: https://help.eatthismuch.com/help/setting-up-recurring-foods
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-Use the Pantry feature, get recipes using those ingredients
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-If you fill up your digital panty with the food you have in your house, the generator will give those ingredients some priority when generating your meals. If you want to restrict to only using your pantry foods, we have some features to help you pick out meal swaps or individual recipes. At the moment, we can’t restrict the week or day generator to using exclusively your ingredients – it’s not currently practical to generate days of macro-specific meals with a very limited set of ingredients, though this may change in the future.
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-We do have features to help you though – ETM can show you meal swaps that use only you pantry foods. Click the 3-dot menu next to a meal’s title, and then “List alternative meals.” This will show you a bunch of meal swaps that should still hit your macro targets (the top results being best fits), and you can choose to “sort by meals that use your pantry foods”. This will also show you how many ingredients you currently already have to make a meal.
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-Alternatively, you can find individual recipes that you can cook (currently a feature on the website only). Open up the food bank by clicking “Search foods” in the sidebar. Click the 3-dot menu and then select “pantry recipes”. This will let you view/search recipes sorted by the % of ingredients you have to cook the recipe.
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-For more tips, here’s our FAQ page on generating meals using your pantry foods: https://help.eatthismuch.com/help/can-i-create-meals-using-only-my-pantry-foods
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-That wraps up our tips – stay safe & responsible out there, and if you have any questions or suggestions, let us know at Support@EatThisMuch.com
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Self-Quarantine Meal Planning: Thriving in Isolation
- Mon, 30 Mar 2020 22:44:32 +0000
- /blog/?p=741
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- This post gives a general overview of foods to focus on while prepping for an extended period of isolation. For some tips on using Eat This Much to handle the planning for you, check out our post here .
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-No matter how good your spouse’s spaghetti bolognese is, there’s only so many times you can have it for supper in a row before you start to begin to hate the taste of pasta.
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-With the recent events around the world surrounding the spread of the novel coronavirus, it may be time to start planning to stock up on foodstuffs that will allow for delicious and varied meals during any potential food shortage.
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-We’re going to break down a few key items that are versatile enough to be the base of a wide range of dishes, along with tips and ideas that will help to keep you and your loved ones happy, not just fed.
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-Start with the Basics: Versatile Long Shelf-Life Foods
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-Nothing screams, “You need me during a food crisis”, like foods that can stay edible for months or years without concern.
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-The obvious staples to consider stocking up on here are dried beans as a good long-life source of slow carbs and protein, white or brown rice as a filling base for a wide range of meals, and yes, different types of pasta as an alternative to rice all the time.
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-These 3 foods will last for months in storage as they are dried, and can be stocked up in large amounts in order to provide a cheap, plentiful and reliable base for many different types of meals.
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-If you find yourself in a situation where the shelves are empty at the local grocery stores, or if you’re having to self-quarantine on your own or with loved ones for a prolonged period, these foods are a must for your next shopping run.
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-Add the Essentials: Frozen Meats or Meat-Like Products
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-Depending on whether you happily eat meat, or if you’re a vegan or vegetarian, stocking up on your favourite meats or meat-like products and freezing a supply that could last your household for a number of months is the next consideration you should have.
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-These foods provide a wide range of nutritional benefits, and the protein found in these products can assist in keeping your and your family feeling full for longer after eating.
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-Essential meats to consider may be frozen seafood, self-frozen red meats and chicken, and frozen mince or sausages if you’d like to keep to a budget when stocking up.
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-Vegans and vegetarians should stock up on any meat-like products that will help you to create a diverse range of meals over the course of weeks or months if needed.
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-Bring Some Creativity: Variations of Essential Foods
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-Now you may have to get a bit creative, depending on the situation where you live and the kinds of foods you’d like to eat.
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-Milk is a staple that may be useful for a number of dishes, and for a bowl of muesli or cereal if you’re in a pinch. That’s not to mention milk’s role in the most important consideration of them all: keeping the coffee flowing!
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-To get through any period of isolation though, it might be a smart move to stock up on shelf-stable milk that can last for months if needed.
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-Another variation of a key food that’s worth considering is stocking up on nut butter, which contains the beneficial fats and proteins of nuts, but that typically is cheaper, takes up less space, and is easier to store for long periods of time.
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-Make ‘Em Smile: A Few Nice Touches to Remember
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-In the midst of all of this crazy, it’s important to remember that the little things can make all the difference.
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-Stocking up on rice and meat is a no brainer, but if you’re in self-quarantine and all you have are the staples then get ready for eating to feel more like a chore than a time for enjoyment and refreshment.
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-Frozen berries with full fat coconut cream is a great treat, and at the same time isn’t going to cost the world to stock up in bulk.
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-Coconut cream is full of good fats and will last for a long time when tinned, and frozen berries provide healthy sugars that taste good, but that are some of the lowest GI fruits and low calories.
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-For something a little bit special to drink during a prolonged lockdown, consider stocking up on cocoa powder and stevia or sugar, and mixing those together with a dash of milk and hot water to create a cheap long-life hot chocolate.
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-The Last Word: Self-Quarantine Meal Planning
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-Whatever is coming over the horizon, it’s important to be prepared for having to self-quarantine for weeks or months at a time.
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-There are plenty of other interesting foods that would be ideal for situations like this, but these are some of the essentials that will allow your family to keep well nourished, while also maintaining a good degree of variation and diversity of flavors.
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Introduction to the Eat This Much Tutorial Series
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- Sun, 02 Apr 2017 01:00:38 +0000
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- Perhaps you’re thinking, “But, you already have a Complete How-To Guide and walkthroughs for your desktop and mobile versions… why bother with this?”
-Frankly, we know you’re short on time and want to become an expert at using Eat This Much as quickly as possible. Our Complete How-To Guide is well worth the read, but if you want to know exactly how to adjust your nutritional targets right now, this series is the answer. We also wanted to level out the learning curve so you can start using all our features sooner to create healthy, nutritious and goal oriented meal plans.
-In short, your success is our success, so we’re going to keep working hard every day to help you reach your diet and nutritional goals.
-This first installment of tutorials covers the 10 most useful features found in our free accounts. This library of tutorials will grow as we create new ones and introduce new features to Eat This Much. Coming soon – Tutorials for features found exclusively in our premium accounts .
-As always, we love hearing your suggestions and questions, so if you want to see a tutorial that isn’t listed below, or just want to say hi, please email us at contact@eatthismuch.com .
-Eat This Much Tutorial Series Table of Contents
-Tutorial #1: Set Your Weight Goal and Personalize Your Food Preferences
-Tutorial #2: Editing and Creating Your Nutrition Target Profiles
-Tutorial #3: Getting Meals You Like, Part 1: How to Regenerate Meals, Favorite and Block Foods
-Tutorial #4: Getting Meals You Like, Part 2: Add a Recurring Food
-Tutorial #5: Getting Meals You Like, Part 3: How to Add Custom Recipes and Foods
-Tutorial #6: Editing and Creating Custom Meal Types
-Tutorial #7: Time Savers – Listing Alternative Meals & Dragging Foods
-Tutorial #8: Tracking What You Eat and Your Progress
-Tutorial #9: Finding and Adding Restaurant Meals
-Tutorial 10: Family and Couple Meal Planning
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Nutrition Coaching Rates: How Much to Charge for Nutrition Coaching in 2026
- Thu, 30 Jul 2026 11:26:11 +0000
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- Setting your nutrition coaching prices is one of the hardest parts of running a coaching business. There is no standard pricing model, coaches offer very different levels of support, and most certification courses spend far more time teaching nutrition science and behavior change than they do the business of attracting clients and pricing your services.
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-Knowing how much to charge for nutrition coaching isn’t simply a case of copying another coach’s pricing. Your experience, qualifications, target market, business expenses and the amount of work involved in supporting each client all influence what you should charge.
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-Time spent creating meal plans, reviewing food diaries, answering messages and making adjustments between sessions also needs to be factored into your pricing if you want your business to remain profitable.
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-Finding the right rate means understanding what coaches currently charge, choosing a pricing model that fits your business, calculating your true costs and recognising the value of the service you provide.
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-It also means looking for ways to reduce the time spent on repetitive administrative tasks, allowing you to deliver a more personalized service without increasing your workload.
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-How Much Does a Nutrition Coach Cost in 2026? Most self-employed nutrition coaches charge somewhere between $50 and $200 per hour, with the exact number depending heavily on experience and how they run their business. Ongoing coaching typically costs $100 to $500 per month with more comprehensive or specialized coaching packages can cost $1,000 or more, particularly when they include personalized meal plans, frequent check-ins, and ongoing support.
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-If you’re looking for the average cost of a nutrition coach, there’s no single answer. Every coach offers something different. Some provide a monthly consultation and a basic nutrition plan, while others include weekly calls, food-log reviews, messaging support, personalized meal plans, and regular adjustments. Naturally, the more that’s included, the more clients can expect to pay.
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-Research from ISSA also shows how much prices can vary. It breaks the pricing down by experience level with entry-level nutrition coaches typically charging $50 to $75 per hour, coaches with two to five years of experience charging $75 to $125 per hour, and more experienced coaches often charging $125 to $200 or more.
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-Employee Salaries vs. Self-Employed Nutrition Coach Rates One thing to watch out for when researching nutrition coach costs is to not confuse salary data with coaching rates. Salary websites report what employed nutrition coaches earn while working for gyms, clinics, or wellness companies, not what independent coaches charge their clients.
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-Independent coaches need to cover much more than their own income. Their rates also have to pay for software, insurance, certifications, marketing, taxes, business expenses, and all the work that happens outside client sessions. That’s why salary figures aren’t a good benchmark when deciding how much to charge for nutrition coaching.
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-How Coaches Structure Their Pricing There isn’t a single “correct” way to price nutrition coaching. Some coaches charge by the hour, while others sell monthly coaching, fixed-length programs, or group memberships. The right pricing model depends on the type of coaching you provide, how involved you are between sessions, and how you want to run your business.
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-Hourly Rates Charging by the hour is the simplest pricing model and is often where new nutrition coaches start. Clients pay for each consultation, making it a good option for one-off appointments, strategy sessions, or occasional nutrition advice.
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-As coaches gain experience and specialize in a particular area, they can often increase their hourly rate. The downside is that not all coaching happens during scheduled sessions. Reviewing food logs, answering client messages, creating meal plans, and preparing for appointments all take time, but they aren’t always reflected in an hourly fee.
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-Monthly Plans Many nutrition coaches move to a monthly pricing model as their business grows. Instead of paying for individual sessions, clients pay a recurring monthly fee for ongoing support.
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-Monthly coaching can include regular check-ins, progress reviews, messaging support, food-log feedback, and meal plan updates. It also creates more predictable recurring revenue for the coach. The key is to clearly define what’s included, such as how often clients can check in, how many revisions are provided, and when they can expect a response.
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-Fixed Packages Fixed packages combine coaching into a set program, such as 8, 12, or 24 weeks. These typically include an initial assessment, scheduled consultations, personalized nutrition targets, meal plans, progress reviews, and ongoing support throughout the program.
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-Rather than charging only for consultation time, packages allow coaches to price the complete service they provide. They also give clients a clear timeline and goal to work towards, making them a popular choice for weight loss, habit change, and other structured coaching programs.
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-Group Coaching Group coaching gives multiple clients access to coaching at a lower price than one-on-one services. It often includes group calls, educational resources, community support, and general meal-planning guidance, with limited individual feedback.
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-Although the price per client is lower, group coaching can be much more scalable than one-on-one coaching, allowing coaches to support more people without increasing their workload at the same rate.
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-Value-Based Pricing Some experienced nutrition coaches charge based on the value of the outcome rather than the time involved. This approach is most common for specialist services such as weight-management programs, sports nutrition, executive wellness, or corporate nutrition consulting.
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-Value-based pricing works best when you have a clearly defined offer, specialist expertise, proven results, and a target audience willing to pay for that level of service. Rather than asking, “How many hours will this take?”, the focus shifts to the results and transformation the client receives.
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-In-Person vs. Online Coaching Costs The way you provide your nutrition coaching services influences how they’re priced, but not always in the way people expect. Online coaching is often sold as an ongoing monthly service, while in-person coaching is more commonly priced per consultation. Hybrid coaching combines elements of both and may have higher rates because it offers the flexibility of online support alongside face-to-face accountability.
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-Online Nutrition Coaching Cost Online nutrition coaching is typically sold as a monthly package rather than a series of individual appointments. Depending on the coach, this may include video calls, food-log reviews, messaging support, personalized meal plans, and digital resources.
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-Running an online business usually comes with lower overheads than renting a clinic or office, but that doesn’t mean online coaching takes less work. Many online coaches spend a significant amount of time supporting clients between scheduled calls, reviewing progress, answering questions, and updating nutrition plans. Those services are usually built into the monthly price.
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-A review of 21 nutrition coaching services by ConsumerAffairs found that most online nutrition coaching programs cost between $99 and $200 per month.
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-In-Person Nutrition Coaching Cost In-person nutrition coaching is more commonly priced per consultation, with clients paying for an initial assessment and follow-up appointments as needed. The same ConsumerAffairs review found that in-person nutrition coaching typically costs $100 to $250 for an initial consultation and $75 to $165 for follow-up appointments.
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-These prices often reflect the cost of clinic or office space, travel, and local market rates. Depending on the service offered, there may also be less contact between appointments than with an online coaching program because support is focused on scheduled consultations rather than ongoing messaging, although this varies from coach to coach.
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-Hybrid Nutrition Coaching Cost Hybrid coaching combines face-to-face appointments with online check-ins and ongoing digital support. A client might meet their coach in person once a month, then check in through video calls, messaging, or food-log reviews between appointments.
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-A survey of more than 1,000 nutrition coaches found that hybrid coaches reported higher median hourly rates than those working exclusively online or in person. While this isn’t always the case, it suggests that many clients see additional value in a service that combines in-person accountability with the flexibility of online coaching.
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-Nutrition Coach vs. Registered Dietitian Cost People comparing nutrition services often look at nutrition coaches and registered dietitians side by side. While there is some overlap, they don’t provide the same service, so their prices aren’t directly comparable.
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-Professional Typical hourly range Primary focus Nutrition coach $50–$150+ Habit change, nutrition education, accountability, and general nutrition support Registered dietitian $100–$250+ Clinical nutrition care and medical nutrition therapy
Registered dietitians often charge more because their education, licensing, and scope of practice are different. They are qualified to provide medical nutrition therapy and work with people managing conditions such as diabetes, kidney disease, and gastrointestinal disorders. In many cases, they can also work within healthcare systems or accept insurance.
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-Nutrition coaches typically focus on helping clients improve their eating habits, stay accountable, and make sustainable lifestyle changes.
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-Neither service is better than the other, the right choice depends on the client’s goals and needs. Someone looking to build healthier habits may benefit from working with a nutrition coach, while someone with a medical condition may need the clinical expertise of a registered dietitian.
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-If personalized meal plans are part of your coaching service, you don’t have to create every plan from scratch. Eat This Much Pro helps nutrition coaches generate customized meal plans and grocery lists in minutes, making it easier to support more clients without increasing your workload.
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-What Affects Nutrition Coaching Rates? No two nutrition coaches offer exactly the same service, so it’s normal for prices to vary. Experience, qualifications, specialization, and the level of support you provide all influence what clients are willing to pay.
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-Experience As coaches gain experience, they usually become more efficient, more confident, and better at helping clients achieve results. They also build a track record of testimonials, referrals, and repeat clients, all of which can justify higher rates.
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-Experience isn’t just about the number of years you’ve been coaching. It’s also about the number of clients you’ve worked with, the problems you’ve helped solve, and the results you’ve consistently delivered.
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-Qualifications Certifications, university degrees, and continuing education all help build knowledge and credibility. They can support higher prices, but only if they improve the service you provide.
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-Clients are paying for practical advice and support, not a list of qualifications. The value comes from using your knowledge to help them reach their goals more effectively.
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-Specialization Coaches who focus on a particular area can often charge more than generalists because they’re solving a more specific problem. That might include weight management, sports nutrition, bodybuilding, plant-based nutrition, corporate wellness, or nutrition for particular life stages where appropriately qualified.
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-A clear specialization can also make it easier for potential clients to understand who you help and why they should choose you over a more general nutrition coach.
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-Level of Support The amount of support you provide has a big impact on your pricing. A monthly check-in requires far less time than weekly consultations with messaging support, food-log reviews, progress reports, and priority responses between sessions.
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-The more time and attention each client receives, the higher your rates generally need to be.
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-Level of Personalization Not every coaching program offers the same level of personalization. Some focus on general nutrition education and habit coaching, while others include calorie and macro targets, personalized meal plans, regular plan updates, and individual recipe or grocery list recommendations.
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-More personalized coaching usually takes more time to deliver, which is reflected in the price.
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-Confidence and Positioning Clients are often comparing several coaches before making a decision. Clearly explaining your experience, coaching process, and what’s included in your service makes it easier for them to understand the value you’re offering.
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-Good positioning doesn’t mean making bigger promises. It means communicating your expertise clearly and setting realistic expectations so clients understand exactly what they’re paying for.
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-How Much Should You Charge for Nutrition Coaching? Industry averages are a useful starting point, but they shouldn’t determine your prices. The best way to decide how much to charge for your services is to work backwards from your own business. Think about how much you want to earn, what it costs to run your business, and how many hours you can realistically spend working with clients.
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-Start With Your Income Goal Start with the amount you want to earn each year, then add everything else your business needs to cover to make that possible. Don’t just think about your take-home income, you’ll also need to account for taxes, retirement savings, paid time off, money to reinvest in your business, and a financial buffer for quieter months.
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-This gives you a much more realistic revenue target than simply picking an hourly rate based on what other coaches charge.
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-Work Out Your Business Costs Next, calculate your annual business expenses. These might include certification renewals, liability insurance, coaching software, meal-planning software, website hosting, email and video tools, payment processing fees, marketing costs, accounting services, and any contractors or employees you work with.
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-Calculate Your Hourly Rate Once you know your income goal and annual expenses, you can calculate the minimum hourly rate your business needs to earn.
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-Required hourly rate = (Annual income goal + Annual business expenses) ÷ Annual billable hours
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-The important word here is billable . Not every hour you work generates income. Time spent on administration, marketing, sales calls, client messages, reviewing food logs, creating meal plans, updating nutrition plans, continuing education, and maintaining your resources all reduce the number of hours you can charge for.
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-Here’s what that looks like with real numbers. Say you want to earn $60,000 this year, and your business expenses, including certification renewals, liability insurance, coaching software, and marketing, add up to $8,000 . That means your business needs to generate $68,000 over the year.
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-Now comes the part many new coaches overlook: not every hour you work is billable. Time spent on admin, marketing, sales calls, client messages, reviewing food logs, creating meal plans, updating plans, and continuing education all reduce the number of hours you can charge for.
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-For example, if you work 30 hours a week but only 18 of those hours are billable , over a 48-week working year you’ll have 864 billable hours .
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-$68,000 ÷ 864 = approximately $79 per hour
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-That doesn’t mean you should automatically charge $79 an hour. It simply tells you the minimum effective hourly rate your business needs to earn to cover your costs and reach your income target. From there, you can adjust your pricing based on your experience, the services you offer, and the market you’re targeting.
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-Compare It With Your Market Once you’ve calculated your minimum rate, compare it with other nutrition coaches offering similar services. Consider your location, delivery format, experience, level of personalization, specialization, and what your ideal clients are willing to pay.
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-If your calculated rate is much higher than comparable services, the answer isn’t always to lower your prices. It may make more sense to refine your offer, target a different type of client, or change how you deliver your coaching so your business remains both competitive and profitable.
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-Common Nutrition Coaching Pricing Mistakes Even experienced nutrition coaches can make pricing mistakes that reduce profitability or make their services harder to manage. Avoiding the following mistakes can help you build a pricing model that’s both sustainable for your business and clear for your clients.
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-Copying another coach’s prices. Confusing salary data with self-employed coaching rates. Only charging for consultation time. Offering unlimited support without clear boundaries. Including personalized meal plans in low-cost packages. Underpricing because you’re new. Offering too many pricing options. Never reviewing your prices.
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-Price for Profit, Not Just Your Time Charging $300 a month doesn’t tell you whether a coaching package is profitable. What matters is how long it takes to provide the services.
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-One coach might spend three hours a month supporting a client. Another might spend six or seven hours creating meal plans, reviewing food logs, replying to messages, updating nutrition targets, finding recipes, and making changes for allergies or preferences. Both charge the same price, but one earns far less for their time.
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-The easiest way to see this is to calculate your effective hourly rate .
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-Effective hourly rate = Total package revenue ÷ Total delivery time
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-Here’s a simple example:
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-Monthly package: $300
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-Consultations: 2 hours
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-Food-log reviews and messages: 1.5 hours
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-Meal-plan creation: 2 hours
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-Admin: 0.5 hours
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-That’s 6 hours of work.
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-$300 ÷ 6 = $50 per hour.
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-Looking only at the package price, $300 might seem profitable. Once you include everything that happens behind the scenes, the picture can look very different.
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-This is why experienced coaches price the entire service they provide, not just the time they spend on scheduled calls.
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-How to Price Meal Plans for Nutrition Coaching Clients Meal planning is one of the most time-intensive parts of nutrition coaching, so it’s important to think about how you’ll charge for it. Some coaches include meal plans in every package, while others treat them as an optional service. The right approach depends on how central meal planning is to your coaching and how much ongoing work it involves.
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-Should I Include Meal Plans or Charge Separately? If personalized meal plans are a core part of your coaching, including them in a premium package often makes the most sense. This allows you to price the complete service, including the initial meal plan, revisions, recipes, grocery lists, nutrition calculations, and ongoing adjustments as a client’s needs change.
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-If meal planning isn’t something every client needs, charging separately can be a better option. Some coaches offer it as a monthly add-on, while others charge a one-time setup fee to reflect the extra work involved in creating the initial plan. Both approaches give clients more flexibility while making sure you’re paid for the additional time involved.
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-One-Off Meal Plans vs. Ongoing Coaching A one-off meal plan isn’t the same as nutrition coaching. It gives clients a structured plan to follow, but it doesn’t usually include the support that helps people stick to it over time.
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-Ongoing coaching may include regular consultations, accountability, habit coaching, progress reviews, food-log feedback, and updates as a client’s goals, preferences, or circumstances change. Those services add value beyond the meal plan itself, so they should be reflected in your pricing.
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-Set Clear Expectations Whichever pricing model you choose, it’s worth being clear about what’s included from the start. Let clients know how many meal-plan revisions are included, how often plans will be updated, and what counts as a minor change compared with a complete rewrite. If additional revisions or major changes cost extra, make that clear before coaching begins.
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-Setting expectations early helps avoid misunderstandings and makes it easier to manage your workload as your client base grows.
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-However you choose to price meal plans, creating them should be simple. Eat This Much Pro helps you generate personalized meal plans for each client’s goals, making it easy to include meal planning in your coaching services.
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-Pricing Nutrition Services as a Personal Trainer Many personal trainers offer nutrition support alongside their training services, but what that looks like can vary from one coach to another. For some, it’s a simple add-on that covers healthy eating advice and general nutrition education. Others build nutrition into their coaching with habit support, accountability, calorie or macro targets, and regular nutrition check-ins.
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-Some trainers also offer nutrition as a premium service. This might include personalized meal plans , regular check-ins, progress reviews, recipe recommendations, and ongoing support between sessions. Because these services take more time to deliver, they’re often priced separately or included as part of a higher-tier coaching package.
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-How much you can charge depends on the level of support you’re providing. A trainer giving general nutrition advice won’t usually charge the same as one creating personalized meal plans and providing ongoing coaching throughout the week.
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-As with nutrition coaches, personal trainers should work within their qualifications and local scope of practice. General nutrition education, habit coaching, and accountability are commonly included in personal training, but medical nutrition therapy and nutrition advice for medical conditions should only be provided by appropriately qualified professionals.
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-Save Time With Automated Client Meal Planning The time spent creating and updating meal plans has a direct impact on how profitable your coaching business is. The longer each plan takes to build and maintain, the fewer clients you can support without increasing your workload. That’s where professional meal-planning software can make a real difference.
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-Generate Personalized Meal Plans in Minutes Software such as Eat This Much Professional can dramatically reduce the time it takes to create personalized meal plans. Instead of building every plan from scratch, you can generate meal plans based on each client’s calorie and macro targets, dietary preferences, food allergies, budget, and nutrition goals.
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-As a client’s needs change, you can quickly update their meal plan without starting again from scratch. That means less time spent calculating nutrition, searching for recipes, and making manual changes after every review, leaving you with more time to focus on coaching your clients.
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-Give Clients Everything They Need A meal plan is only part of the service. Clients also need recipes, nutrition information, and grocery lists to help them follow it day to day. Professional meal planning software can generate these automatically and reduce the amount of manual work involved in preparing client resources.
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-Many meal planning platforms also let coaches deliver plans using branded PDFs and emails, creating a more polished client experience without spending extra time formatting documents.
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-Manage More Clients Without Increasing Your Workload As your client list grows, manual meal planning becomes harder to manage. Eat This Much gives you a central place to manage clients, store meal plans, reuse recipes, and create personalized plans without repeating the same work for every client.
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-Reducing the time spent on meal planning doesn’t just make your day easier, it also improves your effective hourly rate. This means you can spend more time coaching clients, take on more clients without significantly increasing your workload, or provide a more personalized service at the same price.
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-Ready to spend less time building meal plans and more time coaching your clients? Start your free trial today and see how Eat This Much Professional can help you deliver personalized nutrition faster.
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-Set Your Rates With Confidence Successful nutrition coaching isn’t just about delivering good advice. It’s about building a pricing model that reflects everything that goes into supporting your clients, from consultations and accountability to meal planning, progress reviews, and ongoing communication.
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-The more accurately you understand the time involved in delivering your service, the easier it becomes to price your coaching sustainably. That allows you to invest more in your clients, grow your business with confidence, and avoid undervaluing the work that happens outside scheduled sessions.
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-If meal planning is part of your coaching, the right tools can also help reduce the time spent on repetitive administrative tasks. That means you can spend less time creating plans and more time doing what clients are actually paying you for: helping them achieve lasting results.
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-Frequently Asked Questions How much should a beginner nutrition coach charge? New nutrition coaches often charge between $50 and $75 per hour while they build experience and testimonials. However, your prices should also reflect your business costs, the time required to support clients, and the services you include, rather than simply matching what other beginner coaches charge.
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-Should I charge hourly or monthly for nutrition coaching? It depends on the type of service you provide. Hourly pricing works well for one-off consultations, while monthly coaching is often better suited to ongoing support that includes check-ins, accountability, meal-plan updates, and messaging between sessions.
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-Should meal plans be included in nutrition coaching? Many coaches include personalized meal plans as part of premium coaching packages, while others offer them as an optional add-on. If meal planning requires significant time to create and update, your pricing should reflect that additional work.
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-Can personal trainers charge for nutrition coaching? Many personal trainers offer general nutrition education, habit coaching, and accountability alongside their training services. The exact advice they can provide depends on their qualifications and local regulations, so it’s important to work within your professional scope of practice.
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-How long should a nutrition coaching program last? There’s no single answer, but many nutrition coaching programs run for 8 to 12 weeks. Longer programs are common when clients need ongoing accountability, behaviour change, or support maintaining long-term results.
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-How many clients can a nutrition coach manage? The number depends on how much support each client receives. Coaches offering weekly consultations, personalized meal plans, and regular messaging will usually manage fewer clients than those providing less frequent check-ins or group coaching. Using meal-planning and client management software can also help coaches work more efficiently.
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-Can I charge more for specialized nutrition coaching? Yes. Coaches who specialise in areas such as sports nutrition, weight management, plant-based nutrition, or corporate wellness often charge higher rates because they provide more targeted expertise and solve more specific client problems.
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-Do I need meal-planning software as a nutrition coach? Not necessarily, but meal-planning software can significantly reduce the time spent creating, updating, and delivering personalized meal plans. For coaches who regularly provide meal plans, it can help improve efficiency and reduce the amount of non-billable work.
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How to Meal Plan for One Without Wasting Food (or Losing Your Mind)
- Thu, 23 Jul 2026 16:03:34 +0000
- /blog/?p=1069
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- Everything about buying and cooking food in this country assumes you’re feeding a household. Recipes default to four servings, chicken breasts come in packs of six, and a single head of lettuce is three times what one person can reasonably eat before it turns to mush in the back of the fridge. If meal planning for one has ever felt harder than it should be, that’s because the entire system is working against you.
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-Whether you’re living alone by choice, newly single, or just tired of watching half a bag of spinach slowly decompose every week, more recipes won’t fix the problem. What you need is a system for how to buy, cook, and store food when you’re the only person at the table.
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-The Food System Is Rigged Against Solo Eaters People who live alone throw away more food per-person than larger households, and the reason is baked into how groceries are packaged and sold. Research on household food waste patterns has consistently found that as household size increases, per-capita waste goes down. You’re probably no worse at planning than anyone else, it’s just that the food system wasn’t built for you.
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-Think about the math for a second. A bag of pre-washed salad greens is about 5 ounces, which works out to roughly three portions, but the greens start wilting after four or so days so you’re in a race against time. A bunch of bananas is five or six, and you’ll eat maybe three before the rest turn brown.
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-A standard recipe is generally for four servings, and halving it sounds simple until you realize you can’t easily halve an egg, that spice ratios get weird at smaller volumes, and that you end up with half-used cans and jars cluttering the fridge. The whole food ecosystem was built around families, and cooking for one means constantly fighting that default.
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-The NRDC’s city-level food waste study measured waste across three major US cities and found an average of 3.5 pounds per person per week. For someone living alone, that rate runs even higher because there’s nobody else in the household to absorb the surplus from a family-sized bag of carrots or a recipe that made four portions when you only needed one.
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-There are 38.5 million single-person households in the US right now, making up 29% of all households, up from 19% in 1974. The number keeps growing, but the food industry hasn’t caught up. Grocery stores still arrange everything around the assumption that you’re feeding at least two people, and most recipe sites still treat “serves 4” as the default.
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-The Cook-Once-Eat-Twice Rule Most meal planning advice tells you to plan your meals, build a list, prep on Sunday, and cook through the week. While that advice usually works great, when you are cooking for one there’s one rule that trumps all of the others: every time you cook, you should be making at least two servings.
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-You eat one tonight and the second becomes tomorrow’s lunch or goes straight in the freezer. This one habit, more than any other, is what makes solo meal planning actually realistic. It means you’re only actively cooking three or four nights a week, but you’re eating home-cooked food almost every night. The leftover portion does the work for you on the nights you don’t feel like standing at the stove.
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-This changes how you choose recipes, too. Instead of looking for meals that scale down to one serving (which often means odd ingredient quantities and recipes that don’t quite work), you divide the four-serving meals by half and cook normal two-serving recipes and bank the extra. A pot of chili, a sheet pan of roasted chicken and vegetables, a batch of fried rice. These all produce two clean portions without any awkward math.
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-Over the course of two to three weeks, this habit builds a freezer stockpile almost without you noticing. By week three, you’ll have 6-8 different frozen meals stacked up, and that changes the entire dynamic. Dinner on a tired Thursday isn’t a $25 delivery order anymore. It’s picking something from the freezer and heating it up in a couple of minutes.
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-The cook-once-eat-twice approach works even better when you don’t have to decide what to cook in the first place. Eat This Much automatically creates a personalized meal plan with recipes that include leftovers, builds your grocery list, and makes meal planning for one take just a few minutes each week.
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-Shopping Strategies That Work for One The grocery store is where solo meal planning either holds together or falls apart, and the standard advice about buying in bulk and stocking up on sales doesn’t really apply when half of everything you buy goes bad before you can use it.
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-Buy Loose, Not Bagged This is the single most impactful shopping change for anyone cooking for one. Two carrots from the loose bin instead of a 2-pound bag. Three tomatoes instead of a clamshell of six. One bell pepper, not three in a shrink-wrapped pack. It feels minor, but it eliminates most of the fresh-produce waste that makes solo grocery shopping so frustrating. You’re buying exactly what you need for this week’s meals and nothing more.
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-Not every store makes this easy, though. Some have moved almost entirely to pre-packaged produce, and if yours is one of them, farmers’ markets and smaller grocery stores tend to be better for loose buying. It’s worth the trip if food waste has been a consistent problem.
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-Make Friends with the Freezer Aisle Frozen vegetables deserve a much better reputation than they get. They’re picked and frozen at peak ripeness, so the nutritional content is comparable to fresh and often better than “fresh” produce that spent a week in transit before sitting on a store shelf for another three days. For solo cooks, the real advantage is portioning because you can pour out exactly what you need and put the rest back in the freezer.
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-Frozen proteins work the same way. A bag of frozen shrimp, individually frozen chicken breasts, or frozen ground turkey lets you pull out one serving at a time instead of committing to a family-sized pack that you have to use within two days.
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-Use The Butcher Counter Trick If your grocery store has a butcher counter, use it. You can ask for a single chicken breast, two pork chops, or a quarter pound of ground beef. Most butcher counters will portion to whatever size you need, and it saves you from buying a full-size pack, using one piece, and freezing the rest in a giant clump that you’ll never actually defrost properly.
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-When full-size or family packs are significantly cheaper per pound and the savings justify it, buy the pack but repackage immediately. Single-serving portions in individual freezer bags, labeled with the date and contents. This takes five minutes after you get home from the store and prevents the “mystery meat” situation where unlabeled freezer bags pile up for months.
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-Build a Solo Pantry The backbone of solo cooking is a pantry full of ingredients that don’t punish you for being one person. Canned beans, rice, pasta, eggs, jarred sauces, shelf-stable grains like quinoa, and whatever spices you actually use (not the 30-jar spice rack you bought once and forgot about). These form the base layer of dozens of fast meals, and they’ll wait patiently in your cabinet for weeks or months without going bad.
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-When combined with one or two fresh ingredients and a frozen vegetable, a well-stocked pantry can cover most weeknight dinners without a dedicated grocery trip.
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-Your Freezer Is Your Most Important Tool Most meal planning advice treats the freezer as an afterthought, somewhere leftovers go when you can’t eat them fast enough. For solo cooks, the freezer needs to be the center of the entire system. It’s not where food goes to die. It’s your second pantry, the thing that makes the whole operation work.
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-The key habit is portioning everything into single servings before it goes in. Most people dump an entire pot of soup into one big container and then deal with the annoyance of defrosting and reheating a quantity they can’t finish in one sitting. Single portions mean you pull out exactly one meal and the rest stays frozen and ready for another night.
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-FoodSafety.gov’s cold storage charts are worth bookmarking for the fridge side of things (cooked poultry lasts 1-2 days, cooked meats and stews 3-4 days), but the freezer is where solo cooks get their real advantage. Most cooked meals keep for 2-3 months in the freezer without losing quality, which means your Tuesday chilli is still a perfectly good Thursday dinner six weeks later.
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-Label everything with the date and contents every time. A roll of masking tape and a Sharpie close to your kitchen counter is all it takes. Some people keep a running list on the freezer door, which solves the “I know there’s food in there but I don’t know what any of it is” problem that eventually leads to ordering takeout anyway.
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-How to Stay Motivated When Cooking for One Cooking for one doesn’t carry the same social feedback loop as cooking for a family or a partner. There’s no one to appreciate the effort or sit across the table from, and honestly, on some nights the whole thing just feels pointless. A bowl of cereal or a delivery order wins by default, and no amount of Pinterest boards full of beautiful one-pot meals is going to change that.
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-This is the most underrated challenge in solo meal planning, and most advice ignores it because it’s not really a planning problem, it’s a motivation problem. The cook-once-eat-twice habit and the freezer stockpile exist specifically so that on the nights you don’t want to cook (and there will be plenty of them), you still have a home-cooked fallback that takes less time than opening a delivery app.
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-Plan at least one or two nights per week where you aren’t cooking on purpose. Not because you failed at the plan, but because the plan includes nights off. Leftovers, a freezer meal, eggs and toast, or takeout if you feel like it. These pre-scheduled breaks keep the rest of the week’s plan from collapsing when your motivation dips.
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-There is also something to be said about cooking for yourself. Cooking for one means zero compromise. Nobody else’s preferences, nobody else’s schedule, nobody else’s allergies or aversions dictating what’s for dinner. You eat what you want, when you want, and there’s a real freedom in that even if it doesn’t always feel that way.
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-A Week in the Life of a Solo Meal Planner Here’s what a realistic week of solo meal planning could look like. The focus isn’t the specific recipes but the pattern of ingredient overlap, the cook-once-eat-twice rule in action, and strategic nights off.
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-Monday: Sheet pan chicken thighs with roasted broccoli and rice. Cook more rice than you need on purpose so you can use it for dinner tonight, and the extra rice carries forward to two more meals this week. (Active cooking time: 35 min.)
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-Tuesday: Black bean tacos with avocado, salsa, and Monday’s leftover rice. No real cooking involved, just assembly. (Active cooking time: 10 min.)
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-Wednesday: Fried rice using the last of the leftover rice, frozen stir-fry vegetables, an egg, and soy sauce. You can even make enough for two portions and freeze one. (Active cooking time: 15 min.)
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-Thursday: Night off. Grab something from the freezer stockpile, make breakfast for dinner, or order food without guilt.
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-Friday: Pasta with jarred marinara, ground turkey from the butcher counter, and a side salad. Freeze one portion of the pasta for next week’s freezer stash. (Active cooking time: 20 min.)
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-Saturday and Sunday: Mix of social meals, leftovers, and simple cooking. Sunday evening is also when next week’s three or four dinners get chosen and prepped.
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-The thing to notice is that one chicken purchase on Monday feeds three separate meals across the week. The rice cooks once and shows up in three different forms. Thursday is a deliberate break. Friday adds to the freezer stockpile. Four nights of active cooking covers the full week, and every cooking session feeds more than one meal.
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-Adapting the System to Your Diet The solo-specific principles (cook-once-eat-twice, buy loose, freezer as second pantry) layer on top of whatever dietary pattern you follow. However, there are some instances where solo cooking creates unique advantages or friction:
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-Keto and low-carb plans actually pair well with the freezer-heavy approach because high-fat meals (casseroles, stews, curries, anything coconut-milk-based) freeze exceptionally well. The solo advantage is that you don’t have to accommodate a household that isn’t on the same eating plan.Vegan and vegetarian solo eaters tend to fall into a protein-variety rut faster than anyone else. When you’re only cooking for yourself, it’s easy to default to beans and tofu every night because they’re cheap and familiar. Push yourself to rotate: lentils one night, tempeh another, chickpeas later, edamame in a stir-fry on the weekend.Calorie-specific plans are where solo cooking gets genuinely hard without a tool helping you. Hitting a consistent calorie target across a week is difficult enough when you’re sharing meals with someone, but for one person, where a single oversized portion throws off the entire day, eyeballing it just doesn’t work reliably. This is where meal planning tools earn their keep: set your calorie target, macro split, and dietary preferences, and it generates a full week calibrated to your numbers.
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-calorie calculator to find your starting target.
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-Make Solo Meal Planning Stick The biggest mistake solo cooks make is trying to shrink family-sized meal planning into a one-person version. That’s how you end up with half-used ingredients, recipes that don’t quite work at small scale, and a fridge full of leftovers you can’t get through fast enough.
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-The better approach is a system designed from the ground up for one: cook-once-eat-twice as the default, loose produce over pre-bagged, a freezer that works as a backup pantry, and built-in nights off so the plan survives the weeks when cooking feels like too much effort.
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-Start this week. Pick three dinners, make each one yield two servings, and freeze what you don’t eat the next day. Or if the planning itself is the part you dread, let Eat This Much generate your first week based on your calorie target and preferences. Either way, you’ll waste less food, spend less money, and eat better than you did last week.
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-Frequently Asked Questions How do I stop wasting food when I cook for one? Three habits cover most of it: cook every meal to yield two servings (eat one, freeze one), buy fresh produce loose in small quantities rather than pre-bagged, and treat your freezer as a working pantry you pull from regularly rather than a place food goes to be forgotten.
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-Is it cheaper to meal plan or just buy prepared food? For a single person, the savings from meal planning are mostly about waste reduction rather than bulk buying. The EPA estimates the average American throws away $728 worth of food per year. Solo meal planners who portion and freeze consistently cut that significantly, which more than covers the small extra effort of planning.
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-What are the best meals to batch cook for one? Anything that freezes well and reheats in a single portion: chili, soups and stews, curries, pasta bakes, grain bowls (freeze the grain and protein, add fresh greens when reheating), and marinated proteins that you can defrost and cook in 15 minutes. The ideal solo batch recipe gives you two servings, not six.
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-How do I stay motivated to cook when it’s just me? Build the system so motivation is optional on most nights. If your freezer has 6-8 meals in it, you only need enough motivation to cook three or four times per week, and the freezer handles the rest. On the emotional side, lean into the freedom: cook exactly what you want, eat at whatever time suits you, and experiment without worrying about anyone else’s opinion.
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GLP-1 Diet Explained: What It Is and How It Supports Weight Loss
- Thu, 02 Jul 2026 11:59:43 +0000
- /blog/?p=1089
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- GLP-1 diets have become one of the biggest topics in nutrition, largely because medications like Ozempic, Wegovy, and Mounjaro have transformed how people approach weight loss. But despite the name, there isn’t one official “GLP-1 diet.” Instead, it refers to an eating pattern designed to complement GLP-1 medications by prioritising nutrient-dense, high-protein foods that support muscle maintenance, help manage side effects, and make it easier to meet your nutritional needs while eating less.
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-If you’re taking Ozempic, Wegovy, Mounjaro, or Zepbound, you’ve probably been told to “eat healthy.” That’s not wrong, it’s just nowhere near enough guidance for a situation that is actually different from ordinary dieting. GLP-1 medications change how your body handles hunger, digestion, and cravings in ways that make your old eating habits risky in ways that sneak up on you.
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-What is a GLP-1 diet? A GLP-1 diet isn’t a specific diet with strict rules or a list of foods you must eat. Rather, it’s an eating approach designed to work alongside GLP-1 medications such as Ozempic, Wegovy, and Mounjaro. Because these medications reduce appetite and slow stomach emptying, the focus shifts from simply eating less to making every meal count nutritionally.
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-It prioritizes high-protein foods, fiber-rich carbohydrates, and nutrient-dense foods to protect muscle, manage side effects like nausea and constipation, and make every smaller-than-usual meal count. While the exact foods and calorie intake vary from person to person, the overall principles remain the same: prioritise quality nutrition, stay hydrated, and build sustainable eating habits that support long-term weight management.
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-What Is GLP-1 Medication? GLP-1 stands for glucagon-like peptide-1, a hormone produced in your gut. It does several things at once:
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-Triggers insulin release in response to food
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-Slows the movement of food from your stomach into your intestines
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-Sends fullness signals to your brain.
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-GLP-1 medications reproduce this at levels your body can’t produce naturally, which is what makes them effective for weight loss.
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-The most widely used ones right now are semaglutide (sold as Ozempic for diabetes management and Wegovy for weight loss) and tirzepatide, which targets both GLP-1 and a second hormone called GIP (Mounjaro for diabetes, Zepbound for weight loss). According to a 2024 KFF Health Tracking Poll , 1 in 8 US adults has now taken a GLP-1 medication.
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-How GLP-1 Medications Change the Way You Eat GLP-1 medications change the way your body regulates hunger and fullness, which is why many people naturally eat less without feeling as deprived as they would on a traditional calorie-restricted diet.
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-Rather than relying on willpower alone, these medications work with your body’s natural appetite signals, making it easier to reduce calorie intake on average by 16–39% .
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-One of the biggest changes is reduced appetite. Many people find they feel satisfied after eating much smaller meals and are less likely to think about food throughout the day. This can make sticking to a calorie deficit feel more manageable than with other weight loss approaches.
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-GLP-1 medications also slow stomach emptying, meaning food stays in your stomach for longer. This is what makes a small meal feel filling for hours. It’s also why greasy, rich, fried foods become harder to tolerate on these medications, as they sit in your stomach longer and have more opportunity to cause nausea.
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-Another common effect is reduced cravings, especially for highly processed, high-calorie foods. While cravings don’t disappear completely for everyone, many people on GLP-1s report a reduced desire to eat sugary, starchy, and high-fat foods. However, this doesn’t mean you’ll crave healthy food, usually, you just won’t crave much of anything.
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-Because of these combined effects, portion sizes naturally become smaller and people find they can no longer finish meals they previously considered normal.
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-Research shows that up to 40% of weight lost during GLP-1 treatment can come from fat-free mass , including muscle. Losing muscle slows your metabolism, reduces strength, and makes long-term weight maintenance harder. This is why food quality becomes even more important. When you’re eating fewer calories overall, every meal needs to provide as much nutrition as possible.
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-Prioritising protein, fibre, vitamins, minerals, and healthy fats helps support muscle maintenance, energy levels, and overall health while reducing the risk of nutrient deficiencies. Rather than focusing solely on eating less, a GLP-1 diet focuses on making the food you do eat count.
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-Why a GLP-1 Diet Is Different from Just “Eating Healthy” General healthy eating advice still applies when you’re taking GLP-1 medications, but the way these medications affect your appetite means your nutritional priorities change. Because you’re likely eating 30–40% less food, it’s no longer enough to simply choose healthy foods, every nutritional decision carries more weight and every meal needs to deliver as much nutrition as possible.
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-The goal isn’t just to eat well, a GLP-1 diet focuses on getting the maximum nutritional value from every meal to support weight loss while helping you get the most from your medication.
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-One of the biggest differences is that hunger is no longer a reliable guide. Many people on GLP-1 medications don’t feel hungry enough to eat regular meals, making it easy to consume too little protein, fibre, or essential vitamins and minerals. When overall food intake drops, the risk of nutritional deficiencies increases much faster than many people realise.
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-In fact, a 2024 joint scientific statement from the American College of Lifestyle Medicine and several partner organisations identifies inadequate nutrient intake as a key nutritional risk for people taking GLP-1 medications. The statement recommends prioritising a dietary pattern rich in vegetables, fruits, whole grains, lean protein foods, low-fat dairy or dairy alternatives, and healthy fats. That’s why a GLP-1 diet prioritises nutrient-dense foods that provide more nutrition in smaller portions.
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-The foods you eat can also have a significant impact on how well you tolerate the medication. Nausea, constipation, bloating, and acid reflux are among the most common side effects, especially during the first few months of treatment. Large meals, fried foods, alcohol, and spicy foods can make these symptoms worse, while smaller portions and simpler, easy-to-digest meals are often better tolerated.
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-Protein also becomes a much higher priority than it might be in a general healthy eating plan. During weight loss, your body can lose muscle as well as fat. Eating enough protein helps preserve lean muscle mass, supporting strength, metabolism, and long-term weight management.
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-In many ways, a GLP-1 diet is more intentional than simply “eating healthy.” Rather than changing what healthy eating looks like, a GLP-1 diet changes what you need to prioritise.
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-Build a personalized GLP-1 meal plan in minutes! Set your calorie and protein goals, generate a weekly meal plan, and automatically create your grocery list.
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-The Core Principles of a GLP-1 Diet There isn’t a single “GLP-1 diet” that everyone should follow. Instead, there are a handful of evidence-based nutritional principles that help you get the most from GLP-1 medications while supporting healthy, sustainable weight loss. These recommendations are designed to help you meet your nutritional needs, preserve muscle mass, and minimise common side effects while eating less overall.
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-Prioritise Protein Protein is one of the most important nutrients on a GLP-1 diet because it’s also one of the easiest to underconsume when your appetite drops. Eating enough protein helps preserve lean muscle mass during weight loss, supports recovery after exercise, and keeps you feeling fuller for longer.
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-Many experts recommend aiming for around 25–30 grams of protein per meal, with a daily intake of approximately 1.2 grams of protein per kilogram of body weight , although your exact needs will depend on factors such as your age, activity level, and weight loss goals.
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-Protein is the nutrient most at risk when appetite drops. The clinical target is 25–30 grams per meal, with a daily total of roughly 1.2 grams per kilogram of body weight — about 80 grams per day for a 150-pound person, or around 110 grams for a 200-pound person.
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-One practical tip that comes directly from clinical guidance is to eat your protein first at each meal, before vegetables and carbs. Because GLP-1 medications make you feel full more quickly, it’s easy to leave the protein on your plate if you start with other foods. Eating a few bites of chicken, fish, Greek yogurt, tofu, or another protein source first helps make sure you’ve covered your most important nutritional priority before fullness sets in.
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-Good protein sources include chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, chickpeas, and beans. On days when solid food is hard to tolerate (especially in early weeks or after a dose increase), a protein smoothie or shake can also be a convenient way to meet your daily target.
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-Eat Plenty of Fibre Fibre plays an important role in a GLP-1 diet. It supports digestive health, helps keep you full between meals, and may reduce one of the most common side effects of GLP-1 medications: constipation.
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-The general recommended daily intake is 25 grams of fibre per day for women and 38 grams per day for men. If your current intake is low, increase it gradually rather than all at once, as a sudden increase can cause bloating and digestive discomfort.
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-Aim to include a variety of fibre-rich foods such as vegetables, fruit, legumes, oats, whole grains, nuts, and seeds. Berries, apples with the skin on, broccoli, Brussels sprouts, lentils, black beans, sweet potatoes, and chia seeds are all excellent choices. Chia seeds are particularly useful because just one ounce provides around 10 grams of fibre, making them an easy addition to yogurt, oatmeal, or smoothies without a lot of added volume.
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-Choose Nutrient-Dense Foods Nutrient-dense foods provide high levels of protein, fibre, healthy fats, vitamins, and minerals without relying heavily on added sugars or highly processed ingredients.
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-Build most of your meals around whole foods such as vegetables, fruit, lean proteins, whole grains, legumes, dairy or fortified dairy alternatives, nuts, seeds, and healthy fats like olive oil or avocado.
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-Healthy fats are also an important part of a balanced diet because they help your body absorb vitamins A, D, E, and K. However, because large amounts of fat can worsen nausea or acid reflux in some people taking GLP-1 medications, many people find it more comfortable to include smaller portions throughout the day, such as a drizzle of olive oil on vegetables, a tablespoon of almond butter in a smoothie, a quarter of an avocado with lunch, rather than eating one high-fat meal.
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-Stay Hydrated GLP-1 medications can reduce more than just your appetite, research shows they may also reduce the sensation of thirst . This means you can go through a whole day genuinely underhydrated without feeling thirsty. Combined with eating less and potential side effects such as nausea or vomiting, this can make dehydration more common than many people realise.
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-Aim to drink around 8–10 cups (2–2.5 litres) of water or other low-calorie drinks each day, adjusting your intake based on your activity level, climate, and individual needs. Sipping fluids consistently throughout the day is often more comfortable than drinking large amounts at once, more so if you’re already feeling full.
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-If nausea is making it difficult to drink enough water, options such as ginger tea or electrolyte drinks may be easier to tolerate.
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-Common Misconceptions About the GLP-1 Diet As GLP-1 medications have become more popular, so have misconceptions about how you should eat while taking them. Here are some of the most common myths—and what the evidence actually says.
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-There Isn’t One Official GLP-1 Diet Despite the name, there isn’t an official “GLP-1 diet” endorsed by healthcare organisations or medication manufacturers. The term refers to an eating pattern that complements GLP-1 medications by helping you meet your nutritional needs, manage side effects, and support healthy weight loss.
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-While individual recommendations may vary, the overall principles, prioritising protein, fibre, hydration, and nutrient-dense foods, remain largely the same.
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-You Don’t Need to Cut Out Carbohydrates Completely Some people assume that taking a GLP-1 medication means following a low-carb diet , but that’s not the case. Carbohydrates are an important source of energy and can provide valuable fibre, vitamins, and minerals.
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-Rather than eliminating them, focus on choosing higher-quality options such as oats, brown rice, quinoa, fruit, vegetables, and legumes while limiting highly refined carbohydrates and sugary foods.
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-GLP-1 Medications Don’t Replace Healthy Eating GLP-1 medications can make it easier to eat less by reducing appetite and increasing fullness, but they don’t eliminate the need for a balanced diet. The quality of the food you eat still affects your protein intake, vitamin and mineral status, digestive health, energy levels, and long-term weight management. The medication is a tool, not a replacement for good nutrition.
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-Eating Less Doesn’t Mean Nutrition Matters Less A common misconception is that because you’re eating fewer calories, you don’t need to think as much about what you eat. In reality, the opposite is true. When your food intake decreases, every meal becomes more important.
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-Choosing nutrient-dense foods helps ensure you’re still getting enough protein, fibre, healthy fats, vitamins, and minerals despite eating smaller portions.
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-You Don’t Have to Be Perfect Following a GLP-1 diet doesn’t mean every meal has to be perfectly balanced or that you can never enjoy your favourite foods. The goal is to build eating habits that are sustainable over the long term.
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-Occasional treats or meals that don’t fit the ideal pattern won’t undo your progress, the focus should be on consistency rather than perfection.
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-What to Eat on a GLP-1 Diet Once you understand the principles of a GLP-1 diet, choosing the right foods becomes much simpler. The goal is to build meals around nutrient-dense, minimally processed foods that provide plenty of protein, fibre, healthy fats, and essential vitamins and minerals. While everyone’s preferences and tolerances differ, the following foods are a great place to start.
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-Lean proteins: Chicken breast, turkey, fish, shrimp, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, chickpeas, and beans.Fibre-rich fruit and vegetables: Spinach, broccoli, kale, Brussels sprouts, carrots, sweet potatoes, berries, apples, pears, and other colourful produce.Whole grains: Oats, quinoa, brown rice, barley, and whole-grain bread or wraps in appropriate portions.Healthy fats: Avocado, olive oil, nuts, seeds, and oily fish such as salmon.
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-During the first few weeks of treatment (or after increasing your dose) you may find softer, easy-to-digest foods more comfortable than larger, heavier meals. Options such as Greek yogurt, cottage cheese, scrambled eggs, overnight oats, protein smoothies, or natural applesauce can be easier to tolerate while still providing valuable nutrition.
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-For a more detailed breakdown of the best foods to eat, including serving sizes and protein content, see our What to Eat on a GLP-1 Diet guide.
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-Foods That Naturally Stimulate GLP-1 One question that often comes up is whether certain foods can naturally increase GLP-1 levels. The answer is yes! But only to a limited extent.
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-Your body naturally produces GLP-1 after you eat, and some foods appear to stimulate a greater release of this hormone than others. However, it’s important to understand that these natural increases are much smaller and shorter-lasting than the effects of GLP-1 medications. While diet can support your body’s natural GLP-1 response, it can’t replicate the effects of these medications.
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-Research suggests the following foods may help stimulate your body’s natural GLP-1 production:
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-Protein-rich foods , including eggs, chicken, fish, Greek yogurt, tofu, and legumes.Fibre-rich foods , particularly oats, barley, beans, lentils, fruit, and vegetables.Healthy fats , such as olive oil, avocado, nuts, and seeds.Fermented foods , including yogurt and kefir, which may support a healthy gut microbiome that plays a role in GLP-1 production, although research in this area is still emerging.
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-Perhaps the most interesting takeaway is that these are the same foods already recommended as part of a balanced GLP-1 diet. Whether you’re taking a GLP-1 medication or simply trying to support your body’s natural GLP-1 production, the nutritional advice remains largely the same: prioritise protein, fibre, healthy fats, and minimally processed whole foods.
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-What to Avoid on a GLP-1 Diet No foods are completely off-limits on a GLP-1 diet, but some are more likely to worsen side effects or make it harder to meet your nutritional goals.
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-Many people find that fried or greasy foods are harder to tolerate because GLP-1 medications slow stomach emptying, which can increase feelings of nausea or fullness. Ultra-processed foods and sugary drinks are also worth limiting, as they provide plenty of calories but relatively little protein, fibre, or other essential nutrients.
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-Some people may also notice that alcohol or spicy foods make symptoms such as nausea, heartburn, or acid reflux worse, although tolerance varies from person to person. While there is no known dangerous interaction between alcohol and GLP-1 medications, studies have found that many people naturally reduce their alcohol intake after starting treatment without intending to because the medication seems to lower the desire for it.
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-What a GLP-1 Diet Looks Like Day-to-Day A GLP-1 diet doesn’t have to be complicated. Rather than eating two or three large meals, many people find it more comfortable to eat five or six smaller, balanced meals and snacks spread throughout the day. This approach helps make protein and other key nutrients easier to consume while reducing the likelihood of nausea, bloating, or feeling overly full.
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-For example, a typical day might look like this:
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-Breakfast: Greek yogurt with blueberries and chia seedsMid-morning snack: Two boiled eggs with an appleLunch: Grilled salmon with spinach and quinoaAfternoon snack: Cottage cheese with cucumberDinner: Chicken breast with roasted broccoli and sweet potato
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-That structure hits roughly 100 grams of protein and 30+ grams of fiber, keeps each meal small enough to be comfortable, and doesn’t require anything unusual.
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-The exact foods you choose are less important than following the overall pattern. Aim to build each meal around protein, include plenty of fibre-rich plant foods, and keep portions small enough that they’re comfortable to eat. This makes it easier to meet your nutritional needs without feeling overly full.
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-Common Mistakes People Make on a GLP-1 Diet GLP-1 medications make eating less feel easier, but they can also create new challenges that many people don’t expect. Avoiding these common mistakes can help you get the best results from your medication while reducing the risk of side effects and nutritional deficiencies.
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-Not Eating Enough Protein Reduced appetite often means protein intake drops without you realising it. Since protein plays a key role in preserving lean muscle mass during weight loss, consistently eating too little can lead to muscle loss as well as fat loss.
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-Make protein the foundation of each meal and consider a protein shake if you’re struggling to meet your daily target through food alone.
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-Skipping Meals Because You’re Not Hungry It’s common to forget to eat when you’re taking GLP-1 medications, especially during the first few weeks of treatment. However, regularly skipping meals can make it difficult to get enough protein, fibre, vitamins, and minerals.
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-Instead of waiting until you feel hungry, try planning small, balanced meals or snacks at regular intervals throughout the day.
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-Not Drinking Enough Water GLP-1 medications can reduce your thirst as well as your appetite, making dehydration easier than you might expect. Drinking too little fluid can also contribute to constipation, headaches, and fatigue.
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-Keep a water bottle nearby and sip fluids consistently throughout the day rather than relying on thirst as your reminder to drink.
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-Eating Large Meals Because GLP-1 medications slow stomach emptying, large meals often cause more discomfort than smaller ones. Overeating can increase feelings of nausea, bloating, acid reflux, and fullness.
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-Eating smaller, balanced meals more frequently is usually a more comfortable approach and makes it easier to meet your nutritional needs over the course of the day.
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-Ignoring Side Effects Mild side effects such as nausea, constipation, bloating, or heartburn are common when starting GLP-1 medications or increasing your dose, but they shouldn’t simply be ignored. Often, small adjustments, such as eating smaller meals, choosing easy-to-digest foods, staying hydrated, or reducing greasy or spicy foods, can make a noticeable difference.
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-If side effects become severe, persistent, or make it difficult to eat or drink, it’s important to speak with your healthcare provider rather than trying to push through them.
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-Tools That Make Eating on a GLP-1 Diet Easier Meeting your protein target while eating fewer calories, planning several small meals each day, and keeping the right foods on hand can be challenging, especially when your appetite changes from one day to the next.
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-Fortunately, a few simple tools can make following a GLP-1 diet much easier.
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-A meal planning apps One of the biggest challenges on a GLP-1 diet is eating enough protein within a reduced calorie budget. A meal planning app that lets you set calorie and protein targets removes much of the daily guesswork by creating balanced meals that fit your goals.
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-Eat This Much is designed to do exactly that. Simply enter your calorie and protein targets (or use our Calorie Calculator to help) choose five meals per day (matching the eating pattern most dietitians recommend on GLP-1 medications), and it automatically generates a personalized meal plan along with a grocery list. This is extremely helpful on days when you don’t have much of an appetite or don’t feel like planning meals yourself.
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-Build a personalized GLP-1 meal plan in minutes! Set your calorie and protein goals, generate a weekly meal plan, and automatically create your grocery list.
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-Food Tracking Apps Tracking your food intake for the first few weeks can help you understand whether you’re consistently meeting your protein, fibre, and calorie goals. Many people are surprised to discover they’re eating far less protein than they thought once their appetite decreases.
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-Even short-term tracking can help identify nutritional gaps before they become a problem.
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-Work with a Registered Dietitian If you’re struggling to manage side effects, meet your nutritional needs, or adapt your diet to your health conditions, working with a registered dietitian can be invaluable. The 2024 joint scientific statement on nutrition and GLP-1 medications recommends involving a registered dietitian where appropriate, especially for people at risk of inadequate nutrient intake or muscle loss.
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-A dietitian can provide personalized advice that goes beyond the general guidance covered in this article.
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-Getting Started with a GLP-1 Diet Starting a GLP-1 diet doesn’t have to be complicated and overhaul your eating habits overnight. Rather than trying to change everything at once, focus on building a few sustainable habits that you can maintain over the long term.
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-Start by making protein the priority at each meal, include plenty of fibre-rich foods, choose mostly nutrient-dense ingredients, and eat smaller portions that feel comfortable. If side effects make eating difficult, adjust your food choices and meal timing rather than skipping meals altogether.
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-Remember that there’s no single “perfect” GLP-1 diet. The best approach is one that helps you consistently meet your nutritional needs while fitting your lifestyle and preferences. Over time, these small habits can make a significant difference to both your weight loss results and your overall health.
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-Frequently Asked Questions Do you have to follow a specific diet while taking GLP-1 medications? No. There isn’t a formal diet that you’re required to follow, but what you eat has a real impact on both your results and your side effects. Eating a balanced diet that prioritises protein, fibre, nutrient-dense foods, and adequate hydration can help you meet your nutritional needs, manage side effects, and support healthy, sustainable weight loss while taking GLP-1 medications.
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-How much protein do you need on a GLP-1 diet? Aim for around 25–30 grams of protein per meal, with a daily total of about 1.2 grams per kilogram of body weight. For a 150-pound person, that’s roughly 80 grams per day. Spread across five small meals, that’s around 16 grams per meal, which you can hit with a serving of Greek yogurt, a couple of eggs, or a portion of chicken. If you’re unsure how much protein you need, speak with a registered dietitian or healthcare professional.
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-Can you eat carbohydrates on a GLP-1 diet? Yes. Carbohydrates don’t need to be eliminated. Whole grains, fruit, vegetables, legumes, and other high-fibre carbohydrate sources can all be part of a healthy GLP-1 diet. The focus should be on choosing nutrient-dense carbohydrates and limiting highly processed or sugary options where possible.
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-Can you drink alcohol on a GLP-1? There are no known dangerous interactions between GLP-1 medications and alcohol. However, alcohol can worsen nausea and acid reflux, two things GLP-1s already tend to cause. Many people on these medications find they naturally drink less without trying to. If you do drink, small amounts with food are easier to tolerate than drinking on an empty stomach.
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-Is a GLP-1 diet the same as Mediterranean or keto? It overlaps with both but isn’t identical to either. It shares the emphasis on lean proteins, vegetables, whole grains, and healthy fats just like the Mediterranean diet , and it’s not intentionally low-carb like keto, though refined carbs are limited. The main difference is the focus on small, frequent meals and soft foods, neither of which is part of Mediterranean or keto diet guidelines .
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-Is a GLP-1 diet only for weight loss? Not necessarily. While many people follow a GLP-1 diet to support weight loss, the same nutritional principles can also help people taking GLP-1 medications for type 2 diabetes or other medical reasons. The goal is to support overall health, preserve muscle mass, reduce side effects, and ensure you’re getting adequate nutrition.
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-Can you naturally increase GLP-1 through food? Certain foods, including protein-rich foods, fibre-rich foods, healthy fats, and some fermented foods, can stimulate your body’s natural GLP-1 production. However, these effects are much smaller and shorter-lasting than those of GLP-1 medications and shouldn’t be considered a replacement for treatment.
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Low-Carb Diet: Complete Beginner’s Guide to Getting Started
- Tue, 30 Jun 2026 15:36:31 +0000
- /blog/?p=985
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- You cut back on carbs for a few days and the scale drops almost immediately. You feel lighter, less bloated, maybe even less hungry, then someone tells you it’s all water weight, carbs are essential, and cutting them is unsustainable. So which is it?
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-Low-carb diets have been around for decades, yet they are still misunderstood. Some people use them to lose weight. Others use them to stabilize blood sugar. And some try them briefly, feel better, and never quite understand why.
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-The reality is that “low-carb” can mean very different things depending on how it’s structured. Done thoughtfully, it can improve appetite control and metabolic markers. Done poorly, it can turn into a restrictive cycle of cutting foods without a clear plan. Understanding how a low-carb diet actually works makes all the difference.
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-Low-Carb Diet at a Glance
-Low-carb range: Typically 50-130g carbs per day (varies by person and goal)Very low-carb: 20-50g per day (more extreme; higher side effects)Foundation foods: Non-starchy vegetables, proteins, healthy fatsCommon mistake: Too little fiber and electrolytes early onWeight loss: Works for many people when calories are controlledBest approach: Focus on whole foods, not low-carb substitutes
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-What is a Low-Carb Diet? A low-carb diet simply means reducing the amount of carbohydrates you eat compared to a typical diet. It does not mean removing carbs entirely. Instead, it shifts the focus toward protein, healthy fats, and non-starchy vegetables, while limiting foods like bread, pasta, rice, sugar, and heavily processed snacks.
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-Carbohydrates are not “bad,” but lowering them changes how your body regulates blood sugar, hunger, and energy. The exact definition of low carb depends on how far you reduce them and what your goal is.
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-How Low Is “Low Carb”? There is no single number that defines it. Low-carb can range from moderate to very restrictive:
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-Moderate low-carb (100–150g per day): This is easier to sustain and works well for general weight loss and energy. You can include most vegetables and some whole grains.
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-Low-carb (50–100g per day): More restrictive. Stronger appetite control and faster initial results for many people. Limits most grains and starchy vegetables.
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-Very low-carb (20–50g per day): Similar to the keto diet but slightly more flexible. It often produces the fastest short-term changes, but it is also the hardest to maintain and may increase the likelihood of side effects.
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-Low-Carb vs Keto vs Low-Fat These three diets are often grouped together, but they’re not the same. Each one reduces something different:
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-low-carb focuses on lowering carbohydrates
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-keto pushes carbs extremely low to reach ketosis
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-a low-fat diet prioritises reducing fat intake instead.
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-The structure, flexibility, and long-term sustainability can vary significantly depending on which approach you choose.
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-The table below highlights the key differences so you can see how they compare side by side.
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-Low-Carb Keto Low-Fat Carbs per day 50-150g 20-50g High (45-65% of calories) Fat intake Moderate to high Very high Low Strictness Flexible Very strict Moderate Ease of adherence High Low to moderate Moderate Speed of results Steady Fast initially Steady
Why People Follow a Low-Carb Diet People choose low-carb diets for different reasons, and not all of them are about rapid weight loss. Some prefer the simplicity of tracking carbohydrates instead of counting every calorie. Others notice fewer blood sugar spikes and crashes when carbs are reduced, which can mean steadier energy and fewer afternoon slumps.
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-For people with type 2 diabetes, lowering carbohydrate intake may also help improve blood sugar control, sometimes reducing medication needs under medical supervision.
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-There is also a practical side. Cutting back on carbs often means eating fewer ultra-processed foods, since many of them are built around refined grains and added sugars. And for some people, low carb simply feels easier. They stay fuller on protein and fat, snack less, and find the structure fits their lifestyle better than other approaches.
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-Ready to start a low-carb diet that’s easy to stick to? Get free, fully customized, and nutritionally balanced meal plans built around your carb limits, calories and goals.
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-Benefits of a Low-Carb Diet A well-structured low-carb diet can lead to noticeable changes fairly quickly, especially in appetite, energy, and blood sugar control. The results depend on how it’s implemented and the quality of the foods chosen.
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-Weight Loss Many people see the scale drop within the first week. Some of that early loss is water weight, since carbohydrates are stored with water in the body. After that initial shift, fat loss can follow if overall calorie intake is lower.
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-One reason low-carb diets can support weight loss is appetite control. Meals built around protein, vegetables, and healthy fats tend to keep people fuller for longer, which often makes it easier to eat less without feeling like they are constantly restricting.
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-Health Benefits Lowering carbohydrate intake can improve blood sugar control, especially for people with type 2 diabetes or insulin resistance. Some individuals report fewer energy dips during the day and more stable mental focus. Triglyceride levels also often improve on blood tests.
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-That said, the benefits are not automatic. A low-carb diet based on whole foods will produce very different results than one built around processed, high-fat, low-carb products. Food quality still matters.
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-Risks and Side Effects Lowering carbohydrates changes how your body uses fuel. For most people, the adjustment is temporary, but it can feel uncomfortable in the first week or two.
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-Common early side effects include:
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-Headaches and fatigue – Sometimes called “carb flu” or “induction flu,” this happens as your body shifts toward burning more fat. It usually lasts 3–7 days.Constipation – Cutting carbs often means cutting fiber at first, especially if vegetables are not increased to compensate.Bad breath – As your body increases fat burning, certain byproducts can affect breath temporarily.Muscle cramps – These are often linked to fluid and electrolyte shifts.
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-These symptoms are usually short-lived and manageable with a few adjustments.
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-How to Reduce the Side Effects Most early issues come from fluid and electrolyte changes, not from carbohydrates themselves. A few simple steps can make the transition smoother:
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-Stay hydrated and replace electrolytes. Drink plenty of water and consider adding a pinch of salt to water occasionally. When carbs are reduced, your body releases stored water, which also shifts sodium levels.Prioritise fiber. Eat plenty of non-starchy vegetables. If needed, add chia seeds, ground flaxseed, or psyllium husk to support digestion.Do not cut calories aggressively at the start. Let your body adapt to lower carbs first. Once things feel stable, adjust calories if weight loss is your goal.Consider magnesium supplements. Your muscles might start to cramp as magnesium intake can drop when certain foods are reduced.
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-Who Should Be Extra Careful Low-carb diets are not appropriate for everyone without supervision. If you fall under any of the categories below, make sure to consult with a health care professional before making any changes to your diet.
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-People with type 1 diabetes as carbohydrate reduction significantly affects insulin requirements.Pregnant or breastfeeding women .People with kidney disease may need to limit protein, which is often higher on low-carb diets.Anyone with a history of eating disorders should approach carbohydrate restriction cautiously, as it can trigger restrictive patterns.People taking blood sugar–lowering medications may need dose adjustments under medical supervision.
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-What to Eat on a Low-Carb Diet A low-carb diet works best when it’s built around whole foods, not just removing bread and sugar. The goal is to centre meals on vegetables and protein, use fats intentionally, and include carbohydrates strategically.
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-Non-starchy vegetables should make up the base of most meals. Leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms, asparagus, and green beans are all low in carbohydrates and high in fiber and nutrients. These can be eaten generously.
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-Protein sources such as eggs, chicken, fish, lean beef, pork, tofu, and tempeh help maintain muscle and keep you satisfied between meals.
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-Healthy fats including olive oil, avocado, nuts, seeds, and nut butters add flavour and satiety. They are calorie-dense, so they should be used deliberately rather than poured freely.
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-Quality carbohydrates in smaller portions can still fit depending on your target. Berries, beans, lentils, Greek yogurt, and quinoa provide fiber and nutrients without pushing carb intake excessively high.
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-Healthy Low-Carb Snacks Snacks are optional, but if you need one, focus on protein or fat rather than refined carbs. The goal is to avoid turning “low-carb” into constant snacking on processed products.
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-Good options include:
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-Unsweetened Greek yogurt with a few berries
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-Hard-boiled eggs
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-Cottage cheese (if tolerated)
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-Almonds or other tree nuts
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-Celery or peppers with guacamole
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-Deli meat roll-ups with cheese
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-Jerky (check for added sugar)
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-Cheese sticks
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-The Simple Plate Method If you don’t want to count grams, structure your plate visually:
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-Half your plate: non-starchy vegetablesOne quarter: proteinThe remainder: healthy fats (half an avocado or similar)Optional: a small portion of quality carbs such as berries, beans, or a small serving of whole grains if your carb target allows
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-This approach keeps meals balanced and practical without needing to track every number.
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-Creating balanced low-carb meal plans that hit your carb targets and nutrient needs takes planning. If you want a low-carb meal plan personalized to your needs, automatically generate one complete with recipes and a grocery list with Eat This Much.
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-What to Avoid on a Low Carb Diet A low-carb diet is less about banning foods and more about recognising where carbohydrates add up quickly. Many high-carb foods are obvious, but others are marketed as healthy or harmless. Knowing what to limit makes the diet much easier to follow consistently.
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-Try to avoid as much as possible the following:
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-Sugary foods and drinks: Soda, fruit juice, sweetened coffee drinks, candy, and desserts are the fastest way to exceed your carb target. These spike blood sugar and rarely provide lasting fullness.Refined grains: White bread, regular pasta, white rice, and most breakfast cereals are high in carbohydrates and low in fiber. They digest quickly and often leave you hungry again soon after.Ultra-processed snacks: Chips, crackers, packaged baked goods, and snack bars can contain more carbohydrates than you expect, especially when portion sizes are small.“Low-fat” products: Many low-fat yogurts, sauces, and packaged foods replace fat with added sugar. Lower fat does not automatically mean lower carb.Hidden carbohydrates: Sauces, salad dressings, marinades, flavoured yogurts, and condiments often contain added sugars or starches. Reading labels on these items becomes important once you are actively tracking carbs.
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-Easy Low-Carb Swaps
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-Making a few simple ingredient swaps can significantly reduce your daily carb intake without completely changing the meals you enjoy. Replacing foods like white rice, pasta, bread, and wraps with lower-carb alternatives such as cauliflower rice, zucchini, lettuce wraps, or rice paper sheets helps cut carbs while still keeping meals filling and satisfying.
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-These easy low-carb swaps are practical, widely available, and simple to incorporate into everyday cooking.
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-7-Day Low-Carb Meal Plan Below is a simple example of what a balanced low-carb week can look like. It’s not a strict schedule, just a practical template to show how meals can be structured around vegetables, protein, and healthy fats while keeping carbohydrates controlled. Swap foods based on your preferences, budget, and carb target.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach and avocado Grilled chicken with side salad and olive oil dressing Baked salmon with roasted asparagus and cauliflower mash Cheese and almonds Tuesday Greek yogurt with almonds and berries Ground beef lettuce wraps with cheese, cucumber, and tomato Pork chops with roasted broccoli and peppers Celery sticks with peanut butter Wednesday Omelet with mushrooms and cheese Cobb salad with bacon, egg, avocado, and grilled chicken Garlic butter chicken thighs with green beans Hard boiled eggs Thursday Smoothie with almond milk, spinach, protein powder, and peanut butter Tuna salad with cucumber and olives Ground turkey with zucchini noodles and pesto Macadamia nuts Friday Fried eggs with turkey bacon and tomatoes Cauliflower rice bowl with shrimp and vegetables Bunless beef burgers with salad and coleslaw Olives and cucumber slices Saturday Cottage cheese with walnuts and cinnamon Chicken Caesar salad without croutons Grilled steak with sautéed spinach and mushrooms String cheese Sunday Low-carb pancakes made with almond flour Rotisserie chicken with roasted vegetables Pork belly with broccoli and cauliflower cheese Mixed nuts
Creating balanced low-carb meal plans that hit your carb targets and nutrient needs takes planning. If you want a low-carb meal plan personalized to your needs, automatically generate one complete with recipes and a grocery list with Eat This Much.
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-How To Get Started on a Low-Carb Diet Starting low-carb does not require a dramatic overhaul overnight. The most sustainable approach is structured, gradual, and practical. The goal is to lower carbohydrates while keeping meals balanced and realistic for your lifestyle.
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-Step 1: Decide How Low You’re Going “Low carb” can mean 120 grams per day or 40 grams per day. Decide which range fits your goal. If you are focused on general weight loss and energy stability, a moderate low-carb approach is often easier to sustain. If you are targeting blood sugar control, you may choose a lower range under medical guidance.
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-Step 2: Remove the Obvious Carb Sources Start with the biggest contributors: sugary drinks, desserts, white bread, pasta, and highly processed snacks. You do not need to eliminate every carb on day one, but removing the obvious sources creates immediate structure.
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-Step 3: Rebuild Your Meals Do not just subtract carbs, replace them. Base meals around non-starchy vegetables and protein, then add healthy fats intentionally. If your plate is balanced, you will feel fuller and less tempted to snack. If meals feel small or unsatisfying, you likely need more protein or vegetables.
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-Step 4: Manage the First Week Expect a brief adjustment period. You may feel slightly tired or foggy for a few days as your body adapts. Staying hydrated, adding salt to food, and not cutting calories aggressively at the same time helps reduce this transition phase. Most early discomfort passes within a week.
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-Step 5: Build a Routine You Can Maintain Find 3–5 low-carb meals you enjoy and rotate them. Practice reading labels. Plan ahead before eating out. The goal is consistency, not perfection. A low-carb diet works best when it becomes predictable and simple, not when it feels extreme or temporary.
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-The Bottom Line A low-carb diet can be an effective tool for weight loss, appetite control, and improving blood sugar for the right person. Many people find they feel fuller, snack less, and experience fewer energy crashes when carbohydrates are reduced thoughtfully.
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-But low carb is not magic. Results depend on food quality, overall calorie intake, and how sustainable the approach is for you. Replacing bread with vegetables and protein is very different from replacing it with processed “low-carb” products.
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-The key question is not whether low carb works in theory, but whether it works for your goals, health status, and lifestyle. If it helps you feel better and eat more intentionally, it may be a useful long-term strategy. If it feels restrictive or difficult to maintain, a more moderate approach may be a better fit.
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-Ready to start a low-carb diet that’s easy to stick to? Get free, fully customized, and nutritionally balanced meal plans built around your carb limits, calories and goals.
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-FAQs What is the purpose of a low-carb diet? The main purpose is to reduce carbohydrate intake so your body relies more on protein and fat for energy. For many people, this helps control appetite, stabilise blood sugar, and support weight loss. Some use it specifically to improve insulin resistance or manage type 2 diabetes under medical supervision.
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-How many carbs per day is considered low carb? It depends on the approach. Moderate low-carb usually falls between 100–130 grams per day. Lower-carb plans range from 50–100 grams, and very low-carb plans can drop to 20–50 grams. The right level depends on your goals and how your body responds.
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-Will I lose weight on a low-carb diet? You can, especially if lowering carbs helps you eat fewer calories overall. Many people feel fuller on protein and healthy fats, which makes it easier to reduce intake naturally. However, weight loss still depends on overall calorie balance.
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-Is low carb the same as keto? No. Keto is a very low-carb approach designed to push the body into ketosis. Low carb is broader and can include higher carb ranges that do not necessarily lead to ketosis. You can eat low carb without following strict keto rules.
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-Are carbs bad for you? Carbohydrates are not inherently bad. Whole-food carb sources like vegetables, fruit, and legumes provide fiber and nutrients. The issue is often refined carbohydrates and added sugars, not carbohydrates themselves.
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-Will I feel tired when eating low carb? Some people experience temporary fatigue, headaches, or brain fog in the first few days as their body adjusts. Staying hydrated and maintaining electrolytes can help. These symptoms usually resolve within a week.
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-Can I exercise on a low-carb diet? Yes. Light to moderate exercise is usually fine. High-intensity training may feel harder at first, but many people adapt over time. Athletes may need a slightly higher carb intake depending on performance demands.
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-Is a low-carb diet safe long term? For many healthy adults, a well-planned low-carb diet can be safe long term. However, people with type 1 diabetes, kidney disease, or those taking blood sugar medications should consult a healthcare professional before making major changes. Food quality and balance remain important.
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Best MyFitnessPal Alternatives in 2026 (10 Free and Paid Options)
- Thu, 11 Jun 2026 10:14:59 +0000
- /blog/?p=1045
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- MyFitnessPal has been the default calorie tracking app for over a decade, but 2026 has tested that loyalty. Between the recent redesign, features disappearing behind a paywall, and a free tier that just doesn’t satisfy its users anymore, more people are looking for a MyFitnessPal alternative than at any point in the app’s history.
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-We researched and tested over 20 calorie tracking and meal planning apps to find the ones that genuinely do something better than MFP. The 10 below range from free calorie trackers with impressive features, to automated meal planners that remove the daily decision of what to eat, to adaptive macro coaches that adjust your targets based on real results.
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-Whether you need a cheaper alternative to MyFitnessPal, a more accurate one, or something that takes an entirely different approach to nutrition, we found an option that fits.
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-Why People Are Switching From MyFitnessPal The recent redesign has moved many of the features that used to be free behind the Premium paywall, and the price tag now sits at $79.99/year. Some still consider MyFitnessPal to be free, but is it really? Technically yes, but the free tier is now so limited that most serious food and calorie trackers need Premium to get basic functionality like barcode scanning and custom macro goals.
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-Many users feel core tracking features should not require a subscription at all when other apps offer barcode scanning, full macro tracking, and verified databases at no cost.
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-What the Alternatives Do Better If you’ve been searching for apps like MyFitnessPal, the good news is that the alternatives have gotten significantly better. Some now offer verified food databases that are more accurate than MyFitnessPal’s user-submitted entries. Others have leaned into AI photo logging, adaptive calorie coaching, or automated meal planning in ways MyFitnessPal has not matched.
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-Several apps similar to MyFitnessPal offer genuinely generous free tiers, and a few of them actually give you more functionality at no cost than MFP does on its paid plan.
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-Quick-Pick Comparison App Best For Price Platforms One-Line Verdict Eat This Much Automated meal planning Free / $5-$15/mo iOS, Android, Web The only app that builds your entire meal plan for you instead of just logging what you ate Cronometer Micronutrient tracking Free / $4.99-$10.99/mo iOS, Android, Web Tracks 84+ nutrients with USDA-verified accuracy; unmatched data depth MacroFactor Adaptive macro coaching $5.99-$11.99/mo iOS, Android Adjusts your calorie targets weekly based on actual weigh-in results, not static formulas Lose It! Budget-friendly tracking Free / $3.33-$9.99/mo iOS, Android, Web Solid all-rounder at half the annual cost of MFP Premium FatSecret Free calorie tracking Free / ~$6.99–$14.99/mo iOS, Android, Web Full barcode scanning, macro tracking, and community features without paying a cent MyNetDiary Comprehensive free tier Free / $5-$8.99/mo iOS, Android, Web 108 nutrients, no ads, staff-verified database, all on the free plan YAZIO Intermittent fasting Free / $3.99-$6.99/mo iOS, Android Best integration of calorie tracking with multiple fasting protocols Foodnoms Privacy-first tracking Free / $3.33-$5.99/mo iOS, Mac, Watch All data stays in iCloud; no ads, no account required Lifesum Structured diet programs Free / $3.75-$9.99/mo iOS, Android 15+ guided diet plans with curated recipes and auto-adjusted macros Carb Manager Keto and low-carb Free / $3.33-$7.99/mo iOS, Android, Web Built from the ground up around net carb calculations
How We Chose These Apps This list started with 20+ calorie tracking and meal planning apps that appear consistently in search results, Reddit recommendations, app store rankings, and health publication reviews. The final 10 were selected based on four criteria:
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-1. How well they address a specific MFP pain point (pricing, accuracy, feature depth, or functionality gap)
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-2. Whether they bring something genuinely different to the table
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-3. The quality of their free tier
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-4. Their track record with real users (app store ratings, community sentiment, publication reviews).
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-Pricing, feature availability, and app store ratings were verified and, where possible, we referenced third-party reviews (CNN Underscored, Lifehacker, Fortune) and user discussions on Reddit and community forums to compliment our hands-on evaluation.
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-Our MyFitnessPal Alternative App Reviews Whether you want a free app like MyFitnessPal without the paywall, a better app for data accuracy, or a MyFitnessPal replacement that takes a completely different approach to nutrition, the reviews below cover it. Each app is assessed for what it does best, its honest downsides, and how it compares to MFP directly.
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-1. Eat This Much — Best for Automated Meal Planning Eat This Much is the only app on this list that does the planning for you. Instead of logging food after the fact, it generates a complete daily or weekly meal plan based on your calorie target, macronutrient (macro) split, dietary preferences, and budget.
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-Who it is best for: People who are tired of the daily “what should I eat” decision and want a tool that removes that friction entirely. It’s especially useful for anyone following a specific diet (keto, vegan, paleo, Mediterranean) who wants plans that match their restrictions without manual effort.
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-What stands out: The automation. You set your calories, pick your diet type, specify how many meals you want per day, and Eat This Much generates a full plan with recipes and a grocery list. The Instacart and AmazonFresh integration means you can go from plan to delivered groceries in a few taps.
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-It also syncs with Apple Health and Google Fit, so your nutrition data flows into your broader health tracking setup. CNN Underscored named it Best Meal Planning App for 2025, and the 4.7-star rating across 22,000+ reviews backs that up.
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-The downside: Eat This Much is a meal planner, not a calorie logger. If what you really want is to scan barcodes at lunch and track your macros in real time, this is not the right tool. It solves a different problem: planning what to eat ahead of time rather than recording what you already ate. The free tier is limited to daily plans, weekly planning and full customization require Premium at $5/month (annual).
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-If you are choosing between Eat This Much and MyFitnessPal: MFP is a food diary, while Eat This Much is a food planner. If you spend more time deciding what to eat than logging what you ate, Eat This Much eliminates that problem entirely. At $60/year vs. MFP’s $79.99/year, it costs less and does something MFP’s meal planner (locked behind Premium+) still doesn’t do as well.
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-Pricing: Free (daily plans), Premium $5/month billed annually ($60/year) or $15/month. 14-day free trial with a 30-day money-back guarantee.
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-2. Cronometer — Best for Micronutrient Tracking Cronometer is what you switch to when you realize MyFitnessPal’s food database is full of user-submitted errors and you want data you can actually trust.
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-Who it is best for: Anyone who tracks beyond calories and basic macros. If you care about hitting your zinc, magnesium, vitamin D, or omega-3 targets, Cronometer is the only consumer app that tracks 84+ nutrients using USDA-verified and NCC research-grade data.
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-What stands out: Database accuracy. Every food entry is staff-verified or sourced from USDA FoodData Central , which eliminates the guesswork that comes with MyFitnessPal’s crowdsourced entries. The micronutrient reporting is genuinely useful, you can see at a glance which vitamins and minerals you are consistently low on, which makes it practical for anyone managing a restricted diet or specific health goals.
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-The downside: The free version caps your historical data at 7 days and shows ads. If you want unlimited history, the Oracle Nutrient Search feature, and ad-free use, you need Gold at $4.99/month (annual). The interface is also more clinical than playful. If you want gamification or social features, look elsewhere.
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-If you are choosing between Cronometer and MyFitnessPal: It comes down to database trust, MFP has more food entries, but many are user-submitted duplicates with inconsistent data. Cronometer has fewer entries, but every one is verified. For anyone tracking micronutrients or following medical dietary advice, Cronometer is the safer choice.
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-Pricing: Free (7-day history, ads). Gold $4.99/month annual ($59.88/year) or $10.99/month. Pro for professionals at $39.99/month.
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-3. MacroFactor — Best for Adaptive Macro Coaching MacroFactor is the smartest calorie tracker available if you are willing to pay for it. Its adaptive algorithm recalculates your actual energy expenditure every week based on real weigh-in data, which means your calorie targets evolve with you instead of staying static.
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-Who it is best for: Dedicated lifters, physique competitors, and anyone running a structured cut or bulk who needs their calorie targets to adjust automatically as their metabolism adapts. It’s also strong for anyone skeptical of TDEE calculators .
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-What stands out: The expenditure algorithm. Most apps set a calorie target based on a formula and never revisit it. MacroFactor watches your actual weight trend against your food intake and adjusts weekly. If your weight loss stalls, it does not just tell you to eat less. It recalculates what your body is actually burning and suggests a new target. The food database is NCC-derived and verified, so the data feeding the algorithm is reliable. Over 400,000 users and a 4.8-star rating on both app stores.
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-The downside: There is no free tier. At $5.99/month (annual), it’s a paid-only app. And in 2026, the logging experience feels dated compared to apps with AI photo recognition or voice logging. Every food still requires a manual database search. If fast logging matters more than smart coaching, this will feel slow.
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-If you are choosing between MacroFactor and MyFitnessPal: MacroFactor costs less than MFP Premium ($71.99/year vs $79.99/year) and offers a verified food database plus adaptive coaching that MFP doesn’t have. The trade-off is no free tier and no social features.
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-Pricing: $5.99/month annual ($71.99/year), $7.99/month on a 6-month plan, or $11.99/month. 7-day free trial.
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-4. Lose It! — Best for Budget-Friendly Tracking Lose It! is the most natural direct replacement for MyFitnessPal. It covers the same core use case (calorie and macro logging) at a significantly lower price point, with a cleaner interface and a free tier that, while recently trimmed, still works for basic tracking.
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-Who it is best for: Anyone who liked what MyFitnessPal used to be and wants something similar without the $79.99/year price tag. Lose It! Premium at $39.99/year is exactly half the cost.
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-What stands out: The value proposition. At $3.33/month on the annual plan, Premium unlocks barcode scanning, macro breakdowns, meal planning, device syncing, and community tools. The interface is cleaner than MFP and the social features, like challenges and friend groups, give it a community feel that many switchers appreciate. There is also a $299.99 lifetime option for people who want to stop thinking about subscriptions.
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-The downside: In 2026, Lose It! followed MFP’s lead and moved barcode scanning into Premium for new users. The free tier is now limited to manual food search and basic logging, which makes it less compelling as a free alternative than it used to be. The food database is also user-submitted, which means the same accuracy issues as MFP.
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-If you are choosing between Lose It! and MyFitnessPal: If price is the primary reason you’re leaving MFP, Lose It! is the most straightforward switch with the same general feature set, half the annual cost, and a cleaner interface. The database quality is comparable (both crowdsourced), so it really comes down to price and UI preference.
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-Pricing: Free (basic logging). Premium $39.99/year or $9.99/month. Lifetime $299.99.
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-5. FatSecret — Best for Completely Free Calorie Tracking FatSecret offers the most generous free tier of any major calorie tracking app. Barcode scanning, macro tracking, weight logging, and full community access are all available without paying anything.
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-Who it is best for: Anyone who wants functional calorie and macro tracking without a subscription. If you are leaving MFP specifically because of the paywall, FatSecret proves you don’t need to pay for the basics.
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-What stands out: The free tier includes everything most people actually need: a 380,000+ food database, barcode scanning, macro tracking, weight logging, and community support. No ads gating features, no 7-day trial bait. Premium adds AI photo logging (Smart Food Scan), a meal planner, recipe logging, and a Smart Assistant, but the free version is genuinely complete for straightforward calorie tracking.
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-The downside: The interface feels dated compared to newer apps. Navigation is functional but not intuitive, and the design hasn’t kept pace with competitors like YAZIO or Lifesum. The food database is large but not verified to the standard of Cronometer or MacroFactor, so occasional inaccuracies crop up. Premium pricing also varies by region (roughly $6.99 to $14.99/month in the US), with no free trial to test paid features.
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-If you are choosing between FatSecret and MyFitnessPal: If you used MFP’s free tier and are frustrated that features keep disappearing behind the paywall, FatSecret gives you more for free than MFP does. The trade-off is a less polished interface.
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-Pricing: Free (barcode scanning, macros, community). Premium varies by region, approximately $6.99 to $14.99/month or $38.99 to $59.99/year.
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-6. MyNetDiary — Best for Comprehensive Free Features MyNetDiary is the most underrated app on this list. It can track up to 108 nutrients, offers barcode scanning, a staff-verified 2 million+ food database, and zero ads, all on the free plan. It’s a surprisingly feature-rich option for anyone who wants detailed nutrition tracking without paying for a premium subscription.
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-Who it is best for: Detail-oriented trackers who want verified data and deep nutrient visibility without paying for it. One of the most appealing features for anyone managing specific health conditions or on GLP-1 medications is the dedicated GLP-1 tracking features, including medication reminders, symptom tracking, and custom meal plans.
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-What stands out: The free version is remarkably complete. Most apps gate micronutrient tracking, ad-free use, or barcode scanning behind a paywall. MyNetDiary gives you all three for free. The database is 100% staff-verified (built on USDA FoodData Central and the University of Minnesota NCC database ), which puts it in the same accuracy tier as Cronometer but without requiring a paid subscription to access full features.
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-The downside: The app has a steeper learning curve than simpler trackers like Lose It! or YAZIO. The sheer amount of data available (108 nutrients) can feel overwhelming if you just want to count calories. Premium ($59.99/year) adds AI meal scanning, intermittent fasting tools, and adaptive calorie goals. Premium Plus ($99.99/year) layers on AI coaching, which is useful but expensive.
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-If you are choosing between MyNetDiary and MyFitnessPal: MyNetDiary’s free plan is more feature-rich than MFP’s free plan in every measurable way: more tracked nutrients, verified data, no ads. The only area where MFP wins is the size of its social community.
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-Pricing: Free (108 nutrients, barcode scanning, no ads). Premium $59.99/year. Premium Plus $99.99/year.
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-7. YAZIO — Best for Intermittent Fasting + Calorie Tracking YAZIO is the best option for anyone who practices intermittent fasting alongside calorie tracking. While most apps bolt on a basic fasting timer as an afterthought, YAZIO integrates multiple fasting protocols (16:8, 5:2, and others) directly into the calorie tracking workflow.
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-Who it is best for: Intermittent fasters who also track calories or macros. It’s also a strong choice for users outside the US, as YAZIO has fantastic coverage of European grocery brands and international foods compared to most US-centric apps.
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-What stands out: The fasting integration is well designed. You get a built-in fasting timer, ketosis tracking, fasting history, and multiple IF protocols, all connected to your daily calorie and macro data. PRO also includes 2,900+ recipes and AI photo logging. The interface is clean and modern, more visually polished than MFP or FatSecret.
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-The downside: The free version is limited to basic calorie tracking and a simple fasting timer. Barcode scanning, AI photo logging, advanced fasting programs, and macro tracking all require PRO at $3.99/month (annual). The food database is also not verified to Cronometer or MyNetDiary standards.
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-If you are choosing between YAZIO and MyFitnessPal: MFP added intermittent fasting tracking in Premium, but it’s just a basic timer. YAZIO’s fasting features are more developed and better integrated with nutrition tracking. At $47.90/year vs MFP’s $79.99/year, it also costs significantly less.
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-Pricing: Free (basic tracking). PRO $3.99/month annual ($47.90/year) or $6.99/month. 7-day free trial.
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-8. Foodnoms — Best for Privacy-Conscious Apple Users Foodnoms is the nutrition tracker for people who want to track their food without their food tracking them back. All data is stored in iCloud, no account is required, and there are no ads or third-party data sharing.
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-Who it is best for: Apple ecosystem users who value privacy and want a simple, well-designed tracker without the bloat of larger apps. If you use an iPhone, iPad, Mac, and Apple Watch, Foodnoms integrates natively across all of them via Siri, Shortcuts, and widgets.
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-What stands out: The privacy model. In a category where most apps monetize user data or serve ads, Foodnoms charges a straightforward subscription and keeps your data on your device. The app reads and writes nutrition data to Apple Health (calories, macros, vitamins, minerals, water, caffeine), so it plays well with the broader Apple health ecosystem. AI photo analysis was added recently for faster meal logging.
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-The downside: Apple only. No Android version, no web app. If you switch platforms or need cross-platform access, this is a dealbreaker. The food database is also smaller than MFP or FatSecret, though barcode scanning covers most packaged foods. The social and community features that a lot of MFP users rely on don’t exist here.
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-If you are choosing between Foodnoms and MyFitnessPal: If you are an iPhone user who is uncomfortable with MFP’s data practices or tired of ads in the free tier, Foodnoms is a clean, private alternative. You trade social features and database size for privacy and a polished Apple-native experience.
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-Pricing: Free (unlimited tracking, barcode scanning). Foodnoms+ $39.99/year. Family plan $69.99/year (up to 6 users via Apple Family Sharing).
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-9. Lifesum — Best for Structured Diet Programs Lifesum is the best choice if you want more than a food diary. Rather than just tracking what you eat, it offers 15+ structured diet plans (keto, Mediterranean, vegan, paleo, high-protein, and more) with curated recipes and auto-adjusted macro targets for each one.
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-Who it is best for: People who want guided structure rather than a blank food diary. If you know you want to try the Mediterranean diet but don’t know where to start, Lifesum gives you a plan with daily targets, recipes, and food suggestions tailored to that specific approach.
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-What stands out: The diet plan library. Each plan adjusts your daily calorie and macro targets, surfaces relevant recipes, and curates food suggestions based on the diet you selected. The interface is one of the most visually appealing in the category, with a meal rating system that gives quick feedback on whether your choices align with your plan. The fasting timer supports 16:8, 5:2, and 6:1 protocols.
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-The downside: The free version is heavily limited with ads, restricted features, and no access to diet plans or recipes. Premium unlocks everything but pricing has crept up, and at $44.99/year it’s not the cheapest option on this list. The food database, while decent, isn’t verified to the standard of Cronometer or MyNetDiary.
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-If you are choosing between Lifesum and MyFitnessPal: MFP Premium+ added a meal planner in 2026, but it’s primarily a recipe browser. Lifesum’s diet plans are more structured and opinionated, with daily targets and food recommendations that adjust based on which plan you follow. If you want guidance rather than just logging, Lifesum delivers more.
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-Pricing: Free (limited). Premium $3.75/month annual ($44.99/year) or $9.99/month. Family plan $59.99/year (up to 5 users). 7-day free trial.
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-10. Carb Manager — Best for Keto and Low-Carb Dieters Carb Manager is the go-to app for anyone following a low-carb or ketogenic diet . While other trackers treat keto as one option among many, Carb Manager was built around net carb calculations from the start.
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-Who it is best for: Keto dieters, low-carb followers, and anyone who needs their app to think in net carbs (total carbs minus fiber) rather than total carbs. Also useful for people managing blood sugar who need precise carbohydrate data.
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-What stands out: Net carb tracking is front and center. The app automatically calculates net carbs for every food, which is the metric that actually matters for ketosis. The food database includes over 1 million items, and Premium adds AI photo recognition, voice logging, keto meal plans with grocery lists, and a keto-specific video course. The free tier includes core macro tracking, database search, and barcode scanning.
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-The downside: If you are not doing keto or low-carb, most of Carb Manager’s differentiating features are irrelevant. The app can track general calories and macros, but it’s optimized for a specific dietary approach. The interface can feel cluttered, with a lot of features competing for attention. Premium pricing ($39.99/year at full price, often discounted) is reasonable but adds up alongside other health app subscriptions.
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-If you are choosing between Carb Manager and MyFitnessPal: If you follow keto, this is the clear upgrade. MFP tracks total carbs by default and calculating net carbs requires manual work. Carb Manager does it automatically. However, if you’re looking for general calorie tracking outside of keto, MFP or Lose It! are better fits.
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-Pricing: Free (macro tracking, barcode scanning). Premium $7.99/month or $39.99/year. Frequently discounted.
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-So Which MyFitnessPal Alternative Should You Choose? It depends on what frustrated you about MyFitnessPal in the first place.
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-If the paywall is the problem: FatSecret and MyNetDiary both offer more on their free plans than MFP does. FatSecret is the simpler switch, while MyNetDiary is the better choice if you care about data accuracy and micronutrient tracking.
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-If you want a direct replacement at a lower price: Lose It! is the closest thing to MFP at roughly half the annual cost. It offers the same core calorie and macro tracking experience, a large food database, and barcode scanning, but with a cleaner, more modern interface that many users find easier to navigate.
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-If you want more than a food diary: Eat This Much is the standout. If the daily decision fatigue of “what should I eat” is the real problem, this solves it. Instead of logging what you already ate, it plans what you should eat based on your goals, diet, and budget. It generates full weekly meal plans with recipes and a grocery list, which is a fundamentally different (and for many people, more useful) approach to nutrition.
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-If accuracy matters most: Cronometer and MacroFactor both use verified food databases, making them stronger choices than apps that rely heavily on user-submitted entries. Cronometer is the better option if you want detailed micronutrient tracking and health data, while MacroFactor stands out for its adaptive calorie coaching that adjusts your targets based on your actual progress.
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-If you follow a specific diet: Carb Manager is the strongest option for keto and low-carb tracking, Lifesum provides structured diet plans and meal guidance, and YAZIO has some of the best intermittent fasting tools available. Each is designed around a specific approach to eating rather than trying to be a general-purpose tracker.
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-If privacy is a priority: Foodnoms keeps your data stored in iCloud and doesn’t require you to create an account. It also avoids the advertising and data-sharing concerns that come with some larger nutrition apps. The only drawback is that it’s currently available exclusively for Apple users.
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-Every app on this list does at least one thing better than MyFitnessPal. The best one for you is the one that matches the specific reason you are looking for a change.
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-Looking for more than a MyFitnessPal replacement? If your biggest challenge is deciding what to eat each day, we’ll do the planning for you. Generate customised meal plans, recipes, and grocery lists specifically for your goals.Get started today and let your meal plan build itself!
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-Frequently Asked Questions What is the best free alternative to MyFitnessPal? If you want meal planning as well as calorie tracking, Eat This Much is one of the best free alternatives. For traditional food logging, FatSecret and MyNetDiary offer some of the strongest free plans, with features that MyFitnessPal now places behind a paywall. The best choice depends on whether you want help planning meals or simply tracking them.
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-What is the most accurate calorie tracking app? Cronometer and MyNetDiary are usually the strongest choices for detailed calorie and micronutrient accuracy because they have the most accurate food databases and use staff-verified entries sourced from USDA FoodData Central and NCC research-grade data. MyFitnessPal, Lose It!, and FatSecret rely on user-submitted entries, which often contain duplicates, outdated nutrition facts, or incorrect portion sizes. Eat This Much is also a good option if you want accurate targets built into a meal plan rather than just a food log, as it generates meals around your calorie and macro goals. If accuracy is your top priority, Cronometer, MyNetDiary, or Eat This Much are the safest picks.
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-Is there an app that plans meals for you automatically? Eat This Much generates complete, personalized meal plans automatically based on your calorie target, macro split, diet type, and food preferences. Other apps like Lifesum and MyFitnessPal Premium+ offer recipe libraries and pre-built meal plans, but they don’t create custom daily or weekly plans from scratch the way Eat This Much does.
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-Can I transfer my MyFitnessPal data to another app? MyFitnessPal allows you to export your data through the app settings. Most alternatives do not offer a direct import tool, but Cronometer and MacroFactor both support CSV imports that can bring over your food diary history. For custom foods and recipes, you will likely need to recreate them manually in your new app. It is worth exporting your MFP data before canceling your subscription, as access may be limited on the free tier.
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-What are the best free apps similar to MyFitnessPal? The best free apps like MyFitnessPal include FatSecret (full barcode scanning, macro tracking, and community at no cost), MyNetDiary (108-nutrient tracking with no ads on the free plan), and Eat This Much (personalised meal planning with custom macros built in). If you want the closest replacement for MyFitnessPal, FatSecret comes closest to replicating the full MFP experience without charging for it. If you want help deciding what to eat instead of just tracking it, Eat This Much is the better choice, while MyNetDiary is ideal if data accuracy matters most.
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The 7 Best Keto Diet Apps in 2026
- Tue, 26 May 2026 08:49:47 +0000
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- The keto diet looks simple on paper, cut carbs, eat more fat, keep protein moderate, and your body shifts into ketosis. In practice, staying under 20-50g of net carbs a day while hitting the right fat and protein targets requires more attention than most people expect. One mislabeled food item or an underestimated portion can knock you out of ketosis without you realizing it.
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-That’s where keto diet apps earn their place. We’ve tested and researched the most widely used options on the market to find out which ones actually make keto easier, and which ones just look good on the App Store listing.
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-The apps below cover different needs, some are built for pure tracking, others automate meal planning entirely, and a few are particularly good if you’re just getting started.
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-Keto Diet App Quick-Pick Summary App Best For Price Standout Feature Eat This Much Automated meal planning Free / Premium $5-$15/mo Auto-generates full weekly meal plans to hit your exact macros Carb Manager Deep keto tracking Free / Premium ~$40/yr Net carb focus, 1M+ food database, glucose tracking Cronometer Micronutrient detail Free / Gold $59.99/yr Tracks 85 nutrients; USDA-verified database KetoDiet Recipe-led keto From $79.99/yr 2,000+ tested keto recipes with macro tracking Keto Cycle Keto beginners From ~$2.54/wk Onboarding quiz + guided beginner programme Senza Eating out on keto Free / Per meal plan ~$15-$20 Keto Map shows nearby keto-friendly restaurant options MyFitnessPal Flexible macro tracking Free / Premium $9.99/mo Huge food database; customisable macro targets
*Prices as of May 2026. May vary by platform and region.
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-How We Picked These Apps We reviewed the most commonly recommended keto apps based on App Store and Google Play ratings, community discussion across keto forums and Reddit, feature depth, and practical usability. We then looked at pricing structure, database accuracy, and whether the free version is genuinely useful or just a funnel to an upsell to a paid subscription.
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-We looked specifically for apps that handle net carb calculation automatically, since manually subtracting fiber and sugar alcohols is one of the most common sources of error for keto beginners. We also paid attention to meal planning capabilities, which most competing listicles overlook entirely.
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-Apps that are no longer actively maintained, or that have significant data accuracy issues reported by users, didn’t make the cut.
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-1. Eat This Much — Best for Automated Keto Meal Planning Platform Web, iOS, Android Price Free (daily plans) / Premium from $5/mo billed annually Best for People who want their keto meals planned automatically, not just tracked after the fact
Most keto apps answer the question: “what did I eat today?” Eat This Much answers a far more useful one: “what should I eat this week?” Set your daily calorie target, your macro split (the app defaults to keto-friendly ratios), your food preferences, your budget, and any ingredients you want to avoid, and it generates a complete meal plan automatically. No template browsing or manual recipe selection. The algorithm handles it all and you get a week of keto meals that actually hit your numbers, without spending 45 minutes figuring out what to cook.
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-The difference this makes in real life is huge. The hardest part of sustaining a keto diet for most people isn’t the tracking, it’s deciding what to eat three times a day without falling back on the same five meals. The meal planning automation removes that decision fatigue entirely, which is why Eat This Much was named CNN Underscored’s Best Meal Planning App of 2025, recognition it still carries in 2026.
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-The grocery list integration is one of the more practical features in this space. Premium users get an automatically generated, categorized shopping list that syncs with Instacart, Walmart, and Amazon Fresh for direct delivery. The virtual pantry feature tracks what you already have, so the list only includes what you actually need. This cuts down on tracking what you already own, so you’re not buying a second jar of almond butter when you have one sitting at home.
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-For keto specifically, the app’s macro customization handles the diet well. You can set your carb, fat, and protein targets to keto ratios and the algorithm generates meals that fit. You can also exclude entire food categories or individual ingredients, which is useful for the dairy-free or egg-free keto crowd who find most keto recipes don’t accommodate their restrictions.
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-The free tier generates daily plans and lets you log food manually. For most people who want the full weekly planning experience with grocery integration, Premium is the practical choice. Starting at $5/mo on an annual plan, it’s one of the lower-cost options in this list.
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-Where Eat This Much differs from pure keto trackers is that it’s less suited to the user who wants to log every meal to an existing tracker they use for other data points like glucose or ketone readings. It’s an automated planner first, a tracker second. If micronutrient breakdowns or biometric tracking are your priority, Cronometer or Carb Manager will serve you better. But for anyone whose main problem is figuring out what to eat on keto without burning out on it, nothing on this list comes close.
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-Pros
-Generates full weekly meal plans automatically,, no manual template browsing
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-Handles keto macro ratios natively with full customisation and per-ingredient exclusions
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-Grocery list integrates with Instacart, Walmart, and Amazon Fresh
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-Virtual pantry reduces waste and over-buying
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-Free tier available; Premium is among the most affordable options starting at $5/mo
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-Cons
-Less suited as a pure food diary or biometric tracker
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-Free tier limited to single-day plans; full weekly planning requires Premium
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-Micronutrient tracking is basic compared to Cronometer
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-2. Carb Manager — Best for Deep Keto Tracking Platform iOS, Android, Web Price Free / Premium ~$39.99/yr or $16.50/quarter Best for Keto veterans who want granular tracking, a large recipe library, and optional glucose/ketone monitoring
Carb Manager is the app most serious keto practitioners eventually land on. It was built specifically for low-carb and ketogenic eating, which means the defaults actually make sense from day one. Net carbs are calculated automatically, the food database skews toward keto-verified entries including branded keto products and restaurant items, and the interface organizes around carb limits rather than just calorie targets.
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-The food database is one of the most extensive available, with over one million entries, and a “keto grade” for foods, so when you search for something, you immediately see whether it fits your plan and how much carb budget it will eat up. For anyone who has tried to keto-adapt a standard calorie counter, the difference is immediately obvious. You’re not manually calculating whether something fits, the app tells you.
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-The premium tier is where Carb Manager pulls ahead of most competitors. Blood glucose and ketone tracking with charts that show how your meals correlate with your metabolic markers, macro cycling for targeted keto protocols, and access to 5,000 keto-specific recipes. It also integrates with CGMs like Dexcom and Libre via Apple Health, which makes it a genuine tool for the more data-oriented keto user.
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-The honest downside is that Carb Manager’s interface has gotten busier over time. There are a lot of tabs, a lot of features, and the premium upsell is visible throughout the free version. Users who just want clean, fast food logging sometimes find it overwhelming.
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-Pros
-Purpose-built for keto with net carbs calculated automatically throughout
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-1M+ food database including branded keto products and restaurant menus
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-Keto grade feature flags non-keto foods in real time
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-CGM/glucose integration on premium
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-Active community and recipe library
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-Cons
-Interface feels cluttered and the premium upsell is hard to miss on the free tier
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-Many useful features sit behind the premium paywall
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-Not a meal planning tool in the same sense as Eat This Much
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-3. Cronometer — Best for Micronutrient Tracking on Keto Platform iOS, Android, Web Price Free / Gold $59.99/yr ($10.99/mo) Best for Anyone who wants to know exactly what they’re getting nutritionally, not just macros
Cronometer earns its reputation in keto communities for the depth of its nutritional data. Where most apps track carbs, fat, protein, and calories, Cronometer tracks 85 nutrients including individual amino acids, vitamins, minerals, and lipid profiles. Its primary food database draws from verified sources including the USDA, which matters for accuracy in a way that crowd-sourced databases often don’t.
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-This matters for keto specifically because the diet has documented risks around certain micronutrients. Restricting carbs means restricting many vegetables and fruits that are typical sources of potassium, magnesium, and vitamin C. Cronometer makes it easy to see exactly where you’re running short and which foods would close the gap. That level of visibility is hard to get anywhere else with a macro-only tracker.
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-The free version is genuinely generous. It includes net carb calculation, macro tracking, the full nutrient database, and fitness tracker integration. The Gold upgrade adds a fasting timer, custom biometric reports, and Nutrient Oracle (a feature that suggests foods to address specific nutrient gaps). For most keto users the free tier covers everything they need.
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-The limitation Cronometer users most commonly mention is that entering multi-ingredient recipes requires manually adding each component and specifying quantities. If you meal prep or eat the same things regularly, this becomes second nature. If your meals vary daily and involve many ingredients, it takes time.
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-Cronometer isn’t a meal planner and doesn’t try to be. It’s a precise nutritional diary with exceptional data quality. If you’re six months into keto and want to understand exactly what’s in your food at a nutrient level, no other free app on this list comes close.
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-Pros
-Tracks 85 nutrients, the most detailed nutritional picture in this list
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-USDA-verified database reduces the data quality issues common in crowd-sourced apps
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-Generous free tier includes macro tracking and net carb calculation
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-Integrates with fitness trackers and CGMs
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-Cons
-Manual recipe entry is time-consuming
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-Not a keto-specific app; and keto users need to set their own macro targets
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-No meal planning or automated grocery lists
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-4. KetoDiet — Best for Recipe-Led Keto Platform iOS, Android, Web Price From $79.99/yr credit card required (14-day free trial) Best for People who want a curated keto recipe library alongside tracking
The KetoDiet app (ketodietapp.com) is less of a pure tracker and more a keto lifestyle companion, built around a tested recipe library of over 2,000 keto dishes, backed by a macro calculator , food diary, and nutrient tracking dashboard.
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-What sets it apart from generic recipe apps is the quality of the content. Recipes are tested, carb counts are accurate, and the database covers both common foods and more unusual keto-friendly ingredients. The app includes educational content about different keto variations, carb cycling, and nutritional science, written to a higher standard than generic blog posts.
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-The tracking side handles everything you’d expect, barcode scanning, net carb calculation, macro breakdowns per meal, and weight tracking. It won’t match Cronometer for micronutrient depth, but for someone whose primary interest is eating well on keto rather than analyzing their manganese intake, the balance feels right.
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-The pricing model is the main consideration. There’s no permanent free tier, you get a 14-day trial and then it’s an annual subscription. At $79.99/yr it’s the priciest option on this list. Whether it’s worth it depends on how much you value the recipe library. For someone who cooks regularly and wants keto recipes they can trust, the tested recipe database justifies the cost. For someone who mainly logs existing meals, Carb Manager or Cronometer offer better value.
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-Pros
-2,000+ tested keto recipes with accurate macro counts, not crowd-sourced estimates
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-Clean interface designed specifically for keto
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-Educational content covers keto fundamentals and variations in depth
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-Accurate nutrient tracking including net carbs and micronutrients
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-Cons
-No permanent free tier, requires subscription after 14-day trial
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-Priciest app in this list
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-Limited macro customization compared to Carb Manager or Cronometer
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-5. Keto Cycle — Best for Keto Beginners Platform iOS, Android Price From ~$2.54/wk (billed every 6 months); no permanent free tier Best for First-time keto dieters who want structured guidance alongside tracking
Keto Cycle is built for people who have decided to try keto and want someone to hold their hand through the first few weeks. The onboarding questionnaire covers dietary preferences, cooking time, fitness goals, and activity levels, then produces a personalized meal plan with macros calculated for the individual. The goal is to remove the decision paralysis barrier that stops many people from getting past day three.
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-Beyond the initial setup, the app includes a Keto Academy section for beginners, covering the fundamentals of the diet, including what ketosis is, how to manage common side effects like the keto flu, how to read food labels, and how to build habits that make it sustainable. It’s the kind of material you could find scattered across a dozen blog posts, but having it in one place matters when you’re new and don’t know which sources to trust.
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-The community angle is also a real selling point. 60,000+ active members sharing recipes, progress, and tips adds a motivational layer that clinical trackers like Cronometer simply don’t have, and for a lot of people it’s the difference between quitting at week two and still going at week eight.
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-For experienced keto practitioners, the hand-holding can become a bit annoying, and the tracking depth is lighter than Carb Manager or Cronometer. The app’s strength is onboarding and motivation, not advanced data. If you’ve been doing keto for a year and want to optimize your micronutrient profile, this isn’t the right tool. If you’re three days in and losing steam, it probably is.
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-The pricing structure is also a bit awkward, with no free tier and subscriptions running in multi-month billing cycles (2, 4, or 6 months) rather than a simple monthly option. The longer the commitment, the lower the effective weekly cost. At the shortest period it’s around $3.81/wk, at the longest it drops to $2.54/wk.
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-Pros
-Well-designed onboarding and beginner education which is genuinely useful if you’re new to keto
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-Personalized meal plan generated from initial questionnaire
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-Active community of 60,000+ members for accountability and support
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-Affordable on longer billing cycles
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-Cons
-No free tier
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-Lighter tracking depth than Carb Manager or Cronometer
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-Multi-month billing structure can be confusing
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-6. Senza — Best for Keto When Eating Out Platform iOS, Android Price Free / Per meal plan ~$15-$20 Best for Keto dieters who eat out regularly and need real-time help navigating restaurant menus
Senza’s most distinctive feature is the Keto Radar map, a location-based tool that identifies nearby restaurants and flags menu items that fit keto macros. If you’re traveling, eating out with non-keto friends, or just trying to find something you can order at the local Thai restaurant without breaking ketosis, this fills a gap that other apps ignore entirely. The competing apps assume you’re eating food you’ve prepared, while Senza takes into account that you’re sometimes in the real world.
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-Beyond the restaurant feature, Senza handles the standard tracking toolkit: barcode scanning, net carb calculation, 200,000+ food records, and a fasting timer for those who combine keto with intermittent fasting. It also syncs with the BioSense breath ketone monitor, which is useful for users who want biological confirmation of ketosis rather than just mathematical tracking.
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-The app maintains a high rating (around 4.8 stars on the App Store) and is actively maintained, which matters in a category where several apps have gone dormant. User reviews consistently highlight the restaurant feature as the reason they choose it over alternatives.
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-Senza is free with no paid tier with the option to buy meal plans. The one limitation is that the food database is smaller than other apps, so occasional manual entry is needed for less common foods.
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-Pros
-Keto Map is genuinely unique, location-based keto-friendly restaurant guide
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-Free with no upsell pressure, option to buy meal plans
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-Fasting timer built in
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-Syncs with BioSense breath ketone monitor
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-Cons
-Smaller food database than other apps in this list
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-No free meal planning
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-7. MyFitnessPal — Best for Flexible Macro Tracking Platform iOS, Android, Web Price Free / Premium $9.99/mo or $49.99/yr Best for Keto dieters who already use MFP and want to set custom keto macro targets rather than switch apps
MyFitnessPal is not a keto app. It was built as a general calorie counter and its defaults treat all macros equally. You can configure it for keto by setting custom macro percentage targets, but you’re adapting a general-purpose tool rather than using one designed for the job. On the scale of how well an app handles keto, it sits behind every other option on this list.
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-So why is it here? Because it has the largest food database of any app in this space (over 14 million entries, including user-contributed restaurant items), the barcode scanner is fast and accurate, and a significant portion of people already have years of food data logged in MFP they’re not willing to abandon.
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-If you’re in that camp, you can run a keto diet on MyFitnessPal reasonably well. Just set your macro split manually (70% fat, 25% protein, 5% carbs is a common keto starting point) and manually calculate net carbs, since MFP’s free tier doesn’t handle this automatically. If you’re starting fresh with no prior MFP history, consider using a different app from our list instead.
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-The free version is more restricted than it used to be, and net carb calculation requires the premium tier. Several features that are standard on other app’s free versions sit behind the MyFitnessPal paywall.
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-Pros
-Largest food database available (14M+ entries)
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-Fast, accurate barcode scanner
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-Wide fitness tracker and device integration
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-Familiar to many users who already have data logged
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-Cons
-Not designed for keto, macro defaults are not keto-aligned
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-Net carb calculation requires Premium subscription
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-Free tier has become increasingly restricted
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-Purpose-built keto apps offer better defaults for keto users
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-Side-by-Side Feature Comparison App Meal Planning Net Carbs (free) Recipe Library Micronutrients Eating Out Support Free Tier Eat This Much Automated weekly Yes 5,000+ recipes Basic No Yes (daily plan) Carb Manager Curated meal plans (premium) Yes 5,000+ (premium) Premium only Restaurant search (premium) Yes Cronometer None Yes None 85 nutrients (free) No Yes KetoDiet Manual from recipes Yes 2,000+ tested Yes No 14-day trial only Keto Cycle Personalised plan Yes Keto recipes included Basic No No Senza None Yes 800+ keto recipes Basic Keto Map (unique) Yes (fully free) MyFitnessPal None Premium only None Premium only Database search Yes (limited)
Which Keto App Should You Use? The right app depends on where your biggest friction is and what you want from your app. Here’s a quick reference guide to help you decide:
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-You want meals planned for you, not just tracked: use Eat This Much. It’s the only app here that generates a full keto meal plan automatically based on your macros, preferences, and budget without any manual setup. Everything else requires you to decide what to eat first.
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-You want the deepest tracking available for keto: use Carb Manager. The keto-specific defaults, 1M+ food database, and net carb automation make it the strongest pure tracker in this list.
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-You want to understand what you’re actually eating nutritionally: use Cronometer. No other free app gives you 85 nutrients from a verified database.
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-You eat out regularly and need help navigating menus: use Senza. The Keto Map feature is unique, and it’s completely free.
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-You’re just starting keto and want guidance: use Keto Cycle. The onboarding and beginner content are the best in this list.
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-You’re already deep into MyFitnessPal and don’t want to switch: stay on MFP, but configure your macro split manually and consider upgrading to get net carb calculation.
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-Frequently Asked Questions What is the best free keto app? It all depends on what you’re looking for. If you want automated meal planning without having to think about macro splits for free, Eat This Much’s free tier generates daily plans, while weekly planning and grocery integration require a Premium subscription. Carb Manager and Cronometer both offer strong free tiers. Carb Manager’s free version includes net carb calculation, barcode scanning, and macro tracking with keto-specific defaults. Cronometer’s free version adds exceptional micronutrient depth. Senza is also entirely free.
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-Is MyFitnessPal good for keto? It works, but it’s not purpose-built for it. MyFitnessPal lets you set custom macro targets to keto ratios, and the food database is the largest available. The limitation: net carb calculation (subtracting fiber and sugar alcohols) requires the paid Premium tier. Apps like Carb Manager handle this automatically on the free version. If you’re starting fresh, a keto-specific app will serve you better. If you already have years of data in MFP, it’s a reasonable option with a manual workaround.
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-Do keto apps actually help you stay in ketosis? They help you stay within the carb limits that support ketosis. No app can measure whether you’re in ketosis, only a blood, breath, or urine ketone test can do that. What apps do well is remove the manual calculation error that most commonly knocks people out of ketosis such as misidentified serving sizes, forgotten sugar alcohols, and restaurant meals that are harder to log accurately.
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-Do I need to pay for a keto app? Not necessarily. Carb Manager, Cronometer, Senza, and Eat This Much all have functional free tiers. If you want weekly meal planning with grocery delivery integration, Eat This Much’s $5/mo Premium is worth considering. If you want premium keto recipes and more advanced tracking, Carb Manager’s ~$40/yr is reasonable. Start with free tiers and upgrade if you find yourself consistently running into limitations.
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-Which keto app has the best meal planning? Eat This Much is the strongest for automated meal planning. It generates full weekly meal plans to match your exact calorie and macro targets, accounts for food preferences and budget, and connects directly to grocery delivery. Keto Cycle and Keto Diet App include meal planning features, but they’re more template-based than genuinely automated. Carb Manager’s premium tier also includes curated meal plans.
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Vegetarian Diet Guide: Types, Benefits & How to Get Started
- Tue, 19 May 2026 13:04:21 +0000
- /blog/?p=832
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- You don’t want to give up meat entirely forever. You also know that eating it at every meal probably isn’t doing your health any favors. So you start thinking about a middle ground.
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-A vegetarian diet appeals to a lot of people for that reason. It reduces or removes meat while keeping other animal products such as dairy and eggs. For some, it’s a stepping stone toward a vegan diet. For others, it’s a long-term way of eating that feels more realistic and easier to maintain.
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-What Is a Vegetarian Diet? A vegetarian diet is an eating plan that usually excludes meat, poultry, and fish, but still includes plant foods and, in most cases, some animal products such as dairy and eggs.
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-At its core, it’s built around vegetables, fruits, legumes, whole grains, nuts, and seeds. Depending on the type of vegetarian diet, you may also eat foods like milk, yogurt, cheese, and eggs. What you won’t eat is beef, chicken, pork, turkey, seafood, or anything made from them.
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-Types of Vegetarian Diets There are several types of vegetarian diets, depending on which animal products someone chooses to include or exclude. The differences mainly come down to whether dairy, eggs, or fish are part of the plan.
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-Knowing the differences helps you understand what you are actually signing up for and how much planning you may need.
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-Lacto-ovo vegetarian This is the most common version. It excludes meat, poultry, and fish but includes dairy and eggs. When someone says they are “vegetarian” without specifying, this is usually what they mean. It is also the easiest to maintain because eggs and dairy provide important nutrients like protein, vitamin B12, and calcium that are hard to get from plant sources.
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-Lacto-vegetarian This version excludes meat, fish, and eggs but includes dairy. It is less common and requires a bit more attention to protein and B12 intake compared to lacto-ovo.
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-Ovo-vegetarian This approach excludes meat, fish, and dairy but includes eggs. It is relatively rare and can make getting enough calcium more challenging without fortified plant milks or supplements.
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-Pescatarian Technically not vegetarian because it includes fish, but it is often grouped with vegetarian diets. It excludes meat and poultry while keeping seafood. Nutritionally, it is usually easier to manage because fish provides omega-3 fats and vitamin B12.
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-Vegan Vegan diets exclude all animal products, including dairy and eggs. They can be very healthy but require more planning and, in most cases, supplementation.
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-Most people start with lacto-ovo vegetarian or pescatarian and then adjust based on how they feel, their preferences, and their personal values.
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-Want an easy way to stick to a vegetarian diet? Get free, fully customized meal plans that manage your calories, protein and nutrients automatically.
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-Vegetarian vs Vegan: What’s the Difference? The terms are often used interchangeably, but they’re not the same. A vegetarian diet removes meat and fish but may still include foods like eggs and dairy, while a vegan diet excludes all animal products entirely. The table below breaks down the key differences side by side so you can see exactly what’s included in each diet type.
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-Vegetarian Vegan Meat Excluded Excluded Fish Excluded Excluded Dairy Included (most types) Excluded Eggs Included (most types) Excluded Honey Included Excluded Supplementation Optional (B12 recommended) Required (B12, D, omega-3) Implementation difficulty Moderate Higher Sustainability High (easier protein) Moderate (requires planning)
Vegetarianism is generally easier to sustain than a vegan diet because dairy and eggs provide complete proteins, B12, and calcium more easily.
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-Health Benefits of a Vegetarian Diet When done correctly, vegetarian diets show consistent health benefits in research, though the benefit depends on what you’re replacing animal products with (whole foods vs processed foods).
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-Heart Health Vegetarians show lower LDL cholesterol and lower cardiovascular disease risk, with some studies finding vegetarians had 25% lower cardiovascular disease risk than meat eaters. This results from lower saturated fat intake and higher fiber intake, not from some magical property of plants.
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-Weight Management Vegetarian diets support weight loss through two mechanisms: higher fiber (more satiating) and lower calorie density of plant foods compared to meat and cheese-heavy meals. Studies found that weight loss averages 1-3 pounds per month, which is steady and sustainable.
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-Blood Sugar Regulation Improved insulin sensitivity and lower Type 2 diabetes risk result from the high fiber and low glycemic load that support stable blood sugar.
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-Reduced Cancer Risk Some evidence supports lower colorectal and breast cancer risk, likely from high fiber intake.
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-Improved Gut Health Higher fiber intake promotes beneficial gut bacteria diversity, with vegetarians showing greater microbiome diversity than omnivores.
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-Nutritional Considerations for Vegetarians Most people go vegetarian without understanding what they’re losing, feel worse after a month, and assume vegetarianism doesn’t work for them. It wasn’t vegetarianism, it was poor planning.
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-This is where most guides gloss over critical information. Understanding what’s actually missing helps you address it intentionally.
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-Protein Plant proteins are often incomplete (missing some amino acids), but complementary proteins solve this by pairing rice with beans or eating varied sources throughout the day. Complete plant proteins include soy (tofu, tempeh, edamame), quinoa, and buckwheat. Target 50-75g protein daily, calculated based on your body weight and activity level.
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-macro calculator to find your personal macro targets based on your body weight and activity level.
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-Vitamin B12 Plant foods don’t contain bioavailable B12, though dairy and eggs provide some (cheese, yogurt, milk) in variable amounts, and fortified plant milks contain B12 but amounts vary by brand. If you’re a lacto-ovo vegetarian, you likely get adequate B12 from dairy and eggs, but if you’re ovo-vegetarian or lacto-only, supplementation is safer. Make sure to get blood work to verify levels, as deficiency causes neurological problems and anemia.
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-Iron Plant iron (non-heme iron) is absorbed at 2-20% efficiency, so pair iron-rich foods with vitamin C (citrus, tomatoes, peppers) to increase absorption. Iron-rich plant sources include lentils (6.6mg per cup), chickpeas (4.7mg per cup), fortified cereals (4-18mg), and spinach (6.4mg per cup cooked). Women need 18mg daily, men need 8mg daily, and vegetarians often need to be intentional about hitting these targets.
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-Omega-3 Fatty Acids Plant omega-3s (ALA from flax, chia, walnuts) convert poorly to EPA and DHA (the forms your body uses). Most vegetarians benefit from algae-based supplements or eating seaweed regularly. Try to target 1.6g ALA daily if not supplementing. If supplementing, 250-300mg EPA+DHA daily is sufficient.
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-Calcium Lacto-vegetarians get plenty of calcium from dairy, while others need fortified plant milks (300-400mg per cup), leafy greens like collards (268mg per cup cooked), and tahini (130mg per tbsp). Try to target 1,000-1,200mg daily and verify fortified foods actually contain calcium.
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-Vitamin D Everyone (not just vegetarians) needs vitamin D, with sun exposure of 15-30 minutes daily in summer providing natural production. The issue is that vegetarians cut out foods which supplement this. Fortified plant milks contain some, but it’s best to use supplements to make sure you’re hitting the target (1,000-2,000 IU daily), especially in winter.
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-Iodine Vegetarians can get iodine from iodized salt or sea vegetables (nori, kelp, wakame), with one piece of seaweed per week providing adequate iodine.
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-Other Nutrients Zinc and choline are present in vegetarian diets but absorption may be lower due to phytates in plant foods. Track intake or supplement if concerned.
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-Can a Vegetarian Diet Help With Weight Loss? Yes, it can, but it doesn’t happen automatically. Vegetarian diets that focus on whole foods tend to be lower in calorie density and higher in fiber, which helps you feel full on fewer calories. When most of your meals are built around vegetables, legumes, whole grains, eggs, and dairy, weight loss often becomes easier because you’re naturally more satisfied.
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-That said, being vegetarian doesn’t guarantee a calorie deficit. It’s still possible to gain weight on refined grains, excess cheese, fried foods, pastries, and ultra-processed meat alternatives. Calories still matter. The difference is that a whole-food vegetarian approach makes it easier to eat an appropriate amount without constantly feeling hungry.
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-What to Eat On a Vegetarian Diet A vegetarian diet can range from very healthy and whole-food focused to heavily processed and carb-heavy. Simply removing meat does not automatically make a diet balanced. What replaces it is what determines whether it supports your health long term.
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-Foods to Eat
-Vegetables: All varieties. Leafy greens especially provide iron, calcium, and magnesium. Cruciferous vegetables (broccoli, cauliflower) provide additional nutrients.Fruits: All varieties. Pair with iron-rich foods for better absorption due to vitamin C content.Whole grains: Brown rice, quinoa, oats, farro, whole wheat bread. Include fortified cereals for B12 and iron.Legumes: Lentils, chickpeas, beans. These are the primary protein source. Lentils provide 18g protein per cooked cup. Chickpeas provide 15g per cup.Soy products: Tofu (10g protein per 3oz), tempeh (19g protein per 3oz), edamame (11g per cup). Complete proteins with all amino acids.Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide protein, healthy fats, and minerals, especially when paired with vitamin C foods to enhance iron absorption.Dairy (if included): Cheese (7g protein per oz), yogurt (10g per 6oz), and milk (8g per cup) are excellent sources of B12, calcium, and protein.Eggs (if included): Each large egg provides 6g protein as a complete protein and contains B12 and choline.Healthy fats: Olive oil, avocado oil, nuts, seeds, and avocados should not be restricted unnecessarily.
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-Foods to Avoid
-Meat, poultry, fish, and seafood are the obvious exclusions.Hidden animal products are the tricky part. Gelatin (from animal bones), rennet (from animal stomach, used in some cheeses), and Worcestershire sauce contain anchovies. Read labels if you care about these.Ultra-processed vegan foods aren’t technically off-limits but should be minimal. Vegan cheese, faux meats, and processed pastries are high calorie and low nutrient.
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-How to Get Started With a Vegetarian Diet Switching to a vegetarian diet doesn’t have to mean flipping your entire routine overnight. The goal is to make changes that are realistic and sustainable, so you build meals you actually enjoy rather than forcing a temporary experiment.
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-Step 1: Choose Your Type There are several types of vegetarian diets, and choosing one upfront gives you structure. Lacto-ovo vegetarian is usually the simplest nutritionally because eggs and dairy make protein and B12 easier to cover. Pescatarian works well if you want to keep fish for omega-3s. Fully vegan requires more planning and supplementation. Decide what you’re including before you start removing foods.
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-Step 2: Plan Protein at Every Meal Protein shouldn’t be an afterthought. Most adults need roughly 50 to 75 grams per day, depending on body size and activity level. Identify vegetarian protein sources you actually enjoy, such as eggs, Greek yogurt, tofu, lentils, beans, cottage cheese, or tempeh, and build meals around them. When protein is planned, hunger and energy tend to be much more stable.
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-Step 3: Address Supplements Even with a well-planned vegetarian diet, certain nutrients deserve attention. Vitamin B12 is safer to supplement than to rely solely on fortified foods, since fortification levels vary. Vitamin D is often needed in winter months, and algae-based omega-3s can help if you are not eating fish or seaweed regularly.
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-Step 4: Prepare Meals in Advance Vegetarian eating often involves more home cooking than simply picking up ready-made meat-based meals. Choose three or four simple dishes you enjoy and rotate them until the routine feels natural. Consistency matters more than variety in the beginning.
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-7-Day Vegetarian Meal Plan Below is a flexible vegetarian diet template that you can adjust based on preferences and availability.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach Lentil soup with whole grain bread Stir-fry tofu with broccoli and brown rice Apple with peanut butter Tuesday Greek yogurt with granola and berries Chickpea salad with olive oil and lemon Vegetable curry with rice and naan Handful of almonds Wednesday Whole grain toast with avocado and egg Caprese salad with mozzarella and basil Pasta with marinara and white beans Hummus with carrot sticks Thursday Oatmeal with berries and walnuts Quinoa bowl with vegetables and chickpeas Vegetable stir-fry with tempeh and noodles Cheese and whole grain crackers Friday Cheese omelet with mushrooms Lentil and vegetable soup Black bean tacos with corn tortillas Greek yogurt with granola Saturday Whole wheat pancakes with berries Vegetable and tofu pad thai Chickpea curry with sweet potato and spinach Mixed nuts and dried fruit Sunday Vegetable frittata Mediterranean salad with chickpeas and feta Vegetable lasagna with spinach and ricotta Fruit salad
Building vegetarian meal plans that balance all nutrients takes planning. If you want a personalized plan based on your calorie needs and nutrient targets, Eat This Much generates custom vegetarian meal plans automatically, complete with recipes and shopping lists.
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-Potential Risks and Downsides Of the Vegetarian Diet
-Nutrient deficiencies can occur if poorly planned, as B12, iron, omega-3s, calcium, and vitamin D require intentional sourcing.Over-reliance on processed foods: Vegan cheese, faux meats, and processed pastries are high calorie and low nutrient, so whole foods should comprise 80%+ of your diet.Social and dining challenges: Eating differently from friends and family can be isolating, though most restaurants accommodate vegetarian diets now and your intent matters when dining with meat eaters.
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-The Bottom Line Vegetarian diets are nutritionally complete and health-promoting when properly planned, with research consistent on heart health, weight management, and disease prevention.
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-The barrier isn’t the diet itself, but understanding which nutrients become critical and addressing them intentionally from day one: know your B12 source, your iron strategy, and your calcium and omega-3 plan. With those solved, vegetarian diets can work well long-term.
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-Ready to start a vegetarian diet and keep things simple? Get a free, fully customised meal plan that handles your protein, calories and nutrients for you.
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-Frequently Asked Questions Is a vegetarian diet healthy long-term? Yes, if well-planned, as the research is clear on health benefits, though the barrier is execution and nutrient monitoring.
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-Do vegetarians get enough protein? Yes, if you eat varied legumes, soy, nuts, dairy, and eggs to hit your target of 50-75g daily.
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-Do vegetarians need supplements? B12 supplementation or reliable dietary sources are essential, vitamin D supplementation is wise in winter, and algae omega-3s are recommended if not eating seaweed regularly.
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-Is a vegetarian diet safe during pregnancy? Yes, if properly planned with medical supervision. Pregnancy requires attention to iron, B12, omega-3s, calcium, and protein, all of which are available from vegetarian sources but require intentional inclusion. Work with a prenatal dietitian to make sure you’re getting enough of these important nutrients.
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-Is a vegetarian diet safe for children? Yes, with planning and pediatric supervision to ensure growth and development requirements are met through consistent nutrient intake.
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-Is vegetarian better than vegan? For most people, yes, as it’s easier to sustain and nutritionally simpler, though your choice depends on your motivation (health, ethics, environment).
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Paleo Diet Guide: Benefits, Risks & What to Eat
- Tue, 05 May 2026 14:30:11 +0000
- /blog/?p=772
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- You’re hungry every two hours. You eat breakfast at 8am and feel starving again by 10, and lunch at noon barely carries you to 3pm before you’re raiding the snack drawer. Your energy crashes, your brain feels foggy, and it starts to feel like a willpower problem, but it isn’t.
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-Your great-great-grandparents could work for hours on a single meal without constant hunger or energy crashes. They didn’t have stronger willpower, they just ate different food.
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-Modern food is designed to be easy to overconsume. Refined carbohydrates, added sugars, and highly processed ingredients don’t keep you full for long, so your body keeps asking for more.
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-The paleo diet attempts to remove those modern, highly processed foods and focus instead on meat, fish, vegetables, fruit, and nuts. The idea is simple: when you eat whole, minimally processed foods, hunger normalizes, energy becomes more stable, and your appetite stops being hijacked by food made to keep you consuming.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Paleo Diet? The paleo diet is a way of eating based on foods that would have been available before modern agriculture and food processing during the Paleolithic era. This means whole, unprocessed foods that humans could hunt, gather, or forage without farming, factories, or modern processing.
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-It’s not meant to perfectly recreate what people ate thousands of years ago. Ancestral diets varied significantly depending on geography, climate, and season. Instead, modern paleo serves as a framework that prioritises whole foods and removes many foods introduced during large-scale agriculture and industrial processing.
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-Is Modern Paleo the Same as What Our Ancestors Ate? No. And that’s important to understand because much online debate stems from this confusion.
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-True ancestral diets looked nothing like modern paleo. Humans in different regions ate different foods. Some populations ate mostly plants. Others ate mostly meat. Some ate lots of dairy and grains. The idea that there was one “paleo way” is historically inaccurate.
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-Modern paleo doesn’t claim historical accuracy. It’s a nutritional framework based on the principle that humans thrive on whole foods and suffer on processed foods.
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-How Does the Paleo Diet Work At its core, the Paleo diet works by changing the quality of your calories, not just the quantity.
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-When you remove refined grains, added sugars, and ultra-processed foods, you automatically reduce many of the foods that drive rapid blood sugar spikes and crashes. Meals built around protein, fiber, and natural fats tend to digest more slowly, which helps stabilize energy levels and reduce frequent hunger.
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-Protein intake also typically increases on Paleo. Higher protein diets are consistently linked to improved satiety, meaning you feel full longer and are less likely to overeat without consciously restricting portions.
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-Another key shift is the reduction of hyper-palatable, calorie-dense processed foods. Many modern products are designed to be easy to overconsume. By removing those options, total calorie intake often drops naturally, even without deliberate tracking.
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-In short, paleo works less through strict calorie counting and more through appetite regulation. When meals are built from whole foods that promote fullness and steady energy, it becomes easier for some people to eat in a way that supports fat loss and metabolic health.
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-What to Eat on the Paleo Diet Eating Paleo is meant to be simple. If it came from hunting, gathering, or foraging 10,000 years ago, it’s in. If it required farming, processing, or industrial creation, it’s out.
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-In practice, that means focusing on meat, fish, vegetables, fruit, nuts, and seeds, while avoiding grains, legumes, dairy, and most packaged foods.
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-A helpful way to think about it is that most of your diet should be whole foods without ingredient lists. When in doubt, read the ingredient list. If it has more than five ingredients or ingredients you can’t pronounce, it’s likely processed.
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-Foods to Avoid on the Paleo Diet The Paleo diet removes certain food groups based on the idea that they became common only after agriculture and industrial food production. The goal is to reduce foods that are highly processed, heavily refined, or commonly associated with blood sugar spikes and overconsumption.
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-The main food categories that are typically excluded are:
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-Grains such as wheat, rice, oats, corn, barley, and rye. Paleo advocates argue that grains were introduced relatively recently in human history and contain anti-nutrients that can damage gut lining, causing inflammation for some individuals.Legumes , including beans, lentils, peas, and peanuts. These contain compounds such as lectins and phytic acid, which can reduce mineral absorption. They are also carb-heavy and less nutrient-dense than non-starchy vegetables.Dairy products are excluded because many adults lose the ability to digest lactose after childhood. While some people tolerate dairy well, modern dairy may contain inflammatory compounds.Refined sugar which can cause blood sugar spikes, promote insulin resistance over time, and increase fat storage when consumed regularly.Processed foods including packaged snacks, fast food, and other products built around refined ingredients. These are excluded because they are often calorie-dense, designed to override satiety signals, and easy to overconsume.Industrial seed oils such as soybean, canola, and safflower oil. These are high in omega-6 fatty acids, and excessive intake relative to omega-3 fats is argued by some to contribute to chronic inflammation.
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-Want to try the paleo diet? Eat This Much generates personalized weekly meal plans and adjusts portions and recipes to your goals, while keeping the paleo diet principles intact.
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-Quick Reference Paleo Diet Food List Food Category Eat Freely In Moderation Avoid Meat & Poultry Beef, chicken, turkey, pork, lamb, game meat Grass-fed preferred (nutrient-dense) Processed meats (bacon, deli, sausage) Fish & Seafood Salmon, sardines, mackerel, cod, shellfish Fatty fish best (omega-3s) Farm-raised with low omega-3s Vegetables Leafy greens, broccoli, cauliflower, peppers, cucumbers, zucchini Sweet potatoes, carrots (starchy) Corn, legumes Fruits Berries, apples, oranges, bananas, melons Dried fruit (concentrated sugar) Fruit juice, processed fruit Nuts & Seeds Almonds, walnuts, macadamia nuts, sunflower seeds Nut butters, seed butters Peanuts (legumes, not nuts) Fats & Oils Olive oil, avocado oil, coconut oil, ghee Grass-fed butter Vegetable oils, margarine, seed oils Sweeteners Honey, maple syrup (sparingly) Natural sweeteners Refined sugar, artificial sweeteners Beverages Water, coffee, tea Wine (optional) Soda, juice, sweetened drinks
Health Benefits of the Paleo Diet Research on the paleo diet is not as extensive as it is for the Mediterranean diet , but existing studies suggest several potential benefits, particularly around weight loss and blood sugar control.
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-Most articles say “eat whole foods, lose weight” without explaining why. Once you know what’s happening in your body, it’s easier to understand why the diet actually works.
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-Regulates Blood Sugar By removing refined carbohydrates and added sugars, paleo meals tend to cause fewer rapid spikes in blood glucose. More stable blood sugar means more stable insulin levels, which can make fat loss easier and reduce energy crashes throughout the day.
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-For people with insulin resistance or prediabetes, this shift can lead to noticeable improvements in blood sugar control within weeks.
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-Reduces Calorie Density Highly processed foods are often calorie-dense and easy to overeat, while whole foods tend to be harder to overconsume due to the quantities being larger. For example, a 300-calorie cookie doesn’t satisfy you as much as a 300-calorie meal of grilled chicken and vegetables will.
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-When you eat whole foods, you naturally consume fewer calories because whole foods trigger signals in your brain saying you’re full. This means you’ll eat less without consciously restricting.
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-Increases Satiety from Protein & Fiber Paleo diets are typically higher in protein from meat and rich in fiber from vegetables. Protein plays a unique role because your body uses more energy to digest it than it does for carbohydrates or fat, slightly increasing calorie burn. It also lowers ghrelin, the hormone that drives hunger, helping you feel fuller for longer.
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-Fiber adds volume to meals and slows digestion, supporting your body’s natural fullness signals. Instead of feeling hungry again an hour later, meals built around protein and fiber tend to keep you satisfied for longer.
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-Because protein and fiber make you feel fuller for longer, you’re not relying on willpower to stop eating, you are just less hungry. For many people, that makes calorie restriction feel automatic rather than forced.
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-Supports Weight Loss People lose weight on paleo primarily because they’re eating fewer calories naturally. Studies show average weight loss of 7-12 pounds over 6 months in overweight populations.
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-This isn’t dramatic but it’s consistent and sustainable because calorie restriction feels voluntary, not forced.
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-Improves Blood Pressure & Cholesterol Some people see improvements in triglycerides, cholesterol ratios, and blood pressure on a paleo diet. However, results are not the same for everyone. In certain cases, LDL cholesterol can increase, especially if the diet includes a high amount of saturated fat. For that reason, it’s a good idea to check your blood work periodically and see how your body is responding.
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-Controls Blood Sugar Some people experience improved insulin sensitivity on a paleo diet, especially those with insulin resistance or prediabetes. Removing refined carbohydrates helps stabilize blood sugar levels and reduce large spikes and crashes.
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-For those with metabolic issues, this can be one of paleo’s more noticeable benefits, and improvements are sometimes felt within the first few weeks.
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-Reduces Inflammation By eliminating highly processed foods, you remove trans fats and reduce intake of omega-6 from refined seed oils that are often consumed in excess. For some people, this may lower inflammation markers.
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-However, it depends on how the diet is implemented and your food choices. If you eat lots of red meat, your saturated fat intake rises and can increase inflammation.
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-Want to try the paleo diet with no strings attached? Get a fully customized paleo meal plan matched to your specific calorie and nutrient needs.
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-Risks and Downsides of the Paleo Diet The paleo diet can work well for some people, but it’s not without potential downsides. Understanding the risks makes it easier to adjust the approach and avoid common problems.
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-Potential Nutrient Gaps Removing entire food groups can increase the risk of missing certain nutrients if meals aren’t planned carefully. Over time, this can lead to lower intake of nutrients such as:
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-Calcium: Because dairy is excluded, calcium intake can drop. While leafy greens, almonds, and sardines contain calcium, they need to be eaten consistently to meet requirements. Some people may need to prioritise calcium-rich foods or consider supplementation.Vitamin D: Many dairy products, especially cow’s milk and some yogurts, are fortified with added vitamin D. Removing them can lower intake below recommended levels if you are not eating enough fatty fish and sun exposure is limited, particularly in winter.Iodine: Many people get iodine from iodized table salt, which has iodine added to it. If you avoid iodized salt and don’t eat much seafood, your iodine intake can drop. Using iodized table salt or occasionally including seaweed can help prevent deficiency.Whole-grain fiber: With grains removed, many people don’t eat enough fiber from vegetables. This can affect digestion and gut health.
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-High Saturated Fat Intake Because paleo places a strong emphasis on meat, saturated fat intake can increase, especially if meals rely heavily on fatty cuts of red meat. In some people, this can raise LDL cholesterol levels. Choosing leaner cuts of meat and including more fish can help balance fat intake.
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-Difficult to Maintain Long Term The paleo diet removes entire food groups, which can make social situations and dining out more complicated. Over time, this level of restriction can feel difficult to maintain. For many people, long-term success depends on whether the structure feels sustainable in real life.
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-Isn’t Appropriate for Everyone Although paleo can be effective, certain health conditions and life stages may require extra care or professional supervision. These include:
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-Pregnant women: There is limited research on strict paleo diets during pregnancy, so medical guidance is recommended before making major dietary changes.People with kidney disease: Higher protein intake may place additional strain on kidneys that are already compromised.Individuals with a history of eating disorders: Since paleo removes entire food groups, it can promote very strict food rules, which may not be appropriate for individuals with a history of eating disorders.
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-Paleo vs. Keto: What’s the Difference? Paleo and keto are often confused, but they’re built on different ideas.
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-Paleo is a food-based framework focused on eating whole, minimally processed foods and avoiding modern agricultural products like grains and dairy. The keto diet , on the other hand, is defined by a metabolic goal which puts your body into ketosis by drastically reducing carbohydrate intake.
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-Because of this, paleo usually allows foods like fruit and sweet potatoes, while keto strictly limits them due to their carbohydrate content. You can follow a paleo diet without ever entering ketosis, but you can’t follow a ketogenic diet while eating moderate or high amounts of carbohydrates, even if those carbs come from “healthy” foods.
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-The table below outlines the key differences between the two dietary approaches.
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-Paleo Keto Grains Excluded Excluded Legumes Excluded Excluded Dairy Excluded Limited (cheese, butter okay) Carbs Moderate (40-50% of calories) Very low (5-10% of calories) Focus Whole foods, nutrient density Fat-driven metabolic state (ketosis) Flexibility Higher (fruits, starchy vegetables allowed) Lower (must stay under 50g carbs) Goal Ancestral eating pattern Metabolic shift to fat-burning Speed of Results Moderate Faster (first 2 weeks) Sustainability Moderate to high Moderate (challenging long-term)
How to Get Started with the Paleo Diet Starting Paleo doesn’t require perfection on day one. The goal is to shift your meals gradually toward whole, minimally processed foods.
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-Step 1: Remove Processed Foods Begin by cutting back on the obvious processed staples like cereal, packaged snacks, and sugary drinks. If a product has a long ingredient list filled with additives, it likely doesn’t fit.
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-Step 2: Eliminate Grains and Legumes Over the first week or two, phase out grains and legumes such as bread, rice, pasta, beans, and lentils. Replace them with vegetables, fruit, and other whole-food options. Many people find this easier once processed snacks are already out of the picture.
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-Step 3: Build Meals Around Protein and Vegetables Center each meal on a source of protein, such as meat, fish, or eggs, and add a generous portion of vegetables. Rather than counting portions, focus on eating until you feel satisfied. For most people, this structure becomes more natural after a few weeks.
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-Step 4: Plan Meals Ahead Paleo typically involves more cooking than a convenience-based diet. Having paleo recipes ready and planning three to four days of meals in advance, along with doing basic prep can make the transition much smoother. Without some planning, it’s easy to fall back on grab-and-go options.
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-Step 5: Adjust Based on How You Feel Energy levels and performance can vary during the transition. If you feel low on energy, adding more carbohydrates from foods like sweet potatoes or fruit may help. If meals feel unsatisfying, increasing healthy fats such as olive oil, nuts, or avocado can improve satiety. Give your body a couple of weeks to adjust, then make changes based on how you feel.
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-7-Day Paleo Diet Meal Plan To make this practical, below is a sample 7-day paleo meal plan to show what this way of eating can look like in practice. Use it as inspiration rather than a rigid schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach, mushrooms, and avocado Grilled chicken salad with mixed greens, cucumber, olive oil, and lemon Baked salmon with roasted broccoli and sweet potato Apple and almonds Tuesday Omelet with peppers and onions Leftover salmon over mixed greens with olive oil Grass-fed beef stir-fry with zucchini, carrots, and cauliflower rice Handful of walnuts Wednesday Chia pudding (made with almond milk) topped with berries Lettuce-wrapped turkey breast burgers with tomato and avocado Grilled shrimp with roasted asparagus and baked sweet potato Carrot sticks with guacamole Thursday Fried eggs with sautéed kale and mushrooms Tuna salad (olive oil–based) over mixed greens Roast chicken thighs with Brussels sprouts and butternut squash Berries Friday Smoothie with almond milk, spinach, berries, and protein powder (Paleo-friendly) Chicken and vegetable soup Grilled steak with roasted root vegetables and side salad Handful of almonds Saturday Vegetable and ground beef skillet with peppers and onions Grilled shrimp salad with avocado and olive oil Baked cod with sautéed green beans and roasted sweet potato Orange and cashews Sunday Sweet potato hash with eggs and spinach Steak salad with mixed greens Slow-cooked beef roast with carrots, onions, and roasted cauliflower Hard-boiled egg with a few olives
Want a fully customized paleo meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly paleo meal plans automatically, adjusting portions and recipes to your goals while keeping the paleo diet principles intact.
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-The Bottom Line The paleo diet is built on a simple idea: eat whole, minimally processed foods and remove any modern products that tend to disrupt appetite, blood sugar, and energy levels.
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-For many people, that shift alone can improve satiety, stabilize energy, and support steady weight loss without constant calorie counting. Higher protein intake, fewer refined carbohydrates, and reduced reliance on ultra-processed foods often make it easier to eat in a way that feels controlled rather than restrictive.
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-That said, paleo is not perfect and it’s not for everyone. Eliminating entire food groups requires planning to avoid nutrient gaps, and higher meat intake may not suit all individuals. Long-term success depends less on strict rules and more on whether the structure fits your lifestyle.
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-If you choose to try paleo, focus on food quality, build meals around protein and vegetables, monitor how you feel, and adjust when needed. The goal isn’t historical perfection, it’s improving the quality of what you eat today.
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-And as with any approach, consistency matters more than intensity. A simple, well-planned week of whole-food meals will always outperform a short burst of strict restriction.
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-Ready to start paleo? Get your personalized paleo meal plan with recipes and grocery list to make your transition simple.
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-Frequently Asked Questions Is the paleo diet healthy long-term? For many people, it can be. Some individuals follow paleo for years and feel great. Others find they need to adjust by adding more carbohydrates or including certain foods like high-quality dairy. Responses vary, so it’s important to monitor how you feel and check blood work periodically to make sure markers like cholesterol and nutrient levels remain in a healthy range.
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-Can you lose weight on paleo? Yes. Most weight loss happens because people naturally eat fewer calories when they switch to whole, protein-rich foods. Research in overweight populations shows average losses of around 7 to 12 pounds over six months. It’s not an extreme or rapid diet, but it can be steady and sustainable.
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-Is paleo anti-inflammatory? It can be. Removing highly processed foods eliminates trans fats, refined sugars, and many additives that may contribute to inflammation. However, results depend on how the diet is structured. A version built around vegetables, fish, and varied protein sources will likely look very different from one centered heavily on red meat.
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-Is coffee allowed on a paleo diet? Yes. Coffee is generally considered acceptable. Most people drink it black or with non-dairy options. Traditional dairy milk is excluded, though some Paleo followers use ghee or coconut milk.
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-Is wine allowed on a paleo diet? Strictly speaking, wine is not paleo because it comes from agriculture and fermentation. In practice, some people include it occasionally without abandoning the overall framework. An occasional glass is unlikely to undermine the diet’s core principles, but it’s not considered a foundational part of paleo eating.
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-What is Autoimmune Paleo (AIP)? Autoimmune Paleo is a more restrictive version of the paleo diet designed for people with autoimmune conditions. In addition to grains, legumes, and dairy, it removes foods like nightshades (such as tomatoes and peppers), eggs, nuts, and seeds. Research is limited, but some people report symptom improvement under medical supervision.
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-Do I need to count calories on paleo? Not necessarily. Whole foods rich in protein and fiber tend to be more filling, so many people naturally eat less without tracking. However, if weight loss stalls or goals are not being met after several weeks, tracking intake can help identify where extra calories may be creeping in.
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12 Best Macro Tracking Apps 2026
- Wed, 22 Apr 2026 15:38:37 +0000
- /blog/?p=904
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- Tracking macros has become one of the most effective ways to improve body composition, increase performance, and build sustainable eating habits. While calorie counting focuses on total intake, macro tracking takes things further by optimizing your balance of protein, carbs, and fats.
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-The problem is that “macro tracking app” means something different to everyone. Some people want a detailed nutritional database and granular data. Others want the app to do most of the thinking for them. And some people just want to stop eating whatever happens to be in the fridge and actually have a plan.
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-In 2026, macro tracking apps are smarter than ever. Many now include AI meal planning, barcode scanning, habit tracking, and personalized recommendations. Some are built for serious fitness enthusiasts. Others are perfect for beginners or people who hate logging food.
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-We’ve researched the apps that consistently come up as the best in their category across fitness communities, expert roundups, and user reviews. Below, you’ll find 12 of the best macro tracking apps in 2026, organized by who they’re actually best for, so you can skip straight to the ones that make sense for your lifestyle.
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-Quick Comparison Best Macro Tracking Apps with Built-In Meal Planners These apps don’t just track macros, they help you plan meals around them. Instead of manually logging food and trying to “make it fit” your targets at the end of the day, they build meals that are designed to hit your protein, carb, and fat goals from the start. This reduces guesswork, saves time, and makes it much easier to stay consistent.
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-For anyone who feels overwhelmed by meal prep or tired of constantly calculating portions, built-in planning makes macro tracking far more realistic and sustainable.
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-Eat This Much: Best Overall Macro Tracking App with a Meal Planner Best for: Automated meal planning, people who hate logging, and anyone who wants their macros figured out for them.
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-Most macro tracking apps put the work on you. You log your food, you figure out what to cook, and you hope it all adds up at the end of the day. Eat This Much flips that entirely. Instead of tracking what you ate, it tells you what to eat in the first place.
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-You enter your calorie and macro targets, your food preferences, your budget, your schedule, and any dietary restrictions, and the app builds a full meal plan around them. Every meal comes with a recipe, a full nutritional breakdown, and a grocery list you can send directly to Amazon Fresh, Instacart, Whole Foods, or Walmart. If you don’t like a suggested meal, you can swap it out with a single tap and the plan recalculates automatically.
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-It’s a genuinely different approach to nutrition, and for a lot of people, it’s far more sustainable than logging. Instead of obsessing over what you already ate, you’re just following a plan that was built around your goals from the start.
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-Price: Free version available; Premium version available for $5/month (billed annually) or $14.99/month (billed monthly). Includes weekly planning, grocery lists, and leftovers support. 14-day free trial available.
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-Pros:
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-Automatically generates full meal plans around your macro targets
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-Detailed nutritional breakdown per meal including vitamins and minerals
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-Integrated grocery delivery to major US retailers
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-Supports multiple diet styles
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-Cons:
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-Simpler recipes may not satisfy experienced cooks
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-Premium required for advanced customization and weekly planning
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-Carb Manager: Best for Low-Carb Macro Tracking & Meal Planning Best for: Keto and low-carb dieters who want an app built specifically for this way of eating.
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-Carb Manager is the most popular keto-focused nutrition app available, and it’s easy to see why. While it tracks all macros, its real strength is in carbohydrate tracking. It uses net carbs (total carbs minus fiber) rather than total carbs, which is the standard approach for ketogenic dieting. It also tracks glucose and ketone levels if you’re monitoring those, and integrates with devices like Fitbit, Garmin, and Apple Watch.
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-The app includes a large database of keto-friendly recipes, a meal planner, and a carb cycling feature in the premium version. There’s also an educational component for people new to the keto diet, which makes it a good choice if you’re just starting out with low-carb eating and want some guidance alongside your tracking.
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-Price: Free version available with basic net carb tracking, food database access. Premium version starts at $3.33/month (billed annually) or $8.49/month (billed monthly). Adds meal planning, carb cycling, advanced analytics, and premium recipes.
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-Pros:
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-Built specifically for keto and low-carb dieting
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-Tracks net carbs, glucose, and ketones
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-Large database of keto-friendly recipes
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-Integrates with Fitbit, Garmin, Apple Watch, and more
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-Cons:
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-Not ideal for balanced macro approaches
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-The free version is fairly limited
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-Best Macro Tracking Apps for Serious Trackers If you’re the type who weighs your food, checks trends instead of just daily scale spikes, and actually cares about precision, these apps are built for you. They go beyond basic calorie counting and focus on accuracy, structured adjustments, and data you can trust.
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-MacroFactor: Best Overall Macro Tracking App Best for: Data-driven people who want their macro targets to adapt as they progress.
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-MacroFactor is widely regarded as one of the most intelligent macro tracking apps available. What sets it apart is its dynamic coaching algorithm. Rather than giving you a fixed calorie target and leaving you to figure out why you’ve stopped progressing, MacroFactor analyzes your weekly weigh-ins and food logs and automatically adjusts your targets to keep you moving toward your goal.
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-It was built by the team at Stronger by Science, a group known for their evidence-based approach to nutrition and training. The food database is entirely verified, which means you won’t run into the common problem of wildly inaccurate user-submitted entries that are common in apps like MyFitnessPal. The interface is clean and genuinely enjoyable to use, which matters more than people realize when you’re logging food every single day.
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-Price: No free tier. Plans start at $11.99/month or $71.99/year after a 7-day trial.
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-Pros:
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-Dynamic algorithm adjusts your macro targets weekly based on real progress
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-Fully verified food database with no inaccurate user submissions
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-Supports a wide range of goals including muscle gain, fat loss, and maintenance
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-Tracks expenditure trends and energy balance over time
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-Cons:
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-No free version, only a trial period
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-Not ideal for athletes or those with precise performance goals
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-Cronometer: Best for Accuracy and Micronutrient Tracking Best for: Anyone who wants to track more than just macros, including vitamins, minerals, and micronutrients
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-Cronometer takes a more scientific approach than most apps. While it absolutely tracks your macros, its real strength is in micronutrient tracking. It monitors over 84 different nutrients, including vitamins, minerals, amino acids, and fatty acids, which makes it a favorite among people managing specific health conditions, athletes with precise nutritional needs, and anyone who wants a genuinely complete picture of their diet.
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-Like MacroFactor, Cronometer uses a verified food database, but they use lab-verified sources like the USDA and NCCDB, and user submissions get reviewed before they go live, meaning the data you’re working with is reliable. It’s worth noting that Cronometer can feel like a lot if you’re new to nutrition tracking. The depth of data is its biggest strength, but it can also be its biggest barrier for casual users.
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-Price: Free version available with basic macro and micronutrient tracking with ads. Premium Gold version starting at $8.99/month or $49.99/year which removes ads, adds fasting tracker, advanced charting, and more.
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-Pros:
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-Verified food database for reliable data
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-Tracks over 84 nutrients including vitamins, minerals, and amino acids
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-Integrates with Apple Health, Fitbit, Garmin, and other fitness devices
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-Affordable premium
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-Cons:
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-The sheer depth of data can feel overwhelming for beginners
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-Smaller restaurant database and less lifestyle-focused design
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-MyMacros+: Best for Athletes With Specific Macro Targets Best for: Bodybuilders, powerlifters, and athletes who need to set different macro targets for training and rest days.
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-MyMacros+ was built by a fitness professional for fitness professionals, and it shows. One of its most useful features is the ability to set completely different macro goals for different days of the week, which is a big deal if you’re following a structured training program. On a heavy lifting day, your carbohydrate and calorie needs are different from a rest day, and most apps don’t make it easy to account for that.
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-The app has a food database of over 5 million items, a barcode scanner, and a clean interface that makes logging quick. It’s not the flashiest app on this list, and it doesn’t have the adaptive coaching of MacroFactor or Carbon, but for athletes who know their numbers and just need a reliable, no-nonsense way to hit them, MyMacros+ is hard to beat.
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-Price: The base app is Free to download (previously a one-time $2.99 purchase, now free on iOS). Pro subscription starts at $2.99/month or $29.99/year for advanced stats, recipes, and additional features.
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-Pros:
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-Ability to set different macro goals for training days vs. rest days
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-5 million+ food item database
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-Trusted by competitive bodybuilders and powerlifters
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-Cons:
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-Less adaptive than apps like MacroFactor
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-Some advanced features require a Pro subscription
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-Best Macro Tracking Apps for Beginners If you’re new to tracking your food, the last thing you want is an app that feels like a spreadsheet. These apps are approachable, well-designed, and make it easy to build the habit of logging without feeling like a chore.
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-MyFitnessPal Best for: Beginners who want the largest food database available and a familiar, widely-used platform.
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-MyFitnessPal has been around since 2005 and remains one of the most widely used nutrition apps in the world. Its food database is enormous, with over 18+ million foods, which means you can almost always find exactly what you’re looking for, including restaurant meals, branded products, and international foods. The app is also deeply integrated with a huge range of fitness devices and apps, from Apple Health and Fitbit to Garmin and Strava.
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-The free version is genuinely useful for basic calorie and macro tracking, though it’s worth noting that MyFitnessPal has moved more features behind its paywall in recent years. Barcode scanning, for example, now requires a Premium subscription for newer accounts.
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-One thing to be aware of is that because anyone can submit food entries to the database, the accuracy can vary. It’s worth double-checking entries against the nutrition label, especially for generic or homemade foods.
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-Price: Free plan includes basic calorie and macro tracking, food logging, exercise logging. Premium starts at $19.99/month or $79.99/year and adds barcode scanning, custom macros, and detailed analysis. Premium+ is $99.99/year and includes a meal planner and some additional features.
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-Pros:
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-Largest food database of any app on this list (18 million+ foods)
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-Integrates with virtually every fitness device and app
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-Large, active community for support and accountability
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-Well-designed and easy to navigate
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-Cons:
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-Many previously free features are now behind a paywall
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-User-submitted food entries can be inaccurate
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-Lose It!: Best for Simple Macro Tracking Best for: Beginners who want a clean, guided experience focused on weight loss.
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-Lose It! is one of the most beginner-friendly apps on this list. It sets you up with a personalized weight loss plan from the start, gives you a daily calorie budget, and makes it easy to log your food and exercise without feeling overwhelmed. The interface is clean and the progress tracking is satisfying, which helps with building the habit of logging consistently.
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-The free version covers the basics well, though macro tracking, the barcode scanner, and some of the more detailed features are locked behind the Premium subscription. It’s worth noting that Lose It! is primarily designed around weight loss rather than performance or body composition goals. If your main goal is losing weight and you want a straightforward, encouraging app to help you do it, Lose It! is an excellent starting point.
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-Price: Free plan includes basic calorie tracking, food logging, weight tracking. Premium is $39.99/year which includes macro tracking, barcode scanning, meal planning, and more.
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-Pros:
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-Very beginner-friendly with a guided setup
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-Clean, well-designed interface
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-One of the most affordable premium plans on this list
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-Strong community and social features
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-Cons:
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-Macro tracking is a premium feature
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-Less suited to performance or body composition goals
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-Stupid Simple Macro Tracker: Best for Minimalist Macro Tracking Best for: People who already know their macro targets and just want a clean, no-frills place to track them.
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-This app lives up to its name in the best way possible. It does one thing: track your macros. There are no coaching features, no meal plans, no social feeds, and no AI. You set your macro targets, and as you log food throughout the day, you watch the macro icons for protein, carbs, and fat fill up. When you get close to your limit, the app gives you a warning. That’s it.
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-It’s a beautifully simple and lightweight approach that’s perfect for people who find other apps distracting. The food database has around 500,000 items, which is smaller than the giants like MyFitnessPal, but it includes a barcode scanner and covers the basics well. If you just need a digital version of a food journal without all the noise, this is it.
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-Price: $34.99/year with a lifetime purchase option available.
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-Pros:
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-Extremely simple, focused, and easy to use
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-Visual tracking with filling macro icons is intuitive
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-No distracting social features, articles, or ads
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-Cons:
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-Smaller food database than competitors
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-No coaching, meal planning, or adaptive features
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-Not suitable for beginners who need guidance
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-Best Macro Tracking Apps for People Who Hate Logging Manual food logging works for a lot of people, but it’s not for everyone. If logging your food feels like a chore, these apps are built to make it easier, faster, or at least less annoying. Whether that means snapping a quick photo or using voice input, these picks are all about saving time.
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-SnapCalorie: Best Tracking Macros with Photo Logging Best for: Best photo logging for restaurant meals, potlucks, and days you don’t want to weigh food.
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-The way SnapCalorie works is simple: take a picture of your food, and the app’s AI will estimate the macros. It’s extremely useful for situations where you can’t weigh your food, like at a restaurant or a family dinner. On iPhones with a LiDAR sensor, the app can read portion sizes with surprising accuracy, getting within about ±80 calories on a 500-calorie meal. Without LiDAR, the margin for error is wider, so it’s best to treat the numbers as a ballpark estimate.
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-The free version allows you to log a few meals per day. It’s not precise enough for someone prepping for a bodybuilding competition, but for the average person who wants a quick and easy way to get a general sense of their intake, it’s a massive time-saver.
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-Price: Free version: Includes limited AI meal scans (typically up to 3 per day). Premium subscription costs approximately $89.99 per year for unlimited AI meal scans and full access to features.
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-Pros:
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-AI-powered photo logging is fast and convenient
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-LiDAR integration on newer iPhones improves portion size accuracy
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-Great for logging restaurant meals and complex plates
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-Cons:
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-Less accurate than manual logging with a food scale
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-Accuracy is lower on phones without LiDAR
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-Not suitable for very strict diets or competition prep
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-Foodnoms: Best for Fast & Private Macro Tracking Best for: Apple users who want a fast, beautifully designed tracker with strong privacy and no ads.
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-Foodnoms is an Apple-focused nutrition tracker available on iPhone, iPad, Mac, and Apple Watch. It’s known for its clean design, fast logging, and strong user ratings. What makes Foodnoms stand out is the combination of speed and thoughtfulness. Logging is fast thanks to a barcode scanner, voice entry, AI-powered meal scanning (you can snap a photo or describe a meal in plain text), and even Bluetooth smart scale support for precise portion weighing. Home screen widgets let you check your progress without opening the app. There’s also deep Shortcuts integration for power users who want to automate their logging entirely.
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- It also prioritizes privacy, with encrypted data storage and no ads, even in the free version which includes calorie and macro tracking with full database access.
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-Price: Free version includes calorie and macro tracking, barcode scanning, full database access, no ads. Foodnoms+ pricing varies by region but starts at around $5.99/month or $39.99/year.
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-Pros:
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-AI meal scanning, voice entry, and smart scale support
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-Strong privacy: no ads, no data selling, encrypted storage
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-Generous free tier with no ads
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-Cons:
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-Apple ecosystem only, no Android
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-Smaller food database than other apps on the market
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-Best Macro Tracking Apps with Integrated Coaching Some people do not just want numbers on a screen. They want guidance, feedback, and clear direction on what to adjust and why. Coaching-focused macro apps bridge the gap between a basic tracker and hiring a nutrition coach. Instead of simply logging food, you check in regularly, receive updated macro targets, and get structured support based on your progress.
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-If accountability and expert guidance matter more to you than meal planning features, this category is where you should focus.
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-Carbon Diet Coach: Best Macro Tracking with Structured Coaching Best for: People who want a nutrition coach built into their app, without the cost of hiring a real one.
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-Carbon was created by Dr. Layne Norton, a PhD in Nutritional Sciences and one of the most well-known evidence-based coaches in the fitness industry. The app functions less like a food tracker and more like a coaching system. You log your food and your weight, check in weekly, and the app’s algorithm analyzes your progress and adjusts your macro targets accordingly.
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-What makes Carbon different from most apps is that it doesn’t just give you a number to hit and leave you to figure out the rest. It actively coaches you through the process, explains what adjustments it’s making and why, and supports a range of goals including fat loss, muscle gain, maintenance, and reverse dieting. It supports multiple diet styles including balanced, low-carb, low-fat, keto, and plant-based.
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-The main limitation is that Carbon doesn’t provide meal plans. It tells you what your macro targets are and coaches you toward hitting them, but the actual food choices are up to you.
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-Price: No free version. Plans start at $11.99/month, $59.99 for 6 months, or $99.99/year.
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-Pros:
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-Weekly check-ins with adaptive macro adjustments
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-Built by evidence-based nutrition experts
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-Supports multiple diet styles including fat loss, muscle gain, maintenance, and reverse dieting
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-Cons:
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-No free version
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-Does not provide meal plans
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-No social or community features within the app
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-Noom: Best For Behavior-Based Nutrition Without Strict Macro Tracking Best for: People who want to understand the psychology behind their eating habits, not just track numbers.
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-Noom is not a traditional macro tracking app. It tracks macros and calories, yes, but its real focus is on the behavioral and psychological side of eating. The app uses a color-coded food system (green, yellow, and orange) to help you make better choices without obsessing over exact numbers, and it pairs this with a daily curriculum of short lessons on topics like stress eating, habit formation, and mindful eating.
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-Noom also offers access to a personal coach and a group support community, which sets it apart from every other app on this list. If you’ve tried tracking your macros before and found that you knew what to eat but couldn’t stick to it, Noom’s approach to the behavioral side of nutrition might be exactly what you need.
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-Price: No free version. Plans start at $70/month (monthly plan) or approximately $17.42/month on a 12-month plan ($209 billed annually). A 7-day trial is available.
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-Pros:
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-Addresses the psychology and habits behind eating, not just the numbers
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-Daily lessons on behavior change, stress eating, and mindful eating
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-Access to a personal coach and group community
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-Cons:
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-Significantly more expensive than most apps on this list
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-Not ideal for athletes or those with precise performance goals
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-Common Mistakes When Tracking Macros Macro tracking works best when it’s done accurately and consistently. Small oversights can quietly throw off your numbers, even if you feel like you’re doing everything right. If your progress has stalled or your results feel inconsistent, one of these common mistakes could be the reason.
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-1. Trusting every database entry Not every food entry in crowd-sourced databases is accurate. One listing might show 25g of protein for a chicken breast, while another shows 40g for the same portion. Those differences add up over time. If something looks off, double-check it against another source or choose apps that use verified data.
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-2. Forgetting oils, sauces, and condiments Small extras can make a big difference. One tablespoon of olive oil adds 14g of fat, and things like ranch, mayo, butter, or cooking sprays can easily push your fat intake 20 to 30 grams higher than expected in a single day. These are easy to forget because they don’t feel like “main foods,” but they absolutely count toward your macros.
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-3. Using someone else’s macros Your friend’s macro targets were calculated for their body weight, activity level, and goals, not yours. Copying someone else’s numbers often leads to frustration because the math simply isn’t built around you. Use an app that calculates targets based on your own stats and adjusts as your progress changes.
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-4. Obsessing over daily numbers Going 10g over on carbs today is not a problem. Your body doesn’t reset at midnight, and progress is driven by trends over time, not one single day. Weekly averages matter far more than hitting perfect numbers every evening.
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-5. Only logging after you eat Logging at 9 p.m. tells you what already happened, but it doesn’t help you make better choices earlier in the day. Pre-logging meals or using a planner like Eat This Much allows you to adjust portions before the food is on your plate. Planning ahead gives you control instead of forcing you to “fix” your numbers at the end of the day.
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-So, which macro tracking app should you choose? Macro tracking is not about perfection. It is about awareness, consistency, and having a system that supports your goals instead of working against them.
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-The best macro tracking app depends on what you actually need. If you want meals built around your targets so you do not have to think about what to eat, Eat This Much stands out as the strongest option with a built-in meal planner. If you prefer adaptive coaching and data-driven adjustments, MacroFactor or Carbon Diet Coach may be a better fit. If you care about accuracy down to vitamins and minerals, Cronometer is hard to beat. And if you just want something simple and approachable, apps like Lose It! or MyFitnessPal make getting started easy.
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-No app will do the work for you completely. The real advantage comes from choosing one that matches your personality and lifestyle. The right app should feel sustainable, not stressful. When you find one that makes it easier to plan, log, and stay consistent, macro tracking becomes less of a chore and more of a tool that quietly supports your progress.
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-
Vegan Diet Guide: Benefits, Risks & How to Do It Right
- Wed, 15 Apr 2026 15:31:06 +0000
- /blog/?p=814
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- You decide to try going vegan. The first week feels productive but by week three you’re tired, constantly hungry, and wondering why everyone else seems to thrive on it while you’re googling “vegan sources of protein” at 10pm. Eventually, you give up.
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-This is more common than you think, not because a vegan diet cannot work, but because many people approach it by simply removing animal products without replacing them strategically. Taking food away is easy, but building balanced meals is harder.
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-When done well, a vegan diet can support heart health, weight management, and metabolic improvements. When done poorly, it can leave you low on protein, short on key nutrients, and frustrated.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is a Vegan Diet? A vegan diet excludes all animal products. That means more than just avoiding meat, fish, and poultry. It also removes dairy, eggs, honey, gelatin, and ingredients such as whey or casein that are derived from milk.
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-What remains is a diet built entirely around plant based foods, including vegetables, fruits, grains, legumes, nuts, seeds, and plant-based alternatives. In principle, it is simple.
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-In reality, it requires more awareness than people expect. Animal-derived ingredients often appear in packaged foods, and certain nutrients that are easily obtained from animal products need more deliberate planning in a fully plant-based diet.
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-Why People Go Vegan People choose a vegan diet for different reasons, and understanding your own motivation matters more than you might think. The reason you start often shapes how you approach the diet and whether you stick with it long term.
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-For many, the decision is health-driven. They want to improve cholesterol, manage blood sugar, lose weight, or reduce long-term disease risk. Research shows that a well-planned plant-based diet can support these outcomes, but food quality still matters.
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-Others are motivated by ethics or environmental concerns, including animal welfare and the impact of livestock production on greenhouse gas emissions.
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-In reality, most people have mixed motivations. Someone may begin for health reasons and later become more aware of environmental or ethical considerations. Whatever the starting point, clarity about why you are making the change makes it easier to approach it in a way that is sustainable.
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-Types of Veganism Not everyone who follows a vegan diet approaches it in the same way. The label is the same, but the motivation and level of strictness can look very different depending on the person.
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-Plant-forward eating Plant-forward eating is not strict veganism, but it shares many similarities. Meals are built around vegetables, legumes, grains, nuts, and seeds, with occasional animal products included. Many people find this approach more flexible and easier to maintain socially.
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-Health-based veganism This approach centres on personal health. The priority is improving cholesterol, blood sugar, weight, or overall wellbeing. The focus is mainly on what is eaten, and there may be less attention given to non-food items such as clothing or household products.
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-Environmental veganism Environmental veganism is driven by concern about sustainability and the environmental impact of animal agriculture. The aim is to reduce reliance on animal farming and lower one’s overall environmental footprint. In some cases, there is nuance in how this is interpreted, with a small number of people including specific locally sourced animal foods if they believe the environmental impact is minimal. Even then, plant-based foods remain the foundation.
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-Ethical veganism Ethical veganism is rooted in concern for animal welfare. It extends beyond food to include clothing, cosmetics, supplements, and other products connected to animal use. People following this approach tend to research brands and ingredients carefully, and it is usually the most strict version of veganism.
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-How the Vegan Diet Works A vegan diet works by changing what your meals are made of. When you remove animal products, you usually end up eating more vegetables, legumes, whole grains, nuts, and seeds. That naturally increases fiber intake and often reduces saturated fat.
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-Higher fiber intake slows digestion and helps you feel full for longer. Meals built around beans, lentils, vegetables, and whole grains tend to be lower in calorie density, meaning you can eat a satisfying portion without consuming as many calories.
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-Health Benefits of a Vegan Diet When a vegan diet is built around whole plant foods rather than processed substitutes, research shows clear health advantages. The benefits come from higher fiber intake, lower saturated fat, and a greater focus on minimally processed foods.
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-Improves Heart Health Vegan diets are consistently linked to lower LDL cholesterol and lower blood pressure. People who eat mostly plant-based foods also tend to have a lower risk of heart disease over time. Removing most sources of saturated fat and increasing fiber intake plays a major role in these improvements.
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-Supports Weight Loss & Management On average, people who follow vegan diets tend to weigh less than those who do not. Studies suggest body weight is often 5 to 10% lower in plant-based populations. Meals built around vegetables, beans, lentils, and whole grains are filling but generally lower in calories, which makes maintaining a calorie deficit easier without constant restriction.
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-Helps Stabilise Blood Sugar Well-planned vegan diets are associated with better insulin sensitivity and a lower risk of Type 2 diabetes. High-fiber foods slow digestion and help prevent sharp blood sugar spikes, supporting steadier energy levels and improved glucose control.
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-May Reduce Certain Cancer Risks Some studies suggest a lower risk of colorectal cancer among people who eat predominantly plant-based diets. Higher fiber intake and the absence of processed meats are thought to contribute to this protective effect.
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-Supports Long-Term Health and Longevity Populations with some of the longest lifespans tend to eat mostly plant-based diets. While diet is only one part of the picture, the combination of improved heart health, better metabolic markers, and higher intake of whole foods supports overall long-term health.
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-Interested in trying a vegan diet? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
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-Vegan Diet Health Risks & How to Prevent Them A vegan diet can be very healthy, but it does require some planning. Certain nutrients become harder to get once animal products are removed, and it helps to know what to pay attention to before you start.
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-Vitamin B12 Deficiency Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. It is found almost exclusively in animal products, which means vegans are at real risk of deficiency without supplementation. Low B12 levels can lead to fatigue, numbness, cognitive issues, and in severe cases, nerve damage.
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-Because plant foods do not reliably provide B12, taking some sort of supplements is necessary. This can come from a weekly oral supplement, periodic injections, or consistently using fortified foods such as plant milks or nutritional yeast that clearly list B12 content.
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-Iron Deficiency Iron from plant foods is absorbed less efficiently than iron from animal sources. Low iron levels can show up as fatigue, shortness of breath, or feeling unusually cold.
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-The good news is that absorption improves when iron-rich plant foods are paired with vitamin C. Lentils, beans, leafy greens, and fortified grains can meet your needs when eaten regularly, especially alongside foods like citrus, tomatoes, or peppers. Periodic blood work to check ferritin levels can provide reassurance.
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-Incomplete Protein Plant proteins often contain lower amounts of certain essential amino acids, but this is rarely a problem when you eat a variety of foods. You don’t need to combine specific foods at every meal, having variety throughout the day is enough.
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-Soy products such as tofu and tempeh provide complete protein on their own, and combinations like rice and beans naturally complement each other. A mix of legumes, grains, nuts, and seeds typically covers your needs.
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-Low Omega-3 Plant foods such as flaxseeds, chia seeds, and walnuts contain a type of omega-3 fat called ALA. Your body can convert ALA into the forms it actually uses, known as EPA and DHA, but that conversion is limited. Over time, low levels of EPA and DHA may affect brain and heart health.
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-For that reason, some vegans choose an algae-based EPA/DHA supplement, since algae is the original source of these fats in the food chain. Plant omega-3 foods are still useful, but supplementation can provide more direct support.
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-Other Nutrient Deficiencies Calcium, vitamin D, zinc, and iodine can sometimes run low on a vegan diet if meals are not planned thoughtfully. Fortified plant milks are an easy way to boost calcium and often vitamin D. You may still need sun exposure or a supplement for vitamin D, especially in winter.
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-Zinc is found in foods like nuts, seeds, and legumes. Iodine is added to regular iodised table salt, so using that instead of specialty salts can help. Seaweed also contains iodine, but it should be eaten in moderation.
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-Vegan Nutrient Requirements Quick Reference To make things simple, here’s a clear overview of the key nutrients discussed above, along with general daily targets and practical sources. Think of this as a reference you can return to when planning meals or reviewing your intake.
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-Nutrient Daily Target Primary Vegan Sources Supplementation B12 2.4 mcg Fortified plant milk, nutritional yeast (verify fortification) REQUIRED: 1,000-2,000 mcg weekly or 100 mcg daily Iron 8mg (men), 18mg (women), 27mg (pregnant) Lentils, beans, fortified cereals, tahini, spinach Supplement only if deficient (pair food sources with vitamin C) Calcium 1,000-1,200 mg Fortified plant milks (300-400mg), tahini (130mg/tbsp), collard greens (268mg/cup) Supplement if food sources inadequate Vitamin D 600-800 IU (1,000-2,000 IU if deficient) Sun exposure 15-30 min daily, fortified plant milks Supplement recommended (especially October-March) Omega-3 (EPA+DHA) 250-300 mg combined Algae supplements preferred; ground flax (1.6g ALA) if no supplement Algae supplement recommended (plant ALA converts poorly) Protein 50-75g daily Lentils (18g/cup), tofu (10g/3oz), tempeh (19g/3oz), beans (15-16g/cup), nuts Combine different sources for complete amino acids Zinc 8-11 mg Legumes, nuts, seeds, whole grains Supplement if deficient
How to Get Started with a Vegan Diet Switching to a vegan diet doesn’t have to be dramatic or all-or-nothing. The people who stick with it long term usually take a practical approach: understand what they’re eating now, make gradual changes, and plan a few reliable meals before fully committing. The goal isn’t to get everything “right” immediately, it’s building something balanced that you can actually maintain.
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-Step 1: Understand Your Baseline Before removing anything, take a look at what you’re currently eating. Track a few typical days and pay attention to protein intake, iron sources, and overall energy levels. This gives you a reference point so you can see what changes once you shift to plant-based eating.
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-Step 2: Transition Gradually Some people switch overnight, but many find a gradual transition more sustainable. Spreading the change over several weeks gives you time to adjust and experiment.
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-You might begin with a few fully plant-based days each week, then move toward mostly vegetarian meals, and eventually remove dairy and eggs. This approach allows your digestion to adapt to higher fiber intake and gives you time to find plant-based meals you genuinely enjoy before committing fully.
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-Step 3: Plan Your Protein Sources Before going fully vegan, identify plant proteins you actually like. Lentils, beans, tofu, tempeh, nuts, and seeds can all contribute meaningfully to daily intake, but preferences vary.
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-Aim for roughly 50–75 grams of protein per day, depending on your body size and activity level. Once you know which foods you enjoy, it becomes easier to build meals around them instead of worrying about hitting a target.
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-Step 4: Get Supplements Set Up A few supplements are easier to organise before you fully transition. Vitamin B12 is essential on a vegan diet. Vitamin D is commonly supplemented, especially in winter. Many people also include an algae-based omega-3 supplement to provide EPA and DHA. Iron supplementation is only necessary if blood work shows deficiency.
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-Step 5: Keep Meals Simple You don’t need dozens of vegan recipes . Start with three or four meals you enjoy and can prepare confidently, then rotate them. Familiar meals reduce decision fatigue and make the transition feel manageable. Examples might include lentil curry with rice, bean chilli, tofu and vegetable stir-fry, or pasta with tomato sauce and chickpeas. Once those feel easy, you can expand from there.
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-Want a fully customized vegan meal plan matched to your specific calorie and nutrient needs? Eat This Much creates personalized vegan meal plans that automatically balance your protein, B12, iron, and other critical nutrients. No more guessing, just nutritionally complete meals that fit your goals.
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-Common Vegan Diet Mistakes Most of the issues people run into on a vegan diet are predictable. They usually come down to either under-planning or over-relying on convenience foods. They include:
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-Not getting enough protein: When protein intake is too low, hunger increases, exercise recovery suffers, and energy levels can dip. This usually happens when meals are built mostly around refined carbs rather than legumes, tofu, tempeh, or other protein-rich foods. Tracking your intake for a few days can confirm whether you are consistently reaching roughly 50–75 grams per day.Skipping B12 supplements: B12 deficiency develops slowly but can have serious consequences if ignored. Because plant foods do not reliably provide B12, supplementation is necessary on a vegan diet. This is one area where consistency matters.Eating too many processed vegan foods: Vegan alternatives such as faux meats, vegan cheeses, and packaged snacks can make the transition easier, but they should not form the foundation of your diet. Many are high in calories, sodium, and additives while offering limited nutritional value.Not eating enough calories: Plant-based meals are often lower in calories, which can be helpful for weight loss but problematic if you don’t eat enough. Some people unintentionally undereat because the food feels lighter. If you feel constantly tired or notice rapid weight loss, it may be a sign that you are not eating enough.Social isolation: Eating differently from friends or family can feel awkward at first. Keeping the focus on your own choices rather than persuading others tends to make social situations easier. Most people adjust more quickly than you expect.
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-Plant-based meals are often lower in calories, making it easy to undereat by accident. Use our free Calorie Calculator to find your ideal daily targets for weight loss, maintenance, or muscle gain.
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-7-Day Vegan Diet Meal Plan Here’s a simple example of how a balanced vegan week can look in practice. Use it as inspiration rather than a rigid schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Overnight oats with chia seeds, almond butter, blueberries, and fortified plant milk Lentil and vegetable soup with whole-grain bread Tofu stir-fry with broccoli, carrots, bell peppers, and brown rice Apple with peanut butter Tuesday Tofu scramble with spinach, mushrooms, and whole-grain toast Chickpea salad with cucumber, tomato, olive oil, lemon, and mixed greens Black bean chilli with quinoa and avocado Handful of mixed nuts Wednesday Smoothie with banana, spinach, frozen berries, flaxseeds, and fortified soy milk Hummus and roasted vegetable wrap with side salad Baked tempeh with roasted sweet potatoes and green beans Carrots and bell peppers with hummus Thursday Peanut butter and banana on whole-grain toast Quinoa bowl with roasted chickpeas, cucumber, shredded cabbage, and tahini dressing Lentil pasta with tomato sauce, mushrooms, and side salad Fortified plant yogurt with pumpkin seeds Friday Oatmeal with walnuts, ground flax, and sliced apple White bean and spinach stew with whole-grain bread Vegan curry with chickpeas, cauliflower, and basmati rice Trail mix (nuts, seeds, dried fruit) Saturday Chia pudding made with fortified almond milk and topped with raspberries Tofu and avocado sandwich with side salad Stuffed bell peppers with black beans, corn, and quinoa Orange and handful of almonds Sunday Smoothie bowl with berries, soy yogurt, hemp seeds, and granola Lentil and roasted vegetable salad with olive oil dressing Mushroom and walnut bolognese over whole-grain spaghetti Edamame with sea salt
The Bottom Line A vegan diet can be extremely healthy, but it works best when it is built on whole, nutrient-dense foods and supported by planning. Removing animal products does not automatically improve health, what replaces them matters.
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-When done well, a vegan diet can support heart health, weight management, and blood sugar control. It can also align with ethical or environmental values. The benefits of going vegan can be substantial, but it’s important to make sure you are getting enough key nutrients such as vitamin B12, iron, iodine, and omega-3s.
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-The key question isn’t whether a vegan diet works in theory, it’s whether it works for you in practice. If meals are satisfying, nutritionally complete, and sustainable in your daily life, then it can be a long-term option. If it feels restrictive or difficult to maintain, a more plant-forward approach may be a better fit.
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-Ready to get started on your vegan journey? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
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-Frequently Asked Questions How do vegans get enough protein? Protein on a vegan diet comes mainly from legumes such as lentils, beans, and chickpeas, along with soy foods like tofu, tempeh, and edamame. Nuts, seeds, and whole grains also contribute. You don’t need to combine specific foods at every meal, but eating a variety across the day ensures you cover all essential amino acids. For most adults, around 50–75 grams per day is a reasonable target, depending on body size and activity level.
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-Are vitamin B12 supplements really necessary on a vegan diet? Yes. Plant foods do not reliably provide vitamin B12, and deficiency can lead to serious neurological problems over time. A supplement or consistent use of fortified foods is required on a vegan diet. This is one area where planning ahead matters.
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-Can vegans build muscle? Yes. Muscle growth depends on adequate protein intake, strength training, and sufficient calories. The source of protein matters less than the total amount consumed. Many athletes follow plant-based diets successfully, provided their intake is well planned.
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-Is soy safe on a vegan diet? Yes. Soy is a complete protein and is safe when eaten in normal amounts. Concerns about soy and estrogen are often overstated and not supported by the majority of current research. Including soy as part of a varied diet is both practical and nutritionally sound.
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-How expensive is a vegan diet? It depends on how you approach it. Whole foods such as beans, lentils, rice, oats, and seasonal vegetables are inexpensive. Processed vegan substitutes tend to be more costly. A whole-food vegan diet can be affordable, and in many cases costs less than diets centred heavily on meat.
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-Is a vegan diet safe during pregnancy? A vegan diet can be safe during pregnancy when it is well planned. Particular attention should be given to vitamin B12, iron, calcium, vitamin D, iodine, and omega-3s. Working with a healthcare professional or dietitian is advisable.
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Mediterranean Diet Guide: Food List, Benefits & 7-Day Meal Plan
- Mon, 06 Apr 2026 20:50:19 +0000
- /blog/?p=767
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- You’ve tried restrictive diets. They work for a week, then you’re starving, thinking about pasta, craving bread. You make it two weeks, but by week three you’re done and back to normal eating, and the weight comes back.
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-Meanwhile, somewhere in southern Italy or coastal Greece, someone is eating bread, olive oil, wine, and cheese regularly. They’re not counting calories, restricting fat, or following rigid rules. They’re 85 years old and healthier than most Americans in their 50s.
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-This is the gap everyone misses. The best diet isn’t the most restrictive, it’s the one people actually stick to. The people who live longest on Earth aren’t white-knuckling through deprivation, they’re eating real food with family, enjoying meals, and living normally.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Mediterranean Diet? The Mediterranean diet isn’t a “diet” in the modern, restrictive sense. There is no required calorie counting, no elimination of entire food groups, and no defined end point. Instead, it reflects a long-term pattern of eating that is closely tied to daily life.
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-It’s inspired by the traditional ways people in Greece, Italy, Spain, and other coastal Mediterranean regions have eaten for generations. Shared meals, regular physical activity, and balanced routines are part of the broader lifestyle.
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-At its core, the focus is on whole foods, minimal processing, healthy fats, and meals built primarily around plants. This means eating plenty of vegetables, fruits, legumes, whole grains, and olive oil. Fish is eaten regularly, poultry and eggs appear in moderation, cheese and yogurt are included in reasonable amounts, and red meat is limited, while wine is optional and typically consumed with meals rather than on its own.
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-The Mediterranean Diet Pyramid The traditional Mediterranean diet pyramid looks different from the standard food pyramids many people grew up with. Instead of centering meals around meat and processed grains, it places plant foods at the foundation.
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-The base of the pyramid is wide, emphasising vegetables, fruits, legumes, whole grains, nuts, seeds, and olive oil as everyday staples. Fish and seafood appear regularly but in smaller amounts. Poultry, eggs, and dairy are included more moderately. At the very top, in the smallest section, are red meat and sweets, foods meant to be enjoyed occasionally rather than daily.
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-The structure reflects frequency, not strict portion rules. The foods at the bottom are eaten most often, while those at the top are limited. It is less about restriction and more about shifting the balance of what fills your plate.
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-Pyramid Level Foods Frequency Purpose Base (Eat Daily) Vegetables, fruits, whole grains, legumes, nuts, herbs, olive oil Every meal Foundation, fiber, sustained energy Middle (Eat Weekly) Fish, seafood, poultry, eggs, cheese, yogurt 2-3x per week Protein, omega-3s, calcium Top (Eat Rarely) Red meat, processed meats, sweets, refined carbs Occasional Flavor, special occasions Lifestyle Pillars Physical activity, social eating, rest, community Daily Sustainability, mental health
Interested in a simple, stress-free way to follow the Mediterranean diet? Get a free, fully customized Mediterranean meal plan matched to your calorie and nutrient needs.
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-Why the Mediterranean Diet Works The Mediterranean diet works by changing the balance of what fills your plate. Instead of relying on processed foods and refined carbs, it centres meals around vegetables, legumes, whole grains, olive oil, fish, and nuts.
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-These foods digest more slowly and keep you fuller for longer. Blood sugar levels stay more stable, energy is steadier, and cravings are less intense. Healthy fats replace processed fats, and fiber intake naturally increases.
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-It also reduces the amount of ultra-processed food in your diet. That shift alone often improves how you feel day to day.
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-Most importantly, it works because it is sustainable. There are no strict rules or extreme restrictions, which makes it easier to follow consistently. Over time, that consistency is what leads to results.
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-Health Benefits of the Mediterranean Diet The Mediterranean diet is often described as “heart healthy,” but that phrase only tells part of the story. Its benefits come from the way it shapes everyday eating habits and how those habits affect the body over time.
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-It’s also one of the most studied dietary patterns in the world. Researchers have examined it in populations known for long life expectancy and lower rates of chronic disease, and the findings have been consistently positive.
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-Protects the Heart & Cardiovascular System The Mediterranean diet reduces cardiovascular risk in several ways.
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-Antioxidants in olive oil and plant foods help prevent the oxidation of LDL particles, a key step in artery damage. Olive oil and fish can help raise HDL levels, while reduced intake of refined carbohydrates and higher fiber intake help lower triglycerides.
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-One of the strongest pieces of evidence comes from the PREDIMED trial , which followed more than 7,000 participants for five years. Those assigned to a Mediterranean-style diet experienced about 30% fewer major cardiovascular events compared to a control group on a low-fat diet .
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-Reduces Inflammation The Mediterranean diet naturally lowers chronic inflammation. Extra virgin olive oil, fatty fish, vegetables, legumes, and whole grains provide polyphenols, omega-3 fatty acids, and fiber. Together, these nutrients help reduce inflammatory markers in the body, which are linked to heart disease, diabetes, and cognitive decline.
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-Controls Blood Sugar Meals built around fiber and healthy fats slow the absorption of glucose (sugar) into the bloodstream. This helps prevent sharp blood sugar spikes and crashes.
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-A meal based on refined white bread is digested quickly, causing blood sugar to rise rapidly. The pancreas releases insulin, and blood sugar may fall soon after, often leading to hunger within a couple of hours.
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-In contrast, a meal centered on legumes, vegetables, and olive oil is digested more slowly. Blood sugar rises gradually, insulin response is steadier, and energy levels tend to remain more stable. This pattern is one reason the Mediterranean diet is associated with improved insulin sensitivity and a lower risk of type 2 diabetes.
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-Improves Gut Health The gut microbiome plays a big role in immune function, metabolism, inflammation, and even mood. To thrive, beneficial gut bacteria need a variety of fibers from different plant sources.
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-The Mediterranean diet provides that diversity through vegetables, legumes, whole grains, nuts, and seeds. Studies show that individuals following this pattern tend to have greater diversity of beneficial bacterial species, which is linked to better long-term health outcomes.
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-Supports Weight Management & Fat Loss The Mediterranean diet emphasises vegetables, legumes, whole grains, healthy fats, and lean proteins, foods that are naturally filling and nutrient-dense. Fiber and healthy fats help control appetite, while reducing ultra-processed foods lowers overall calorie intake without requiring strict rules.
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-Because of this, many people naturally eat less without feeling deprived. When followed in a calorie deficit, the pattern tends to support gradual, sustainable weight loss, often averaging around 1 to 2 pounds per week rather than rapid, short-term results.
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-Helps Manage Type 2 Diabetes The Mediterranean diet is strongly associated with healthier blood sugar levels over time. It has been linked to a lower risk of developing type 2 diabetes and better long-term blood sugar control in people who already have it
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-One reason is that meals built around fiber-rich plants and healthy fats digest more slowly, which helps prevent sharp spikes and crashes. Steadier blood sugar, combined with reduced inflammation, makes it easier for the body to manage insulin effectively.
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-Supports Brain Health & Cognitive Function Mediterranean-style eating has been linked to slower cognitive decline with aging. Some long-term studies have found that the Mediterranean diet reduced cognitive decline by 20% in people over 60. This may be due to reduced inflammation, improved cardiovascular health, and the inclusion of omega-3 fats from fish, all of which support brain function over time.
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-Linked to Longer Life Expectancy People living in Mediterranean regions are known for longer life expectancy and lower rates of chronic disease. Areas such as Ikaria, Greece, have an unusually high number of people living into their 100s and beyond.
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-Diet is not the only reason. Physical activity, strong social ties, and lower stress levels also play important roles. However, the consistent pattern of whole foods, healthy fats, minimal processing, and shared meals appears to contribute meaningfully to long-term health.
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-Health Conditions to Consider Before Starting the Mediterranean Diet The Mediterranean diet is generally safe and well tolerated for most people. However, certain health conditions may require a conversation with your healthcare provider before making major dietary changes.
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-Chronic kidney disease: The diet includes many potassium-rich foods such as vegetables and legumes. If kidney function is impaired, potassium levels may need to be monitored. It is important to speak with your doctor before increasing intake significantly.Medical situations requiring rapid weight loss: If a doctor has recommended very rapid weight loss, such as before surgery, a more structured and closely monitored plan may be necessary. The Mediterranean diet is flexible by design and may not provide the level of precision required in those cases.Food allergies or intolerances: If you are allergic to fish or nuts, the diet can still be adapted. You may simply need to find alternative sources of key nutrients, such as omega-3 fats from seeds or algae-based supplements.
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-For most people, however, the Mediterranean diet is not extreme or restrictive. It can be adjusted to fit different preferences and health needs while maintaining its core principles.
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-What to Eat on the Mediterranean Diet Food on the Mediterranean diet is straightforward. You’re eating what humans evolved eating in this region for thousands of years. That means no manufactured products, no artificial sweeteners, no highly processed snacks.
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-The structure is flexible. There’s no “you must eat this much” or “never eat that.” It’s guidance. Eat more of the good stuff. Eat less of the bad stuff. That’s it.
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-Mediterranean Diet Food List Food Category Eat Daily Eat Weekly Limit Vegetables Leafy greens, tomatoes, cucumbers, peppers, onions, garlic, zucchini, eggplant, broccoli All vegetables Fried vegetables Fruits Apples, oranges, berries, grapes, pears, melons Figs, dates (portion controlled) Fruit juice, dried fruit excessive amounts Grains Whole grain bread, brown rice, farro, oats, quinoa, barley Pasta (whole grain) White bread, white rice, refined cereals Proteins Legumes, beans, lentils Fatty fish (salmon, sardines, mackerel), poultry, eggs, nuts, seeds Red meat, processed meats, high-sodium options Dairy Greek yogurt, cheese (small portions) Full-fat daily consumption Fats Extra virgin olive oil (primary) Nuts, seeds, avocado Butter, margarine, vegetable oils Beverages Water, tea, coffee Wine (optional, 1 glass with meals) Sugary drinks, excessive alcohol Herbs & Spices Oregano, basil, thyme, rosemary, garlic, lemon All varieties Large amounts of salt
Want a fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly meal plans automatically, adjusting portions and recipes to your goals while keeping the Mediterranean principles intact.
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-Foods to Limit or Avoid The Mediterranean diet is not built around strict elimination, but certain foods are clearly eaten less often.
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-Processed meats such as bacon, deli meats, sausage, and ham are best limited. These foods were not part of traditional Mediterranean eating patterns and are associated with a higher risk of heart disease.
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-Refined grains like white bread, white rice, and standard pasta are typically replaced with whole-grain versions. Whole grains provide more fibre and support steadier blood sugar levels.
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-Sugary beverages including soda, energy drinks, sweetened coffee drinks, and even large amounts of fruit juice are not part of the traditional pattern. Water is the primary beverage, with wine consumed occasionally and usually with meals.
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-Ultra-processed snacks such as packaged cookies, chips, and candy also fall outside the core structure of the diet. These foods simply were not part of the traditional food environment when this eating style developed.
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-Importantly, this approach is about reduction, not perfection. Red meat can still be enjoyed occasionally. Dessert can still have a place. What matters most is the overall pattern, the foods you eat most of the time, not the small percentage reserved for special occasions.
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-Can You Lose Weight on the Mediterranean Diet? Yes, you can lose weight on the Mediterranean diet. Like any approach, it comes down to being in a calorie deficit. The difference is that this style of eating often makes that deficit easier to maintain because the meals are satisfying and balanced.
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-It is not designed as a rapid weight-loss plan. Instead, it is a long-term, health-focused way of eating. Weight loss tends to happen as a result of improved food quality and better appetite control, rather than strict rules or extreme restriction.
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-When your plate is built around vegetables, beans, whole grains, olive oil, fish, and simple proteins, you stay full longer. That makes it easier to eat less without feeling deprived or constantly hungry.
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-Results are typically gradual, often around 1 to 2 pounds per week when calories are controlled. The real advantage is sustainability. Without extreme rules or banned food groups, it is easier to maintain long term, and consistency is what ultimately determines whether weight stays off.
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-7-Day Mediterranean Diet Meal Plan To make this practical, below is a sample 7-day plan to show what Mediterranean-style eating can look like in practice. Use it as inspiration, not a strict schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Greek yogurt with berries and walnuts Chickpea salad with olive oil, feta, tomatoes Grilled salmon with roasted vegetables and whole grain rice Apple with almonds Tuesday Oatmeal with almonds, banana, cinnamon Tuna salad on whole grain bread with mixed greens Lentil stew with side salad and olive oil Handful of olives Wednesday Whole grain toast with tomato, olive oil, oregano Mediterranean vegetable soup Grilled chicken breast with roasted peppers and brown rice Berries Thursday Eggs (2) with sautéed spinach and whole grain toast White bean salad with cucumber and herbs Baked cod with roasted broccoli and sweet potato Cheese and crackers Friday Greek yogurt with granola and figs Falafel wrap with hummus and vegetables Pasta (whole wheat) with tomato sauce, minced turkey, side salad Grapes Saturday Vegetable omelet with feta cheese Grilled vegetable and halloumi salad Spanish paella with seafood, vegetables, brown rice Walnuts and an orange Sunday Overnight oats with chia seeds, berries, almonds Leftover paella with side salad Grilled sardines with roasted root vegetables and greens Herbal tea with dates
How to Get Started with the Mediterranean Diet Getting started doesn’t require a complete overhaul overnight. Small, consistent changes tend to stick better than dramatic shifts.
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-Step 1: Replace Butter with Olive Oil Butter can still have a place occasionally, but olive oil becomes your primary cooking fat. Use it for cooking, dressing salads, or drizzling over vegetables and bread. Extra virgin olive oil is especially valued for its antioxidant content.
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-Step 2: Build Meals Around Vegetables Vegetables should not just be a side dish. Aim to make them a central part of most meals, ideally filling about half your plate. They form the foundation of the Mediterranean pattern.
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-Step 3: Include Fish Regularly Try to eat fish at least twice per week, especially fatty varieties like salmon, sardines, or mackerel. In traditional Mediterranean eating, fish is a primary protein source, while red meat plays a much smaller role.
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-Step 4: Swap Refined Grains for Whole Grains Gradually replace refined grains with whole-grain options. White bread can become whole-grain bread. White rice can be swapped for brown rice or farro. Regular pasta can be replaced with whole wheat versions. If the change feels drastic, start by mixing refined and whole grains while your taste preferences adjust.
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-Step 5: Reduce Red Meat Red meat doesn’t need to disappear from the menu, but it shifts from a weekly staple to an occasional food. Make poultry, fish, legumes, and plant-based proteins the more frequent choices.
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-Want a fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly meal plans automatically, adjusting portions and recipes to your goals while keeping the Mediterranean principles intact.
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-How to Make the Mediterranean Diet Budget-Friendly The Mediterranean diet is often assumed to be expensive, but it doesn’t have to be. With a little planning, it can be surprisingly affordable.
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-Here are some practical ways to keep costs down:
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-Use dried beans and lentils. Dried chickpeas can be up to 10 times cheaper than canned. They take a little more effort since you need to soak and cook them, but one pound usually costs around $1 and makes enough for 6 to 8 servings. That makes them one of the cheapest protein options available.Buy frozen fish. Frozen salmon is often cheaper than fresh and just as nutritious. Look for sales or bulk packs to bring the cost down even more.Buy seasonal produce. Fruits and vegetables cost less when they’re in season. Tomatoes in summer are far cheaper than in winter. Build meals around what’s currently affordable.Buy whole grains in bulk. Brown rice, oats, farro, and quinoa are inexpensive when bought in larger bags. Bulk bins or warehouse stores usually offer the best value.Make olive oil last. A bottle of extra virgin olive oil may cost $8 to $12, but it typically lasts two to three weeks. Spread across meals, that often works out to around $0.50 per serving.Buy eggs. Eggs are still one of the most affordable complete proteins. Buying larger cartons when they’re on sale can reduce the cost even further.
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-A simple Mediterranean-style meal, such as fish or beans with vegetables, whole grains, and olive oil, can cost around $4 to $6 per serving. In many cases, that’s cheaper than eating out or relying on packaged convenience foods.
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-The Bottom Line The Mediterranean diet remains one of the most well-supported eating patterns in nutrition research, not because it relies on extremes, but because it brings balance back to everyday meals. By focusing on vegetables, whole grains, legumes, olive oil, fish, and moderate portions, it improves overall diet quality in a way that most people can maintain.
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-Its strength lies in sustainability. There are no rigid rules, no obsessive tracking, and no need to eliminate entire food groups. Instead of chasing rapid results, it supports steady progress that builds over time. Research consistently shows improvements in cardiovascular health, blood sugar control, inflammation levels, and long-term weight management, largely because the pattern is realistic enough to follow consistently.
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-For many people, the real challenge is not understanding what to eat but planning it week after week. Having structure makes consistency easier. Tools like Eat This Much can help generate personalized Mediterranean-style meal plans that align with your calorie needs and lifestyle, removing the daily guesswork and making it more practical to follow in a busy lifestyle.
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-The Mediterranean diet is not dramatic, restrictive, or trend-driven. It is a long-term way of eating that fits into real life, and that is precisely why it works.
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-Ready to get started on your Mediterranean journey? Get a free, fully customized Mediterranean meal plan matched to your specific calorie and nutrient needs today.
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-Frequently Asked Questions Is wine allowed on the Mediterranean diet? Yes, in moderation and usually with meals. Traditional Mediterranean eating includes wine, but it is optional, not required. Moderate intake generally means up to one glass per day for women and one to two for men. Drinking with food slows absorption and often leads to lower overall intake.
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-Is the Mediterranean diet anti-inflammatory? Yes. Olive oil, fish, vegetables, legumes, and whole grains contain compounds such as polyphenols and omega-3 fats that are linked to lower levels of chronic inflammation. Research shows meaningful reductions in inflammatory markers among people who follow this pattern consistently.
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-Can the Mediterranean diet be vegetarian or vegan? Yes. A vegetarian version works easily by focusing on legumes, nuts, seeds, eggs, dairy, and whole grains for protein. A vegan version is also possible, though it requires more attention to protein intake and nutrients such as vitamin B12, which usually needs supplementation.
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-Is the Mediterranean diet gluten-free? Not by default. Traditional Mediterranean eating includes whole-grain bread and pasta. However, it can be adapted by choosing gluten-free grains such as rice, quinoa, or gluten-free pasta alternatives.
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-How quickly will I see results on the Mediterranean diet? It depends on what you’re looking for. Many people notice changes in energy or digestion within the first couple of weeks. Weight loss can begin early as well, often within 1 to 2 weeks, though some of that initial drop is water weight. After that, progress is usually steady, around 1 to 2 pounds per week if you’re in a calorie deficit.
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-Can I eat eggs daily on the Mediterranean diet? Yes. Eggs are part of traditional Mediterranean eating and can be included regularly. For most healthy people, one to two eggs per day is perfectly reasonable as part of a balanced diet.
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-Do I need to count calories? Not necessarily. Many people naturally eat less because meals are filling and balanced. However, if weight loss stalls or goals are not being met, tracking intake can help identify areas to adjust.
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-Can I drink coffee on a Mediterranean diet? Yes. Coffee is commonly consumed in Mediterranean countries. For most people, two to four cups per day is considered safe. Black coffee or coffee with a small amount of milk fits easily within the diet.
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10 Best Meal Planning Apps: Our Top Picks for 2026
- Wed, 01 Apr 2026 02:56:00 +0000
- /blog/?p=843
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- It’s a familiar feeling. The day is winding down, and that nagging question pops into your head: “What’s for dinner?” For many, this daily question leads to a cascade of stress, from last-minute grocery runs to the guilt of another forgotten vegetable wilting in the fridge. But what if you could take the guesswork out of eating, save money, and hit your health goals all at the same time? That’s where meal planning apps come in.
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-These powerful tools are designed to be your personal kitchen assistant, automating everything from recipe selection to grocery list creation.
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-But here’s the catch: there are dozens of these apps now available, and they’re not all built for the same person. Some nail macro tracking, others specialize in family dinners or recipe hoarding, and a few just want to hand you a grocery list and get out of the way. Picking the wrong one means paying for features you’ll never use, or missing ones you actually need.
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-We explored the best meal planning apps available in 2026, compared their features, pricing, and unique strengths to help you find the perfect one for your lifestyle and budget. Whether you’re counting macros, feeding a family of five, or just trying to stop ordering takeout every Tuesday, there’s something here for you.
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-What to Look for in a Great Meal Planning App With so many options on the market, it can be tough to know where to start. A great meal planning app does more than just store recipes, it actively simplifies your life. Here are the key features we believe make an app stand out from the rest.
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-Smart Personalization Options The best apps learn your tastes and dietary needs over time, offering smart suggestions that you’ll actually enjoy. This moves beyond generic recommendations to create a truly customized experience.
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-Built-In Recipes and Import Features A flexible app should allow you to easily import your own family recipes from blogs or websites. The best options let you use your own collection while also offering a varied and inspiring built-in database.
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-Automated Grocery Lists and Pantry Tracking Look for apps that create automated grocery lists that update as you change your plan. Even better are apps with a virtual pantry, which tracks what you already have on hand to help you reduce food waste.
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-Support for Your Specific Diet Whether you’re following a specific diet like keto or vegan , have allergies, or need to track your calories and macros with precision, the right app should make it effortless.
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-User-Friendly Interface and Design A clunky, hard to navigate interface defeats the purpose of saving time. The best meal planning apps have intuitive navigation, clear instructions, and a clean layout that makes it easy to build your weekly plan. Look for apps that don’t require a steep learning curve and let you get started right away.
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-Free Trials and Pricing Options Many apps offer a free version or trial period, which gives you a chance to test the features before committing. Consider whether the premium features justify the cost for your specific needs. Some apps charge monthly subscriptions, while others offer one-time purchases or affordable annual plans.
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-Quick Comparison: Best Meal Planning Apps at a Glance App Key Strength Pricing (USD) Best For Eat This Much Precise calorie and macro targeting Free (basic) People who want fully automated meal plans Paprika Digital recipe organization $5.95/mo or $49/yr Recipe collectors, families Mealime Quick recipes Free (basic) Busy professionals & beginner cooks MyFitnessPal Integrated fitness & nutrition tracking Free (tracking) Users who want to track food & fitness in 1 app Plan to Eat Manual, flexible recipe planning $5.95/mo or $49/yr Organized individuals who enjoy planning Ollie AI-powered planning for families 7-day trial then subscription Busy parents & families with picky eaters MealPrepPro Easy meal prepping Starting at $9.99/month Fitness enthusiasts who like to meal prep for the week Cooklist Pantry-based planning to reduce waste Free (basic) Environmentally conscious & budget shoppers AnyList Household list & plan sharing Free (basic) Families & roommates who share shopping Samsung Food Free recipe discovery + community Free Budget-conscious users & new meal planners
*Prices as of March 2026. May vary by platform and region.
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-The 10 Best Meal Planning Apps of 2026 We’ve tested and reviewed the top contenders to see how they stack up. Here are our picks for the ten best meal planning apps to make your life easier this year.
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-1. Eat This Much: Best for Fully Customized Meal Plans Eat This Much stands out as the ultimate automated meal planner and is the only app on this list that automatically generates complete meal plans built around your exact calorie and macro targets.
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-If you have ever tried to hit 160 grams of protein while staying under 2,200 calories, you know how tedious manual planning can become. With Eat This Much, you simply put in your height, weight, age, dietary preferences, and activity level, and the app generates a complete meal plan for you. It’s a true set-it-and-forget-it solution for anyone tired of making daily food decisions.
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-Who’s it for: Anyone who wants to completely automate their meal planning, fitness enthusiasts with precise nutrition goals, and people who want to stop overthinking what to eat.
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-Key features:
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-Built-in calorie calculator
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-Automatic macro targeting (protein, carbs, fat, and fiber)
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-Support for virtually any diet type (keto, vegan, paleo, Mediterranean, and more)
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-Automatic grocery list generation, and integration with Instacart and AmazonFresh for delivery
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-Virtual pantry feature that prioritizes ingredients you already have, which helps cut food waste.
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-Pricing: Free for basic daily plans. Eat This Much also offers a Premium plan that includes weekly planning, automated grocery lists, and leftovers management. It costs approximately $5–$15 per month, depending on whether your subscription is billed monthly or annually, and includes a 14-day free trial. A Pro version is available for dietitians, trainers, and health coaches who need client management tools, with plans starting at $49 per month.
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-Pros:
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-Easy to use
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-Saves time by eliminating meal planning decisions
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-Highly customizable meal plans depending on food preferences
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-Recipes include clear nutritional breakdowns for every meal
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-Includes a large database of restaurants and packaged foods
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-Has a barcode scanner for quick nutritional info
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-Cons:
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-Not ideal for families where each member has different nutritional needs
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-Some recipes tend to be simpler, which might not appeal to advanced home cooks
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-Ratings & Reviews: CNN Underscored named it Best Meal Planning App of 2025. It’s rated 4.7 stars on iOS with more than 22,000 reviews and 4.6 stars on Android with over 10,000 reviews.
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-Worth noting: The interface prioritizes function over flash. If you’re looking for pretty food photography or a social recipe-sharing community, that’s not the focus here. What it offers instead is precision and automation, and for users focused on hitting specific calorie and macro targets, nothing else comes close.
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-2. Paprika: Best for Recipe Organization Paprika is the go-to app for anyone who loves collecting recipes from blogs, websites, and digital cookbooks. It’s less about automatic planning and more about giving you the perfect system to organize your own culinary world. Its web importer effortlessly pulls recipe information from nearly any site. Once saved, you can edit recipes, scale ingredients, and use them to build manual meal plans and grocery lists.
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-Who’s it for: Avid home cooks, recipe collectors, and anyone who wants full control over their meal plan without automated suggestions.
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-Key features:
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-Built-in browser imports recipes from any website
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-Smart grocery lists combine similar ingredients and sort by aisle
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-Meal planner lets you build daily, weekly, or monthly plans and save them as reusable templates
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-Pantry tracking with expiration dates
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-Cook mode keeps the screen on and lets you cross off ingredients as you go.
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-Pricing: Paprika uses a one-time purchase model. You buy the app once for each platform you want to use it on (iOS, Android, macOS, Windows). Prices are typically around $4.99 for mobile and $29.99 for desktop.
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-Pros:
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-One-time purchase is very budget-friendly over the long term
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-Excellent recipe importing from any website
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-Syncs seamlessly across all your devices
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-Gives you full control over your recipe collection
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-Cons:
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-Lacks automation features, meaning all planning is manual
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-Requires you to find and input all your own recipes
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-You have to buy the app separately for each device type
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-Ratings & Reviews: Paprika has a loyal following, with a 4.9-star rating on iOS from over 30,000 reviews and a 4.7 stars on Android.
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-Worth noting: Paprika is a tool for people who enjoy the process of planning. It doesn’t give you suggestions, but it gives you the perfect environment to organize your own ideas. The cross-platform cloud sync is seamless and reliable.
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-3. Mealime: Best for Quick and Easy Meals Mealime’s entire philosophy is built around speed and simplicity. It’s designed for busy people who want to eat healthy, home-cooked meals without spending hours in the kitchen. Most of its recipes are designed to be cooked in about 30 minutes and are accompanied by step-by-step photos. It’s a fantastic tool for reducing weeknight dinner stress.
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-Who’s it for: Busy professionals, couples, and small families who want to cook healthy meals without spending hours in the kitchen.
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-Key features:
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-All recipes are designed for 30-minute preparation
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-Personalized plans support 12+ diets including low-carb, keto, vegan, vegetarian, paleo, and pescatarian
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-Smart grocery lists integrate with grocery delivery services
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-Pricing: Free to use. The Mealime Meal Planner Pro version costs $2.99/month unlocks all recipes and includes advanced diet filters and extended meal history.
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-Pros:
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-All recipes are designed to be fast and easy
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-High-quality photos and clear instructions
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-Excellent for reducing food waste
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-Great for beginner cooks
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-Cons:
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-Less nutritional customization than more data-driven apps
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-The free recipe selection is limited
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-Doesn’t have a pantry tracker
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-Ratings & Reviews: Mealime is highly rated, with 4.8 stars on iOS (over 35,000 reviews) and 4.7 stars on Android.
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-Worth noting: Mealime’s biggest strength is its simplicity. It doesn’t overwhelm you with features. It does one thing very well, it helps you get a healthy, home-cooked dinner on the table quickly.
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-4. MyFitnessPal: Best for Integrated Fitness Tracking Millions of people already use MyFitnessPal to track their calories and exercise. The app has leveraged this massive user base by adding an integrated meal planning feature. It allows you to plan your meals directly within the ecosystem you already use to track your fitness, creating an easy connection between your diet and your activity. It’s a powerful all-in-one solution for the data-driven user.
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-Who’s it for: Current MyFitnessPal users, data-driven individuals, and anyone who wants a single app for both fitness and meal tracking.
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-Key features:
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-Massive food database with over 20 million items
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-Barcode scanner for easy food logging
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-Meal planning features to set goals for each meal
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-Syncs with over 35 other fitness apps and devices
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-Pricing: The core app is free for tracking. MyFitnessPal Premium, which includes meal planning and advanced tracking features, is $19.99/month or $79.99/year.
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-Pros:
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-Integrates meal planning with top-tier fitness tracking
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-The largest food database available
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-Easy to track restaurant and packaged foods
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-Connects with your entire fitness ecosystem
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-Cons:
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-Meal planning is a premium-only feature
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-The huge, crowd-sourced database can sometimes contain inaccuracies
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-More expensive than many dedicated meal planning apps
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-Ratings & Reviews: MyFitnessPal has a 4.7-star rating on iOS and a 4.5 on Android, with millions of reviews.
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-Worth noting: The strength of MyFitnessPal is its community. The app has a social component that allows you to connect with friends for motivation and support, which can be a powerful tool for staying on track.
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-5. Plan to Eat: Best for Hands-On Planners Plan to Eat is for the person who loves to be in control. It provides a clean, flexible, drag-and-drop calendar that you fill with your own curated recipes. Like Paprika, it has a great web importer for saving recipes you find online. It doesn’t suggest meals for you, instead, it gives you the perfect toolset to build your own plan from scratch, exactly the way you want it.
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-Who’s it for: Organized individuals and families who enjoy the process of planning meals and already have recipes they love but need a better system to plan, shop, and cook from them.
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-Key features:
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-Drag-and-drop meal planning calendar
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-Recipe importer that works with any website
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-Automatic shopping list generation
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-Pantry tracker and recipe search by ingredient
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-Pricing: Plan to Eat is subscription-based, costing $5.95/month or $49/year, after a 14-day free trial.
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-Pros:
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-Completely flexible and gives you full control
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-Excellent recipe importing and organization
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-Affordable annual subscription
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-Great for planning around sales and what you already have
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-Cons:
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-No built-in recipe discovery; you must provide your own
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-Requires more manual work than automated apps
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-No free version after the trial ends
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-Ratings & Reviews: Plan to Eat has a 4.8-star rating on iOS with around 6,000 reviews and a 4.7 on Android from just over 3,000 reviews.
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-Worth noting: Plan to Eat has a strong focus on community and customer service. The company is very responsive to user feedback and has a supportive user community on Facebook where people share recipes and tips.
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-6. Ollie: Best for Families Ollie is an AI-powered meal planning app designed specifically to lighten the mental load for families. It uses AI to learn your family’s tastes and plan meals everyone will love. The more you use it, the smarter it gets. Each menu comes with a ready-to-go grocery list you can take to the store or send to Instacart, Walmart, or Amazon Fresh.
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-Who’s it for: Busy parents, families with picky eaters, and anyone looking to reduce the mental load of daily meal planning.
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-Key features:
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-AI-powered weekly meal plans that learn your preferences
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-Automatic grocery list generation with delivery integration
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-Flexible meal swapping and on-the-fly adjustments
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-Designed to handle multiple tastes and dietary needs within a family
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-Pricing: Ollie offers a 7-day free trial. After the trial, you can subscribe with either a monthly or annual plan. Pricing is available in the app upon download.
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-Pros:
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-Specifically designed for the challenges of family meal planning
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-AI gets smarter and more personalized over time
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-Reduces the mental load and decision fatigue for parents
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-Strong integration with major grocery delivery services
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-Cons:
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-Requires a subscription for full functionality after the trial
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-Recipe database may not be as vast as some other apps
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-Pricing is not publicly listed on the website
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-Ratings & Reviews: Ollie is trusted by over 90,000 families and has a 4.8-star rating on the App Store.
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-Worth noting: Ollie is more than just a meal planner, it’s a family AI. The company’s mission is to solve the mental load of parenthood, starting with the kitchen. This focus on family dynamics makes it unique in the market.
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-7. MealPrepPro: Best for Meal Preppers As the name suggests, MealPrepPro is built for people who love to meal prep. It creates weekly plans that are specifically designed for batch cooking, helping you prepare a week’s worth of meals in a single afternoon. It tracks your calories and macros and adapts to your schedule, making it a powerful tool for staying consistent with your nutrition goals.
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-Who’s it for: People who dedicate a day to meal prepping for the week ahead, bodybuilders, and fitness enthusiasts.
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-Key features:
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-Meal plans optimized for batch cooking
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-Calorie and macro tracking
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-Customizable plans for different fitness goals (fat loss, muscle gain)
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-High-protein and other specialized diet plans
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-Pricing: MealPrepPro is a subscription-only service, with plans starting at $9.99/month.
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-Pros:
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-Perfect for an efficient meal prep workflow
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-Great for hitting specific fitness and macro goals
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-Plans are easy to follow and well-organized
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-Good variety of high-protein recipes
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-Cons:
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-Less flexible for those who prefer to cook fresh meals daily
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-Requires a subscription for all features
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-Recipe database is smaller than larger apps
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-Ratings & Reviews: MealPrepPro has a 4.7-star rating on iOS and a 4.5 on Android.
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-Worth noting: MealPrepPro is created by the same team behind the popular fitness app, FitMenCook. As a result, it has a strong focus on healthy, flavorful recipes that don’t feel like diet food.
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-8. Cooklist: Best for Reducing Food Waste Cooklist is an innovative app with a clear mission: to help you reduce food waste and save money. It does this by building your meal plan around the ingredients you already have in your kitchen. The app’s standout feature is its pantry management system. You can connect your grocery store loyalty cards, and Cooklist will automatically track your purchases and expiration dates. It then suggests recipes to use up ingredients before they go bad. It’s a powerful tool for anyone who is tired of throwing away forgotten produce.
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-Who’s it for: Anyone who is tired of throwing away forgotten produce, serious about reducing their food waste, and sticking to a grocery budget.
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-Key features:
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-Automatic pantry inventory by connecting to store loyalty cards
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-Recipe suggestions based on ingredients you already own
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-Tracks expiration dates to prioritize ingredients
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-Compares grocery prices across different stores
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-Pricing: Cooklist has a free version. Upgrading to the Pro version unlocks all the features, and is $5.99/month.
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-Pros:
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-Excellent pantry inventory and expiration tracking
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-Helps you save a significant amount of money on groceries
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-Great for using up what you have on hand
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-Price comparison feature is very useful
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-Cons:
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-The initial setup of your pantry can be time-consuming
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-Some users have reported the interface can be buggy at times
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-Recipe database is not as extensive as some other apps
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-Ratings & Reviews: Cooklist has a 4.7-star rating on iOS and a 4.4 on Android.
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-Worth noting: The automatic pantry tracking via loyalty cards is a game-changer. It removes the most tedious part of pantry management and makes the app much more likely to be used consistently.
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-9. Samsung Food (Whisk): Best Everyday Essential App Samsung Food (formerly Whisk) is an all-in-one cooking app that combines recipe saving, meal planning, and grocery shopping into a single platform, all for free. It allows users to save recipes from any website into a digital recipe box, use them to build a weekly meal plan, and generate a smart shopping list. The app also provides detailed nutrition info and calorie counts for any recipe, including those created by the user, making it a good all-around tool for both new and experienced cooks who want a full-featured planner without a subscription.
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-Who’s it for: Budget-conscious users, home cooks who want a powerful free tool, and anyone who wants to organize recipes and plan meals without a subscription.
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-Key features:
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-Save recipes from any website with a browser extension
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-Digital recipe box to organize your collection
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-Weekly meal planner with drag-and-drop functionality
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-Smart shopping list with online checkout options
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-Detailed nutrition info and calorie counts for any recipe
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-Pricing: The core app is free and includes recipe saving, manual meal planning, and shopping lists. There is also a Samsung Food+ premium subscription that adds AI-powered meal plans, advanced nutrition tracking, and an ad-free experience. It costs $6.99/month or $59.99/year and includes a 7-day free trial.
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-Pros:
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-No cost for any features outside the Food+ option, making it an incredible value
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-Excellent recipe importing and organization
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-Strong community features for sharing and discovering recipes
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-Provides nutrition info for any recipe, including your own
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-Cons:
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-Less focused on automation compared to paid AI apps
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-The sheer number of features can feel overwhelming to new users
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-Ratings & Reviews: Samsung Food is an award-winning app with a 4.8-star rating in both the App Store and Google Play.
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-Worth noting: The fact that this app is completely free while offering a feature set that rivals many paid apps makes it a great starting point for anyone new to meal planning.
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-10. AnyList: Best for Shared Grocery Lists AnyList started as a grocery list app and it shows, in a good way. If your biggest meal-planning headache is coordinating grocery runs with a partner, roommate, or family, this is the app that fixes it. It’s designed to be the central hub for a household’s shopping and cooking plans. You can create and share grocery lists and meal plans with family members in real-time, so everyone is always on the same page.
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-Who’s it for: Families, couples, or roommates who need to coordinate grocery lists first and meal planning second.
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-Key features:
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-Shared grocery lists with automatic categorization
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-Voice entry via Siri and Alexa
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-Location-based reminders when you’re near a store
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-Recipe import and scaling
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-Meal-planning calendar that generates grocery lists from a date range and syncs with Google Calendar.
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-Pricing: The core grocery list features are free. AnyList Complete, which includes meal planning costs $9.99/year for an individual or $14.99/year for a family.
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-Pros:
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-Best-in-class grocery list sharing and organization
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-Very affordable annual plan for families
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-Siri and Alexa integration is very convenient
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-Keeps the whole household on the same page
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-Cons:
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-The core meal planning functionality is a premium feature
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-Less focused on nutrition and macro tracking
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-Recipe database is not as extensive as dedicated apps
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-Ratings & Reviews: AnyList has a 4.9-star rating on iOS with over 200,000 reviews and 4.8 stars on Android.
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-Worth noting: AnyList is more of a life organization tool that happens to have great meal planning features. If your primary pain point is coordinating with a partner, roommates, or family, this is the best solution on the market.
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-How to Choose the Right Meal Planning App With ten solid options, the decision can feel overwhelming. The “right” app depends entirely on what you’re actually trying to solve. Once you understand your own priorities, the right choice becomes clear. We recommend asking yourself a few key questions before committing to an app.
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-Start by thinking about your cooking style and schedule. Do you prefer to cook fresh meals every night, or would you rather batch cook on the weekend? If you love meal prep, MealPrepPro is designed specifically for that workflow. If you need quick weeknight dinners, Mealime’s 30-minute recipes will be your best friend.
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-Next, consider how much control you want. Some people love the idea of an app that does everything for them automatically. If that sounds like you, Eat This Much is the clear winner with its powerful automation and customization. On the other hand, if you already have a collection of family recipes and just need help organizing them, Paprika or Plan to Eat will give you the flexibility you want without forcing you into a preset system.
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-Finally, think about your household. If you’re cooking for yourself, almost any app will work. But if you’re coordinating meals and shopping with a partner or family, AnyList’s sharing features can be a game-changer. Similarly, if you have kids with different dietary needs, you’ll want an app that allows for flexibility and customization.
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-Here’s a quick decision framework to help you make the choice:
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-You need precise macro and/or calorie control → Eat This Much. It’s the only app that auto-generates plans to hit exact nutritional targets. If you’re training, cutting, bulking, or managing a medical diet, start here.
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-You already have recipes and just need to organize them → Plan to Eat or Paprika. Plan to Eat wins on calendar planning and leftover scheduling. Paprika wins on price (one-time purchase) and offline access.
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-You want quick, simple dinners without fuss → Mealime. Every recipe takes 30 minutes or less. Perfect for weeknight cooking when you’re running on fumes.
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-You don’t want to choose recipes at all → Eat This Much or Ollie depending on whether you need an app just for yourself or for the whole family.
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-Your main problem is grocery coordination → AnyList. Best-in-class shared lists with voice entry and location reminders.
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-You want a free starting point → Samsung Food offers the most capable free tier. Eat This Much and Mealime also have solid free versions, but with more limited features.
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-The Easiest Way to a Healthier Diet Choosing the right meal planning app really depends on your personal needs. There’s no single “best” meal planning app, just the best one for how you actually eat, shop, and cook.
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-Most of these apps offer free versions or trials, so there’s no risk in testing a couple before committing.
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-We’ve explored options for every type of user, from the data-driven fitness enthusiast to the busy parent. However, for most people looking for a true, automated solution that takes the stress out of eating well, Eat This Much is the clear winner. Its powerful combination of automatic planning, precise nutritional customization, and unmatched flexibility makes it the best all-around choice for putting your diet on autopilot.
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-Ready to see how easy healthy eating can be? Try Eat This Much for free today and take control of your diet.
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-Frequently Asked Questions Q: What are the benefits of using a meal planning app? The main benefits are saving time, saving money, and reducing stress. By planning ahead, you eliminate daily decision fatigue, cut down on expensive impulse takeout orders, and reduce food waste by buying only what you need. They also make it significantly easier to stick to health and fitness goals.
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-Q: Are meal planning apps actually worth paying for? A: For most people, yes. Users report saving an average of $47/month on groceries and 3 hours per week on planning and shopping. Even a $5-10/month subscription pays for itself quickly if it reduces impulse grocery purchases and food waste. That said, free versions of Eat This Much, Mealime, and Samsung Food are genuinely useful if you want to test the waters first.
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-Q: Which meal planning app is best for weight loss? A: Eat This Much is one of the strongest options for weight loss because it generates meal plans based on your specific calorie and macro targets. Research consistently shows that people who plan meals ahead tend to have healthier diets and lower rates of obesity. Apps like Mealime andOllie can also support weight loss through portion-controlled recipes, but they don’t offer the same level of nutritional precision.
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-Q: Can meal planning apps accommodate food allergies? A: Most apps on this list support common dietary restrictions such as gluten-free, dairy-free, and nut-free. Eat This Much and Mealime offer more detailed food exclusion settings, making them useful for people who need tighter control. If you have a severe allergy, it is still important to review individual recipes carefully. No app replaces checking ingredient labels yourself.
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-Q: What’s the difference between a meal planning app and a recipe app? A: Recipe apps, such as Paprika or Samsung Food’s free tier, primarily store and organise recipes. Meal planning apps, including Eat This Much, Mealime, and eMeals, go further by building meal schedules and generating grocery lists, and in some cases automatically calculating nutrition. Some platforms sit between the two. Plan to Eat, for example, is a recipe organiser with strong planning features.
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-Q: Are free meal planning apps any good? A: Free plans usually limit customisation and advanced features, but they can still be a practical starting point. Samsung Food’s free tier provides access to a large recipe database with basic planning tools. Eat This Much offers daily meal plans with calorie targeting, while Mealime’s free version includes structured recipes with automatic grocery lists. For many people, the free tier is enough to see whether meal planning fits their routine before committing to a paid plan.
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Best Diet Apps: Top Picks for 2026
- Thu, 09 Jul 2026 13:00:38 +0000
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- In 2026, downloading an app is often the very first step people take when embarking on a new diet. Whereas once we would have had to rely on written plans or guesswork, now you can simply click ‘download’ to install a powerful dieting tool in your pocket. But with that convenience comes a new challenge: navigating the best diet apps.
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-The past few years have seen an explosion in diet and nutrition apps, each promising better results, smarter tracking, and a more personalized experience. From simple calorie counters to fully integrated lifestyle platforms, the sheer number of options can make it difficult to know where to start, let alone which one is actually right for you and your goals.
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-What’s more, the technology behind these apps has evolved rapidly. In 2026, many platforms now offer AI-powered meal planning, adaptive calorie and macro targets, and simple integration with wearables, creating a far more dynamic and personalized experience than ever before.
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-So how can you cut through the noise to choose the app that will best support you on your journey? To help you decide, we’ve explored the best diet apps for weight loss, muscle gain and healthy living in 2026, breaking down their features, strengths, and use cases, so you can find the one that fits your needs and your lifestyle.
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-How to Choose the Best Diet App for You If you’ve never used a diet app or haven’t used one for a while, you may be surprised at the advanced approaches and features on offer in 2026. Nowadays, the best diet apps for weight loss, muscle gain and overall health go far beyond simple calorie counting. Instead, they combine smart technology, automation, and behavioral science to make healthy eating easier and more sustainable.
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-Here are some of the top features to look out for in a diet app in 2026:
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-AI-powered personalization: Many apps will now adapt your calorie targets, macros, and recommendations based on your real world progress, taking a lot of the guesswork out of dietingAutomated meal planning: To reduce decision fatigue when trying to create meals that hit your calorie and macro targets , apps like Eat This Much generate custom meal plans and even create shopping lists, saving you time and effortIntegration with fitness tools : Syncing with your existing fitness apps and wearables keeps your activity, calorie burn, and nutrition data aligned in one place, so you’re not relying on manual tracking or guessworkSmart food logging: Features like barcode scanning, AI-powered photo recognition, and voice input make tracking faster and less tedious than ever beforeAdvanced nutritional insights: If you want deep insights into your nutrition, look out for apps that focus on macros and micros rather than just caloriesBehavioral coaching: A number of apps also offer behavioral coaching to help you build sustainable healthy habits
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-Best Diet Apps at a Glance App Key Strength Premium Pricing (USD) Best For …Eat This Much Automated meal planning, grocery lists, and delivery Between $5–$15 per month People who want their meal planning done for them Fitia Coaching and smart tracking $19.99 per month, or $59.99 annually, with a family plan costing $89.99 for a year Users seeking AI coaching Noom Psychology-based weight loss $169 for a four-month subscription, $179 for six months, or $209 for the 12-month package People who struggle with consistency MacroFactor Focuses on metabolism $11.99 per month, $47.99 for six months, or $71.99 per year Precision fat loss or muscle gain Cronometer Deep nutritional accuracy Around $4.99 per month on an annual subscription or $10.99 per month paying as you go Users who want to closely track micronutrients Nourish Provides access to registered dieticians $0 with the right insurance provider, or around $145 per appointment out of pocket Expert-led nutritional guidance MyFitnessPal Vast food database $19.99 a month or $79.99 a year. There’s also a Premium+ option for $24.99 a month or $99.99 per year. Maximum flexibility and a vast food database Yazio Simple calorie counting The annual plan costs $47.90 per year, or $3.99/month Simple structure Simple Habit-based weight loss Around $15 per month for a monthly plan, or as low as roughly $5 per month with an annual subscription People looking for a low-effort app MyNetDiary Simple but highly accurate meal tracking $59.99 per year, or approximately $5-$9 per month A balanced, no-nonsense tracker Lose It! Fast, straightforward weight loss Between $39.99 to $79.99 per year depending on the plan Those who need a bit of motivation LifeSum Holistic, lifestyle-focused nutritional improvements Premium cost varies, but is typically around $40–$60 per year Overall wellness
*Prices as of July 2026. May vary by platform and region.
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-Roundup: 12 Best Diet Apps in 2026 Before clicking ‘download’ on your chosen diet app, it’s worth doing a little research to ensure it will support your diet in the way you want and need it to. Read on for a breakdown of the top diet apps in 2026, including their key features, who they work best for, pricing, ratings, and pros and cons.
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-1. Eat This Much: Best for Automated Meal Planning Meal planning sounds simple, until you’re actually trying to hit precise calories and macros. Then it becomes a grind. It starts the same way every time: it’s Sunday, you’re full of good intentions. This is the week you finally stay on track, but an hour later, you’re still scrolling through recipes, trying to find meals that fit your targets. Then comes the shopping list, the supermarket trip, and hours of batch cooking. Before you know it, your weekend has disappeared, and by Wednesday, you’re tired of the food and slipping off plan.
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-Eat This Much uses the power of automation to remove the hassle, anxiety and mental drain from these daily food decisions. When it comes to the best diet apps, it’s hard to beat.
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-The app automates personalized meal plans that empower you to hit precise nutritional goals with way less effort. Just enter your calorie and macro targets, choose how many meals you want per day, and the app handles the rest, complete with ready-made recipes and automatic grocery lists.
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-It supports a wide range of diets, including keto, Mediterranean, paleo, vegan, and vegetarian, while still allowing full customization. You can also track your intake and create your own recipes, even on the free version.
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-Ratings and reviews: This highly-rated app was named the Best Meal Planning App of 2025 by CNN Underscored. It has 4.7 stars on Apple’s App Store and 4.6 stars on Google Play. Users have praised it as a “game-changer” that simplifies nutrition, saves you time, and ultimately gets results.
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-Key Features:
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-Automatic macro targeting, covering carbs, fat and protein
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-Calorie counter
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-Supports a broad range of diets, as well as custom diets
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-Filter meals based on dislikes, allergies or specific requirements
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-Virtual pantry, which prioritizes ingredients already in your kitchen to reduce food waste
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-Automatic grocery list generation, with Instacart and AmazonFresh integrations for delivery
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-Leftovers management, which allows users to set patterns for using up leftovers
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-Barcode scanner
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-Best for: People who don’t want to spend hours each week on meal planning, but who want to hit specific calorie and macro targets
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-Pros:
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-Saves users a significant amount of time when it comes to both meal planning and shopping
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-Eliminates decision fatigue around mealtimes
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-Super customizable meal plans based around food preferences as well as nutritional targets
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-Large database of foods and restaurants
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-Plenty of simple, easy-to-cook recipes
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-Clear nutritional breakdowns provided for every meal
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-User-friendly
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-Helps to reduce food waste
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-Cons:
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-Not a traditional calorie counter
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-Some recipes may feel a bit simple for keen chefs
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-Premium tier required for weekly planning, automated grocery lists and leftovers management
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-Pricing: Daily meal planning is free. For weekly planning, automated grocery lists, and leftovers management, you’ll need the Premium plan. Depending on whether you pay monthly or annually, this can cost between $5–$15 per month. Try it on for size with a 14-day free trial before you commit. There’s also a Pro plan which is perfect for dietitians, trainers, and health coaches who need client management tools, starting at $49 per month.
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-2. Fitia: Best for Coaching and Smart Tracking Fitia positions itself as a full-service diet coach that fits in your pocket. Rather than leaving you to figure things out alone, Fitia tells you what to eat, tracks what you actually eat, and continuously adjusts your plan to keep you moving toward your goals. Its AI-powered coach builds weekly meal plans aligned with your calorie and macro targets, then adjusts them based on your real progress.
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-The app incorporates effortless smart tracking so you can log meals by photo, voice, typing, or barcode scanning, while the app keeps tabs on your weight, body fat, and measurements to illustrate your progress. Another of Fitia’s big draws is its database accuracy, as every entry is reviewed by registered dieticians before it’s published in the food database.
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-Ratings: Fitia scores 4.9 stars on Apple’s App Store, with positive reviews highlighting the ease of calorie tracking.
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-Key Features:
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-Automatic meal planning with personalized recipes
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-Smart tracking – choose between photo, voice, text and barcode
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-Nutritionist-verified food database
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-AI-powered calorie and meal adjustments
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-Intermittent fasting tracking
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-Progress tracking
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-Best for: Users who want a high level of diet support plus the convenience of smart tracking
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-Pros:
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-Quick, convenient calorie tracking your way
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-The food database is more accurate and reliable than some other apps
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-Meal plans adapt as you make progress towards goals
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-Cons:
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-Could be overcomplicated if you just want a simple diet app
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-You need a premium subscription for the full experience
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-Pricing: If you just want basic calorie logging, Fitia’s free version does the job. However, for the full AI coaching experience, including meal planning and advanced analytics, you’ll need to upgrade to the Premium tier, which costs $19.99 per month, or $59.99 annually. Family plans cost $89.99 for a year.
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-3. Noom: Best for Psychology-based Weight Loss Noom takes a different approach to dieting by focusing on the “why” behind your eating habits, not just the numbers on your plate, in a bid to create long-term behavioral change. Far from being a simple calorie tracker, this wellness platform offers daily bite-sized lessons designed to help you understand your habits, make better decisions, and build a healthier relationship with food over time.
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-Alongside this, the app includes habit tracking, personalized insights, and optional one-to-one coaching, giving users ongoing support and accountability throughout their journey. What’s more, people using Noom for weight loss can access clinician-prescribed weight-loss medications through the app.
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-Ratings: Noom has a rating of 4.7 stars on Apple’s App Store, and 4.1 stars on Android. Users like the strong sense of accountability they get from the app, as well as its easy-to-use interface.
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-Key Features:
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-Psychology-based approach to nutrition
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-Color-coded food tracking system
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-Daily bite-sized lessons
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-Access to coaches
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-Community support
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-Best for: People who have been trying to lose weight without success for a long time, and now want to explore the psychology behind their eating habits in order to achieve long-term change.
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-Pros:
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-Teaches sustainable habits for long-term success
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-Access to clinician-prescribed weight loss medication
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-Provides education and coaching, rather than just focusing on the numbers
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-Community support provides motivation
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-Cons:
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-Engaging with the app properly can be time consuming, with daily lessons
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-Could be too complex for people seeking a simple calorie tracker
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-Pricing: You can get a four-month subscription to Noom from $169, which works out at approximately $42 per month. The six month option starts at $179 and the twelve-month package at $209.
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-4. MacroFactor: Best for Calculating Your Metabolism MacroFactor is built for people who want a smarter, more precise approach to dieting. Instead of relying on fixed targets, it continuously adapts your calories and macros based on your real-world results. Over time, this creates a plan that’s highly personalized to your metabolism, helping you lose fat, build muscle , or maintain body composition.
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-Another area in which MacroFactor stands out is its super detailed analytics and insights, from energy expenditure to nutrient trends. Meanwhile, its advanced, AI-powered food tracking feature allows for photo logging and barcode scanning, and includes a verified food database. Choose between three modes: coached, collaborative and manual – depending on the level of support you want.
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-Ratings: This app scores 4.8 stars on iOS and 4.7 stars on Android. Users enjoy its accurate, data-driven approach and powerful tracking capabilities.
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-Key Features:
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-Smart algorithms adjust calorie and macro targets each week to prevent plateauing
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-Import recipes from URLs and create custom foods
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-Photos and barcode scanning
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-Highly-detailed macro and micronutrient breakdowns
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-Best for: Goal-focused individuals who are serious about nutrition and want to be able to understand what they’re consuming in a great level of detail
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-Pros:
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-Quick and easy tracking with highly accurate, verified data
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-Smart algorithm means reliable, personalized guidance that regularly updates
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-Insightful analytics give users a clearer picture of what’s actually working, and what’s not
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-Cons:
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-No free tier and the cost is quite steep, compared to other diet apps
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-No motivational coaching
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-No guided meal plans with recipes
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-Pricing: MacroFactor is one of the more expensive apps on the market, reflecting its professional-level tracking tools and unique smart algorithm. It costs $11.99 per month, $47.99 for six months, or $71.99 per year after a 7-day trial.
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-5. Cronometer: Best for Deep Nutritional Accuracy Cronometer is a science-backed nutrition tracking app designed to give users a deep understanding of their diet and overall health. At its core, Cronometer functions as a highly accurate food diary, allowing users to log meals via barcode scanning or manual entry. But it goes far beyond basic calorie counting, tracking up to 84 nutrients using lab-verified data – a level of detail most other apps don’t offer.
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-The app is also highly customizable. Users can set personalized targets not just for calories and protein, but for vitamins and minerals too, in order to take full control of their nutrition. Track metrics like body weight, blood pressure, and blood glucose, alongside food intake for a more holistic view of your health.
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-Ratings and reviews: With over 10 million users, Cronometer has racked up 4.8 stars on Apple’s App Store and 4.7 stars on Google Play. Users liked the app’s accuracy and its high level of detail.
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-Key Features:
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-Tracks up to 84 nutrients using lab-verified data from sources like the USDA
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-Tracks a wide variety of health metrics, including body measurements, lab work and mental health metrics
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-Recipe importer and analyzer
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-Best for: People who want full control of their nutrition, or target specific nutrients.
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-Pros:
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-Super detailed micronutrient insights with a high level of accuracy
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-Full nutritional breakdowns on custom recipes
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-Core tracking covered by free plan
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-Cons:
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-The amount of data could be overwhelming for those who want a more simple tracker
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-Steep learning curve
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-Food database can be more US-centered, making logging more difficult for international users
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-Pricing: Cronometer offers access to nutrient tracking and its verified database for free. Upgrade to Cronometer Gold (around $4.99/month annually or $10.99 per month) for custom charts, macro scheduling, a fasting timer, recipe importer, photo logging, and to eliminate the ads.
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-6. Nourish: Best for Dietician-backed Coaching Nourish connects users with a registered dietitian to help them improve their eating habits and health. Use the app to find an in‑network dietitian, meet with them virtually and work toward personalized health goals.
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-While Nourish is less of a DIY diet tracker, and more a virtual nutrition care service, it does also allow users to track meals and macros using AI-powered logging or photos, explore healthy recipes and meal ideas, and monitor progress towards goals.
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-Ratings: Nourish has a rating of 4.8 stars on iOS and 4.6 stars on Android. Reviewers commonly cite knowledgeable, supportive dietitians, personalized plans, and convenience as strong points.
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-Key Features:
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-Virtual appointments with registered dietitians covered by insurance
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-In‑app communication and session summaries
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-AI‑powered meal logging and macro tracking
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-Best for: Anyone who would prefer real guidance from a registered dietitian to self‑guided diet tracking.
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-Pros:
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-Support from professional dieticians, meaning users get personalized guidance rather than being left to interpret their data alone
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-The service is covered by insurance for the majority of patients
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-Classic diet app features are also included, such as macro tracking and progress logging
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-Cons:
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-Too much support for casual users or those just looking for a tracking app
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-Can be expensive if your insurance isn’t accepted
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-Pricing: According to Nourish, 94% of patients pay $0 because sessions are covered by insurance. However, the out-of-pocket rate is about $145 per appointment. Remember, the pricing model is different to most diet apps because you’re paying for access to a real dietician, not just an app subscription.
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-7. MyFitnessPal: Best for Maximum Flexibility Here’s a name you’ll probably already recognize. MyFitnessPal is one of the longest‑running and most widely used nutrition and fitness tracking apps in the world. It’s easiest to think of it as a digital diary for food and lifestyle. Users track daily calories, macros, water intake, weight and physical activity, and the app calculates your daily calorie target based on your goals, and updates it in real time.
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-The real USP here is MyFitnessPal’s vast global food database, which encompasses millions of foods, including restaurant items, brand products and user-added entries. This makes logging really easy. It also has a wide range of integrations with fitness apps and wearables.
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-Ratings: Users praise the app’s extensive food database and the ease of logging. MyFitnessPal has racked up 4.7 stars in the Apple App Store, and 4.4 stars on Google Play.
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-Key Features:
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-Massive food database, featuring millions of products, including restaurant items
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-Wide range of integrations with fitness apps and devices, including Fitbit, Garmin and Apple Health
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-Real-time calorie balance and macro breakdown when logging meals
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-Custom goals and dashboards
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-Best for: People who want a comprehensive tracking tool that puts diet, fitness, and progress in one place. Unusually, it works well for both beginners and more experienced trackers.
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-Pros:
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-Users have a high level of flexibility thanks to customizable goals and insights for varied diets and plans
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-Giant food database makes logging easy
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-All-in-one tracking (calories, macros, water, weight, and activity) gives you a holistic overview of your fitness
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-Cons:
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-The quality of the database varies, with some duplicate or incorrect entries
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-Many useful features are behind the paywall
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-Pricing: MyFitnessPal is free for users who want basic food logging, calorie tracking, and device syncing. The premium tier gives you the barcode scanner, more detailed nutrient tracking and net carb tracking (and gets rid of ads), for $19.99 a month or $79.99 a year. There’s also a Premium+ option for $24.99 a month or $99.99 per year. For this price you get a meal planner, 1500+ recipes, grocery app syncing, and automatic meal logging.
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-8. Yazio: Best for a Simple Tracking Experience If you’re looking for simple, convenient calorie counting, take a look at Yazio. Enter your meals manually, scan barcodes, or use AI food recognition to see your intake of calories, macros, and nutrients at a glance. The AI tracking tool is the standout feature, with the tech able to estimate calories and macros from images.
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-This tracking tech is complemented by structured meal plans (including over 3,000 recipes), fasting capabilities (think popular schedules like 16:8 and 5:2 and timers), and habit support for sustainable eating. And, if you want to move beyond just tracking food, Yazio offers integrations with fitness trackers and health data to automatically sync activity and steps.
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-Ratings and reviews: Yazio scores 4.7 stars on iOS and 4.5 stars on Google Play, with users praising its ease of use and design.
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-Key Features:
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-AI-powered food tracking
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-Integrated intermittent fasting tools with multiple schedules and timers
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-3,000+ recipes and smart grocery lists tailored to nutrition goals
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-Sync with fitness apps and activity tracking
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-Best for: People looking for effortless calorie tracking and/or fasting support
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-Pros
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-Speedy AI-powered meal logging
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-The app’s intuitive design makes it easy to use from day one
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-Extensive recipe library with filters makes meal planning easier
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-Cons:
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-AI estimates may be incorrect on some foods
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-Animations can make meal logging feel a bit slower
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-Pricing: Yazio is free to download and use with basic calorie and food tracking, fasting timers, and activity sync. A Pro subscription unlocks advanced features such as AI photo food tracking, custom meal plans, recipe library, and fasting insights. It’s worth looking out for discounts on the premium tier, as Yazio regularly runs promotions. Or, if you want to just take the plunge, the annual plan costs $47.90 per year, or $3.99/month.
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-9. Simple: Best for Habit-based Weight Loss with Minimal Tracking Not into calorie counting? Simple is an AI-powered health and weight loss coaching app that puts less focus on calorie math and instead offers personalized guidance and motivational prompts. It delivers science-backed suggestions built around your habits, goals and behavior in a friendly tone of voice. There are no extreme restrictions here, instead the AI coach Avo builds you a daily personalized action plan based on your food, hydration and activity inputs. The idea is to work towards sustainable behavior change and consistency.
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-Ratings: Simple has 4.7 stars on Apple’s App Store and 4.4 stars on Google Play. Users enjoyed its personalized coaching style, and said the app helped make healthy habits easier to build.
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-Key Features:
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-Avo AI health coach that offers daily guidance, tips, and motivational coaching
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-Instant nutritional feedback on your meals
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-Beginner-friendly personalized workouts
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-Blinky – a motivational character designed to provide emotional support and accountability
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-Best for: Those who benefit from motivational guidance rather than strict calorie counting.
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-Pros:
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-No calorie counting or strict restrictions
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-Focus on building healthy habits
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-Offers more support for workouts than many similar apps
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-Cons:
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-Not ideal if you’re looking for detailed calorie or macro tracking
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-Not as many integrations with fitness tools as some other apps
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-Pricing: Simple offers a free basic version with essential tracking and limited AI replies. If you level up to the premium tier, you get personalized coaching, unlimited Avo guidance, structured check‑ins, success scoring, advanced insights, and guided workouts. Pricing varies but it costs around $15 per month for a monthly plan, or as low as roughly $5 per month with an annual subscription. Look out for the frequent discounts.
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-10. MyNetDiary: Best for a Simple, Structured Tracker MyNetDiary is a simple but accurate nutrition tracking app that offers deep insights without being overwhelming. A comprehensive food diary, it allows users to log meals via barcode scanning, search or quick entry, and tracks calories, macros and a wide range of nutrients. What’s more, users get a daily calorie budget that updates dynamically, depending on your activity and goals. Its food database is made for accuracy, meaning there are less duplicate or incorrect entries here than with some competitors. There are also plenty of integrations with fitness trackers and health apps available.
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-Ratings and reviews: Users praise Simple’s clean interface and accuracy, and have given it 4.8 stars on the Apple App Store, and 4.6 stars on Android.
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-Key Features:
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-A smart calorie budgeting system that dynamically adjusts your daily calorie target based on your logged exercise and progress
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-An extensive, curated food database
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-Structured diet plans, including keto and low-carb
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-Detailed nutrient tracking
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-Best for: People who want a straightforward but accurate calorie tracking experience without the clutter.
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-Pros:
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-Easy to navigate thanks to a clean, intuitive interface
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-Doesn’t overwhelm the user with data
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-Easy to log food with a high level of accuracy
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-Supports multiple diet styles
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-Cons:
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-You need a premium subscription for many of the advanced features
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-Less advanced analytics than some data-heavy apps like MacroFactor
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-Pricing: MyNetDiary offers a free version with core calorie tracking, barcode scanning, and basic nutrition insights. Or, pay $59.99 per year (or approximately $5-$9 per month) for a premium subscription, which includes detailed nutrient analysis, diet-specific plans, deeper reporting, and personalized insights.
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-11. Lose It!: Best for Motivation Lose It! aims to make weight loss fast and simple. This is a goal-focussed calorie tracking app that prides itself on its speed and ease of use, offering one of the quickest food logging experiences on the market while still delivering meaningful insights.
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-Users enter their goals, and Lose It! generates a daily calorie budget according to their weight and timeline. You can then log meals using barcode scanning, search, or photo, with the app instantly updating your remaining calories. While it primarily focuses on calorie tracking, it also supports macro tracking and integrates with fitness apps and wearables for a more complete picture.
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-Ratings and reviews: This app scores 4.8 stars on Apple’s App Store and 4.4 stars on Google Play. Users love its speed, simplicity and intuitive interface.
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-Key Features:
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-Personalized calorie budget, calculated based on the user’s goal weight and timeline
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-Snap It photo logging for easy meal tracking
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-Macro tracking and custom goals that allow you to also set and monitor your carb, fat, and protein targets
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-Best for: People who want a simple, fast, and highly usable calorie tracker without getting bogged down in excessive data
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-Pros:
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-Super fast and intuitive food logging
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-Easy to use interface
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-Strong focus on weight loss goal tracking
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-Cons:
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-Less detailed micronutrient tracking than some other apps on the market
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-Ads in the free version can be distracting
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-Pricing: The free version includes basic calorie tracking, food logging, and goal setting. To unlock the rest of the features (including macro tracking, personalized insights, and meal planning tools) you’ll need a premium membership, which generally costs between $39.99 to $79.99 per year depending on your plan.
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-12. Lifesum: Best for Lifestyle and Diet Integration Lifesum goes beyond tracking to guide users’ meals. It combines calorie and macro tracking with structured diet plans, such as keto, Mediterranean, high protein, and intermittent fasting. Users enter their goals and the app builds a custom plan and supports it with pre-designed meal plans, recipes, and grocery lists.
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-Tracking is done by barcode scan, photo, voice, or manual entry, and the app automatically calculates calories and nutrients. It also includes a holistic ‘Life Score’, which evaluates your weekly habits across nutrition, hydration, and exercise and provides actionable feedback. That said, this isn’t a data-heavy app. Instead, it uses food ratings and habit trackers to encourage better daily choices.
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-Ratings: Lifesum has 4.6 stars on iOS and 4.4 stars on Android. It’s praised by users for its meal plans and clean design.
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-Key Features:
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-Structured meal plans for between 7-21 days, complete with recipes and automatic shopping lists
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-Holistic Life Score health rating
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-Food rating system designed to guide healthier choices
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-Flexible food logging by photo, voice, barcode, or manual entry
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-Best for: People who want prescriptive guidance on what to eat rather than just calorie counting
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-Pros:
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-Takes the hassle out of deciding what to eat
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-Wide range of diet programmes
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-Holistic approach to nutrition rather than just calorie counting
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-Cons:
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-Food database may be less accurate than some other similar apps
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-Premium required for many key features
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-Pricing: The free version of Lifesum includes basic calorie tracking, food logging, and limited insights. The price of the premium package varies, but is typically around $40–$60 per year, and includes full access to meal plans, recipes, diet programmes, detailed nutrition analysis, and Life Score insights.
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-Choosing the Right Diet App for You There are a ton of diet apps on the market in 2026, and, as we’ve covered above, they all have plenty of pros and cons. Choosing the right one for you really does come down to choosing the right one for you . After all, no two nutritional journeys are the same.
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-Start by considering your goals. If you’re hoping to improve your overall nutrition without much effort, an automated meal planning app like Eat This Much could be a game-changer. Aiming for rapid weight loss? You might want to look at an app like Lose It! MacroFactor, on the other hand, may be more suited to those aiming to build muscle. Hoping for a long-term change? Perhaps Noom or Lifesum could be the best fit.
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-It’s also important to be realistic about your pain points. Everyone starts a diet with the best of intentions, but obstacles like a lack of time, busy days, and big events often get in the way, not to mention factors like a lack of consistency or emotional eating.
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-Don’t underestimate the role your personality plays either. Perhaps you’re someone who would benefit from regular support from a registered dietician, like those provided by Noom, or an AI-powered coach like the one on Fitia, to help you stay accountable. Or maybe you’d respond better to a self-guided experience, and just need a simple tracking app such as MyNetDiary or Yazio? It’s also worth noting that some of these apps are suitable for beginners, whereas others have a steep learning curve.
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-How much time are you willing to spend engaging with the app each day? Some of the apps listed above require a lot of effort, whereas others fit easily into your existing schedule and lifestyle.
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-The Best Diet App Is the One You’ll Use The most sophisticated app in the world won’t deliver results if you don’t use it regularly. Whether that’s logging your meals, checking in with a coach, or following a meal plan, progress only happens when you engage with the process over time.
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-That’s why it’s crucial to choose an app that fits naturally into your routine. If it feels intuitive, quick to use, and aligned with your preferences, you’re far more likely to stick with it. On the other hand, if it feels like a chore, even the best features will go unused.
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-Remember, the best diet app isn’t necessarily the one with the most complex tools, it’s the one you’ll actually come back to every day.
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Why Most Meal Planning Fails (And How to Build a Plan You’ll Actually Follow)
- Mon, 08 Jun 2026 16:43:00 +0000
- /blog/?p=1053
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- You’ve tried meal planning before. You spent a Sunday afternoon picking recipes, building a grocery list, maybe even prepping containers. By Wednesday, the plan fell apart, and on Thursday you were ordering takeout. By the following week, the whiteboard was blank and the unused kale had turned to slime in the crisper drawer.
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-You’re not bad at meal planning, you were just taught to do it wrong. Most people plan too many meals, pick recipes that don’t share ingredients, skip the prep step, and build a rigid schedule that crumbles the moment something unexpected happens.
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-We break down what actually works, backed by research on tens of thousands of adults, and walk you through a process designed to survive real life.
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-What Is Meal Planning (and Why It Should Work)? Let’s start with the basics: meal planning is the practice of choosing what you’ll eat over a set period, usually a week, then shopping and prepping to match those choices. It turns a daily decision into a weekly one.
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-It’s important to not confuse meal planning with meal prepping, though the two work together. Planning is the “what” (picking your meals and buying ingredients), prepping is the “how” (washing, chopping, cooking ahead of time so weeknight dinners come together fast). You can do one without the other, but combining them is where the real time savings kick in.
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-How Much “Winging It” Costs Most people don’t realize how much the nightly “what’s for dinner?” scramble actually costs them. It’s not just an annoyance, it’s a measurable drain on your time, your wallet, and your ability to eat the way you actually want to.
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-The EPA estimates that the average American throws away $728 per person per year in uneaten food. Those are mostly groceries you bought with good intentions that rotted because you never got around to cooking them. For a household of four, that’s over $2,900 in the trash annually.
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-On the other hand, meal planners cut that waste by roughly 40%, saving about $564 per person annually, totalling up to over $2,200 back in your pocket for the same household.
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-Then there’s the time. Survey data from Instacart shows that people who plan meals save roughly 5 hours per week compared to those who decide day by day. Five hours spent wandering grocery aisles, scrolling recipes at 5:45pm, and making last-minute store runs for the one ingredient you forgot.
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-And finally, there’s the impact that meal planning has on your diet. A study of 40,554 adults published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planners had significantly better diet quality, ate a wider variety of foods, and had lower odds of being overweight or obese.
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-Let’s be honest, when you’re hungry and tired at 7pm, you’re not going to reach for a balanced meal, you reach for whatever’s fastest, and meal planning removes that failure point.
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-Why Your Last Meal Plan Fell Apart Most people who quit meal planning don’t quit because the concept is flawed, they quit because they tried to do too much too fast. If you’ve tried meal planning and quit, you probably hit one of four walls. Knowing which one tripped you up is the first step to fixing it.
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-You Planned Too Many Meals This is the most common mistake. You sat down on Sunday and mapped out breakfast, lunch, dinner, and snacks for seven straight days, that’s a total of twenty-one meals (+snacks). The cognitive load alone is enough to make the whole thing feel miserable, and when you inevitably deviate (a work lunch, a skipped breakfast….), the guilt spiral starts.
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-The fix is simple, start with dinners only. Three to five per week, that’s it. Leave room for a leftover night, a takeout night, and at least one “whatever’s in the fridge” night. Research from Brown University Health found that 73% of families who use weekly planners report significantly less mealtime stress. The key word is “weekly,” not “every meal.”
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-Once that feels routine (usually after three or four weeks), try adding lunches or breakfasts to your meal planning if you want to.
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-Your Plan Had Zero Flexibility A late meeting, your kid gets sick, or you’re just not in the mood for salmon on Tuesday. Any of these small disruptions can blow up a rigid meal plan, and when the plan breaks, most people don’t adapt. They abandon it entirely.
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-Build in one or two “flex nights” each week. These are nights designated for leftovers, freezer meals, breakfast-for-dinner, or takeout. When something throws off your plan, you have a built-in cushion instead of a reason to give up.
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-You Picked Recipes That Don’t Work Together One of the most common meal planning mistakes is choosing meals that share nothing in common. Five completely different meals often mean a long shopping list, higher food costs, and ingredients left unused at the end of the week.
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-A better approach is to pick recipes that share ingredients. If Monday’s stir-fry uses bell peppers and brown rice, find a Thursday recipe that uses one or both of those same ingredients again later in the week. Overlapping ingredients means a shorter grocery list, fewer items going bad, and money saved each week.
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-If your goal is variety and you’re stuck in a rut, there are plenty of meal planning ideas that can help you avoid repetition while still making the most of the ingredients you buy.
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-You Skipped the Prep Step Planning what to eat is only half the equation. If you chose five great recipes but didn’t wash, chop, or pre-cook anything, you’re still starting from scratch every night. That’s when the plan tends to collapse, because the energy to cook a full meal from raw ingredients after a long day is just too high.
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-Batch prepping is what separates people who meal plan on paper from people who actually eat what they planned. One to two hours on a single day (Sunday works for most people) covers a full week. We’ll get into the exact process below.
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-The Four-Step Meal Planning Process That Actually Works Meal planning comes down to four simple steps. None of them are complicated, and the value comes from doing all four together, in order, once a week. Get these right and you’ll spend less time, less money, and less mental energy on food every week.
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-Step 1: Pick Your Meals (But Fewer Than You Think) Plan one week at a time, and start with three to five dinners. Anything longer gets unwieldy, and anything shorter doesn’t save you much effort. A good weekly plan also mixes familiar meals with new recipes. About 70% should be dishes you already know how to make and enjoy eating. The other 30% is your chance to try something new without the pressure of an entirely unfamiliar menu. This keeps the week manageable and prevents recipe fatigue.
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-Cooking for just yourself? The approach to meal planning for one is the same, but batch cooking becomes even more valuable because you can freeze half of everything and avoid the single-person trap of throwing out half a head of lettuce every week.
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-Your dietary style also shapes what goes on the list. If you follow a keto, vegan, Mediterranean diet , or high-protein diet, choose recipes that fit those parameters from the start. This is also where automation tools start earning their keep.
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-Tools like Eat This Much generate a full week of recipes based on your calorie target, macro split, and dietary preferences, which removes the hardest part of meal planning: deciding what to eat when you’re staring at a blank page.
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-Step 2: Build a Smarter Grocery List A grocery list built from your actual meal plan is fundamentally different from one you scribble on the way to the store. Use a two-step process:
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-Go through each recipe and write down every ingredient. This is your master list.
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-Walk through your fridge, freezer, and pantry, crossing off anything you already have. What’s left is your actual grocery list.
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-Organize the list by store section (produce, dairy, proteins, pantry staples) so you’re not zigzagging and backtracking through the store. This alone cuts most grocery trips by 15 to 20 minutes. Buy proteins and grains in bulk when you’re using them across multiple recipes. Buy produce only for the current week, since most fresh vegetables start declining after five or six days.
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-Step 3: Prep on One Day Batch prepping is what separates people who meal plan on paper from people who actually eat the meals they planned. Set aside one to two hours and knock out the prep work for the entire week.
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-Start with the foods that take the longest to cook. For example, brown rice needs 45 minutes. Dried beans need even longer. Roasted vegetables take 25 to 40 minutes depending on the cut. Get those going first, then move to quicker tasks like washing fresh vegetables and marinating proteins.
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-The way you store the food also matters. According to FoodSafety.gov , cooked poultry and ground meat last 1 to 2 days in the fridge. Cooked whole meats, fish, soups, and stews keep for 3 to 4 days. Hard-boiled eggs and chopped vegetables are good for about a week in airtight containers. Anything you won’t eat within those windows goes straight to the freezer. And make sure to label and date everything.
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-Step 4: Heat Up or Cook If you’ve done steps 1 through 3, weeknight cooking drops to 15 to 20 minutes. Your vegetables are chopped, your rice is cooked, and your proteins are marinated or cooked. You’re essentially assembling and heating, not cooking from scratch. This is the payoff that makes the Sunday prep session worth it.
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-How to Make Meal Planning Work for Your Diet and Lifestyle The meal planning process stays the same regardless of what you eat, and whether you follow a specific diet or not. The ingredient choices change, and some diets need extra attention in specific areas.
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-Keto and low-carb diets require careful planning because carbs hide in places you don’t expect. Sauces, marinades, and even some vegetables can push you over your carb limit if you’re not tracking. Planning your meals in advance lets you calculate net carbs before you cook, not after.
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-Vegan and vegetarian diets need intentional protein variety across the week. It’s easy to default to the same two or three protein sources (tofu, beans, and more beans) every night. A good meal plan spreads different sources across the week: lentils on Monday, tempeh on Wednesday, chickpeas on Friday, edamame in Saturday’s stir-fry.
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-High-protein and muscle-gain diets benefit from front-loading protein-rich meals on training days. If you train in the evening, plan your highest-protein dinner for those days. If you train in the morning, prep high-protein breakfasts you can grab fast.
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-Use our protein inake calculator to help you find your exact protein target based on age, weight, and activity level.
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-Calorie-specific plans are where meal planning apps genuinely outperform manual planning. Whether you’re eating 1,500 or 2,500 calories a day, hitting a precise number consistently is nearly impossible without pre-calculating your meals.
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-Managing a health condition like type 2 diabetes or heart disease adds another layer. Meal planning helps you stick to the nutritional parameters your doctor or dietitian sets, and it removes the guesswork that leads to off-plan eating. If you’re in this category, work with a registered dietitian to build your framework, then use that framework to guide your weekly plans.
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-Tools That Make Meal Planning Easier You don’t need fancy tools to meal plan, but the right ones speed things up considerably.
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-Pen and paper still works. A whiteboard on the fridge or a simple notepad is enough for people who plan 3 to 4 meals a week and don’t need to track calories or macros. It’s visual, it’s shareable (the whole household can see the plan), and it costs almost nothing.
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-Spreadsheets and templates work for detail-oriented planners who want to track ingredients, costs, and nutritional info. You can find free meal planning templates online, or build your own in Google Sheets.
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-Meal planning apps save the most time. Eat This Much generates a personalized weekly plan based on your calorie target, macro split, dietary restrictions, and budget. It creates an automated grocery list, integrates with Instacart and AmazonFresh for delivery, and syncs with Apple Health and Google Fit if you’re tracking fitness alongside nutrition. For most people, an app turns a 30-minute planning session into a 2-minute review.
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-Food storage containers are the unsexy but essential tool. Invest in a set of glass containers that are freezer-safe, microwave-safe, and have airtight lids. Label everything with the meal name and date. When your fridge is full of clearly labeled prepped meals, actually eating the food you planned becomes almost effortless.
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-Sample Weekly Meal Plan Below is what a realistic week of dinners looks like. Ingredients overlap across meals, and two nights don’t require any cooking at all.
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-Monday: Sheet pan chicken thighs with roasted broccoli and brown rice
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-Tuesday: Black bean tacos with avocado, salsa, and leftover brown rice from Monday
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-Wednesday: Leftover chicken and brown rice turned into chicken fried rice with frozen vegetables and soy sauce
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-Thursday: Pasta with marinara, ground turkey, and a side salad
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-Friday: Flex night (takeout, leftovers, or breakfast for dinner)
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-Saturday: Slow cooker chili with cornbread
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-Sunday: Leftover chili, prep for next week
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-The chicken from Monday feeds Wednesday’s dinner. Thursday and Saturday introduce fresh proteins while leaning on pantry staples (pasta, canned tomatoes, dried beans) to keep costs low. Friday is the pressure valve. Sunday does double duty: dinner and prep for the week ahead.
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-Your ideal plan depends on your calorie needs, dietary preferences, and schedule.
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-So, Set Your Goals and Stop Planning to Fail Your reason for meal planning shapes how you approach it, so pick one or two goals before you start mapping out recipes.
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-Maybe you want to cut your grocery bill. Maybe you’re trying to eat more vegetables and fewer drive-thru burgers. Maybe you’re managing type 2 diabetes and need to know exactly what’s on the plate. Or maybe you’re just sick of the nightly negotiation with your fridge. All of those are valid starting points.
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-The mistake most beginners make is trying to optimize for everything at once. They want cheaper groceries, perfectly balanced macros, zero food waste, and five new recipes a week. That’s a recipe for burnout. Pick goals that actually matter to you right now and let the rest come later.
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-The people who stick with meal planning long-term aren’t the ones with color-coded spreadsheets and 21 meals planned to the gram. They’re the people who planned a couple of dinners tostart off with, kept the schedule loose, prepped on Sunday, and didn’t beat themselves up when Wednesday went off-script.
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-Pick three dinners for this week, write down what you need, shop once, and prep what you can in one afternoon. That’s the whole system. Or, if you’d rather skip the planning step entirely, let Eat This Much generate your first week’s plan based on your goals. Either way, you’ll spend less time, less money, and less mental energy on food this week than last.
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-Frequently Asked Questions What are the basic steps of meal planning? Successful meal planning breaks down into four steps: choose your meals for the week, build a grocery list from those recipes, shop for the ingredients you don’t already have, and batch prep on one day so weeknight cooking is fast.
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-How much money can meal planning save? The average American wastes around $728 per person per year on uneaten food. Meal planners reduce food waste by roughly 40%, saving around $564 per person annually. A family of four can expect to save over $2,200 a year.
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-Is meal planning good for weight loss? Yes. A study published in the Annals of Behavioral Medicine found that meal planning was linked to more successful weight loss. Planning meals makes it easier to control portions and stick to calorie targets because you’re making food decisions once a week, when you’re thinking clearly, rather than every night when you’re hungry and tired.
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-How do I meal plan on a budget? Start by planning meals around ingredients you already have, then choose recipes that share ingredients to limit food waste. Check what you have in your pantry before making a grocery list. Buying proteins and grains in bulk and opting for store brands can further reduce costs. And skip the pre-cut, pre-washed convenience items unless the time savings genuinely prevent you from cooking at all.
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-What’s the difference between meal planning and meal prepping? Meal planning involves deciding what you’ll eat in advance and creating a shopping list to match. Meal prepping is the preparation stage, where you cook meals or prepare ingredients ahead of time. You can meal plan without meal prepping, but many people combine the two to save time, reduce food waste, and make healthy eating more convenient throughout the week.
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How 5 months of daily alcohol tracking has improved my diet, weight and overall health
- Mon, 03 Aug 2020 04:53:34 +0000
- /blog/?p=753
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- This is a guest post from Nick Allen, founder of Cutback Coach. He’s built a tool to help anyone who regularly drinks alcohol build mindfulness around when and how much they drink. His goal is to help people continue to enjoy drinking, while optimizing their habits to achieve goals like losing weight, sleeping better, improving energy levels and saving money.
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-This aligns well with the goals of Eat This Much as a whole, and if you think this is a tool that will be valuable for you, EatThisMuch members and readers can get a free month of Cutback Coach to build healthier drinking habits by clicking here.
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-Just over 5 months ago I set out on a mission to improve my drinking habits, with the belief that cutting back on my alcohol consumption could be a keystone habit for improving my overall health and quality of life. I didn’t feel like my drinking was out of control — and had no desire to quit entirely — but I was noticing the effects of alcohol more in the form of bad nights of sleep, feelings of low energy and lost productivity, and a beer belly that was becoming harder and harder to keep off.
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-After reading Atomic Habits by James Clear
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-“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow.”
-James Clear, Atomic Habits
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-Clear continues by advocating for focusing on the system vs. the goal, stating “You do not rise to the level of your goals. You fall to the level of your systems.” With this advice in mind, I built Cutback Coach , a simple text message-based system to keep me on track with logging my daily drinks and dry days. I found that tracking via text was a lot easier for me than remembering to open an app each day, so this became the basis of my atomic system for improving my health.
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-In the first few weeks, I was surprised to find that my starting alcohol intake was over 30 drinks a week, with just 1-2 dry days. Here’s what my stats looked like in the first week of tracking:
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-Starting stats (week of 2/24/20)
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-Total weekly drinks: 31
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-Total weekly dry days: 2
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-Alcohol calories per week: 4,650
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-Poor nights of sleep from drinking: 5
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-Money spent on alcohol: ~$155/week
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-The calories and sleep metrics were the ones that really stood out to me. I was effectively adding 2 extra days of eating to my week in the form of alcohol, and costing myself less optimal sleep most nights of the week. Just this awareness served as great motivation for me to cut back.
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-Things started out slowly as I got into the groove of tracking, but as I stuck with the process each week, my consumption started trending in the right direction. Here’s how my total drinks and dry days have trended since:
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-5 months of daily tracking later, I’ve been able to make a huge impact on my overall consumption, and I’m feeling the health benefits. Here’s what a typical week looks for me now:
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-Last week’s stats (week of 7/13/20)
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-Total weekly drinks: 14
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-Total weekly dry days: 4
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-Alcohol calories per week: 2,100
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-Poor nights of sleep from drinking: 3
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-Money spent on alcohol: ~$70/week
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-Even more important than the stats directly related to alcohol were the indirect benefits I’ve started to experience as drinking became a smaller part of my weekly routine.
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-I wake up with more energy, making it easier for me to find the motivation to exercise
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-With fewer nights where my drunchies got the best of me, and fewer mornings waking up feeling hungover and craving greasy food, my overall diet has improved dramatically
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-Adding a couple dry days to my week has led to increased productivity , with more clear hours in the day to focus on what was most important
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-As I got into the process of drink tracking, my weight trend followed a similar curve to my drinks, reflecting the impact of the direct and indirect lifestyle benefits mentioned above.
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-Taking my first week as a baseline, the health improvements from the small behavior change of tracking and optimizing my weekly alcohol consumption have been massive.
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-What this means for my health (and wallet)
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-I’ve cut calories from alcohol by 2,550 per week (basically a full day of eating)
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-I’ve lost 14 pounds — and have been able to keep the weight off
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-I’m exercising 2 more times a week on average
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-I’ve added 2 extra nights of uninterrupted sleep to my week each week
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-I’m saving almost $100 a week that previously went to booze
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-I still enjoy drinking, and as you can see from my trend chart above I do have heavier drinking weeks here and there. The difference is that now I feel that my habits are on my terms, and I’m much more mindful about when I decide to drink, and how much.
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-Interested in seeing how small changes to your drinking habits can have a huge impact on your diet, weight and overall health? I invite you to join Cutback Coach to get started!
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Optimizing your ETM meal plans to use nonperishable ingredients
- Tue, 31 Mar 2020 06:55:15 +0000
- /blog/?p=746
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- With the quarantine and state-wide stay-at-home orders in full swing, a lot of us are stocking up on non-perishable ingredients, like dried beans, rice, and canned and frozen goods. You don’t have to expect an impending apocalypse for this to make sense — the fewer trips you make to the grocery store, the less you’re exposing yourself and others to possible infection.
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-Normally, Eat This Much draws from a database of over 5,000 recipes, but we also normally assume you can go grocery shopping and have a wide variety of options to choose from. Here’s how to limit your options to things that are more readily available.
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-Using recipe collections
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-We’ve created a couple featured collections that have lots of recipes based around nonperishable / canned goods [1] and frozen goods [2]:
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-Nonperishable ingredients (60 recipes): /collections/97698810613/ Frozen ingredients (50 recipes): /collections/58ff1b10565/ To use these collections, first hit the Follow button to add them to your list of saved collections (you’ll need to be logged in to ETM for this). Then hit the “Add to Meal Type” button, which will let you pick a Meal Type (like Breakfast/Lunch/Dinner) to add it to. What this does is add the collection as a “Recurring collection,” which will tell the generator to use these recipes more often in the meal plans. However, it will still incorporate recipes from the rest of our database, which brings us to the next step.
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-Then, head to the Recurring Foods page of the planner (here: /recurring-foods/ ), scroll to the meals you’re working on, and check off the box for “Only use recurring foods for this meal”. This will restrict the generator to only using specific foods and collections you’ve added here.
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-Once you’ve set that up, regenerate your week (or just some of your meals), and the generator will use your updated settings.
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-For more info on Recurring Foods, check out our FAQ page here: https://help.eatthismuch.com/help/setting-up-recurring-foods
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-Use the Pantry feature, get recipes using those ingredients
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-If you fill up your digital panty with the food you have in your house, the generator will give those ingredients some priority when generating your meals. If you want to restrict to only using your pantry foods, we have some features to help you pick out meal swaps or individual recipes. At the moment, we can’t restrict the week or day generator to using exclusively your ingredients – it’s not currently practical to generate days of macro-specific meals with a very limited set of ingredients, though this may change in the future.
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-We do have features to help you though – ETM can show you meal swaps that use only you pantry foods. Click the 3-dot menu next to a meal’s title, and then “List alternative meals.” This will show you a bunch of meal swaps that should still hit your macro targets (the top results being best fits), and you can choose to “sort by meals that use your pantry foods”. This will also show you how many ingredients you currently already have to make a meal.
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-Alternatively, you can find individual recipes that you can cook (currently a feature on the website only). Open up the food bank by clicking “Search foods” in the sidebar. Click the 3-dot menu and then select “pantry recipes”. This will let you view/search recipes sorted by the % of ingredients you have to cook the recipe.
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-For more tips, here’s our FAQ page on generating meals using your pantry foods: https://help.eatthismuch.com/help/can-i-create-meals-using-only-my-pantry-foods
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-That wraps up our tips – stay safe & responsible out there, and if you have any questions or suggestions, let us know at Support@EatThisMuch.com
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Self-Quarantine Meal Planning: Thriving in Isolation
- Mon, 30 Mar 2020 22:44:32 +0000
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- This post gives a general overview of foods to focus on while prepping for an extended period of isolation. For some tips on using Eat This Much to handle the planning for you, check out our post here .
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-No matter how good your spouse’s spaghetti bolognese is, there’s only so many times you can have it for supper in a row before you start to begin to hate the taste of pasta.
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-With the recent events around the world surrounding the spread of the novel coronavirus, it may be time to start planning to stock up on foodstuffs that will allow for delicious and varied meals during any potential food shortage.
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-We’re going to break down a few key items that are versatile enough to be the base of a wide range of dishes, along with tips and ideas that will help to keep you and your loved ones happy, not just fed.
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-Start with the Basics: Versatile Long Shelf-Life Foods
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-Nothing screams, “You need me during a food crisis”, like foods that can stay edible for months or years without concern.
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-The obvious staples to consider stocking up on here are dried beans as a good long-life source of slow carbs and protein, white or brown rice as a filling base for a wide range of meals, and yes, different types of pasta as an alternative to rice all the time.
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-These 3 foods will last for months in storage as they are dried, and can be stocked up in large amounts in order to provide a cheap, plentiful and reliable base for many different types of meals.
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-If you find yourself in a situation where the shelves are empty at the local grocery stores, or if you’re having to self-quarantine on your own or with loved ones for a prolonged period, these foods are a must for your next shopping run.
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-Add the Essentials: Frozen Meats or Meat-Like Products
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-Depending on whether you happily eat meat, or if you’re a vegan or vegetarian, stocking up on your favourite meats or meat-like products and freezing a supply that could last your household for a number of months is the next consideration you should have.
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-These foods provide a wide range of nutritional benefits, and the protein found in these products can assist in keeping your and your family feeling full for longer after eating.
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-Essential meats to consider may be frozen seafood, self-frozen red meats and chicken, and frozen mince or sausages if you’d like to keep to a budget when stocking up.
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-Vegans and vegetarians should stock up on any meat-like products that will help you to create a diverse range of meals over the course of weeks or months if needed.
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-Bring Some Creativity: Variations of Essential Foods
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-Now you may have to get a bit creative, depending on the situation where you live and the kinds of foods you’d like to eat.
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-Milk is a staple that may be useful for a number of dishes, and for a bowl of muesli or cereal if you’re in a pinch. That’s not to mention milk’s role in the most important consideration of them all: keeping the coffee flowing!
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-To get through any period of isolation though, it might be a smart move to stock up on shelf-stable milk that can last for months if needed.
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-Another variation of a key food that’s worth considering is stocking up on nut butter, which contains the beneficial fats and proteins of nuts, but that typically is cheaper, takes up less space, and is easier to store for long periods of time.
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-Make ‘Em Smile: A Few Nice Touches to Remember
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-In the midst of all of this crazy, it’s important to remember that the little things can make all the difference.
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-Stocking up on rice and meat is a no brainer, but if you’re in self-quarantine and all you have are the staples then get ready for eating to feel more like a chore than a time for enjoyment and refreshment.
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-Frozen berries with full fat coconut cream is a great treat, and at the same time isn’t going to cost the world to stock up in bulk.
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-Coconut cream is full of good fats and will last for a long time when tinned, and frozen berries provide healthy sugars that taste good, but that are some of the lowest GI fruits and low calories.
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-For something a little bit special to drink during a prolonged lockdown, consider stocking up on cocoa powder and stevia or sugar, and mixing those together with a dash of milk and hot water to create a cheap long-life hot chocolate.
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-The Last Word: Self-Quarantine Meal Planning
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-Whatever is coming over the horizon, it’s important to be prepared for having to self-quarantine for weeks or months at a time.
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-There are plenty of other interesting foods that would be ideal for situations like this, but these are some of the essentials that will allow your family to keep well nourished, while also maintaining a good degree of variation and diversity of flavors.
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Introduction to the Eat This Much Tutorial Series
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- Sun, 02 Apr 2017 01:00:38 +0000
- /blog/?p=466
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- Perhaps you’re thinking, “But, you already have a Complete How-To Guide and walkthroughs for your desktop and mobile versions… why bother with this?”
-Frankly, we know you’re short on time and want to become an expert at using Eat This Much as quickly as possible. Our Complete How-To Guide is well worth the read, but if you want to know exactly how to adjust your nutritional targets right now, this series is the answer. We also wanted to level out the learning curve so you can start using all our features sooner to create healthy, nutritious and goal oriented meal plans.
-In short, your success is our success, so we’re going to keep working hard every day to help you reach your diet and nutritional goals.
-This first installment of tutorials covers the 10 most useful features found in our free accounts. This library of tutorials will grow as we create new ones and introduce new features to Eat This Much. Coming soon – Tutorials for features found exclusively in our premium accounts .
-As always, we love hearing your suggestions and questions, so if you want to see a tutorial that isn’t listed below, or just want to say hi, please email us at contact@eatthismuch.com .
-Eat This Much Tutorial Series Table of Contents
-Tutorial #1: Set Your Weight Goal and Personalize Your Food Preferences
-Tutorial #2: Editing and Creating Your Nutrition Target Profiles
-Tutorial #3: Getting Meals You Like, Part 1: How to Regenerate Meals, Favorite and Block Foods
-Tutorial #4: Getting Meals You Like, Part 2: Add a Recurring Food
-Tutorial #5: Getting Meals You Like, Part 3: How to Add Custom Recipes and Foods
-Tutorial #6: Editing and Creating Custom Meal Types
-Tutorial #7: Time Savers – Listing Alternative Meals & Dragging Foods
-Tutorial #8: Tracking What You Eat and Your Progress
-Tutorial #9: Finding and Adding Restaurant Meals
-Tutorial 10: Family and Couple Meal Planning
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The Eat This Much 8 Part Guide to Mastering Meal Planning
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- Thu, 23 Mar 2017 10:00:17 +0000
- /blog/?p=444
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- With this in mind, we offer everyone who signs up for an account with us a little guide to get them motivated and moving on the right path toward diet success. We call it the “8 Part Series on Mastering Meal Planning” and to date it’s been sent to thousands of Eat This Much users who wanted extra support as they embarked on their new meal plan.
-When read in order, and over the course of a month, this series provides timely advice for challenges and setbacks many face when changing the way they eat. Cravings, lack of motivation, and wanting to give up are all perfectly normal responses to an adjusted diet. This guide helps you get around all of that.
-As of today, we made the entire guide available here on the Eat This Much blog to help make eating better easier for everyone.
-How you use the guide is completely up to you. Whether you choose to read all 8 chapters in one day or space it out over a few weeks, the nutritional insight and encouragement will serve you well. As always, you can email us with questions, feature requests, or just to say hello at contact@eatthismuch.com . We love hearing from our users and wish everyone the best of luck reaching their diet goals.
-If you’ve already read the entire series, which part helped you the most? Tell us in the comments!
-The Eat This Much 8 Part Series on Mastering Meal Planning
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Mastering Meal Planning Part 1: Pick a Plan and Stick to It
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- Thu, 23 Mar 2017 09:59:26 +0000
- /blog/?p=445
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- What’s the key to getting results when you set a new goal?
-The answer might sound too simple, but here is it…
-Making up your mind.
-Yes. Deciding to change and identifying exactly what to change are the most important steps that lead to success. Committing to your goal and figuring out exactly how to get there are crucial. The more specific and measurable your goal, the better.
-There’s also the “Why.” Why are you embarking on a journey to change your diet? Why do you want to change anything at all? Keeping your mind focused on the “why” will help you stay motivated if things get tough.
-For more info and motivation, here are 5 Techniques That Work For Making A Sustainable Change In Your Diet .
-With the right mindset, anything is possible , so take today to focus on your goal and write down the specifics of what it is, why it matters and how you’ll achieve it. In the next chapter, we’ll get into the details of starting a new diet and routine in a way that’s best for you.
-Up Next – Mastering Meal Planning Part 2: A Well Known Trick Among Athletes and Bodybuilders
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Mastering Meal Planning Part 2: A Well Known Trick Among Athletes and Bodybuilders
- /blog/mastering-meal-planning-part-2-a-well-known-trick-among-athletes-and-bodybuilders/#comments
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- Wed, 22 Mar 2017 09:58:36 +0000
- /blog/?p=447
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- But don’t worry! There are techniques you can employ to keep this potentially draining process from consuming all your energy and free time. Say hello to Recurring Foods!
-Recurring Foods are excellent protection against diet change overload because:
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• They already fit into your ideal meal plan
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That last part is key. There will be plenty of times when you’ll need all the willpower and energy you have to stick to your plan, so why not arm yourself with some easy wins throughout the week?
-It’s also important to remember that changing your diet doesn’t have to be an all or nothing process. Long term success can be found by starting with a few simple changes, maybe 2 – 3 recurring meals a week that fit your goals. It might not seem like much, but it will lead to lasting changes if you give yourself the room and time to grow into your new habits. (This is also the best way to avoid the “I’m not ready!” melt down that comes with changing too much, too soon.)
-For example, if you want to reduce your carbohydrate intake, but you’ve been relying on cornflakes, toast, and pasta your entire life, choose a dish or two with more protein and click the Favorite heart next to them. This will tell our algorithm you want to see these meals more often, but not every single day. Once you’re comfortable with these occasional high protein meals, set them up as Recurring Foods and voilà, your overall carb intake is reduced without thinking about it every day.
-Lastly, give yourself time to get educated on all this. No one becomes an expert on nutrition overnight. Eat This Much has extremely detailed nutritional information for most of our foods and recipes so you can learn more about what you’re eating.
-In short, Recurring Foods are a great way to get started so you make progress without getting overwhelmed. They’ll also help you pick your battles wisely.
-Don’t forget to reach out if you have questions about any of this. Your success is our success, so we’re happy to help any time you need it.
-Up Next – Mastering Meal Planning Part 3: Strategies to Eat the Way You Want
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Mastering Meal Planning Part 3: Strategies to Eat the Way You Want
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- Wed, 22 Mar 2017 09:57:14 +0000
- /blog/?p=448
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- “In a sense, you do have an angel and a devil sitting on your shoulders. We need the angel to be salient, because in the moment, it’s often easier to listen to the devil.”
-– Francesca Gino, Harvard Business School
-This applies to the process of changing your diet, doesn’t it? That’s because taking the easy route is always, well, easier. But if you want to eat the way you want, i.e., reach your nutritional goals, you’ll need to plan ahead. Here are some broader strategies for staying prepared and motivated on your journey so you aren’t as easily swayed to take the easy route.
-Remove obstacles before you run into them
-As we mentioned in our last email, Recurring Foods are the perfect defense against a variety of circumstances that could throw you off course. Learning to recognize potential threats to your progress in advance will ensure you don’t have to rely on willpower or quick thinking alone to stay on track. Whether it’s Sunday brunch, a vacation away or a three day conference that leaves you without access to your kitchen, preparation is the best defense.
-Give yourself time to make the right choices
-Making your nutrition and diet goals a priority requires setting aside some time. Failing to plan here can be just as bad as choosing to eat poorly. Some find great success by taking one day a week to prep all their meals. Others take time in the morning each day. The time you devote to planning your meals and reflecting on your progress and choices will pay off big time.
-Make your adjustments as specific as possible
-“Eat something healthy” sounds great, but it’s not very clear. “Have leftover salad for lunch” is much more concise and therefore, much easier to do. This strategy is all about avoiding that “put on the spot” feeling when you don’t have a clear path in front of you. When that path isn’t clear, it’s way too easy to go in the wrong direction.
-Speaking of supportive strategies, signing up for a Free Trial of our Premium features
-Up Next – Mastering Meal Planning, Part 4: The Power of Scheduling
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Mastering Meal Planning Part 4: The Power of Self-Observation
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- Wed, 22 Mar 2017 09:56:34 +0000
- /blog/?p=449
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- They all know that absorbing the advice is the easy part. It’s the disconnection between receiving good information and building healthier habits that leads us to seek their professional, one-on-one guidance and encouragement. If that disconnect didn’t exist, they’d all be out of a job and we’d all be in perfect shape. Working with a dietitian or personal trainer can give you a great advantage in this regard, but if don’t have access to one, you can still reach your goals with a little self-observation.
-The idea is to self-observe and then adjust your actions as a way to turn your existing habits into healthier ones. It’s much easier for a dietitian or personal trainer to notice where you’re slipping up in your diet because we often become blind to our own habits and routines. Consider taking on the following challenge as a way to step outside those routines and identify the mistakes you’ve made so you can avoid them in the future.
-The Challenge
-1. Create a plan for your next 7 days worth of meals.
-2. Follow that plan as closely or casually as you want.
-3. At the end of the 7 days, review your week.
-You can do this in an Excel file or a Google doc, but fine-tuning the weekly planner in ETM is a huge time saver.
-Once you’ve observed yourself and your current diet objectively, it’s much easier to find both opportunities for improvement and areas where you’re doing great. Some of the more common methods for making “low hanging fruit” changes include:
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-Reducing the amount of cooking oils you use
-Picking a new, healthier item to eat at your regular lunch spot
-Keeping your kitchen stocked with fresh fruit and pre-cut veggies for easy snacks when you’re rushed
-Having a small snack before you leave work so you have energy to cook dinner
-Drinking enough water to avoid dehydration, which often feels like hunger
-Prepping and packing your breakfast and lunch the night before to avoid dining out
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-If you haven’t started a free trial Let us know how you did on the challenge!
-Up Next – Mastering Meal Planning Part 5: Efficiently and Economically Using Your Time
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Mastering Meal Planning Part 5: Using Your Time Effectively
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- Wed, 22 Mar 2017 09:55:56 +0000
- /blog/?p=450
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- longer than the average diet lasts.
-Let that sink in.
-Fad diets are a profitable industry because they come and go so quickly due to their unsustainable recommendations. Many people buy into one, try it for a week, give up, then move on to a new one. The root of the problem lies in our eagerness to focus on the far off distant goal and not the smaller steps we need to take to get there.
-This truly highlights the fact that what you do within a minute, afternoon or single day can easily distinguish between success and failure in the long run.
-It’s important to ask yourself some questions: How well have you been using your time lately to reach your goals? Are you simply researching nutritional info and diets or are you creating and following a plan that includes reasonable, healthy, goal-oriented meals? Have you taken a few moments to objectively observe yourself when you’re making meal and snack choices throughout the day? Are you setting yourself up for success by thinking ahead and preparing snacks or meal in advance? When you commit to a new meal plan and a broader goal of eating better, it’s often the little changes and choices that make the biggest difference.
-As you think about how to use your time more effectively, remember that Eat This Much is here to help. From the daily and weekly generators to the blocked foods list and the huge database of branded and restaurant foods, Eat This Much makes it easier to stay on track. If you haven’t checked out all these features yet, log in right now or start your free trial .
-Use your time wisely and give yourself all the support you can. If you have any questions, let us know at contact@eatthismuch.com . We got your back!
-Up Next – Mastering Meal Planning Part 6: Set Goals You’d Be Embarrassed to Miss
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Eat This Recipe: Unboring Oatmeal
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- Tue, 02 May 2017 13:00:55 +0000
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-Much like lentils cauliflower fiber
-Oats typically come in instant, old-fashioned (rolled) and steel cut varieties, the three types describing a scale of how much processing the oats have gone through to quicken cooking time. Instant oats receive the most processing, making them the flattest and fastest cooking, and therefore good for fast preparation and blending into smoothies. Old fashioned oats receive slightly less processing which gives them more texture and makes them ideal for baking. The steel cut oat is simply cut into a few pieces giving it a chewier and more dense texture, which makes it a perfect stand alone grain. Lastly, there’s the oat bran, which is the outer hull of the oat grain, and the source of a ton of fiber, protein and nutrients. It’s often removed during the production of oatmeal, but it shouldn’t be ignored – eating oat bran can keep you feeling full and satisfied long after your meal is over.
-Try these three recipes as a part of your weekly meal plan
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-Nutritional info: One serving = 30.5g Carbs, 23.8g Fat, 15.4g Protein, 396.3 Calories
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-Nutritional info: One serving = 13.6g Carbs, 7.2g Fat, 16.1g Protein, 175.8 Calories
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-Nutritional info: One serving = 35g Carbs, 9.3g Fat, 5.6g Protein, 230.8 Calories
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Top 10 Vegan Recipes on Eat This Much
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- Sun, 30 Apr 2017 14:30:19 +0000
- /blog/?p=550
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-Following a vegan meal plan, or simply choosing to eat more vegan meals, doesn’t have to be boring. In fact, according to the top vegan recipes among Eat This Much users, eating a vegan diet can be just as satisfying as any other meal plan. All it takes is a little more planning and you can be enjoying healthy, delicious, and most importantly, animal-free dishes every meal of the day. These recipes also happen to have a good amount of protein, which is helpful if you’re just starting out on your vegan diet. Add these vegan recipes to your weekly meal plan
-Vegan BBQ Pulled Jackfruit Tacos
-Nutritional Info: One serving = 59.1g Carbs, 13.9g Fat, 5.8g Protein, 372.3 Calories
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-Gluten-Free Vegan Pho
-Nutritional Info: One serving = 120.1g Carbs, 2.8g Fat, 21g Protein, 550.6 Calories
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-Vegan Coconut Lemon Mousse
-Nutritional Info: One serving = 9.8g Carbs, 24.1g Fat, 2.3g Protein, 249.5 Calories
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-One Pot Vegan Lentil Chili
-Nutritional Info: One serving = 58.6g Carbs, 10.4g Fat, 20.2g Protein, 380.4 Calories
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-Vegan Shepherd’s Pie
-Nutritional Info: One serving = 84.7g Carbs, 5.8g Fat, 19.4g Protein, 459.1 Calories
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-Tempeh Reuben Sandwich
-Nutritional Info: One serving = 41.8g Carbs, 9.8g Fat, 12.4g Protein, 302.6 Calories
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-Chocolate Peanut Protein Shake
-Nutritional Info: One serving = 49.1g Carbs, 19.9g Fat, 34.4g Protein, 488.7 Calories
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-Vegan Butternut Squash Stuffed Shells
-Nutritional Info: One serving = 53.2g Carbs, 17g Fat, 18.5g Protein, 431.3 Calories
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-Fluffy Vegan Pancakes
-Nutritional Info: One serving = 88.7g Carbs, 11.5g Fat, 16g Protein, 518.8 Calories
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-Vegan Caesar Salad
-Nutritional Info: One serving = 43.4g Carbs, 28.3g Fat, 19.2g Protein, 470.2 Calories
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Top 10 Vegetarian Recipes on Eat This Much
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- Sun, 23 Apr 2017 14:00:04 +0000
- /blog/?p=532
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- weekly meal plan .
-If you already have a favorite vegetarian recipe, share it in the comments below!
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-Nutritional Info: One serving = 42.9g Carbs, 23.2g Fat, 14.7g Protein, 464.2 Calories
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-Nutritional Info: One serving = 52g Carbs, 8.7g Fat, 16.9g Protein, 353.4 Calories
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-Nutritional Info: One serving = 34.2g Carbs, 36.4g Fat, 8.9g Protein, 468.4 Calories
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-Nutritional Info: One serving = 54.4g Carbs, 35.8g Fat, 18.6g Protein, 571.2 Calories
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-Nutritional Info: One serving = 66.6g Carbs, 11.5g Fat, 20.1g Protein, 443.8 Calories
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-Nutritional Info: One serving = 65.6g Carbs, 11g Fat, 14.7g Protein, 415 Calories
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-Nutritional Info: One serving = 45.6g Carbs, 27.7g Fat, 8.7g Protein, 457.5 Calories
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-Nutritional Info: One serving = 39.3g Carbs, 2.4g Fat, 11.2g Protein, 208.1 Calories
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-Nutritional Info: One serving = 16.7g Carbs, 9.8g Fat, 14.3g Protein, 206.7 Calories
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-Nutritional Info: One serving = 23.9g Carbs, 20.5g Fat, 1.9g Protein, 270.8 Calories
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The Top 10 Mediterranean Recipes on Eat This Much
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- Sun, 16 Apr 2017 15:00:15 +0000
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You don’t have to travel far to enjoy authentic, delicious Mediterranean recipes. Because the Mediterranean diet plan consists of simple dishes based on whole, natural ingredients, it’s easy to recreate the regional flavor signatures at home.
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-These top 10 Mediterranean recipes eaten by Eat This Much Users are a great way to dive into your new diet plan.
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-Mediterranean Quinoa Salad
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-Nutritional Info: One serving = 38.6g Carbs, 25.5g Fat, 36.7g Protein, 531.9 Calories
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-Grilled Chicken Mediterranean
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-Nutritional Info: One serving = 4g Carbs, 20g Fat, 53.9g Protein, 419.9 Calories
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-Mediterranean Beets with Garlic
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-Nutritional Info: One serving = 20.1g Carbs, 7.1g Fat, 3.4g Protein, 150.1 Calories
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-Baked Herb and Pistachio Falafel
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-Nutritional Info: One serving = 34g Carbs, 23.7g Fat, 14.8g Protein, 384.2 Calories
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-Greek Yogurt with Blueberries, Walnuts and Honey
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-Nutritional Info: One serving = 18.4g Carbs, 30.6g Fat, 17.7g Protein, 405.2 Calories
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-Olive Hummus with Carrots
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-Nutritional Info: One serving = 18.5g Carbs, 14.9g Fat, 5.1g Protein, 214.6 Calories
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-Greek Spiced Baked Shrimp
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-Nutritional Info: One serving = 9.3g Carbs, 17.2g Fat, 24g Protein, 288.2 Calories
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-Spinach Salad with Grilled Eggplant and Feta
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-Nutritional Info: One serving = 7g Carbs, 20.7g Fat, 5g Protein, 224.3 Calories
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-Steamed Mussels in White Wine
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-Nutritional Info: One serving = 20.4g Carbs, 21.5g Fat, 61g Protein, 545.8 Calories
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-Lemon Orzo Goat Cheese Salad
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-Nutritional Info: One serving = 30.2g Carbs, 12.4g Fat, 10.7g Protein, 272.8 Calories
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What’s your favorite Mediterranean recipe? Tell us about it in the comments!
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The Top 10 Paleo Recipes on Eat This Much
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- Sun, 09 Apr 2017 15:00:24 +0000
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- Kick off (or continue to build upon) your paleo diet with the top 10 paleo recipes eaten by Eat This Much users. They’re all void of grains, added sugars, starchy vegetables, beans and dairy, and put emphasis on lean meats, vegetables, fruits and healthy fats. What’s your favorite Paleo recipe? Tell us in the comments!
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-Nutritional Info: One serving = 16.2g Carbs, 19.3g Fat, 44.1g Protein, 400.5 Calories
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-Nutritional Info: One serving = 17.8g Carbs, 9.7g Fat, 3.4g Protein, 165.6 Calories
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-Nutritional Info: One serving = 13.5g Carbs, 17.1g Fat, 6g Protein, 226.1 Calories
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-Nutritional Info: One serving = 13.1g Carbs, 31.1g Fat, 21.9g Protein, 412 Calories
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-Nutritional Info: One serving = 29.8g Carbs, 33.5g Fat, 7.6g Protein, 415.8 Calories
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-Nutritional Info: One serving = 8.2g Carbs, 13.9g Fat, 3g Protein, 156.4 Calories
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-Nutritional Info: One serving = 12g Carbs, 25g Fat, 34.6g Protein, 403.6 Calories
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-Nutritional Info: One serving = 25g Carbs, 15.9g Fat, 24g Protein, 335.3 Calories
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-Nutritional Info: One serving = 2.6g Carbs, 21.5g Fat, 31.7g Protein, 334 Calories
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-Nutritional Info: One serving = 5.8g Carbs, 0.8g Fat, 3.3g Protein, 39.4 Calories
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The Top 10 Ketogenic Recipes on Eat This Much
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- Wed, 05 Apr 2017 13:00:22 +0000
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- If you’re considering adopting a low-carb or keto diet, or you’re already on one and need new recipe ideas, check out this list of the top 10 keto recipes eaten by Eat This Much users. They all follow ketogenic/low-carb guidelines (each contains fewer than 10g of carbs per serving) but are full of flavor. What’s your favorite keto/low carb recipe? Tell us in the comments!
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-Nutritional Info: One serving = 9.2g Carbs, 30.6g Fat, 67.9g Protein, 595.2 Calories
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-Nutritional Info: One serving = 4.1g Carbs, 2.7g Fat, 46.1g Protein, 228.3 Calories
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-Nutritional Info: One serving = 1.9g Carbs, 7.9g Fat, 46.6g Protein, 274.1 Calories
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-Nutritional Info: One serving = 8.5g Carbs, 7.1g Fat, 28.5g Protein, 212.9 Calories
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-Nutritional Info: One serving = 6g Carbs, 23.2g Fat, 9.5g Protein, 265.6 Calories
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-Nutritional Info: One serving = 1.9g Carbs, 14.8g Fat, 24g Protein, 243.3 Calories
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-Nutritional Info: One serving = 9.3g Carbs, 8.1g Fat, 10.3g Protein, 140.2 Calories
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-Nutritional Info: One serving = 4.9g Carbs, 15.4g Fat, 2.7g Protein, 162.8 Calories
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-Nutritional Info: One serving = 8.6g Carbs, 20.8g Fat, 20.6g Protein, 305.2 Calories
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-Nutritional Info: One serving = 1.3g Carbs, 20.3g Fat, 11.8g Protein, 235.8 Calories
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Eat This Recipe: Cauliflower
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- Mon, 20 Mar 2017 17:42:30 +0000
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- Add these recipes to your weekly meal plan and tell us which is your favorite!
-Basil Tomato Cauliflower Pizza
-Nutritional Info: One serving = 6.6g Carbs, 9.5g Fat, 11.4g Protein, 154.4 Calories
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-Cauliflower Tots
-Nutritional Info: One serving = 18.9g Carbs, 8.5g Fat, 11.1g Protein, 189.2 Calories
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-Cauliflower Fried Rice
-Nutritional Info: One serving = 14.7g Carbs, 5.3g Fat, 8.5g Protein, 129.1 Calories
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Eat This Recipe: Pancakes
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- Mon, 13 Mar 2017 18:42:57 +0000
- /blog/?p=423
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- Who says pancakes have to be eaten for breakfast? Or that they have to taste sweet? The unimaginative, that’s who! There are tons of recipes out there for pancakes that give Bisquick a run for its money without ruining your carb total for the day. Pancakes also freeze well, making them an excellent reheat-and-eat addition to your diet. What’s your favorite unusual pancake recipe? Check out these three recipes and add them to your weekly plan!
-Protein Oatmeal Pancakes
-Nutritional Info: One serving = 64.1g Carbs, 2.9g Fat, 48.5g Protein, 459.4 Calories
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-Savory Broccoli Pancakes
-Nutritional Info: One serving =11g Carbs, 8.8g Fat, 8.5g Protein, 153.3 Calories
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-Cinnamon Peach Cottage Cheese Pancakes
-Nutritional Info: One serving = 20.9g Carbs, 8.7g Fat, 12.9g Protein, 210.8 Calories
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-Before you go, add this recipe to your healthy eating Pinterest board!
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Eat This Recipe: Bacon Cheddar Potato Soup
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- Mon, 06 Mar 2017 17:51:52 +0000
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- Bacon Cheddar Potato Soup
-Nutritional Info:
-Per Serving = 356 Calories, 33.9g Carbs, 19.3g Fat, 14.1g Protein, 4.5g Fiber.
-Click here to save this recipe to your favorites.
-Ingredients:
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-6 strips of bacon
-1.5 tbsp of rendered bacon fat
-1/2 cup chopped onion
-1/2 cup chopped carrot
-1 stalk celery, chopped
-4 cups peeled and cubed potatoes
-4 cups chicken stock
-1/8 tsp cayenne pepper
-1/2 cup shredded cheddar cheese
-1/2 tsp salt
-1/2 tsp ground black pepper
-2 tbsp chopped scallions (optional)
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-Instructions:
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-Cook the bacon in a large soup pot until it reaches your desired level of crispiness. Remove bacon from the pot to drain on paper towels. Pour the bacon fat from the pot, reserving 1.5 tablespoons.
-Add the 1.5 tablespoons of fat back into the pot on medium low heat. Add the chopped carrots, onion and celery and saute until the onions are soft but not browned, approximately 3 to 5 minutes.
-Stir in the chopped potatoes and saute for about a minute before adding in the chicken stock and pepper. Bring everything to a boil, then cover, reduce the heat and simmer for about 15 minutes, or until the potatoes are tender.
-Stir in cheese until just barely melted and remove from the heat. Taste and season with salt if needed. Chop and stir in the cooked bacon. Top with chopped scallions, a dollop of sour cream or plain greek yogurt just before serving.
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-Before you go, add this recipe to your healthy eating Pinterest board!
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Eat This Recipe: Hummus
- /blog/eat-this-recipe-hummus/#respond
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- Thu, 23 Feb 2017 17:49:28 +0000
- /blog/?p=231
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- When it comes to your meal plan, hummus easily fits in as part of a main dish, like this Hummus Veggie Sandwich , and as a snack, like Olive Hummus with Carrots . All you really need to make hummus is chickpeas and tahini (sesame paste), but as the following recipes prove, hummus is well suited for a variety of flavor profiles. What’s your favorite type of hummus?
-Spinach Feta and Dill Hummus
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-Nutritional info: One serving = 22.5g Carbs, 18g Fat, 13.4g Protein, 291.4 Calories
-Roasted Beetroot Hummus
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-Nutritional info: One serving = 17.3g Carbs, 22.1g Fat, 4.9g Protein, 272.5 Calories
-Thai Peanut Hummus & Celery
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-Nutritional info: One serving = 25.7g Carbs, 11.5g Fat, 9.5g Protein, 231.5 Calories
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Eat This Recipe: Happy StirFRIDAY!
- /blog/eat-this-recipe-stirfriday/#respond
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- Fri, 17 Feb 2017 20:07:17 +0000
- /blog/?p=212
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- Welcome to the weekend everyone! You’ve no doubt worked hard to get here, so why not reward yourself with a meal that’s full of flavor, easy to make AND scales well for leftovers?
-Traditional stir frying can be traced back to the Han dynasty when folks started cooking thinly sliced pieces of food over very high heat using woks. While I’d like to own a real wok someday, and possess the kitchen set up to heat one properly (thus embracing the traditional Chinese cooking technique) my current stove top and 12 inch saute pan with sloped sides will do just fine for now.
-The trick to getting your stir fry as close to authentic as possible is in working with a fairly high heat that reaches everything in your pan so you need to slice your ingredients thin and avoid overcrowding. If you’re making a large quantity to eat throughout the week, or don’t have a large pan, just cook everything in batches. Don’t worry, the high heat will make it go quickly.
-Pair your stir fry with rice, quinoa, soba noodles, whatever your heart desires. It’s also great by itself. Now, go! Enjoy your stir fry and your well-deserved weekend! And if you have a favorite stir fry recipe you want to show off, tell us about it in the comments.
-Paleo Chicken Pepper Stir-Fry
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-Nutritional Info: One serving = 7.8g Carbs, 16.8g Fat, 55g Protein, 413.3 Calories
-Pork Stir Fry with Green Onion
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-Nutritional Info: One serving = 5.5g Carbs, 18.2g Fat, 24.9g Protein, 286.4 Calories
-Stir Fried Japanese Eggplant with Ginger and Miso Recipe
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-Nutritional Info: One serving = 28.8g Carbs, 14.7g Fat, 5.1g Protein, 249 Calories
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Eat This Recipe: Frittatas (and a Quiche)
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- Sun, 22 Jan 2017 15:00:37 +0000
- /blog/?p=196
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- Eggs are awesome. They fit nicely into just about any meal of the day and provide a flexible, cheap(er) source of protein, vitamins and minerals than most meats. While they’re the secret to rich and fancy foods like bearnaise sauce and meringues, today we’re looking at a healthier and far less complex way to enjoy eggs – Frittatas.
-It’s tough to say exactly where the frittata comes from because practically every single culture has its own version. Combining eggs with meat, veggies, cheese and even pasta is all you need really to make one, but the opportunities to get creative with the ingredients are limited only by your imagination. It’s an excellent way to turn leftovers into a fresh meal and can be whipped up in less than an hour.
-If you’re wondering what the difference is between a frittata and a quiche, the answer is… not much. Quiches traditionally have flour based crusts, but beyond that, they’re very similar. Frittatas can be baked in the oven or started in a pan and flipped over mid way. We recommend utilizing your broiler, if you have one, to ensure the top of your frittata is nice and crispy. Just make sure your pan is broiler safe before hand.
-Take a look at these three recipes and consider making frittatas an addition to your healthy diet. Already a big fan of frittatas? Tell us about your favorite recipe in the comments.
-Spring Pea Frittata
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-Nutritional info: One serving = 3.5g Carbs, 10.6g Fat, 8.5g Protein, 144.6 Calories
-Caramelized Onion Frittata
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-Nutritional info: One serving = 6.2g Carbs, 29.2g Fat, 19.2g Protein, 367.2 Calories
-Spinach Feta Quiche with Sweet Potato Crust
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-Nutritional info: One serving = 18.6g Carbs, 8.9g Fat, 12.7g Protein, 202.2 Calories
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Best MyFitnessPal Alternatives in 2026 (10 Free and Paid Options)
- Thu, 11 Jun 2026 10:14:59 +0000
- /blog/?p=1045
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- MyFitnessPal has been the default calorie tracking app for over a decade, but 2026 has tested that loyalty. Between the recent redesign, features disappearing behind a paywall, and a free tier that just doesn’t satisfy its users anymore, more people are looking for a MyFitnessPal alternative than at any point in the app’s history.
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-We researched and tested over 20 calorie tracking and meal planning apps to find the ones that genuinely do something better than MFP. The 10 below range from free calorie trackers with impressive features, to automated meal planners that remove the daily decision of what to eat, to adaptive macro coaches that adjust your targets based on real results.
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-Whether you need a cheaper alternative to MyFitnessPal, a more accurate one, or something that takes an entirely different approach to nutrition, we found an option that fits.
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-Why People Are Switching From MyFitnessPal The recent redesign has moved many of the features that used to be free behind the Premium paywall, and the price tag now sits at $79.99/year. Some still consider MyFitnessPal to be free, but is it really? Technically yes, but the free tier is now so limited that most serious food and calorie trackers need Premium to get basic functionality like barcode scanning and custom macro goals.
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-Many users feel core tracking features should not require a subscription at all when other apps offer barcode scanning, full macro tracking, and verified databases at no cost.
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-What the Alternatives Do Better If you’ve been searching for apps like MyFitnessPal, the good news is that the alternatives have gotten significantly better. Some now offer verified food databases that are more accurate than MyFitnessPal’s user-submitted entries. Others have leaned into AI photo logging, adaptive calorie coaching, or automated meal planning in ways MyFitnessPal has not matched.
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-Several apps similar to MyFitnessPal offer genuinely generous free tiers, and a few of them actually give you more functionality at no cost than MFP does on its paid plan.
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-Quick-Pick Comparison App Best For Price Platforms One-Line Verdict Eat This Much Automated meal planning Free / $5-$15/mo iOS, Android, Web The only app that builds your entire meal plan for you instead of just logging what you ate Cronometer Micronutrient tracking Free / $4.99-$10.99/mo iOS, Android, Web Tracks 84+ nutrients with USDA-verified accuracy; unmatched data depth MacroFactor Adaptive macro coaching $5.99-$11.99/mo iOS, Android Adjusts your calorie targets weekly based on actual weigh-in results, not static formulas Lose It! Budget-friendly tracking Free / $3.33-$9.99/mo iOS, Android, Web Solid all-rounder at half the annual cost of MFP Premium FatSecret Free calorie tracking Free / ~$6.99–$14.99/mo iOS, Android, Web Full barcode scanning, macro tracking, and community features without paying a cent MyNetDiary Comprehensive free tier Free / $5-$8.99/mo iOS, Android, Web 108 nutrients, no ads, staff-verified database, all on the free plan YAZIO Intermittent fasting Free / $3.99-$6.99/mo iOS, Android Best integration of calorie tracking with multiple fasting protocols Foodnoms Privacy-first tracking Free / $3.33-$5.99/mo iOS, Mac, Watch All data stays in iCloud; no ads, no account required Lifesum Structured diet programs Free / $3.75-$9.99/mo iOS, Android 15+ guided diet plans with curated recipes and auto-adjusted macros Carb Manager Keto and low-carb Free / $3.33-$7.99/mo iOS, Android, Web Built from the ground up around net carb calculations
How We Chose These Apps This list started with 20+ calorie tracking and meal planning apps that appear consistently in search results, Reddit recommendations, app store rankings, and health publication reviews. The final 10 were selected based on four criteria:
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-1. How well they address a specific MFP pain point (pricing, accuracy, feature depth, or functionality gap)
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-2. Whether they bring something genuinely different to the table
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-Pricing, feature availability, and app store ratings were verified and, where possible, we referenced third-party reviews (CNN Underscored, Lifehacker, Fortune) and user discussions on Reddit and community forums to compliment our hands-on evaluation.
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-Our MyFitnessPal Alternative App Reviews Whether you want a free app like MyFitnessPal without the paywall, a better app for data accuracy, or a MyFitnessPal replacement that takes a completely different approach to nutrition, the reviews below cover it. Each app is assessed for what it does best, its honest downsides, and how it compares to MFP directly.
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-1. Eat This Much — Best for Automated Meal Planning Eat This Much is the only app on this list that does the planning for you. Instead of logging food after the fact, it generates a complete daily or weekly meal plan based on your calorie target, macronutrient (macro) split, dietary preferences, and budget.
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-Who it is best for: People who are tired of the daily “what should I eat” decision and want a tool that removes that friction entirely. It’s especially useful for anyone following a specific diet (keto, vegan, paleo, Mediterranean) who wants plans that match their restrictions without manual effort.
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-What stands out: The automation. You set your calories, pick your diet type, specify how many meals you want per day, and Eat This Much generates a full plan with recipes and a grocery list. The Instacart and AmazonFresh integration means you can go from plan to delivered groceries in a few taps.
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-It also syncs with Apple Health and Google Fit, so your nutrition data flows into your broader health tracking setup. CNN Underscored named it Best Meal Planning App for 2025, and the 4.7-star rating across 22,000+ reviews backs that up.
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-The downside: Eat This Much is a meal planner, not a calorie logger. If what you really want is to scan barcodes at lunch and track your macros in real time, this is not the right tool. It solves a different problem: planning what to eat ahead of time rather than recording what you already ate. The free tier is limited to daily plans, weekly planning and full customization require Premium at $5/month (annual).
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-If you are choosing between Eat This Much and MyFitnessPal: MFP is a food diary, while Eat This Much is a food planner. If you spend more time deciding what to eat than logging what you ate, Eat This Much eliminates that problem entirely. At $60/year vs. MFP’s $79.99/year, it costs less and does something MFP’s meal planner (locked behind Premium+) still doesn’t do as well.
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-Pricing: Free (daily plans), Premium $5/month billed annually ($60/year) or $15/month. 14-day free trial with a 30-day money-back guarantee.
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-2. Cronometer — Best for Micronutrient Tracking Cronometer is what you switch to when you realize MyFitnessPal’s food database is full of user-submitted errors and you want data you can actually trust.
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-Who it is best for: Anyone who tracks beyond calories and basic macros. If you care about hitting your zinc, magnesium, vitamin D, or omega-3 targets, Cronometer is the only consumer app that tracks 84+ nutrients using USDA-verified and NCC research-grade data.
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-What stands out: Database accuracy. Every food entry is staff-verified or sourced from USDA FoodData Central , which eliminates the guesswork that comes with MyFitnessPal’s crowdsourced entries. The micronutrient reporting is genuinely useful, you can see at a glance which vitamins and minerals you are consistently low on, which makes it practical for anyone managing a restricted diet or specific health goals.
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-The downside: The free version caps your historical data at 7 days and shows ads. If you want unlimited history, the Oracle Nutrient Search feature, and ad-free use, you need Gold at $4.99/month (annual). The interface is also more clinical than playful. If you want gamification or social features, look elsewhere.
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-If you are choosing between Cronometer and MyFitnessPal: It comes down to database trust, MFP has more food entries, but many are user-submitted duplicates with inconsistent data. Cronometer has fewer entries, but every one is verified. For anyone tracking micronutrients or following medical dietary advice, Cronometer is the safer choice.
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-Pricing: Free (7-day history, ads). Gold $4.99/month annual ($59.88/year) or $10.99/month. Pro for professionals at $39.99/month.
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-3. MacroFactor — Best for Adaptive Macro Coaching MacroFactor is the smartest calorie tracker available if you are willing to pay for it. Its adaptive algorithm recalculates your actual energy expenditure every week based on real weigh-in data, which means your calorie targets evolve with you instead of staying static.
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-Who it is best for: Dedicated lifters, physique competitors, and anyone running a structured cut or bulk who needs their calorie targets to adjust automatically as their metabolism adapts. It’s also strong for anyone skeptical of TDEE calculators .
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-What stands out: The expenditure algorithm. Most apps set a calorie target based on a formula and never revisit it. MacroFactor watches your actual weight trend against your food intake and adjusts weekly. If your weight loss stalls, it does not just tell you to eat less. It recalculates what your body is actually burning and suggests a new target. The food database is NCC-derived and verified, so the data feeding the algorithm is reliable. Over 400,000 users and a 4.8-star rating on both app stores.
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-The downside: There is no free tier. At $5.99/month (annual), it’s a paid-only app. And in 2026, the logging experience feels dated compared to apps with AI photo recognition or voice logging. Every food still requires a manual database search. If fast logging matters more than smart coaching, this will feel slow.
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-If you are choosing between MacroFactor and MyFitnessPal: MacroFactor costs less than MFP Premium ($71.99/year vs $79.99/year) and offers a verified food database plus adaptive coaching that MFP doesn’t have. The trade-off is no free tier and no social features.
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-Pricing: $5.99/month annual ($71.99/year), $7.99/month on a 6-month plan, or $11.99/month. 7-day free trial.
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-4. Lose It! — Best for Budget-Friendly Tracking Lose It! is the most natural direct replacement for MyFitnessPal. It covers the same core use case (calorie and macro logging) at a significantly lower price point, with a cleaner interface and a free tier that, while recently trimmed, still works for basic tracking.
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-Who it is best for: Anyone who liked what MyFitnessPal used to be and wants something similar without the $79.99/year price tag. Lose It! Premium at $39.99/year is exactly half the cost.
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-What stands out: The value proposition. At $3.33/month on the annual plan, Premium unlocks barcode scanning, macro breakdowns, meal planning, device syncing, and community tools. The interface is cleaner than MFP and the social features, like challenges and friend groups, give it a community feel that many switchers appreciate. There is also a $299.99 lifetime option for people who want to stop thinking about subscriptions.
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-The downside: In 2026, Lose It! followed MFP’s lead and moved barcode scanning into Premium for new users. The free tier is now limited to manual food search and basic logging, which makes it less compelling as a free alternative than it used to be. The food database is also user-submitted, which means the same accuracy issues as MFP.
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-If you are choosing between Lose It! and MyFitnessPal: If price is the primary reason you’re leaving MFP, Lose It! is the most straightforward switch with the same general feature set, half the annual cost, and a cleaner interface. The database quality is comparable (both crowdsourced), so it really comes down to price and UI preference.
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-Pricing: Free (basic logging). Premium $39.99/year or $9.99/month. Lifetime $299.99.
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-5. FatSecret — Best for Completely Free Calorie Tracking FatSecret offers the most generous free tier of any major calorie tracking app. Barcode scanning, macro tracking, weight logging, and full community access are all available without paying anything.
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-Who it is best for: Anyone who wants functional calorie and macro tracking without a subscription. If you are leaving MFP specifically because of the paywall, FatSecret proves you don’t need to pay for the basics.
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-What stands out: The free tier includes everything most people actually need: a 380,000+ food database, barcode scanning, macro tracking, weight logging, and community support. No ads gating features, no 7-day trial bait. Premium adds AI photo logging (Smart Food Scan), a meal planner, recipe logging, and a Smart Assistant, but the free version is genuinely complete for straightforward calorie tracking.
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-The downside: The interface feels dated compared to newer apps. Navigation is functional but not intuitive, and the design hasn’t kept pace with competitors like YAZIO or Lifesum. The food database is large but not verified to the standard of Cronometer or MacroFactor, so occasional inaccuracies crop up. Premium pricing also varies by region (roughly $6.99 to $14.99/month in the US), with no free trial to test paid features.
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-If you are choosing between FatSecret and MyFitnessPal: If you used MFP’s free tier and are frustrated that features keep disappearing behind the paywall, FatSecret gives you more for free than MFP does. The trade-off is a less polished interface.
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-Pricing: Free (barcode scanning, macros, community). Premium varies by region, approximately $6.99 to $14.99/month or $38.99 to $59.99/year.
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-6. MyNetDiary — Best for Comprehensive Free Features MyNetDiary is the most underrated app on this list. It can track up to 108 nutrients, offers barcode scanning, a staff-verified 2 million+ food database, and zero ads, all on the free plan. It’s a surprisingly feature-rich option for anyone who wants detailed nutrition tracking without paying for a premium subscription.
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-Who it is best for: Detail-oriented trackers who want verified data and deep nutrient visibility without paying for it. One of the most appealing features for anyone managing specific health conditions or on GLP-1 medications is the dedicated GLP-1 tracking features, including medication reminders, symptom tracking, and custom meal plans.
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-What stands out: The free version is remarkably complete. Most apps gate micronutrient tracking, ad-free use, or barcode scanning behind a paywall. MyNetDiary gives you all three for free. The database is 100% staff-verified (built on USDA FoodData Central and the University of Minnesota NCC database ), which puts it in the same accuracy tier as Cronometer but without requiring a paid subscription to access full features.
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-The downside: The app has a steeper learning curve than simpler trackers like Lose It! or YAZIO. The sheer amount of data available (108 nutrients) can feel overwhelming if you just want to count calories. Premium ($59.99/year) adds AI meal scanning, intermittent fasting tools, and adaptive calorie goals. Premium Plus ($99.99/year) layers on AI coaching, which is useful but expensive.
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-If you are choosing between MyNetDiary and MyFitnessPal: MyNetDiary’s free plan is more feature-rich than MFP’s free plan in every measurable way: more tracked nutrients, verified data, no ads. The only area where MFP wins is the size of its social community.
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-Pricing: Free (108 nutrients, barcode scanning, no ads). Premium $59.99/year. Premium Plus $99.99/year.
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-7. YAZIO — Best for Intermittent Fasting + Calorie Tracking YAZIO is the best option for anyone who practices intermittent fasting alongside calorie tracking. While most apps bolt on a basic fasting timer as an afterthought, YAZIO integrates multiple fasting protocols (16:8, 5:2, and others) directly into the calorie tracking workflow.
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-Who it is best for: Intermittent fasters who also track calories or macros. It’s also a strong choice for users outside the US, as YAZIO has fantastic coverage of European grocery brands and international foods compared to most US-centric apps.
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-What stands out: The fasting integration is well designed. You get a built-in fasting timer, ketosis tracking, fasting history, and multiple IF protocols, all connected to your daily calorie and macro data. PRO also includes 2,900+ recipes and AI photo logging. The interface is clean and modern, more visually polished than MFP or FatSecret.
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-The downside: The free version is limited to basic calorie tracking and a simple fasting timer. Barcode scanning, AI photo logging, advanced fasting programs, and macro tracking all require PRO at $3.99/month (annual). The food database is also not verified to Cronometer or MyNetDiary standards.
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-If you are choosing between YAZIO and MyFitnessPal: MFP added intermittent fasting tracking in Premium, but it’s just a basic timer. YAZIO’s fasting features are more developed and better integrated with nutrition tracking. At $47.90/year vs MFP’s $79.99/year, it also costs significantly less.
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-Pricing: Free (basic tracking). PRO $3.99/month annual ($47.90/year) or $6.99/month. 7-day free trial.
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-8. Foodnoms — Best for Privacy-Conscious Apple Users Foodnoms is the nutrition tracker for people who want to track their food without their food tracking them back. All data is stored in iCloud, no account is required, and there are no ads or third-party data sharing.
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-Who it is best for: Apple ecosystem users who value privacy and want a simple, well-designed tracker without the bloat of larger apps. If you use an iPhone, iPad, Mac, and Apple Watch, Foodnoms integrates natively across all of them via Siri, Shortcuts, and widgets.
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-What stands out: The privacy model. In a category where most apps monetize user data or serve ads, Foodnoms charges a straightforward subscription and keeps your data on your device. The app reads and writes nutrition data to Apple Health (calories, macros, vitamins, minerals, water, caffeine), so it plays well with the broader Apple health ecosystem. AI photo analysis was added recently for faster meal logging.
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-The downside: Apple only. No Android version, no web app. If you switch platforms or need cross-platform access, this is a dealbreaker. The food database is also smaller than MFP or FatSecret, though barcode scanning covers most packaged foods. The social and community features that a lot of MFP users rely on don’t exist here.
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-If you are choosing between Foodnoms and MyFitnessPal: If you are an iPhone user who is uncomfortable with MFP’s data practices or tired of ads in the free tier, Foodnoms is a clean, private alternative. You trade social features and database size for privacy and a polished Apple-native experience.
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-Pricing: Free (unlimited tracking, barcode scanning). Foodnoms+ $39.99/year. Family plan $69.99/year (up to 6 users via Apple Family Sharing).
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-9. Lifesum — Best for Structured Diet Programs Lifesum is the best choice if you want more than a food diary. Rather than just tracking what you eat, it offers 15+ structured diet plans (keto, Mediterranean, vegan, paleo, high-protein, and more) with curated recipes and auto-adjusted macro targets for each one.
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-Who it is best for: People who want guided structure rather than a blank food diary. If you know you want to try the Mediterranean diet but don’t know where to start, Lifesum gives you a plan with daily targets, recipes, and food suggestions tailored to that specific approach.
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-What stands out: The diet plan library. Each plan adjusts your daily calorie and macro targets, surfaces relevant recipes, and curates food suggestions based on the diet you selected. The interface is one of the most visually appealing in the category, with a meal rating system that gives quick feedback on whether your choices align with your plan. The fasting timer supports 16:8, 5:2, and 6:1 protocols.
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-The downside: The free version is heavily limited with ads, restricted features, and no access to diet plans or recipes. Premium unlocks everything but pricing has crept up, and at $44.99/year it’s not the cheapest option on this list. The food database, while decent, isn’t verified to the standard of Cronometer or MyNetDiary.
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-If you are choosing between Lifesum and MyFitnessPal: MFP Premium+ added a meal planner in 2026, but it’s primarily a recipe browser. Lifesum’s diet plans are more structured and opinionated, with daily targets and food recommendations that adjust based on which plan you follow. If you want guidance rather than just logging, Lifesum delivers more.
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-Pricing: Free (limited). Premium $3.75/month annual ($44.99/year) or $9.99/month. Family plan $59.99/year (up to 5 users). 7-day free trial.
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-10. Carb Manager — Best for Keto and Low-Carb Dieters Carb Manager is the go-to app for anyone following a low-carb or ketogenic diet . While other trackers treat keto as one option among many, Carb Manager was built around net carb calculations from the start.
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-Who it is best for: Keto dieters, low-carb followers, and anyone who needs their app to think in net carbs (total carbs minus fiber) rather than total carbs. Also useful for people managing blood sugar who need precise carbohydrate data.
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-What stands out: Net carb tracking is front and center. The app automatically calculates net carbs for every food, which is the metric that actually matters for ketosis. The food database includes over 1 million items, and Premium adds AI photo recognition, voice logging, keto meal plans with grocery lists, and a keto-specific video course. The free tier includes core macro tracking, database search, and barcode scanning.
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-The downside: If you are not doing keto or low-carb, most of Carb Manager’s differentiating features are irrelevant. The app can track general calories and macros, but it’s optimized for a specific dietary approach. The interface can feel cluttered, with a lot of features competing for attention. Premium pricing ($39.99/year at full price, often discounted) is reasonable but adds up alongside other health app subscriptions.
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-If you are choosing between Carb Manager and MyFitnessPal: If you follow keto, this is the clear upgrade. MFP tracks total carbs by default and calculating net carbs requires manual work. Carb Manager does it automatically. However, if you’re looking for general calorie tracking outside of keto, MFP or Lose It! are better fits.
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-Pricing: Free (macro tracking, barcode scanning). Premium $7.99/month or $39.99/year. Frequently discounted.
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-So Which MyFitnessPal Alternative Should You Choose? It depends on what frustrated you about MyFitnessPal in the first place.
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-If the paywall is the problem: FatSecret and MyNetDiary both offer more on their free plans than MFP does. FatSecret is the simpler switch, while MyNetDiary is the better choice if you care about data accuracy and micronutrient tracking.
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-If you want a direct replacement at a lower price: Lose It! is the closest thing to MFP at roughly half the annual cost. It offers the same core calorie and macro tracking experience, a large food database, and barcode scanning, but with a cleaner, more modern interface that many users find easier to navigate.
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-If you want more than a food diary: Eat This Much is the standout. If the daily decision fatigue of “what should I eat” is the real problem, this solves it. Instead of logging what you already ate, it plans what you should eat based on your goals, diet, and budget. It generates full weekly meal plans with recipes and a grocery list, which is a fundamentally different (and for many people, more useful) approach to nutrition.
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-If accuracy matters most: Cronometer and MacroFactor both use verified food databases, making them stronger choices than apps that rely heavily on user-submitted entries. Cronometer is the better option if you want detailed micronutrient tracking and health data, while MacroFactor stands out for its adaptive calorie coaching that adjusts your targets based on your actual progress.
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-If you follow a specific diet: Carb Manager is the strongest option for keto and low-carb tracking, Lifesum provides structured diet plans and meal guidance, and YAZIO has some of the best intermittent fasting tools available. Each is designed around a specific approach to eating rather than trying to be a general-purpose tracker.
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-If privacy is a priority: Foodnoms keeps your data stored in iCloud and doesn’t require you to create an account. It also avoids the advertising and data-sharing concerns that come with some larger nutrition apps. The only drawback is that it’s currently available exclusively for Apple users.
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-Every app on this list does at least one thing better than MyFitnessPal. The best one for you is the one that matches the specific reason you are looking for a change.
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-Looking for more than a MyFitnessPal replacement? If your biggest challenge is deciding what to eat each day, we’ll do the planning for you. Generate customised meal plans, recipes, and grocery lists specifically for your goals.Get started today and let your meal plan build itself!
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-Frequently Asked Questions What is the best free alternative to MyFitnessPal? If you want meal planning as well as calorie tracking, Eat This Much is one of the best free alternatives. For traditional food logging, FatSecret and MyNetDiary offer some of the strongest free plans, with features that MyFitnessPal now places behind a paywall. The best choice depends on whether you want help planning meals or simply tracking them.
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-What is the most accurate calorie tracking app? Cronometer and MyNetDiary are usually the strongest choices for detailed calorie and micronutrient accuracy because they have the most accurate food databases and use staff-verified entries sourced from USDA FoodData Central and NCC research-grade data. MyFitnessPal, Lose It!, and FatSecret rely on user-submitted entries, which often contain duplicates, outdated nutrition facts, or incorrect portion sizes. Eat This Much is also a good option if you want accurate targets built into a meal plan rather than just a food log, as it generates meals around your calorie and macro goals. If accuracy is your top priority, Cronometer, MyNetDiary, or Eat This Much are the safest picks.
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-Is there an app that plans meals for you automatically? Eat This Much generates complete, personalized meal plans automatically based on your calorie target, macro split, diet type, and food preferences. Other apps like Lifesum and MyFitnessPal Premium+ offer recipe libraries and pre-built meal plans, but they don’t create custom daily or weekly plans from scratch the way Eat This Much does.
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-Can I transfer my MyFitnessPal data to another app? MyFitnessPal allows you to export your data through the app settings. Most alternatives do not offer a direct import tool, but Cronometer and MacroFactor both support CSV imports that can bring over your food diary history. For custom foods and recipes, you will likely need to recreate them manually in your new app. It is worth exporting your MFP data before canceling your subscription, as access may be limited on the free tier.
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-What are the best free apps similar to MyFitnessPal? The best free apps like MyFitnessPal include FatSecret (full barcode scanning, macro tracking, and community at no cost), MyNetDiary (108-nutrient tracking with no ads on the free plan), and Eat This Much (personalised meal planning with custom macros built in). If you want the closest replacement for MyFitnessPal, FatSecret comes closest to replicating the full MFP experience without charging for it. If you want help deciding what to eat instead of just tracking it, Eat This Much is the better choice, while MyNetDiary is ideal if data accuracy matters most.
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The 7 Best Keto Diet Apps in 2026
- Tue, 26 May 2026 08:49:47 +0000
- /blog/?p=1026
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- The keto diet looks simple on paper, cut carbs, eat more fat, keep protein moderate, and your body shifts into ketosis. In practice, staying under 20-50g of net carbs a day while hitting the right fat and protein targets requires more attention than most people expect. One mislabeled food item or an underestimated portion can knock you out of ketosis without you realizing it.
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-That’s where keto diet apps earn their place. We’ve tested and researched the most widely used options on the market to find out which ones actually make keto easier, and which ones just look good on the App Store listing.
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-The apps below cover different needs, some are built for pure tracking, others automate meal planning entirely, and a few are particularly good if you’re just getting started.
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-Keto Diet App Quick-Pick Summary App Best For Price Standout Feature Eat This Much Automated meal planning Free / Premium $5-$15/mo Auto-generates full weekly meal plans to hit your exact macros Carb Manager Deep keto tracking Free / Premium ~$40/yr Net carb focus, 1M+ food database, glucose tracking Cronometer Micronutrient detail Free / Gold $59.99/yr Tracks 85 nutrients; USDA-verified database KetoDiet Recipe-led keto From $79.99/yr 2,000+ tested keto recipes with macro tracking Keto Cycle Keto beginners From ~$2.54/wk Onboarding quiz + guided beginner programme Senza Eating out on keto Free / Per meal plan ~$15-$20 Keto Map shows nearby keto-friendly restaurant options MyFitnessPal Flexible macro tracking Free / Premium $9.99/mo Huge food database; customisable macro targets
*Prices as of May 2026. May vary by platform and region.
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-How We Picked These Apps We reviewed the most commonly recommended keto apps based on App Store and Google Play ratings, community discussion across keto forums and Reddit, feature depth, and practical usability. We then looked at pricing structure, database accuracy, and whether the free version is genuinely useful or just a funnel to an upsell to a paid subscription.
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-We looked specifically for apps that handle net carb calculation automatically, since manually subtracting fiber and sugar alcohols is one of the most common sources of error for keto beginners. We also paid attention to meal planning capabilities, which most competing listicles overlook entirely.
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-Apps that are no longer actively maintained, or that have significant data accuracy issues reported by users, didn’t make the cut.
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-1. Eat This Much — Best for Automated Keto Meal Planning Platform Web, iOS, Android Price Free (daily plans) / Premium from $5/mo billed annually Best for People who want their keto meals planned automatically, not just tracked after the fact
Most keto apps answer the question: “what did I eat today?” Eat This Much answers a far more useful one: “what should I eat this week?” Set your daily calorie target, your macro split (the app defaults to keto-friendly ratios), your food preferences, your budget, and any ingredients you want to avoid, and it generates a complete meal plan automatically. No template browsing or manual recipe selection. The algorithm handles it all and you get a week of keto meals that actually hit your numbers, without spending 45 minutes figuring out what to cook.
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-The difference this makes in real life is huge. The hardest part of sustaining a keto diet for most people isn’t the tracking, it’s deciding what to eat three times a day without falling back on the same five meals. The meal planning automation removes that decision fatigue entirely, which is why Eat This Much was named CNN Underscored’s Best Meal Planning App of 2025, recognition it still carries in 2026.
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-The grocery list integration is one of the more practical features in this space. Premium users get an automatically generated, categorized shopping list that syncs with Instacart, Walmart, and Amazon Fresh for direct delivery. The virtual pantry feature tracks what you already have, so the list only includes what you actually need. This cuts down on tracking what you already own, so you’re not buying a second jar of almond butter when you have one sitting at home.
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-For keto specifically, the app’s macro customization handles the diet well. You can set your carb, fat, and protein targets to keto ratios and the algorithm generates meals that fit. You can also exclude entire food categories or individual ingredients, which is useful for the dairy-free or egg-free keto crowd who find most keto recipes don’t accommodate their restrictions.
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-The free tier generates daily plans and lets you log food manually. For most people who want the full weekly planning experience with grocery integration, Premium is the practical choice. Starting at $5/mo on an annual plan, it’s one of the lower-cost options in this list.
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-Where Eat This Much differs from pure keto trackers is that it’s less suited to the user who wants to log every meal to an existing tracker they use for other data points like glucose or ketone readings. It’s an automated planner first, a tracker second. If micronutrient breakdowns or biometric tracking are your priority, Cronometer or Carb Manager will serve you better. But for anyone whose main problem is figuring out what to eat on keto without burning out on it, nothing on this list comes close.
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-Pros
-Generates full weekly meal plans automatically,, no manual template browsing
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-Handles keto macro ratios natively with full customisation and per-ingredient exclusions
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-Grocery list integrates with Instacart, Walmart, and Amazon Fresh
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-Virtual pantry reduces waste and over-buying
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-Free tier available; Premium is among the most affordable options starting at $5/mo
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-Cons
-Less suited as a pure food diary or biometric tracker
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-Free tier limited to single-day plans; full weekly planning requires Premium
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-Micronutrient tracking is basic compared to Cronometer
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-2. Carb Manager — Best for Deep Keto Tracking Platform iOS, Android, Web Price Free / Premium ~$39.99/yr or $16.50/quarter Best for Keto veterans who want granular tracking, a large recipe library, and optional glucose/ketone monitoring
Carb Manager is the app most serious keto practitioners eventually land on. It was built specifically for low-carb and ketogenic eating, which means the defaults actually make sense from day one. Net carbs are calculated automatically, the food database skews toward keto-verified entries including branded keto products and restaurant items, and the interface organizes around carb limits rather than just calorie targets.
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-The food database is one of the most extensive available, with over one million entries, and a “keto grade” for foods, so when you search for something, you immediately see whether it fits your plan and how much carb budget it will eat up. For anyone who has tried to keto-adapt a standard calorie counter, the difference is immediately obvious. You’re not manually calculating whether something fits, the app tells you.
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-The premium tier is where Carb Manager pulls ahead of most competitors. Blood glucose and ketone tracking with charts that show how your meals correlate with your metabolic markers, macro cycling for targeted keto protocols, and access to 5,000 keto-specific recipes. It also integrates with CGMs like Dexcom and Libre via Apple Health, which makes it a genuine tool for the more data-oriented keto user.
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-The honest downside is that Carb Manager’s interface has gotten busier over time. There are a lot of tabs, a lot of features, and the premium upsell is visible throughout the free version. Users who just want clean, fast food logging sometimes find it overwhelming.
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-Pros
-Purpose-built for keto with net carbs calculated automatically throughout
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-1M+ food database including branded keto products and restaurant menus
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-Keto grade feature flags non-keto foods in real time
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-CGM/glucose integration on premium
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-Active community and recipe library
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-Cons
-Interface feels cluttered and the premium upsell is hard to miss on the free tier
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-Many useful features sit behind the premium paywall
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-Not a meal planning tool in the same sense as Eat This Much
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-3. Cronometer — Best for Micronutrient Tracking on Keto Platform iOS, Android, Web Price Free / Gold $59.99/yr ($10.99/mo) Best for Anyone who wants to know exactly what they’re getting nutritionally, not just macros
Cronometer earns its reputation in keto communities for the depth of its nutritional data. Where most apps track carbs, fat, protein, and calories, Cronometer tracks 85 nutrients including individual amino acids, vitamins, minerals, and lipid profiles. Its primary food database draws from verified sources including the USDA, which matters for accuracy in a way that crowd-sourced databases often don’t.
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-This matters for keto specifically because the diet has documented risks around certain micronutrients. Restricting carbs means restricting many vegetables and fruits that are typical sources of potassium, magnesium, and vitamin C. Cronometer makes it easy to see exactly where you’re running short and which foods would close the gap. That level of visibility is hard to get anywhere else with a macro-only tracker.
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-The free version is genuinely generous. It includes net carb calculation, macro tracking, the full nutrient database, and fitness tracker integration. The Gold upgrade adds a fasting timer, custom biometric reports, and Nutrient Oracle (a feature that suggests foods to address specific nutrient gaps). For most keto users the free tier covers everything they need.
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-The limitation Cronometer users most commonly mention is that entering multi-ingredient recipes requires manually adding each component and specifying quantities. If you meal prep or eat the same things regularly, this becomes second nature. If your meals vary daily and involve many ingredients, it takes time.
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-Cronometer isn’t a meal planner and doesn’t try to be. It’s a precise nutritional diary with exceptional data quality. If you’re six months into keto and want to understand exactly what’s in your food at a nutrient level, no other free app on this list comes close.
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-Pros
-Tracks 85 nutrients, the most detailed nutritional picture in this list
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-USDA-verified database reduces the data quality issues common in crowd-sourced apps
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-Generous free tier includes macro tracking and net carb calculation
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-Integrates with fitness trackers and CGMs
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-Cons
-Manual recipe entry is time-consuming
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-Not a keto-specific app; and keto users need to set their own macro targets
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-No meal planning or automated grocery lists
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-4. KetoDiet — Best for Recipe-Led Keto Platform iOS, Android, Web Price From $79.99/yr credit card required (14-day free trial) Best for People who want a curated keto recipe library alongside tracking
The KetoDiet app (ketodietapp.com) is less of a pure tracker and more a keto lifestyle companion, built around a tested recipe library of over 2,000 keto dishes, backed by a macro calculator , food diary, and nutrient tracking dashboard.
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-What sets it apart from generic recipe apps is the quality of the content. Recipes are tested, carb counts are accurate, and the database covers both common foods and more unusual keto-friendly ingredients. The app includes educational content about different keto variations, carb cycling, and nutritional science, written to a higher standard than generic blog posts.
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-The tracking side handles everything you’d expect, barcode scanning, net carb calculation, macro breakdowns per meal, and weight tracking. It won’t match Cronometer for micronutrient depth, but for someone whose primary interest is eating well on keto rather than analyzing their manganese intake, the balance feels right.
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-The pricing model is the main consideration. There’s no permanent free tier, you get a 14-day trial and then it’s an annual subscription. At $79.99/yr it’s the priciest option on this list. Whether it’s worth it depends on how much you value the recipe library. For someone who cooks regularly and wants keto recipes they can trust, the tested recipe database justifies the cost. For someone who mainly logs existing meals, Carb Manager or Cronometer offer better value.
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-Pros
-2,000+ tested keto recipes with accurate macro counts, not crowd-sourced estimates
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-Clean interface designed specifically for keto
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-Educational content covers keto fundamentals and variations in depth
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-Accurate nutrient tracking including net carbs and micronutrients
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-Cons
-No permanent free tier, requires subscription after 14-day trial
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-Priciest app in this list
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-Limited macro customization compared to Carb Manager or Cronometer
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-5. Keto Cycle — Best for Keto Beginners Platform iOS, Android Price From ~$2.54/wk (billed every 6 months); no permanent free tier Best for First-time keto dieters who want structured guidance alongside tracking
Keto Cycle is built for people who have decided to try keto and want someone to hold their hand through the first few weeks. The onboarding questionnaire covers dietary preferences, cooking time, fitness goals, and activity levels, then produces a personalized meal plan with macros calculated for the individual. The goal is to remove the decision paralysis barrier that stops many people from getting past day three.
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-Beyond the initial setup, the app includes a Keto Academy section for beginners, covering the fundamentals of the diet, including what ketosis is, how to manage common side effects like the keto flu, how to read food labels, and how to build habits that make it sustainable. It’s the kind of material you could find scattered across a dozen blog posts, but having it in one place matters when you’re new and don’t know which sources to trust.
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-The community angle is also a real selling point. 60,000+ active members sharing recipes, progress, and tips adds a motivational layer that clinical trackers like Cronometer simply don’t have, and for a lot of people it’s the difference between quitting at week two and still going at week eight.
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-For experienced keto practitioners, the hand-holding can become a bit annoying, and the tracking depth is lighter than Carb Manager or Cronometer. The app’s strength is onboarding and motivation, not advanced data. If you’ve been doing keto for a year and want to optimize your micronutrient profile, this isn’t the right tool. If you’re three days in and losing steam, it probably is.
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-The pricing structure is also a bit awkward, with no free tier and subscriptions running in multi-month billing cycles (2, 4, or 6 months) rather than a simple monthly option. The longer the commitment, the lower the effective weekly cost. At the shortest period it’s around $3.81/wk, at the longest it drops to $2.54/wk.
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-Pros
-Well-designed onboarding and beginner education which is genuinely useful if you’re new to keto
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-Personalized meal plan generated from initial questionnaire
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-Active community of 60,000+ members for accountability and support
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-Affordable on longer billing cycles
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-Cons
-No free tier
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-Lighter tracking depth than Carb Manager or Cronometer
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-Multi-month billing structure can be confusing
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-6. Senza — Best for Keto When Eating Out Platform iOS, Android Price Free / Per meal plan ~$15-$20 Best for Keto dieters who eat out regularly and need real-time help navigating restaurant menus
Senza’s most distinctive feature is the Keto Radar map, a location-based tool that identifies nearby restaurants and flags menu items that fit keto macros. If you’re traveling, eating out with non-keto friends, or just trying to find something you can order at the local Thai restaurant without breaking ketosis, this fills a gap that other apps ignore entirely. The competing apps assume you’re eating food you’ve prepared, while Senza takes into account that you’re sometimes in the real world.
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-Beyond the restaurant feature, Senza handles the standard tracking toolkit: barcode scanning, net carb calculation, 200,000+ food records, and a fasting timer for those who combine keto with intermittent fasting. It also syncs with the BioSense breath ketone monitor, which is useful for users who want biological confirmation of ketosis rather than just mathematical tracking.
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-The app maintains a high rating (around 4.8 stars on the App Store) and is actively maintained, which matters in a category where several apps have gone dormant. User reviews consistently highlight the restaurant feature as the reason they choose it over alternatives.
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-Senza is free with no paid tier with the option to buy meal plans. The one limitation is that the food database is smaller than other apps, so occasional manual entry is needed for less common foods.
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-Pros
-Keto Map is genuinely unique, location-based keto-friendly restaurant guide
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-Free with no upsell pressure, option to buy meal plans
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-Fasting timer built in
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-Syncs with BioSense breath ketone monitor
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-Cons
-Smaller food database than other apps in this list
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-No free meal planning
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-7. MyFitnessPal — Best for Flexible Macro Tracking Platform iOS, Android, Web Price Free / Premium $9.99/mo or $49.99/yr Best for Keto dieters who already use MFP and want to set custom keto macro targets rather than switch apps
MyFitnessPal is not a keto app. It was built as a general calorie counter and its defaults treat all macros equally. You can configure it for keto by setting custom macro percentage targets, but you’re adapting a general-purpose tool rather than using one designed for the job. On the scale of how well an app handles keto, it sits behind every other option on this list.
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-So why is it here? Because it has the largest food database of any app in this space (over 14 million entries, including user-contributed restaurant items), the barcode scanner is fast and accurate, and a significant portion of people already have years of food data logged in MFP they’re not willing to abandon.
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-If you’re in that camp, you can run a keto diet on MyFitnessPal reasonably well. Just set your macro split manually (70% fat, 25% protein, 5% carbs is a common keto starting point) and manually calculate net carbs, since MFP’s free tier doesn’t handle this automatically. If you’re starting fresh with no prior MFP history, consider using a different app from our list instead.
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-The free version is more restricted than it used to be, and net carb calculation requires the premium tier. Several features that are standard on other app’s free versions sit behind the MyFitnessPal paywall.
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-Pros
-Largest food database available (14M+ entries)
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-Fast, accurate barcode scanner
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-Wide fitness tracker and device integration
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-Familiar to many users who already have data logged
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-Cons
-Not designed for keto, macro defaults are not keto-aligned
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-Net carb calculation requires Premium subscription
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-Free tier has become increasingly restricted
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-Purpose-built keto apps offer better defaults for keto users
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-Side-by-Side Feature Comparison App Meal Planning Net Carbs (free) Recipe Library Micronutrients Eating Out Support Free Tier Eat This Much Automated weekly Yes 5,000+ recipes Basic No Yes (daily plan) Carb Manager Curated meal plans (premium) Yes 5,000+ (premium) Premium only Restaurant search (premium) Yes Cronometer None Yes None 85 nutrients (free) No Yes KetoDiet Manual from recipes Yes 2,000+ tested Yes No 14-day trial only Keto Cycle Personalised plan Yes Keto recipes included Basic No No Senza None Yes 800+ keto recipes Basic Keto Map (unique) Yes (fully free) MyFitnessPal None Premium only None Premium only Database search Yes (limited)
Which Keto App Should You Use? The right app depends on where your biggest friction is and what you want from your app. Here’s a quick reference guide to help you decide:
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-You want meals planned for you, not just tracked: use Eat This Much. It’s the only app here that generates a full keto meal plan automatically based on your macros, preferences, and budget without any manual setup. Everything else requires you to decide what to eat first.
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-You want the deepest tracking available for keto: use Carb Manager. The keto-specific defaults, 1M+ food database, and net carb automation make it the strongest pure tracker in this list.
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-You want to understand what you’re actually eating nutritionally: use Cronometer. No other free app gives you 85 nutrients from a verified database.
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-You eat out regularly and need help navigating menus: use Senza. The Keto Map feature is unique, and it’s completely free.
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-You’re just starting keto and want guidance: use Keto Cycle. The onboarding and beginner content are the best in this list.
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-You’re already deep into MyFitnessPal and don’t want to switch: stay on MFP, but configure your macro split manually and consider upgrading to get net carb calculation.
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-Frequently Asked Questions What is the best free keto app? It all depends on what you’re looking for. If you want automated meal planning without having to think about macro splits for free, Eat This Much’s free tier generates daily plans, while weekly planning and grocery integration require a Premium subscription. Carb Manager and Cronometer both offer strong free tiers. Carb Manager’s free version includes net carb calculation, barcode scanning, and macro tracking with keto-specific defaults. Cronometer’s free version adds exceptional micronutrient depth. Senza is also entirely free.
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-Is MyFitnessPal good for keto? It works, but it’s not purpose-built for it. MyFitnessPal lets you set custom macro targets to keto ratios, and the food database is the largest available. The limitation: net carb calculation (subtracting fiber and sugar alcohols) requires the paid Premium tier. Apps like Carb Manager handle this automatically on the free version. If you’re starting fresh, a keto-specific app will serve you better. If you already have years of data in MFP, it’s a reasonable option with a manual workaround.
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-Do keto apps actually help you stay in ketosis? They help you stay within the carb limits that support ketosis. No app can measure whether you’re in ketosis, only a blood, breath, or urine ketone test can do that. What apps do well is remove the manual calculation error that most commonly knocks people out of ketosis such as misidentified serving sizes, forgotten sugar alcohols, and restaurant meals that are harder to log accurately.
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-Do I need to pay for a keto app? Not necessarily. Carb Manager, Cronometer, Senza, and Eat This Much all have functional free tiers. If you want weekly meal planning with grocery delivery integration, Eat This Much’s $5/mo Premium is worth considering. If you want premium keto recipes and more advanced tracking, Carb Manager’s ~$40/yr is reasonable. Start with free tiers and upgrade if you find yourself consistently running into limitations.
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-Which keto app has the best meal planning? Eat This Much is the strongest for automated meal planning. It generates full weekly meal plans to match your exact calorie and macro targets, accounts for food preferences and budget, and connects directly to grocery delivery. Keto Cycle and Keto Diet App include meal planning features, but they’re more template-based than genuinely automated. Carb Manager’s premium tier also includes curated meal plans.
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-
12 Best Macro Tracking Apps 2026
- Wed, 22 Apr 2026 15:38:37 +0000
- /blog/?p=904
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- Tracking macros has become one of the most effective ways to improve body composition, increase performance, and build sustainable eating habits. While calorie counting focuses on total intake, macro tracking takes things further by optimizing your balance of protein, carbs, and fats.
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-The problem is that “macro tracking app” means something different to everyone. Some people want a detailed nutritional database and granular data. Others want the app to do most of the thinking for them. And some people just want to stop eating whatever happens to be in the fridge and actually have a plan.
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-In 2026, macro tracking apps are smarter than ever. Many now include AI meal planning, barcode scanning, habit tracking, and personalized recommendations. Some are built for serious fitness enthusiasts. Others are perfect for beginners or people who hate logging food.
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-We’ve researched the apps that consistently come up as the best in their category across fitness communities, expert roundups, and user reviews. Below, you’ll find 12 of the best macro tracking apps in 2026, organized by who they’re actually best for, so you can skip straight to the ones that make sense for your lifestyle.
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-Quick Comparison Best Macro Tracking Apps with Built-In Meal Planners These apps don’t just track macros, they help you plan meals around them. Instead of manually logging food and trying to “make it fit” your targets at the end of the day, they build meals that are designed to hit your protein, carb, and fat goals from the start. This reduces guesswork, saves time, and makes it much easier to stay consistent.
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-For anyone who feels overwhelmed by meal prep or tired of constantly calculating portions, built-in planning makes macro tracking far more realistic and sustainable.
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-Eat This Much: Best Overall Macro Tracking App with a Meal Planner Best for: Automated meal planning, people who hate logging, and anyone who wants their macros figured out for them.
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-Most macro tracking apps put the work on you. You log your food, you figure out what to cook, and you hope it all adds up at the end of the day. Eat This Much flips that entirely. Instead of tracking what you ate, it tells you what to eat in the first place.
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-You enter your calorie and macro targets, your food preferences, your budget, your schedule, and any dietary restrictions, and the app builds a full meal plan around them. Every meal comes with a recipe, a full nutritional breakdown, and a grocery list you can send directly to Amazon Fresh, Instacart, Whole Foods, or Walmart. If you don’t like a suggested meal, you can swap it out with a single tap and the plan recalculates automatically.
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-It’s a genuinely different approach to nutrition, and for a lot of people, it’s far more sustainable than logging. Instead of obsessing over what you already ate, you’re just following a plan that was built around your goals from the start.
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-Price: Free version available; Premium version available for $5/month (billed annually) or $14.99/month (billed monthly). Includes weekly planning, grocery lists, and leftovers support. 14-day free trial available.
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-Pros:
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-Automatically generates full meal plans around your macro targets
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-Detailed nutritional breakdown per meal including vitamins and minerals
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-Integrated grocery delivery to major US retailers
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-Supports multiple diet styles
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-Cons:
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-Simpler recipes may not satisfy experienced cooks
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-Premium required for advanced customization and weekly planning
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-Carb Manager: Best for Low-Carb Macro Tracking & Meal Planning Best for: Keto and low-carb dieters who want an app built specifically for this way of eating.
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-Carb Manager is the most popular keto-focused nutrition app available, and it’s easy to see why. While it tracks all macros, its real strength is in carbohydrate tracking. It uses net carbs (total carbs minus fiber) rather than total carbs, which is the standard approach for ketogenic dieting. It also tracks glucose and ketone levels if you’re monitoring those, and integrates with devices like Fitbit, Garmin, and Apple Watch.
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-The app includes a large database of keto-friendly recipes, a meal planner, and a carb cycling feature in the premium version. There’s also an educational component for people new to the keto diet, which makes it a good choice if you’re just starting out with low-carb eating and want some guidance alongside your tracking.
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-Price: Free version available with basic net carb tracking, food database access. Premium version starts at $3.33/month (billed annually) or $8.49/month (billed monthly). Adds meal planning, carb cycling, advanced analytics, and premium recipes.
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-Pros:
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-Built specifically for keto and low-carb dieting
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-Tracks net carbs, glucose, and ketones
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-Large database of keto-friendly recipes
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-Integrates with Fitbit, Garmin, Apple Watch, and more
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-Cons:
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-Not ideal for balanced macro approaches
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-The free version is fairly limited
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-Best Macro Tracking Apps for Serious Trackers If you’re the type who weighs your food, checks trends instead of just daily scale spikes, and actually cares about precision, these apps are built for you. They go beyond basic calorie counting and focus on accuracy, structured adjustments, and data you can trust.
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-MacroFactor: Best Overall Macro Tracking App Best for: Data-driven people who want their macro targets to adapt as they progress.
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-MacroFactor is widely regarded as one of the most intelligent macro tracking apps available. What sets it apart is its dynamic coaching algorithm. Rather than giving you a fixed calorie target and leaving you to figure out why you’ve stopped progressing, MacroFactor analyzes your weekly weigh-ins and food logs and automatically adjusts your targets to keep you moving toward your goal.
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-It was built by the team at Stronger by Science, a group known for their evidence-based approach to nutrition and training. The food database is entirely verified, which means you won’t run into the common problem of wildly inaccurate user-submitted entries that are common in apps like MyFitnessPal. The interface is clean and genuinely enjoyable to use, which matters more than people realize when you’re logging food every single day.
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-Price: No free tier. Plans start at $11.99/month or $71.99/year after a 7-day trial.
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-Pros:
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-Dynamic algorithm adjusts your macro targets weekly based on real progress
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-Fully verified food database with no inaccurate user submissions
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-Supports a wide range of goals including muscle gain, fat loss, and maintenance
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-Tracks expenditure trends and energy balance over time
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-Cons:
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-No free version, only a trial period
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-Not ideal for athletes or those with precise performance goals
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-Cronometer: Best for Accuracy and Micronutrient Tracking Best for: Anyone who wants to track more than just macros, including vitamins, minerals, and micronutrients
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-Cronometer takes a more scientific approach than most apps. While it absolutely tracks your macros, its real strength is in micronutrient tracking. It monitors over 84 different nutrients, including vitamins, minerals, amino acids, and fatty acids, which makes it a favorite among people managing specific health conditions, athletes with precise nutritional needs, and anyone who wants a genuinely complete picture of their diet.
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-Like MacroFactor, Cronometer uses a verified food database, but they use lab-verified sources like the USDA and NCCDB, and user submissions get reviewed before they go live, meaning the data you’re working with is reliable. It’s worth noting that Cronometer can feel like a lot if you’re new to nutrition tracking. The depth of data is its biggest strength, but it can also be its biggest barrier for casual users.
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-Price: Free version available with basic macro and micronutrient tracking with ads. Premium Gold version starting at $8.99/month or $49.99/year which removes ads, adds fasting tracker, advanced charting, and more.
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-Pros:
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-Verified food database for reliable data
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-Tracks over 84 nutrients including vitamins, minerals, and amino acids
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-Integrates with Apple Health, Fitbit, Garmin, and other fitness devices
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-Affordable premium
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-Cons:
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-The sheer depth of data can feel overwhelming for beginners
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-Smaller restaurant database and less lifestyle-focused design
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-MyMacros+: Best for Athletes With Specific Macro Targets Best for: Bodybuilders, powerlifters, and athletes who need to set different macro targets for training and rest days.
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-MyMacros+ was built by a fitness professional for fitness professionals, and it shows. One of its most useful features is the ability to set completely different macro goals for different days of the week, which is a big deal if you’re following a structured training program. On a heavy lifting day, your carbohydrate and calorie needs are different from a rest day, and most apps don’t make it easy to account for that.
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-The app has a food database of over 5 million items, a barcode scanner, and a clean interface that makes logging quick. It’s not the flashiest app on this list, and it doesn’t have the adaptive coaching of MacroFactor or Carbon, but for athletes who know their numbers and just need a reliable, no-nonsense way to hit them, MyMacros+ is hard to beat.
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-Price: The base app is Free to download (previously a one-time $2.99 purchase, now free on iOS). Pro subscription starts at $2.99/month or $29.99/year for advanced stats, recipes, and additional features.
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-Pros:
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-Ability to set different macro goals for training days vs. rest days
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-5 million+ food item database
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-Trusted by competitive bodybuilders and powerlifters
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-Cons:
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-Less adaptive than apps like MacroFactor
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-Some advanced features require a Pro subscription
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-Best Macro Tracking Apps for Beginners If you’re new to tracking your food, the last thing you want is an app that feels like a spreadsheet. These apps are approachable, well-designed, and make it easy to build the habit of logging without feeling like a chore.
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-MyFitnessPal Best for: Beginners who want the largest food database available and a familiar, widely-used platform.
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-MyFitnessPal has been around since 2005 and remains one of the most widely used nutrition apps in the world. Its food database is enormous, with over 18+ million foods, which means you can almost always find exactly what you’re looking for, including restaurant meals, branded products, and international foods. The app is also deeply integrated with a huge range of fitness devices and apps, from Apple Health and Fitbit to Garmin and Strava.
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-The free version is genuinely useful for basic calorie and macro tracking, though it’s worth noting that MyFitnessPal has moved more features behind its paywall in recent years. Barcode scanning, for example, now requires a Premium subscription for newer accounts.
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-One thing to be aware of is that because anyone can submit food entries to the database, the accuracy can vary. It’s worth double-checking entries against the nutrition label, especially for generic or homemade foods.
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-Price: Free plan includes basic calorie and macro tracking, food logging, exercise logging. Premium starts at $19.99/month or $79.99/year and adds barcode scanning, custom macros, and detailed analysis. Premium+ is $99.99/year and includes a meal planner and some additional features.
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-Pros:
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-Largest food database of any app on this list (18 million+ foods)
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-Integrates with virtually every fitness device and app
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-Large, active community for support and accountability
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-Well-designed and easy to navigate
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-Cons:
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-Many previously free features are now behind a paywall
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-User-submitted food entries can be inaccurate
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-Lose It!: Best for Simple Macro Tracking Best for: Beginners who want a clean, guided experience focused on weight loss.
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-Lose It! is one of the most beginner-friendly apps on this list. It sets you up with a personalized weight loss plan from the start, gives you a daily calorie budget, and makes it easy to log your food and exercise without feeling overwhelmed. The interface is clean and the progress tracking is satisfying, which helps with building the habit of logging consistently.
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-The free version covers the basics well, though macro tracking, the barcode scanner, and some of the more detailed features are locked behind the Premium subscription. It’s worth noting that Lose It! is primarily designed around weight loss rather than performance or body composition goals. If your main goal is losing weight and you want a straightforward, encouraging app to help you do it, Lose It! is an excellent starting point.
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-Price: Free plan includes basic calorie tracking, food logging, weight tracking. Premium is $39.99/year which includes macro tracking, barcode scanning, meal planning, and more.
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-Pros:
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-Very beginner-friendly with a guided setup
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-Clean, well-designed interface
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-One of the most affordable premium plans on this list
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-Strong community and social features
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-Cons:
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-Macro tracking is a premium feature
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-Less suited to performance or body composition goals
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-Stupid Simple Macro Tracker: Best for Minimalist Macro Tracking Best for: People who already know their macro targets and just want a clean, no-frills place to track them.
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-This app lives up to its name in the best way possible. It does one thing: track your macros. There are no coaching features, no meal plans, no social feeds, and no AI. You set your macro targets, and as you log food throughout the day, you watch the macro icons for protein, carbs, and fat fill up. When you get close to your limit, the app gives you a warning. That’s it.
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-It’s a beautifully simple and lightweight approach that’s perfect for people who find other apps distracting. The food database has around 500,000 items, which is smaller than the giants like MyFitnessPal, but it includes a barcode scanner and covers the basics well. If you just need a digital version of a food journal without all the noise, this is it.
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-Price: $34.99/year with a lifetime purchase option available.
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-Pros:
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-Extremely simple, focused, and easy to use
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-Visual tracking with filling macro icons is intuitive
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-No distracting social features, articles, or ads
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-Cons:
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-Smaller food database than competitors
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-No coaching, meal planning, or adaptive features
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-Not suitable for beginners who need guidance
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-Best Macro Tracking Apps for People Who Hate Logging Manual food logging works for a lot of people, but it’s not for everyone. If logging your food feels like a chore, these apps are built to make it easier, faster, or at least less annoying. Whether that means snapping a quick photo or using voice input, these picks are all about saving time.
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-SnapCalorie: Best Tracking Macros with Photo Logging Best for: Best photo logging for restaurant meals, potlucks, and days you don’t want to weigh food.
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-The way SnapCalorie works is simple: take a picture of your food, and the app’s AI will estimate the macros. It’s extremely useful for situations where you can’t weigh your food, like at a restaurant or a family dinner. On iPhones with a LiDAR sensor, the app can read portion sizes with surprising accuracy, getting within about ±80 calories on a 500-calorie meal. Without LiDAR, the margin for error is wider, so it’s best to treat the numbers as a ballpark estimate.
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-The free version allows you to log a few meals per day. It’s not precise enough for someone prepping for a bodybuilding competition, but for the average person who wants a quick and easy way to get a general sense of their intake, it’s a massive time-saver.
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-Price: Free version: Includes limited AI meal scans (typically up to 3 per day). Premium subscription costs approximately $89.99 per year for unlimited AI meal scans and full access to features.
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-Pros:
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-AI-powered photo logging is fast and convenient
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-LiDAR integration on newer iPhones improves portion size accuracy
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-Great for logging restaurant meals and complex plates
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-Cons:
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-Less accurate than manual logging with a food scale
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-Accuracy is lower on phones without LiDAR
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-Not suitable for very strict diets or competition prep
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-Foodnoms: Best for Fast & Private Macro Tracking Best for: Apple users who want a fast, beautifully designed tracker with strong privacy and no ads.
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-Foodnoms is an Apple-focused nutrition tracker available on iPhone, iPad, Mac, and Apple Watch. It’s known for its clean design, fast logging, and strong user ratings. What makes Foodnoms stand out is the combination of speed and thoughtfulness. Logging is fast thanks to a barcode scanner, voice entry, AI-powered meal scanning (you can snap a photo or describe a meal in plain text), and even Bluetooth smart scale support for precise portion weighing. Home screen widgets let you check your progress without opening the app. There’s also deep Shortcuts integration for power users who want to automate their logging entirely.
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- It also prioritizes privacy, with encrypted data storage and no ads, even in the free version which includes calorie and macro tracking with full database access.
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-Price: Free version includes calorie and macro tracking, barcode scanning, full database access, no ads. Foodnoms+ pricing varies by region but starts at around $5.99/month or $39.99/year.
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-Pros:
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-AI meal scanning, voice entry, and smart scale support
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-Strong privacy: no ads, no data selling, encrypted storage
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-Generous free tier with no ads
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-Cons:
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-Apple ecosystem only, no Android
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-Smaller food database than other apps on the market
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-Best Macro Tracking Apps with Integrated Coaching Some people do not just want numbers on a screen. They want guidance, feedback, and clear direction on what to adjust and why. Coaching-focused macro apps bridge the gap between a basic tracker and hiring a nutrition coach. Instead of simply logging food, you check in regularly, receive updated macro targets, and get structured support based on your progress.
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-If accountability and expert guidance matter more to you than meal planning features, this category is where you should focus.
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-Carbon Diet Coach: Best Macro Tracking with Structured Coaching Best for: People who want a nutrition coach built into their app, without the cost of hiring a real one.
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-Carbon was created by Dr. Layne Norton, a PhD in Nutritional Sciences and one of the most well-known evidence-based coaches in the fitness industry. The app functions less like a food tracker and more like a coaching system. You log your food and your weight, check in weekly, and the app’s algorithm analyzes your progress and adjusts your macro targets accordingly.
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-What makes Carbon different from most apps is that it doesn’t just give you a number to hit and leave you to figure out the rest. It actively coaches you through the process, explains what adjustments it’s making and why, and supports a range of goals including fat loss, muscle gain, maintenance, and reverse dieting. It supports multiple diet styles including balanced, low-carb, low-fat, keto, and plant-based.
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-The main limitation is that Carbon doesn’t provide meal plans. It tells you what your macro targets are and coaches you toward hitting them, but the actual food choices are up to you.
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-Price: No free version. Plans start at $11.99/month, $59.99 for 6 months, or $99.99/year.
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-Pros:
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-Weekly check-ins with adaptive macro adjustments
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-Built by evidence-based nutrition experts
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-Supports multiple diet styles including fat loss, muscle gain, maintenance, and reverse dieting
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-Cons:
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-No free version
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-Does not provide meal plans
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-No social or community features within the app
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-Noom: Best For Behavior-Based Nutrition Without Strict Macro Tracking Best for: People who want to understand the psychology behind their eating habits, not just track numbers.
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-Noom is not a traditional macro tracking app. It tracks macros and calories, yes, but its real focus is on the behavioral and psychological side of eating. The app uses a color-coded food system (green, yellow, and orange) to help you make better choices without obsessing over exact numbers, and it pairs this with a daily curriculum of short lessons on topics like stress eating, habit formation, and mindful eating.
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-Noom also offers access to a personal coach and a group support community, which sets it apart from every other app on this list. If you’ve tried tracking your macros before and found that you knew what to eat but couldn’t stick to it, Noom’s approach to the behavioral side of nutrition might be exactly what you need.
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-Price: No free version. Plans start at $70/month (monthly plan) or approximately $17.42/month on a 12-month plan ($209 billed annually). A 7-day trial is available.
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-Pros:
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-Addresses the psychology and habits behind eating, not just the numbers
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-Daily lessons on behavior change, stress eating, and mindful eating
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-Access to a personal coach and group community
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-Cons:
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-Significantly more expensive than most apps on this list
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-Not ideal for athletes or those with precise performance goals
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-Common Mistakes When Tracking Macros Macro tracking works best when it’s done accurately and consistently. Small oversights can quietly throw off your numbers, even if you feel like you’re doing everything right. If your progress has stalled or your results feel inconsistent, one of these common mistakes could be the reason.
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-1. Trusting every database entry Not every food entry in crowd-sourced databases is accurate. One listing might show 25g of protein for a chicken breast, while another shows 40g for the same portion. Those differences add up over time. If something looks off, double-check it against another source or choose apps that use verified data.
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-2. Forgetting oils, sauces, and condiments Small extras can make a big difference. One tablespoon of olive oil adds 14g of fat, and things like ranch, mayo, butter, or cooking sprays can easily push your fat intake 20 to 30 grams higher than expected in a single day. These are easy to forget because they don’t feel like “main foods,” but they absolutely count toward your macros.
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-3. Using someone else’s macros Your friend’s macro targets were calculated for their body weight, activity level, and goals, not yours. Copying someone else’s numbers often leads to frustration because the math simply isn’t built around you. Use an app that calculates targets based on your own stats and adjusts as your progress changes.
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-4. Obsessing over daily numbers Going 10g over on carbs today is not a problem. Your body doesn’t reset at midnight, and progress is driven by trends over time, not one single day. Weekly averages matter far more than hitting perfect numbers every evening.
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-5. Only logging after you eat Logging at 9 p.m. tells you what already happened, but it doesn’t help you make better choices earlier in the day. Pre-logging meals or using a planner like Eat This Much allows you to adjust portions before the food is on your plate. Planning ahead gives you control instead of forcing you to “fix” your numbers at the end of the day.
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-So, which macro tracking app should you choose? Macro tracking is not about perfection. It is about awareness, consistency, and having a system that supports your goals instead of working against them.
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-The best macro tracking app depends on what you actually need. If you want meals built around your targets so you do not have to think about what to eat, Eat This Much stands out as the strongest option with a built-in meal planner. If you prefer adaptive coaching and data-driven adjustments, MacroFactor or Carbon Diet Coach may be a better fit. If you care about accuracy down to vitamins and minerals, Cronometer is hard to beat. And if you just want something simple and approachable, apps like Lose It! or MyFitnessPal make getting started easy.
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-No app will do the work for you completely. The real advantage comes from choosing one that matches your personality and lifestyle. The right app should feel sustainable, not stressful. When you find one that makes it easier to plan, log, and stay consistent, macro tracking becomes less of a chore and more of a tool that quietly supports your progress.
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-
10 Best Meal Planning Apps: Our Top Picks for 2026
- Wed, 01 Apr 2026 02:56:00 +0000
- /blog/?p=843
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- It’s a familiar feeling. The day is winding down, and that nagging question pops into your head: “What’s for dinner?” For many, this daily question leads to a cascade of stress, from last-minute grocery runs to the guilt of another forgotten vegetable wilting in the fridge. But what if you could take the guesswork out of eating, save money, and hit your health goals all at the same time? That’s where meal planning apps come in.
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-These powerful tools are designed to be your personal kitchen assistant, automating everything from recipe selection to grocery list creation.
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-But here’s the catch: there are dozens of these apps now available, and they’re not all built for the same person. Some nail macro tracking, others specialize in family dinners or recipe hoarding, and a few just want to hand you a grocery list and get out of the way. Picking the wrong one means paying for features you’ll never use, or missing ones you actually need.
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-We explored the best meal planning apps available in 2026, compared their features, pricing, and unique strengths to help you find the perfect one for your lifestyle and budget. Whether you’re counting macros, feeding a family of five, or just trying to stop ordering takeout every Tuesday, there’s something here for you.
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-What to Look for in a Great Meal Planning App With so many options on the market, it can be tough to know where to start. A great meal planning app does more than just store recipes, it actively simplifies your life. Here are the key features we believe make an app stand out from the rest.
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-Smart Personalization Options The best apps learn your tastes and dietary needs over time, offering smart suggestions that you’ll actually enjoy. This moves beyond generic recommendations to create a truly customized experience.
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-Built-In Recipes and Import Features A flexible app should allow you to easily import your own family recipes from blogs or websites. The best options let you use your own collection while also offering a varied and inspiring built-in database.
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-Automated Grocery Lists and Pantry Tracking Look for apps that create automated grocery lists that update as you change your plan. Even better are apps with a virtual pantry, which tracks what you already have on hand to help you reduce food waste.
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-Support for Your Specific Diet Whether you’re following a specific diet like keto or vegan , have allergies, or need to track your calories and macros with precision, the right app should make it effortless.
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-User-Friendly Interface and Design A clunky, hard to navigate interface defeats the purpose of saving time. The best meal planning apps have intuitive navigation, clear instructions, and a clean layout that makes it easy to build your weekly plan. Look for apps that don’t require a steep learning curve and let you get started right away.
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-Free Trials and Pricing Options Many apps offer a free version or trial period, which gives you a chance to test the features before committing. Consider whether the premium features justify the cost for your specific needs. Some apps charge monthly subscriptions, while others offer one-time purchases or affordable annual plans.
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-Quick Comparison: Best Meal Planning Apps at a Glance App Key Strength Pricing (USD) Best For Eat This Much Precise calorie and macro targeting Free (basic) People who want fully automated meal plans Paprika Digital recipe organization $5.95/mo or $49/yr Recipe collectors, families Mealime Quick recipes Free (basic) Busy professionals & beginner cooks MyFitnessPal Integrated fitness & nutrition tracking Free (tracking) Users who want to track food & fitness in 1 app Plan to Eat Manual, flexible recipe planning $5.95/mo or $49/yr Organized individuals who enjoy planning Ollie AI-powered planning for families 7-day trial then subscription Busy parents & families with picky eaters MealPrepPro Easy meal prepping Starting at $9.99/month Fitness enthusiasts who like to meal prep for the week Cooklist Pantry-based planning to reduce waste Free (basic) Environmentally conscious & budget shoppers AnyList Household list & plan sharing Free (basic) Families & roommates who share shopping Samsung Food Free recipe discovery + community Free Budget-conscious users & new meal planners
*Prices as of March 2026. May vary by platform and region.
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-The 10 Best Meal Planning Apps of 2026 We’ve tested and reviewed the top contenders to see how they stack up. Here are our picks for the ten best meal planning apps to make your life easier this year.
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-1. Eat This Much: Best for Fully Customized Meal Plans Eat This Much stands out as the ultimate automated meal planner and is the only app on this list that automatically generates complete meal plans built around your exact calorie and macro targets.
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-If you have ever tried to hit 160 grams of protein while staying under 2,200 calories, you know how tedious manual planning can become. With Eat This Much, you simply put in your height, weight, age, dietary preferences, and activity level, and the app generates a complete meal plan for you. It’s a true set-it-and-forget-it solution for anyone tired of making daily food decisions.
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-Who’s it for: Anyone who wants to completely automate their meal planning, fitness enthusiasts with precise nutrition goals, and people who want to stop overthinking what to eat.
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-Key features:
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-Built-in calorie calculator
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-Automatic macro targeting (protein, carbs, fat, and fiber)
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-Support for virtually any diet type (keto, vegan, paleo, Mediterranean, and more)
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-Automatic grocery list generation, and integration with Instacart and AmazonFresh for delivery
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-Virtual pantry feature that prioritizes ingredients you already have, which helps cut food waste.
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-Pricing: Free for basic daily plans. Eat This Much also offers a Premium plan that includes weekly planning, automated grocery lists, and leftovers management. It costs approximately $5–$15 per month, depending on whether your subscription is billed monthly or annually, and includes a 14-day free trial. A Pro version is available for dietitians, trainers, and health coaches who need client management tools, with plans starting at $49 per month.
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-Pros:
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-Easy to use
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-Saves time by eliminating meal planning decisions
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-Highly customizable meal plans depending on food preferences
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-Recipes include clear nutritional breakdowns for every meal
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-Includes a large database of restaurants and packaged foods
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-Has a barcode scanner for quick nutritional info
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-Cons:
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-Not ideal for families where each member has different nutritional needs
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-Some recipes tend to be simpler, which might not appeal to advanced home cooks
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-Ratings & Reviews: CNN Underscored named it Best Meal Planning App of 2025. It’s rated 4.7 stars on iOS with more than 22,000 reviews and 4.6 stars on Android with over 10,000 reviews.
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-Worth noting: The interface prioritizes function over flash. If you’re looking for pretty food photography or a social recipe-sharing community, that’s not the focus here. What it offers instead is precision and automation, and for users focused on hitting specific calorie and macro targets, nothing else comes close.
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-2. Paprika: Best for Recipe Organization Paprika is the go-to app for anyone who loves collecting recipes from blogs, websites, and digital cookbooks. It’s less about automatic planning and more about giving you the perfect system to organize your own culinary world. Its web importer effortlessly pulls recipe information from nearly any site. Once saved, you can edit recipes, scale ingredients, and use them to build manual meal plans and grocery lists.
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-Who’s it for: Avid home cooks, recipe collectors, and anyone who wants full control over their meal plan without automated suggestions.
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-Key features:
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-Built-in browser imports recipes from any website
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-Smart grocery lists combine similar ingredients and sort by aisle
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-Meal planner lets you build daily, weekly, or monthly plans and save them as reusable templates
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-Pantry tracking with expiration dates
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-Cook mode keeps the screen on and lets you cross off ingredients as you go.
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-Pricing: Paprika uses a one-time purchase model. You buy the app once for each platform you want to use it on (iOS, Android, macOS, Windows). Prices are typically around $4.99 for mobile and $29.99 for desktop.
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-Pros:
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-One-time purchase is very budget-friendly over the long term
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-Excellent recipe importing from any website
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-Syncs seamlessly across all your devices
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-Gives you full control over your recipe collection
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-Cons:
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-Lacks automation features, meaning all planning is manual
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-Requires you to find and input all your own recipes
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-You have to buy the app separately for each device type
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-Ratings & Reviews: Paprika has a loyal following, with a 4.9-star rating on iOS from over 30,000 reviews and a 4.7 stars on Android.
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-Worth noting: Paprika is a tool for people who enjoy the process of planning. It doesn’t give you suggestions, but it gives you the perfect environment to organize your own ideas. The cross-platform cloud sync is seamless and reliable.
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-3. Mealime: Best for Quick and Easy Meals Mealime’s entire philosophy is built around speed and simplicity. It’s designed for busy people who want to eat healthy, home-cooked meals without spending hours in the kitchen. Most of its recipes are designed to be cooked in about 30 minutes and are accompanied by step-by-step photos. It’s a fantastic tool for reducing weeknight dinner stress.
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-Who’s it for: Busy professionals, couples, and small families who want to cook healthy meals without spending hours in the kitchen.
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-Key features:
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-All recipes are designed for 30-minute preparation
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-Personalized plans support 12+ diets including low-carb, keto, vegan, vegetarian, paleo, and pescatarian
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-Smart grocery lists integrate with grocery delivery services
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-Pricing: Free to use. The Mealime Meal Planner Pro version costs $2.99/month unlocks all recipes and includes advanced diet filters and extended meal history.
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-Pros:
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-All recipes are designed to be fast and easy
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-High-quality photos and clear instructions
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-Excellent for reducing food waste
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-Great for beginner cooks
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-Cons:
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-Less nutritional customization than more data-driven apps
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-The free recipe selection is limited
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-Doesn’t have a pantry tracker
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-Ratings & Reviews: Mealime is highly rated, with 4.8 stars on iOS (over 35,000 reviews) and 4.7 stars on Android.
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-Worth noting: Mealime’s biggest strength is its simplicity. It doesn’t overwhelm you with features. It does one thing very well, it helps you get a healthy, home-cooked dinner on the table quickly.
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-4. MyFitnessPal: Best for Integrated Fitness Tracking Millions of people already use MyFitnessPal to track their calories and exercise. The app has leveraged this massive user base by adding an integrated meal planning feature. It allows you to plan your meals directly within the ecosystem you already use to track your fitness, creating an easy connection between your diet and your activity. It’s a powerful all-in-one solution for the data-driven user.
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-Who’s it for: Current MyFitnessPal users, data-driven individuals, and anyone who wants a single app for both fitness and meal tracking.
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-Key features:
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-Massive food database with over 20 million items
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-Barcode scanner for easy food logging
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-Meal planning features to set goals for each meal
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-Syncs with over 35 other fitness apps and devices
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-Pricing: The core app is free for tracking. MyFitnessPal Premium, which includes meal planning and advanced tracking features, is $19.99/month or $79.99/year.
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-Pros:
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-Integrates meal planning with top-tier fitness tracking
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-The largest food database available
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-Easy to track restaurant and packaged foods
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-Connects with your entire fitness ecosystem
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-Cons:
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-Meal planning is a premium-only feature
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-The huge, crowd-sourced database can sometimes contain inaccuracies
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-More expensive than many dedicated meal planning apps
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-Ratings & Reviews: MyFitnessPal has a 4.7-star rating on iOS and a 4.5 on Android, with millions of reviews.
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-Worth noting: The strength of MyFitnessPal is its community. The app has a social component that allows you to connect with friends for motivation and support, which can be a powerful tool for staying on track.
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-5. Plan to Eat: Best for Hands-On Planners Plan to Eat is for the person who loves to be in control. It provides a clean, flexible, drag-and-drop calendar that you fill with your own curated recipes. Like Paprika, it has a great web importer for saving recipes you find online. It doesn’t suggest meals for you, instead, it gives you the perfect toolset to build your own plan from scratch, exactly the way you want it.
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-Who’s it for: Organized individuals and families who enjoy the process of planning meals and already have recipes they love but need a better system to plan, shop, and cook from them.
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-Key features:
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-Drag-and-drop meal planning calendar
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-Recipe importer that works with any website
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-Automatic shopping list generation
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-Pantry tracker and recipe search by ingredient
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-Pricing: Plan to Eat is subscription-based, costing $5.95/month or $49/year, after a 14-day free trial.
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-Pros:
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-Completely flexible and gives you full control
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-Excellent recipe importing and organization
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-Affordable annual subscription
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-Great for planning around sales and what you already have
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-Cons:
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-No built-in recipe discovery; you must provide your own
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-Requires more manual work than automated apps
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-No free version after the trial ends
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-Ratings & Reviews: Plan to Eat has a 4.8-star rating on iOS with around 6,000 reviews and a 4.7 on Android from just over 3,000 reviews.
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-Worth noting: Plan to Eat has a strong focus on community and customer service. The company is very responsive to user feedback and has a supportive user community on Facebook where people share recipes and tips.
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-6. Ollie: Best for Families Ollie is an AI-powered meal planning app designed specifically to lighten the mental load for families. It uses AI to learn your family’s tastes and plan meals everyone will love. The more you use it, the smarter it gets. Each menu comes with a ready-to-go grocery list you can take to the store or send to Instacart, Walmart, or Amazon Fresh.
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-Who’s it for: Busy parents, families with picky eaters, and anyone looking to reduce the mental load of daily meal planning.
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-Key features:
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-AI-powered weekly meal plans that learn your preferences
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-Automatic grocery list generation with delivery integration
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-Flexible meal swapping and on-the-fly adjustments
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-Designed to handle multiple tastes and dietary needs within a family
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-Pricing: Ollie offers a 7-day free trial. After the trial, you can subscribe with either a monthly or annual plan. Pricing is available in the app upon download.
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-Pros:
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-Specifically designed for the challenges of family meal planning
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-AI gets smarter and more personalized over time
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-Reduces the mental load and decision fatigue for parents
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-Strong integration with major grocery delivery services
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-Cons:
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-Requires a subscription for full functionality after the trial
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-Recipe database may not be as vast as some other apps
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-Pricing is not publicly listed on the website
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-Ratings & Reviews: Ollie is trusted by over 90,000 families and has a 4.8-star rating on the App Store.
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-Worth noting: Ollie is more than just a meal planner, it’s a family AI. The company’s mission is to solve the mental load of parenthood, starting with the kitchen. This focus on family dynamics makes it unique in the market.
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-7. MealPrepPro: Best for Meal Preppers As the name suggests, MealPrepPro is built for people who love to meal prep. It creates weekly plans that are specifically designed for batch cooking, helping you prepare a week’s worth of meals in a single afternoon. It tracks your calories and macros and adapts to your schedule, making it a powerful tool for staying consistent with your nutrition goals.
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-Who’s it for: People who dedicate a day to meal prepping for the week ahead, bodybuilders, and fitness enthusiasts.
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-Key features:
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-Meal plans optimized for batch cooking
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-Calorie and macro tracking
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-Customizable plans for different fitness goals (fat loss, muscle gain)
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-High-protein and other specialized diet plans
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-Pricing: MealPrepPro is a subscription-only service, with plans starting at $9.99/month.
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-Pros:
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-Perfect for an efficient meal prep workflow
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-Great for hitting specific fitness and macro goals
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-Plans are easy to follow and well-organized
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-Good variety of high-protein recipes
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-Cons:
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-Less flexible for those who prefer to cook fresh meals daily
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-Requires a subscription for all features
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-Recipe database is smaller than larger apps
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-Ratings & Reviews: MealPrepPro has a 4.7-star rating on iOS and a 4.5 on Android.
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-Worth noting: MealPrepPro is created by the same team behind the popular fitness app, FitMenCook. As a result, it has a strong focus on healthy, flavorful recipes that don’t feel like diet food.
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-8. Cooklist: Best for Reducing Food Waste Cooklist is an innovative app with a clear mission: to help you reduce food waste and save money. It does this by building your meal plan around the ingredients you already have in your kitchen. The app’s standout feature is its pantry management system. You can connect your grocery store loyalty cards, and Cooklist will automatically track your purchases and expiration dates. It then suggests recipes to use up ingredients before they go bad. It’s a powerful tool for anyone who is tired of throwing away forgotten produce.
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-Who’s it for: Anyone who is tired of throwing away forgotten produce, serious about reducing their food waste, and sticking to a grocery budget.
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-Key features:
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-Automatic pantry inventory by connecting to store loyalty cards
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-Recipe suggestions based on ingredients you already own
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-Tracks expiration dates to prioritize ingredients
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-Compares grocery prices across different stores
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-Pricing: Cooklist has a free version. Upgrading to the Pro version unlocks all the features, and is $5.99/month.
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-Pros:
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-Excellent pantry inventory and expiration tracking
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-Helps you save a significant amount of money on groceries
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-Great for using up what you have on hand
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-Price comparison feature is very useful
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-Cons:
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-The initial setup of your pantry can be time-consuming
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-Some users have reported the interface can be buggy at times
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-Recipe database is not as extensive as some other apps
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-Ratings & Reviews: Cooklist has a 4.7-star rating on iOS and a 4.4 on Android.
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-Worth noting: The automatic pantry tracking via loyalty cards is a game-changer. It removes the most tedious part of pantry management and makes the app much more likely to be used consistently.
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-9. Samsung Food (Whisk): Best Everyday Essential App Samsung Food (formerly Whisk) is an all-in-one cooking app that combines recipe saving, meal planning, and grocery shopping into a single platform, all for free. It allows users to save recipes from any website into a digital recipe box, use them to build a weekly meal plan, and generate a smart shopping list. The app also provides detailed nutrition info and calorie counts for any recipe, including those created by the user, making it a good all-around tool for both new and experienced cooks who want a full-featured planner without a subscription.
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-Who’s it for: Budget-conscious users, home cooks who want a powerful free tool, and anyone who wants to organize recipes and plan meals without a subscription.
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-Key features:
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-Save recipes from any website with a browser extension
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-Digital recipe box to organize your collection
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-Weekly meal planner with drag-and-drop functionality
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-Smart shopping list with online checkout options
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-Detailed nutrition info and calorie counts for any recipe
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-Pricing: The core app is free and includes recipe saving, manual meal planning, and shopping lists. There is also a Samsung Food+ premium subscription that adds AI-powered meal plans, advanced nutrition tracking, and an ad-free experience. It costs $6.99/month or $59.99/year and includes a 7-day free trial.
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-Pros:
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-No cost for any features outside the Food+ option, making it an incredible value
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-Excellent recipe importing and organization
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-Strong community features for sharing and discovering recipes
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-Provides nutrition info for any recipe, including your own
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-Cons:
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-Less focused on automation compared to paid AI apps
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-The sheer number of features can feel overwhelming to new users
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-Ratings & Reviews: Samsung Food is an award-winning app with a 4.8-star rating in both the App Store and Google Play.
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-Worth noting: The fact that this app is completely free while offering a feature set that rivals many paid apps makes it a great starting point for anyone new to meal planning.
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-10. AnyList: Best for Shared Grocery Lists AnyList started as a grocery list app and it shows, in a good way. If your biggest meal-planning headache is coordinating grocery runs with a partner, roommate, or family, this is the app that fixes it. It’s designed to be the central hub for a household’s shopping and cooking plans. You can create and share grocery lists and meal plans with family members in real-time, so everyone is always on the same page.
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-Who’s it for: Families, couples, or roommates who need to coordinate grocery lists first and meal planning second.
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-Key features:
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-Shared grocery lists with automatic categorization
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-Voice entry via Siri and Alexa
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-Location-based reminders when you’re near a store
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-Recipe import and scaling
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-Meal-planning calendar that generates grocery lists from a date range and syncs with Google Calendar.
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-Pricing: The core grocery list features are free. AnyList Complete, which includes meal planning costs $9.99/year for an individual or $14.99/year for a family.
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-Pros:
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-Best-in-class grocery list sharing and organization
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-Very affordable annual plan for families
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-Siri and Alexa integration is very convenient
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-Keeps the whole household on the same page
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-Cons:
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-The core meal planning functionality is a premium feature
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-Less focused on nutrition and macro tracking
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-Recipe database is not as extensive as dedicated apps
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-Ratings & Reviews: AnyList has a 4.9-star rating on iOS with over 200,000 reviews and 4.8 stars on Android.
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-Worth noting: AnyList is more of a life organization tool that happens to have great meal planning features. If your primary pain point is coordinating with a partner, roommates, or family, this is the best solution on the market.
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-How to Choose the Right Meal Planning App With ten solid options, the decision can feel overwhelming. The “right” app depends entirely on what you’re actually trying to solve. Once you understand your own priorities, the right choice becomes clear. We recommend asking yourself a few key questions before committing to an app.
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-Start by thinking about your cooking style and schedule. Do you prefer to cook fresh meals every night, or would you rather batch cook on the weekend? If you love meal prep, MealPrepPro is designed specifically for that workflow. If you need quick weeknight dinners, Mealime’s 30-minute recipes will be your best friend.
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-Next, consider how much control you want. Some people love the idea of an app that does everything for them automatically. If that sounds like you, Eat This Much is the clear winner with its powerful automation and customization. On the other hand, if you already have a collection of family recipes and just need help organizing them, Paprika or Plan to Eat will give you the flexibility you want without forcing you into a preset system.
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-Finally, think about your household. If you’re cooking for yourself, almost any app will work. But if you’re coordinating meals and shopping with a partner or family, AnyList’s sharing features can be a game-changer. Similarly, if you have kids with different dietary needs, you’ll want an app that allows for flexibility and customization.
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-Here’s a quick decision framework to help you make the choice:
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-You need precise macro and/or calorie control → Eat This Much. It’s the only app that auto-generates plans to hit exact nutritional targets. If you’re training, cutting, bulking, or managing a medical diet, start here.
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-You already have recipes and just need to organize them → Plan to Eat or Paprika. Plan to Eat wins on calendar planning and leftover scheduling. Paprika wins on price (one-time purchase) and offline access.
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-You want quick, simple dinners without fuss → Mealime. Every recipe takes 30 minutes or less. Perfect for weeknight cooking when you’re running on fumes.
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-You don’t want to choose recipes at all → Eat This Much or Ollie depending on whether you need an app just for yourself or for the whole family.
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-Your main problem is grocery coordination → AnyList. Best-in-class shared lists with voice entry and location reminders.
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-You want a free starting point → Samsung Food offers the most capable free tier. Eat This Much and Mealime also have solid free versions, but with more limited features.
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-The Easiest Way to a Healthier Diet Choosing the right meal planning app really depends on your personal needs. There’s no single “best” meal planning app, just the best one for how you actually eat, shop, and cook.
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-Most of these apps offer free versions or trials, so there’s no risk in testing a couple before committing.
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-We’ve explored options for every type of user, from the data-driven fitness enthusiast to the busy parent. However, for most people looking for a true, automated solution that takes the stress out of eating well, Eat This Much is the clear winner. Its powerful combination of automatic planning, precise nutritional customization, and unmatched flexibility makes it the best all-around choice for putting your diet on autopilot.
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-Ready to see how easy healthy eating can be? Try Eat This Much for free today and take control of your diet.
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-Frequently Asked Questions Q: What are the benefits of using a meal planning app? The main benefits are saving time, saving money, and reducing stress. By planning ahead, you eliminate daily decision fatigue, cut down on expensive impulse takeout orders, and reduce food waste by buying only what you need. They also make it significantly easier to stick to health and fitness goals.
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-Q: Are meal planning apps actually worth paying for? A: For most people, yes. Users report saving an average of $47/month on groceries and 3 hours per week on planning and shopping. Even a $5-10/month subscription pays for itself quickly if it reduces impulse grocery purchases and food waste. That said, free versions of Eat This Much, Mealime, and Samsung Food are genuinely useful if you want to test the waters first.
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-Q: Which meal planning app is best for weight loss? A: Eat This Much is one of the strongest options for weight loss because it generates meal plans based on your specific calorie and macro targets. Research consistently shows that people who plan meals ahead tend to have healthier diets and lower rates of obesity. Apps like Mealime andOllie can also support weight loss through portion-controlled recipes, but they don’t offer the same level of nutritional precision.
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-Q: Can meal planning apps accommodate food allergies? A: Most apps on this list support common dietary restrictions such as gluten-free, dairy-free, and nut-free. Eat This Much and Mealime offer more detailed food exclusion settings, making them useful for people who need tighter control. If you have a severe allergy, it is still important to review individual recipes carefully. No app replaces checking ingredient labels yourself.
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-Q: What’s the difference between a meal planning app and a recipe app? A: Recipe apps, such as Paprika or Samsung Food’s free tier, primarily store and organise recipes. Meal planning apps, including Eat This Much, Mealime, and eMeals, go further by building meal schedules and generating grocery lists, and in some cases automatically calculating nutrition. Some platforms sit between the two. Plan to Eat, for example, is a recipe organiser with strong planning features.
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-Q: Are free meal planning apps any good? A: Free plans usually limit customisation and advanced features, but they can still be a practical starting point. Samsung Food’s free tier provides access to a large recipe database with basic planning tools. Eat This Much offers daily meal plans with calorie targeting, while Mealime’s free version includes structured recipes with automatic grocery lists. For many people, the free tier is enough to see whether meal planning fits their routine before committing to a paid plan.
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Optimizing your ETM meal plans to use nonperishable ingredients
- Tue, 31 Mar 2020 06:55:15 +0000
- /blog/?p=746
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- With the quarantine and state-wide stay-at-home orders in full swing, a lot of us are stocking up on non-perishable ingredients, like dried beans, rice, and canned and frozen goods. You don’t have to expect an impending apocalypse for this to make sense — the fewer trips you make to the grocery store, the less you’re exposing yourself and others to possible infection.
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-Normally, Eat This Much draws from a database of over 5,000 recipes, but we also normally assume you can go grocery shopping and have a wide variety of options to choose from. Here’s how to limit your options to things that are more readily available.
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-Using recipe collections
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-We’ve created a couple featured collections that have lots of recipes based around nonperishable / canned goods [1] and frozen goods [2]:
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-Nonperishable ingredients (60 recipes): /collections/97698810613/ Frozen ingredients (50 recipes): /collections/58ff1b10565/ To use these collections, first hit the Follow button to add them to your list of saved collections (you’ll need to be logged in to ETM for this). Then hit the “Add to Meal Type” button, which will let you pick a Meal Type (like Breakfast/Lunch/Dinner) to add it to. What this does is add the collection as a “Recurring collection,” which will tell the generator to use these recipes more often in the meal plans. However, it will still incorporate recipes from the rest of our database, which brings us to the next step.
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-Then, head to the Recurring Foods page of the planner (here: /recurring-foods/ ), scroll to the meals you’re working on, and check off the box for “Only use recurring foods for this meal”. This will restrict the generator to only using specific foods and collections you’ve added here.
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-Once you’ve set that up, regenerate your week (or just some of your meals), and the generator will use your updated settings.
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-For more info on Recurring Foods, check out our FAQ page here: https://help.eatthismuch.com/help/setting-up-recurring-foods
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-Use the Pantry feature, get recipes using those ingredients
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-If you fill up your digital panty with the food you have in your house, the generator will give those ingredients some priority when generating your meals. If you want to restrict to only using your pantry foods, we have some features to help you pick out meal swaps or individual recipes. At the moment, we can’t restrict the week or day generator to using exclusively your ingredients – it’s not currently practical to generate days of macro-specific meals with a very limited set of ingredients, though this may change in the future.
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-We do have features to help you though – ETM can show you meal swaps that use only you pantry foods. Click the 3-dot menu next to a meal’s title, and then “List alternative meals.” This will show you a bunch of meal swaps that should still hit your macro targets (the top results being best fits), and you can choose to “sort by meals that use your pantry foods”. This will also show you how many ingredients you currently already have to make a meal.
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-Alternatively, you can find individual recipes that you can cook (currently a feature on the website only). Open up the food bank by clicking “Search foods” in the sidebar. Click the 3-dot menu and then select “pantry recipes”. This will let you view/search recipes sorted by the % of ingredients you have to cook the recipe.
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-For more tips, here’s our FAQ page on generating meals using your pantry foods: https://help.eatthismuch.com/help/can-i-create-meals-using-only-my-pantry-foods
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-That wraps up our tips – stay safe & responsible out there, and if you have any questions or suggestions, let us know at Support@EatThisMuch.com
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Eat This Much Tutorial #2: Editing and Creating Your Nutrition Target Profiles
- /blog/eat-this-much-tutorial-2-editing-and-creating-your-nutrition-target-profiles/#respond
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- Sun, 02 Apr 2017 00:58:25 +0000
- /blog/?p=268
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- Editing Your Nutrition Target Profile
-On Your Computer: Step 1: Starting on the home page, scroll down to your current day’s meal plan summary and click on the “My Nutritional Targets” button located under your “Current nutrition targets” details – the carb, fat, protein and calorie stats for the day. NOTE: Your nutrition target profile might be named something different if you chose to personalize the title when you signed up, but the button will be located in the same place.
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-Step 2: In the drop down that opens, click on the “Edit targets for ‘My Nutrition Targets'”
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-Step 3: In the window that opens up, you can adjust the title of your Nutritional Profile, the description, and check with out Nutrition Calculator if you need help estimating your targets. Then you can adjust the total number of calories for the day and the quantity of macros in your diet as either a range or a percentage of your calories. Each of your macro settings is adjustable as well.
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-Step 4: You can also set limits for sodium and cholesterol, and set a goal for your daily fiber intake. Make sure to hit the “Save Changes” button when you’re done editing.
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-On your Android or iOS phone , (Android screenshot featured) editing your nutrition target profile looks like this:Step 1: From the Planner Home screen, click the “My Nutrition Targets” on the right hand side of the screen, above your Current Diet Stats. On the next screen, click the 3 dots menu on the right hand side of the nutrition profile you want to change and click “Edit.” Remember , your nutrition target profile might be named something other than “My Nutrition Targets.”
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-Step 2: Once your nutrition target profile opens up, you can edit the title of your profile, the description and the calories.
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-Step 3: Scroll down from there and you can adjust your macronutrient targets as either a range or a percentage of your calories. You can also toggle on and off limits for sodium, cholesterol and change your goal for daily fiber intake. Don’t forget to hit the “Save” button in the top right corner when you’re done editing.
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-Creating a New Nutrition Target Profile
-Let’s say you want to create a new nutrition target profile because you want to try out a different combination of macros for a week, or you want to change up your caloric needs for days when you hit the gym. This is where having more than one nutrition profile comes in handy. Here’s how to make a new one:
-On Your Computer: Step 1: Starting on the home screen, click on your current nutrition target profile and then click the “Create new targets” button.
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-Step 2: In the window that opens, you can input the title, description and and calorie total for your new profile. You can also adjust your macro and micronutrients, in addition to your fiber intake goal. Make sure to click “Save” when you’re done to ensure your new profile shows up on the home screen as an option.
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-On your Android or iOS phone , (Android screenshot featured) creating a new nutrition target profile looks like this:Step 1: From the Planner Home screen, click on your current nutritional profile, then click on the plus sign in the top right corner. A new and blank nutrition profile will open, allowing you to input the title, description and calories.
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-Step 2: Scroll down to adjust the macronutrient targets, either as a range or a percentage of your calories, the micronutrient targets and your fiber intake target. Click the Save button in the top right corner to finish creating your new nutrition target profile.
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-Or take me back to the Tutorial Series Table of Contents
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Kitchen Hacks: Making the Most of Frozen Foods
- /blog/kitchen-hacks-making-the-most-of-frozen-foods/#respond
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- Fri, 17 Mar 2017 00:07:04 +0000
- /blog/?p=430
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- Which foods freeze the best? The reason we don’t just freeze all the excess food we buy is ice crystals. When there’s air on the surface of a food that’s freezing, the water inside the food is pulled out as the crystals form. Not only does this dehydrate and discolor the food, the crystals can do damage to the cellular structure of the food while they’re being formed, which ruins the texture. This is why delicate, high water content and blended or viscous foods (think creamy, like sour cream or cottage cheese) don’t stand up well to being frozen. Luckily there are plenty of foods that freeze well on their own with a little bit of preparation:
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-Poultry, pork, beef and fish all freeze and thaw well as long as they are prepped right. Make sure to take the meat out of its original packaging before freezing and work quickly to prevent it from warming up. Check the meat for bones and remove or pad with extra plastic wrap anything that might pierce your freezer wrapping. We recommend using plastic wrap, freezer paper (always waxy side facing the food) or wax paper as a first layer that will get as close to the meat as possible to block out air. For things like drumsticks or other irregularly shaped items, you might want to wrap each individually to ensure a tight seal. Once the first layer is on, wrap it in really tight in tin foil, or put it in a plastic freezer bag with a zip closure.
-If you’re going the freezer bag route, try any of the following methods to remove as much air from the bag as possible before closing it. For ground and boneless meats, push the contents of the freezer bag down to the bottom then roll the contents and the bag on itself, like a burrito, before closing the zip top. Don’t forget to flatten the contents out a bit before storing to ensure a quicker and more even freeze. If this method doesn’t get all the air out, zip the top closed but leave just enough room for a straw and suck the remaining air out. It might take practice to get the pull-straw-close-quickly move down right, but it’s worth it. (PRO TIP: Please don’t use this method on anything that has liquid or small particles in the bag. You definitely don’t want that in your mouth or lungs.)
-There’s also the water bath method, in which you submerge the freezer bag in water allowing the pressure to push out any excess air before closing it completely. Just make sure no water gets in the bag and the bag dries completely before putting it in the freezer. Lastly, there’s the tried and true vacuum sealer method. A worthy investment if it fits in your budget, but not really necessary if the other methods work for you.
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-The heartier the vegetable, the better it will hold up in the freezer, but don’t worry, there are ways to keep the more delicate ones from spoiling. Just keep in mind that your fresh broccoli or tomatoes won’t return from the freezer in their same state. They’ll still be great for cooking, but probably not for eating thawed. And unfortunately, veggies like celery, cucumbers, cabbage, lettuces and radishes don’t freeze well due to their high water content, unless you use them in a slaw or pickle them first, but that’s for another blog post. Delicate herbs like chives, basil and dill can be cleaned, chopped and frozen in an ice cube tray with either water or oil covering them.
-For the more sturdy veggies, freezer prep should include cleaning, cutting up into uniform pieces and either cooking until almost done or blanching quickly. If you’re not familiar with blanching, it’s when a food item is submerged in boiling water for only a few minutes then immediately placed in an ice water bath to cool off and stop the cooking process. Doing this kills bacteria, removes residue, and stops the enzymes that continue to ripen the vegetables after they’ve been picked or harvested. It also brightens the color of many veggies, which is a nice bonus.
-Vegetables like sweet potatoes, winter squash, beets and pumpkin should be cooked more thoroughly before freezing, while onions, raw tomatoes, peppers and zucchini don’t necessarily require blanching before freezing. This list from the National Center for Home Food Preparation provides blanching methods and times for a wide variety of vegetables. In addition to blanching, you might want to try tray freezing , during which the blanched vegetables are spread out on a cooking sheet to freeze before being put in a bag for longer term storage. This keeps the pieces of food separate while frozen and makes portioning them out a breeze.
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-Similar to vegetables, fruits follow a “sturdier is better” rule for freezing, but with a few exceptions, they’ll all come out of the freezer in decent shape for smoothies, baking and cooking. Citrus fruits don’t freeze well at all, and unless you intend to eat them frozen, grapes don’t stand up to freezing well either. For everything else, the same cleaning, drying and chopping, if needed, that applies to veggies works here. Bananas, apples, pineapple, melons, mangos and stone fruits like peaches, plums, cherries, etc., should be washed, peeled/pitted, cut and frozen using the tray method mentioned above. Smaller fruits like berries don’t require cutting and also do well with the tray freezing method.
-Don’t worry about cooking or blanching your fruits before freezing, unless you want to get into preserve making, but that is definitely for a separate blog post. Heavy duty freezer bags with zip closures are the best way to keep air out of your frozen fruit. PRO TIP: After using the tray method, pack yourself smoothie bags with pre-measured quantities of fruit and vegetables to toss right into your blender with plain greek yogurt for a quick and easy post-workout shake.
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-Unlike fruits and vegetables, there isn’t one blanket rule for whether or not a dairy product can be frozen successfully. Butter seems to freeze very well, but eggs left in their shells will explode in your freezer. Sour cream and yogurt will separate and get textured when frozen, but many block cheeses can be shredded or sliced before freezing to make thawing easier.
-Milk and cream can be frozen as long as there is room in its container to expand and you don’t mind shaking it after it has thawed. Once a Month Meals offers a good run down of various dairy products and their freezer viabilities, along with how long each item can stay frozen. Freezer bags that have had as much air removed as possible are the best way to freeze solid dairy products, like shredded cheese and butter, while the original containers for milk and cream will keep the contents air tight.
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-Remember that time you bought a nice load of whole grain bread only to find mold on it three days later? That feeling of disappointment can be avoided when you freeze your baked items. Loafs of bread, tortillas, muffins, pitas, bagels and pancakes hold up very well in the freezer as long as you don’t mind a little texture change when they thaw. Your sliced bread and bagels will be better off with a quick toast after they’ve thawed, and the tortillas, muffins, pitas and pancakes do well being reheated briefly in the oven. If you want items like sliced breads and stacked pancakes to separate cleanly while frozen, slip a piece of wax paper between each before wrapping it up. Zip close freezer bags and plastic wrap are the best ways to keep baked goods from drying out in the freezer. The only downside to freezing baked items is they tend to lose their shape when you remove excess air from their storage bag. This isn’t the end of the world as many breads and muffins gain a little shape back when heated.
-Rice and grains usually don’t require freezing to keep them fresh before they’re cooked, but once cooked, freezing is the best way to avoid throwing out uneaten portions. Make sure your rice, quinoa, barley, bulgur, couscous, etc., has cooled off before adding it to a zip top freezer bag. Flatten the grains out as much as possible and remove as much excess air as you can. Lay flat in the freezer to ensure it doesn’t freeze in a wonky shape that makes it hard to fit other foods around it. Thawing the frozen grains starts with running water over the freezer bag to loosen the contents, then heating the contents in a microwave safe dish, or adding them to a pot and cooking over low heat, adding a little liquid if necessary.
-Best Recipes to Freeze and Reheat
-Make ahead freezer meals can save so much time and money in your meal planning, you’ll wonder how you got by before hand. The best recipes to freeze are those that can be easily divided into specific portions and are made of ingredients that freeze well to begin with. What are your go-to freezer meals?
-Burritos and taco filling – Easy to prepare and divvy up into individual servings for quick thawing.
-Protein Breakfast Burrito – Nutritional Info: One serving = one burrito: 12.5g Carbs, 14g Fat, 14.8g Protein, 213.7 Calories
-Beef and Bean Taco Filling – Nutritional Info: One serving = 16.2g Carbs, 23.3g Fat, 25.6g Protein, 375.9 Calories
-Soups and Stews – Once you’ve made a full pot of these dishes, just split the contents up into freezer bags, label them and you’re good to go.
-Chicken Soup a la Greque – Nutritional Info: One serving = 20.9g Carbs, 11.1g Fat, 27.2g Protein, 290.6 Calories
-Chicken Stew – Nutritional Info: One serving = 10.2g Carbs, 6g Fat, 19g Protein, 170.4 Calories
-Burgers – These recipes can be frozen either before or after they’ve been cooked, though we recommend freezing them before they’ve been cooked for better flavor.
-Inside Out Bacon Burger – Nutritional Info: One serving = 2.7g Carbs, 24.2g Fat, 49.7g Protein, 427.9 Calories
-Apple Turkey Burgers – Nutritional Info: One serving = 20.4g Carbs, 7.6g Fat, 20.9g Protein, 227.1 Calories
-Delicious Black Bean Burgers – Nutritional Info: One serving = 31.7g Carbs, 5.3g Fat, 8.2g Protein, 200.7 Calories
-Pancakes – These are our Eat This Recipe picks for High Protein and Savory Pancakes , all of which freeze and reheat very well.
-Protein Oatmeal Pancakes – Nutritional Info: One serving = 64.1g Carbs, 2.9g Fat, 48.5g Protein, 459.4 Calories
-Savory Broccoli Pancakes – Nutritional Info: One serving =11g Carbs, 8.8g Fat, 8.5g Protein, 153.3 Calories
-Cinnamon Peach Cottage Cheese Pancakes – Nutritional Info: One serving = 20.9g Carbs, 8.7g Fat, 12.9g Protein, 210.8 Calories
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ETM Kitchen Gear: Knives
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- As an added bonus, your wallet will thank you, too! Purchasing fruits, vegetables, meat and even cheeses whole and uncut is almost always cheaper per ounce than the pre-sliced, pre-shredded alternatives. The next time you’re at the store, look at whole carrots vs. carrot sticks, or the price of a whole roaster chicken compared to chicken breast tenders.
-First up: SAFETY
-If you’re not comfortable using a knife, any knife, or don’t have a lot of experience with them, PLEASE don’t rush into some Gordon Ramsay-esque chop-a-thon. Start small and start SLOW! Getting a handle (sorry, I couldn’t resist) on holding and maneuvering a knife with confidence will allow you to build the right habits and most importantly, AVOID injury. Moving too fast with a dull knife is a recipe for disaster. Trust me on this one, I cut myself more times than I care to admit before I resolved to make sure:
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-I’m working on a sturdy cutting board. (This is for the stability of everything and the longevity of your blade.)
-The knife I’m using is sharp. (Dull = slips = dangerous.)
-I can maintain a solid grip on what I’m cutting, keeping my fingers out of the way. (This is for your comfort and safety, plus you’re less likely to slip and smash what you’re cutting.)
-The hand I’m using to hold the knife is dry. (Again, less slipping, fatigue and fewer accidents.)
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-Now that you have the safety basics, let’s talk about what kind of knife you’ll want to get the best results.
-Different Types for Different Jobs
-Do a search on Google or Amazon for “kitchen knife” and you’ll see your options are endless. Style, price, country of origin, material, etc… Thankfully, you only need two when starting out. Yes, just two. One larger chef knife with a little more heft for cutting through tougher/bigger foods, and one smaller paring knife for more detailed work.
-This should come as a relief as it’s way too easy to drop a ton of dough on an elaborate set. Our friends at Lifehacker recommend steering clear of sets because they often lack in quality what they boast in quantity.
-Victorinox Fibrox 8-inch chef’s knife came up in almost every online conversation about starter kitchen knives, which is nice since it’s less than $50 on Amazon at the time of this post. Victorinox also makes a great paring knife for around $10. Other brands to consider, due to their reviews and reputations, are Henckels, Shun, Global and Wusthof. If all this feels like too much, find a kitchen supply store or a similar retailer that will let you, at very least, hold a variety of knives, if not use them to cut up up some produce. The way the handle feels, the length of the blade and requirements for storing and maintaining your new knife are just as important as price.
-Making Them Last
-The best way to keep a knife sharp and in good shape for a long time is … (drum roll)… to avoid doing things that dull the blade and break down the handle.
-Yes, this sounds way too simple, until you think about how often you’ve cut something on a tile countertop or plate, or tossed a kitchen knife into the dishwasher. Cutting on a non-cutting board surface leads to dulling the blade and also puts yourself and whatever your cutting on at risk. Most dishwashers introduce enough chemical, temperature and agitation problems to ruin the temper of your knife, break down the handle or just bang it into hard surfaces.
-Instead of forgetting about your knife when you’re done using it, I recommend hand washing it, drying it carefully and putting it away somewhere the blade won’t come into contact with anything else. This will ensure it keeps its sharp edge for as long as possible. When you notice your knife is losing its sharpness, it’s probably time to hone and/or sharpen the blade. There’s a big difference between the two: honing realigns the edge of the blade, while sharpening produces a new, clean edge. This video offers a simple explanation of both as well as recommendations. Honing can be done before each time you use your knife but you probably won’t need to sharpen it more than once or twice a year.
-I hope this post empowers you to expand your culinary horizons by getting better acquainted with a quality knife or two. Afterall, delicious and healthy recipes like Jicama Slaw and Paleo Chicken Pepper Stir Fry are waiting! If you have a favorite knife or brand of kitchen knife that has served you well, please tell us about it in the comments!
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ETM Kitchen Gear: Slow Cookers
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- Thu, 12 Jan 2017 18:27:13 +0000
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-Cooking for yourself is a surefire path to better eating and enjoying a more nutritious, healthy diet. If you’ve never cooked before or you’re just not as comfortable in the kitchen as you’d like to be, this ETM Kitchen Gear series is for you. We’ll cover the basics of how to navigate recipes, and explore tools and techniques that will help you feel more confident about preparing your own meals. With a little practice, you could be saving time, money and creating dishes you’re proud of, all while eating well and working toward your goals.
-Our first edition explores Slow Cookers . These convenient plug in pots offer hands off cooking and minimal prep time, and can be used to create meals that satisfy just about any palate and diet plan. Plus, if you’ve never woken up to the smell of fresh Ratatouille or White Chicken Chili wafting through your home, you’re missing out!
-Purchasing a Slow Cooker
-6 quart manual slow cooker from Crock-Pot is a great place to start. (You can also get one with a locking lid on Amazon .) The size will ensure you can approach most slow cooker recipes without adjusting them and give you plenty of leftovers from one cooking session. The simple interface means fewer features to figure out and, overall, less to worry about. Once you fall in love with slow cooking, you can splurge on high end models with advanced settings, travel kits and even smart phone enabled controls.
-Using a Slow Cooker
-The best part about slow cooking is the freedom it gives you to do other things while it makes your food. Work, exercise, chores, sleep… as long as you have a timer set to unplug it when it’s done, you’re free to go about your business. Some recipes are as simple as adding protein, spices and liquid before putting the lid on, while others require minimal prep work such as chopping vegetables or pre-browning/sautéing/boiling certain ingredients. You’ll find a nice variety of crock pot and slow cooker meals in our Food & Recipe Browser to try out.
-Before and After Cooking
-Most slow cookers are designed to work as both cooking and storage vessels which is great for saving time, planning your meals and storing your food. Let’s say you want to make Slow Cooked BBQ Ribs , but the timing isn’t right at the moment. Just prepare the ingredients in the slow cooker, refrigerate overnight, then set it to cook in the morning. The only trick here is making sure the cooker warms up a little on the counter before setting it to cook. The same goes for when you’re done cooking – simply let the cooker and the food cool off a bit before tossing it in the fridge, or you might throw off your fridge’s internal temp.
-Now that you have some basic know-how, here’s a great recipe to try out – Slow Cooker Carnitas .
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-This is a perfect example of how simple slow cooker recipes can be. If you have a favorite slow cooker recipe, add it to our Food & Recipe Browser . Happy (slow) cooking!
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Say Hello to 5 “New” Features in Your Free Account
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- Sun, 08 Jan 2017 16:00:06 +0000
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- Everyone here at Eat This Much knows what a challenge it can be to reach diet and nutritional goals. We also believe EVERYONE should have access to the tools and resources that make it easier to crush those goals.
-With this in mind, we moved five features from Premium to Free. Now everyone can benefit from a broader ETM service; one that provides more support than ever. Here’s a rundown of the new features you’ll get when you sign up for a free ETM account:
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-– Everyone has a calendar. Not only can you plan an entire day of meals, the calendar is an excellent way to track exactly what you’ve eaten, which brings us to…
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-– The “I Ate This” button. Clicking this next to any meal you ate will automatically track it in your calendar and keep that meal where it is if you want to regenerate the rest of your day.
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-– You can track “Your Stats and Progress.” This feature gives you the history of your caloric, macronutrient and micronutrient intake based on your meal plans so you can adjust it as needed or bask in the pride of sticking to your plan.
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-– Use the Restaurant Meal Search when dining out. Restaurant food can quickly derail your diet plan, but this search identifies healthy and on-target foods at local eateries. Just enter your location, or the name of a specific restaurant and presto! A list of possible meals at local restaurants that fit your targets.
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-– Alternative Meals make planning easier. Instead of clicking “Regenerate” over and over again to find a meal you like, just use the “List Alternative Meals” option under the “More” button to see a list of meals that fit your targets.
-If you haven’t seen these new features yet, log in and try them out!
-For even more meal planning awesomeness, our Premium Accounts Winter Sale
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Eat This Much Tutorial #1: Set Your Weight Goal and Personalize Your Food Preferences
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- Sun, 02 Apr 2017 00:59:53 +0000
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-Setting a Weight Goal
-(A quick word about choosing your weight goal – Sustainable, healthy weight loss does not happen overnight . The CDC and just about any health professional will recommend losing no more than 1 lb or about .5 kg per week. Doing so will help you keep it off longer and avoid gaining it back. Ask your doctor about it before you start just to be safe.)
-On Your Computer: Step 1: From the home page, click on that little “edit” pencil in the top left corner next to where it shows your “Most recent weight update.”
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-Step 2: In the window that opens, click on the “Want to set or update your weight goal?” link, enter your new weight goal, and then click the “Update weight goal” button before closing.
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-On your Android or iOS phone , (Android screenshot featured) updating your weight goal looks like this:Step 1: From the Planner Home screen, click the menu button in the top left hand corner to bring up all your options. Then scroll down and click on the “Update weight/goal” option.
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-Step 2: On the following screen, enter a new weight goal, click done, then scroll down to see your “Recommended changes for… ” your Nutritional Profile. Once you’re done making changes, click the “Apply Changes” button to update your new weight goal.
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-Personalize Your Food Preferences
-While you’re changing your diet, your tastes might change. You might suddenly find blueberries awful or discover that you LOVE brussel sprouts after trying a new recipe. Changing your Food Preferences to make ensure your meals reflect your tastes is easy. Here’s how:
-On Your Computer: Step 1: From the home page, click the “Settings” button on the right, followed by the “Food Preferences” option. This will reveal your Food Preferences page. At the top, in the “I want to eat…” section, you can update your “Primary diet type” selection and see “Recommended macro changes for…” your Nutritional Profiles.
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-Step 2: In the next section, you can refine for “Allowed substitutions” and adjust your daily grocery budget.
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-Step 3: From there, scroll down to the “I don’t want to eat…” section to add or remove specific foods and food groups from your meal plans. This can be done by typing it in the “Exclude keywords” field or by clicking on a food/food group in the lists below. If there isn’t a suggestion that already exists, you can type in any keyword and it will exclude recipes that match the keyword, either in the recipe name or list of ingredients. These changes will be reflected when you go back to the Diet Planner page and hit the “Regenerate” button.
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-On your Android phone, changing your Food Preferences looks like this:Step 1: From the Planner Home screen, click the menu button in the top left hand corner to bring up all your options. Then scroll down to the Food Preferences option. Then click anywhere in the “I WANT TO EAT…” section. Here you can update your “Primary diet type,” your list of Allowed Substitutions, and the see your list of “Recommended macro changes” for your Nutrition Profiles. When you’re done, scroll down to the “Apply changes” button to save it.
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-Step 2: From the Food Preferences screen, tap anywhere on the “I DON’T WANT TO EAT…” section to bring up your list of excluded foods and food groups. Clicking on a food under “EXCLUSION SUGGESTIONS” will add or remove it from your list. You can also type a food in manually to add it to your list of foods you don’t want to eat.
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Eat This Much Tutorial #2: Editing and Creating Your Nutrition Target Profiles
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- Sun, 02 Apr 2017 00:58:25 +0000
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-Editing Your Nutrition Target Profile
-On Your Computer: Step 1: Starting on the home page, scroll down to your current day’s meal plan summary and click on the “My Nutritional Targets” button located under your “Current nutrition targets” details – the carb, fat, protein and calorie stats for the day. NOTE: Your nutrition target profile might be named something different if you chose to personalize the title when you signed up, but the button will be located in the same place.
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-Step 2: In the drop down that opens, click on the “Edit targets for ‘My Nutrition Targets'”
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-Step 3: In the window that opens up, you can adjust the title of your Nutritional Profile, the description, and check with out Nutrition Calculator if you need help estimating your targets. Then you can adjust the total number of calories for the day and the quantity of macros in your diet as either a range or a percentage of your calories. Each of your macro settings is adjustable as well.
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-Step 4: You can also set limits for sodium and cholesterol, and set a goal for your daily fiber intake. Make sure to hit the “Save Changes” button when you’re done editing.
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-On your Android or iOS phone , (Android screenshot featured) editing your nutrition target profile looks like this:Step 1: From the Planner Home screen, click the “My Nutrition Targets” on the right hand side of the screen, above your Current Diet Stats. On the next screen, click the 3 dots menu on the right hand side of the nutrition profile you want to change and click “Edit.” Remember , your nutrition target profile might be named something other than “My Nutrition Targets.”
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-Step 2: Once your nutrition target profile opens up, you can edit the title of your profile, the description and the calories.
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-Step 3: Scroll down from there and you can adjust your macronutrient targets as either a range or a percentage of your calories. You can also toggle on and off limits for sodium, cholesterol and change your goal for daily fiber intake. Don’t forget to hit the “Save” button in the top right corner when you’re done editing.
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-Creating a New Nutrition Target Profile
-Let’s say you want to create a new nutrition target profile because you want to try out a different combination of macros for a week, or you want to change up your caloric needs for days when you hit the gym. This is where having more than one nutrition profile comes in handy. Here’s how to make a new one:
-On Your Computer: Step 1: Starting on the home screen, click on your current nutrition target profile and then click the “Create new targets” button.
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-Step 2: In the window that opens, you can input the title, description and and calorie total for your new profile. You can also adjust your macro and micronutrients, in addition to your fiber intake goal. Make sure to click “Save” when you’re done to ensure your new profile shows up on the home screen as an option.
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-On your Android or iOS phone , (Android screenshot featured) creating a new nutrition target profile looks like this:Step 1: From the Planner Home screen, click on your current nutritional profile, then click on the plus sign in the top right corner. A new and blank nutrition profile will open, allowing you to input the title, description and calories.
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-Step 2: Scroll down to adjust the macronutrient targets, either as a range or a percentage of your calories, the micronutrient targets and your fiber intake target. Click the Save button in the top right corner to finish creating your new nutrition target profile.
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Eat This Much Tutorial #3: Getting Meals You Like, Part 1: How to Regenerate Meals, Favorite and Block Foods
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-Regenerate Meals
-This is the simplest way to get a new meal in your planner and there are two main ways to do it – regenerate your entire day OR regenerate individual meals.
-On Your Computer: Regenerating Your Entire Day – Just click that big orange button on the right that says “Regenerate” and watch your entire day refresh with new meals. NOTE – Premium Account members can regenerate an entire week at a time!
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-Regenerating a Single Meal – Each meal type comes with a “shuffle” button next to it that will regenerate just that meal. Clicking on it won’t impact the rest of your day’s meal plan. You can also hover over individual meal items to reveal a “shuffle” button on the left that will regenerate only that item.
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-On your Android or iOS phone , (Android screenshot featured):Regenerating Your Entire Day – This is just as simple as it is on desktop. Just click the “Regenerate” button on the right hand side above your meals and watch them all refresh.
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-Regenerating a Single Meal – Swipe right on the meal type name and you’ll see the blue shuffle icon appear, indicating that a new meal is on its way.
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-How (and why) To Favorite Foods
-When you Favorite a food in Eat This Much, it tells our algorithm to add this food to your meals more often. This is different from Adding a Recurring Food to your meal plan (which we cover in Part 2 of this tutorial ) but using both will give you the best meals over time.
-On Your Computer: Step 1: Simply click on the heart next to each food item to add it to your Favorites. If you want to remove the food from your Favorites, just click the heart again.
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-Step 2: To review your Favorites, click on the Settings button on the top right, then click on the “Blocked/Favorited” option. From this screen you can delete foods from your Favorites list.
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-On your Android or iOS phone , (Android screenshot featured):Step 1: Just like on desktop, simply click on the heart next to each food item to add it to your Favorites. If you want to remove the food from your Favorites, just click the heart again.
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-Step 2: To review your Favorites, click on the side menu and scroll down to your Favorites list. From here you can review your Favorites and edit the list to remove foods you don’t want any more.
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-How (and why) To Block Foods
-Beyond the obvious allergies and dietary restrictions, there are plenty of reasons to block foods from being added to your meal plan. Perhaps you’re sick of eating eggs and don’t want them to show up for a while. Or maybe you want to see how your weight changes if you omit bread from your diet. Blocking foods is a great way to hone your diet plan and can be used for permanent or temporary changes. Here’s how:
-On Your Computer: Step 1: Hover over any food item in any meal to reveal the its options on the left hand side then click on the Block option. Clicking the Block option a second time will remove the items from your Blocked Foods list.
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-Step 2: From the home page, click on the Settings button on the right and select the “Blocked/Favorited” option to reveal your list of blocked foods, where you can review and delete items.
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-On your Android or iOS phone , (Android screenshot featured):Step 1: Click on any food item to reveal its options page, then click on the “BLOCK” option on the right hand side. Clicking the “BLOCK” option a second time will remove the food from the Blocked list.
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-Step 2: From the Planner home screen, click the menu button in the top left hand corner to bring up all your options. Then scroll down and click on the “Blocked” option. From here you can review your Blocked foods and edit the list to remove foods you want to unblock.
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Eat This Much Tutorial #4: Getting Meals You Like, Part 2: Add a Recurring Food
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- Sun, 02 Apr 2017 00:56:58 +0000
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-Setting Up a Recurring Food
-There are two methods for adding foods to your Recurring list; foods that are already in your planner and foods in our database.
-On Your Computer: Method 1 – From your planner
-Step 1: From the home page, hover over any food item to reveal the additional options for it on the left hand side. Click on the circle icon to set that food to recur.
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-Step 2: In the window that opens, choose the meal type you want to see this food recur in and choose whether you want it to recur “Often” or “Always.” As those names suggest, choosing “Always” will make that food appear in every plan for that meal type, and choosing “Often” will make it appear significantly more than other foods.
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-Step 3: Next, choose the amount and units you’d like for the recurring food, then click the “Add to meal” button to see the changes before closing the window.
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-On Your Computer: Method 2 – From the Food Bank.
-Step 1: From the home page, click on the “Recurring Foods” button to open up that portion of your profile. Then click on either the arrow tab in the top left corner, or the “Search foods” button on the left. Both actions will open the Food Bank sidebar.
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-Step 2: Once the Food Bank is open, you can search for foods in Recipes, Generic foods, Branded foods, Favorites, Custom recipes, Custom foods, Restaurant foods and your Pantry. Once you find a food you want to set as recurring, simply drag that food to the meal you want it to recur in.
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-Step 3: Once you’ve placed the food, adjust its settings to the frequency and amount you prefer. By default, the food you’ve added will be set to recur “Often,” so if you want it to recur “Always” in that meal, use the drop down to make that adjustment and update the serving size.
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-From your phone, adding a recurring food follows the same two methods as on your desktop; foods already in your meal plan and foods from our database.
-On Your Android or iOS phone , (Android screenshot featured) – Method 1: From your plannerStep 1: From the Planner Home screen, click on a food in your meal plan you’d like to set as recurring to open up its options. Then click on the “Recur” button in the upper right hand corner.
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-Step 2: On the following page, you can adjust the meal type you’d like it to recur in, the frequency, the amount and the units. Then click “Add recurring food” to see the update on the bottom of the page.
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-On your Android or iOS phone , (Android screenshot featured) – Method 2: From the Food BankStep 1: From the Planner Home screen, click the menu button in the top left hand corner to bring up all your options. Then scroll down and click on the “Recurring foods” option. On the resulting page, click the plus sign in the top right corner.
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-Step 2: After clicking the plus sign, browse through the food bank sections at the top of the screen for a recipe or food you want to set as recurring. The sections include Recipes, Generic Foods, Restaurant Foods, Branded Foods, Custom Recipes, Custom Foods and Favorites.
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-Step 3: Once you’ve found a food a food you want to set to recurring, click the “Add” plus sign on the right hand side, then click on the meal you want to add it to, in this case, Lunch.
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-Step 4: After the food has been added to the meal you want, click on the food to adjust its settings, including the frequency, amount and units. When you’re done, click the back arrow in the top left corner. NOTE: The planner will choose the amount of the food by default so if you want it to be something specific, don’t skip this step.
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Eat This Much Tutorial #5: Getting Meals You Like, Part 3: How to Add Custom Recipes and Foods
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- Sun, 02 Apr 2017 00:55:29 +0000
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-Adding a Custom Recipe
-Note: A recipe’s ingredients must all be basic foods, but those basic foods can be custom foods if you want to create custom ingredients.
-There are two ways to open up a new custom recipe page; from your planner home and from the Recipe & Foods Browser.
-On Your Computer:
-Step 1A, Using the Search Foods button: From your home page, click on the “Search Foods” button at the top of your day’s meal plan. This will open the sidebar Food bank menu. The click the “Custom Recipes” link, followed by the “+ Add new recipe” button. This will open up a new recipe page.
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-Step 1B, Using the Food & Recipe Browser: From your home page, click on the “Browse foods” link at the very top of the page. When the Food & Recipe Browser opens, click on the “+Create a recipe” button on the left hand side to open up a new recipe page.
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-Step 2: Now that the new recipe page is open, you can add an image, enter the recipe title, description, prep time, cook time, number of servings, what the quantity of a serving size is, and select the most appropriate category. You’ll also be asked to designate the recipe as either a side or main dish, a breakfast food or not, and whether or not the recipe can easily be made for a single serving and if it keeps well.
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-Step 3: The first way to enter ingredients into a new recipe is to add them as text. Once you add them and click the “Parse” button, review the results and click the “Accept Matches” button to add the ingredient to your list.
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-Step 4: The second way to add ingredients is to drag them from the sidebar menu. Open the sidebar menu by clicking the arrow in the top left corner of your screen and search for an ingredient. Once you find it, simply drag and drop it into your ingredients list and add notes or adjust the quantity, if you want. You’ll notice that the Recipe stats on the right will update as you go.
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-Step 5: In the Directions section, start with the first text box and use the “+ Add a direction” button to add a new text box for each step. When you’re done adding directions, click the “Save changes” button to see your finished recipe.
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-On Your Android or iOS phone , (Android screenshot featured):Just like on desktop, there are two ways to add a new custom recipe on your phone; from your planner home screen and from the main menu.
-Step 1A, Using the home screen plus button: From your home screen, click on the “+” in the top right corner, then click “CREATE” on the following screen. When the choice comes up, choose “Custom Recipe.”
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-Step 1B, Adding to the Custom Recipes list: From your home screen, click the menu button in the upper left corner and scroll down to “Custom foods/recipes.” On the next page, click the “+ ” sign in the top right corner, then click “Custom Recipe” on the next prompt.
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-Step 2: Once you have a new custom recipe page open, fill in the title, description, prep and cook times, the number of servings the recipe yields, the serving size, category, dish type, and if the recipe is good for breakfast,single serving preparation and leftovers.
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-Step 3: Next, click on the “+Add ingredient+” button to bring up the Food Bank where you can search through the various sections or type in an ingredient directly. Once you find it, click on the “Add +” of the ingredient on the right to add it to your recipe. Once added, click on the recipe to view its nutritional information and adjust the quantity required for your recipe.
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-Step 4: After adding all your ingredients, click the “+Add direction+” button to enter as many new steps as you need for your recipe. Once you’re done adding the directions, click the “Save” button and your new custom recipe will appear on the next page. From there, you can click on your recipe to edit it.
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-Adding a Custom Food The process for adding a custom food is nearly identical to that of adding a custom recipe in terms of navigating both the desktop and phone interfaces. On desktop , simply click the “Custom Foods” option from the sidebar menu, the click the “Add food” button. On your phone , choose the option for “Custom Food” instead of “Custom Recipe” after you’ve clicked into the side menu and selected “Custom foods/recipes.”
-It’s important to note that our generator does not automatically use your basic custom foods when building meal plans, but you can add it as a Recurring Food, or as an ingredient in a Custom Recipe. Lastly, when creating your own custom foods, you’ll need to enter the calories and the amount of each macronutrient. This ensures our algorithm can line up the right amount of calories per macronutrient (4 calories per gram carbs and protein, and 9 calories per gram fat.)
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Eat This Much Tutorial #6: Editing and Creating Custom Meal Types
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- Sun, 02 Apr 2017 00:54:07 +0000
- /blog/?p=280
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-Editing Your Existing Meal Types
-On Your Computer: Step 1: Scroll down to the meal you’d like to edit (Breakfast in this example), and click anywhere on it’s name or the settings gear. In the resulting drop down, click the “Edit Breakfast’s options” link.
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-Step 2: In the window that opens, you can edit the Meal Name, the amount of time you can devote to that meal, and whether you “Can’t cook,” “Can cook,” or “Must cook” the meal. The amount of time you can spend cooking and the “Can’t,” “Can,” “Must” cook options are a valuable setting when adjusting your meals for your schedule and your cooking goals.
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-Step 3: Use the next drop down menu to choose how complex you want the meal to be. Then use the slider to adjust the size of your meal between “Tiny,” “Small,” “Normal,” “Big,” and “Huge.” You can also select whether you want some, only or no breakfast foods for the meal.
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-Step 4: Update how many people the meal is for using the Family Meal option. NOTE – This feature is most useful to Premium Account users who can sync their meal adjustments to the ingredients on their grocery list. If you’re using a Free Account, you can still click on a recipe after adjusting this meal setting for more than one person and see the ingredients scaled proportionately. We have an entire tutorial dedicated to the Family Meal option here .
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-Step 5: Choose whether you want to only use recurring foods for this meal. Using this option requires that you’ve already selected and saved recurring foods for this meal. This is a great time and energy saving option that you can read more about in this tutorial .
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-Step 6: “Click the Save meal type” button when you’re done making edits.
-On your Android or iOS phone , (Android screenshot featured), editing your existing meal types looks like this:Step 1: From the Planner Home screen click on the name or the settings gear of the meal type you want to adjust. This will bring up a list of all your current meal types. Select the 3 dot menu on the right hand side of the meal type you want to edit, in this case, Lunch, and select “Edit.”
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-Step 2: On the following screen, click on the field or drop down of any of the options to adjust them. Just like on desktop, these include the Meal name, Meal size, Complexity, Available time, Cooking restrictions, Breakfast food options, the number of people the meal is for, and whether or not the meal is comprised only of recurring foods. When you’re done making edits, click the “Save” link in the top right corner.
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-Creating a New Meal Type
-Want your meal plan provide a specific type of post workout snack for you? Or maybe you want to tackle mid-afternoon hunger with a “second lunch” of sorts? Creating new meal types is the easiest way to ensure your caloric and macro needs are satisfied according to your schedule, goals and cooking preferences. Here’s how to create a new Meal Type:
-On Your Computer: Step 1: Scroll down to any of the meals in your plan and click anywhere on the name or settings gear next to one. In the resulting drop down, click the “Create new meal type” button at the bottom.
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-Step 2: Just like when editing an existing meal type, you can adjust the title, the amount of time you have to devote to the meal, whether you “can’t,” “can,” or “must cook the meal, the meal complexity, the meal size, the inclusion or exclusion of breakfast foods, how many people the meal is for and if the meal should comprise only of recurring foods. When you’re done creating your new meal type, click the “Save meal type” button at the bottom.
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-On your Android or iOS phone (Android screenshot featured), creating a new meal type looks like this:Step 1: From the Planner Home screen click on the name or the settings gear of any of your existing meals. On the following page, click on the plus sign in the top right corner.
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-Step 2: On the following screen, give your new meal a name in the top field, then use the drop down and toggle options to adjust the following: Meal size, Complexity, Available time, Cooking restrictions, Breakfast food options, the number of people the meal is for, and whether or not the meal is comprised only of recurring foods. When you’re all done setting up the meal options, click the save button in the top right corner to finish creating the meal.
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-Something to note… When you create a new meal type, whether on desktop or mobile, the system will replace the meal you clicked on to create a new meal with the one you just created. If you look back at the last step of both videos about creating new meal types, you’ll notice that a meal has been replaced with “PM Snack.”
-This happens because creating a new meal type is not the same as adding another meal to your day. If you’re current profile only has three meals per day, and you create a fourth meal type, it will not add a fourth meal, simply swap it in for an existing one. The following videos show how to change your meal type for a given meal of the day:
-On your desktop: Click on the meal name or gear you’d like to change and choose from any of the meal types in the drop down that appears.
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-On your Android or iOS phone (Android screenshot featured):Click on any of your current meals to reveal your full list of meal types. Then click on any of the other meal types to swap them out.
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Eat This Much Tutorial #7: Time Savers – Listing Alternative Meals & Dragging Foods
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- Sun, 02 Apr 2017 00:53:39 +0000
- /blog/?p=467
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-One of the hallmarks of the Eat This Much system is the amount of time it saves you when you want to build a healthy meal plan. We even have features that help you save time while you’re saving time! Rather than wait for the generator to produce the perfect meal for you, the list of alternative meals and food dragging options are great time savers. Here’s how they work:
-Listing Alternative Meals
-On Your Computer: Step 1: From the home page, scroll down to the meal for which you’d like to view all the alternatives and click on the “More” button next to it. Then click on the “List alternative meals” option.
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-Step 2: On the resulting page, you’ll see your current meal and a list of alternatives. Browse through the alternative meals and their nutritional information until you find one that best fits what you’re looking for. (Note that not every single meal will be an exact replica in terms of calories and macros as the one you’re replacing.) Once you find something you like, click the blue “Replace with this meal” button to see it moved into your diet planner.
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-On your Android or iOS phone , (Android screenshot featured,) listing alternative meals looks like this:Step 1: From the Planner Home screen, select the meal you’d like to view alternatives for and click the 3 dot menu button on the right hand side. Then select “View Alternatives” from the resulting dropdown menu.
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-Step 2: On the resulting page, scroll through the alternative meals until you find something you like. Then click the blue “REPLACE WITH THIS MEAL” button for it and you’ll see it replace your old meal in your plan.
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-Dragging Foods
-On Your Computer: From the planner home screen, scroll down so the meal you want to add a food to is visible. Then open the sidebar foodbank by clicking the arrow in the upper left hand corner. Once you find a food you want to add, simply click and drag it to that meal. This process is the same whether you want to add a generic food, recipe, custom recipe, custom food, branded food, restaurant food or favorite food.
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-On your Android or iOS phone , (Android screenshot featured,)The “dragging” option isn’t available for mobile right now, but adding a food from our foodbank to your meal is just as simple.
-From the Planner Home screen, click the big “+” in the upper right hand corner to bring up the “Add a food/recipe” page. Once you’ve chosen a food to add, click the “Add +” on the right hand side of the food. On the resulting page, simply click on the name of the meal you want to add it to and you’ll see it included in your meal plan. Just like on Desktop, this works the same whether you want to add a generic food, recipe, custom recipe, custom food, branded food, restaurant food, favorite food or anything else in our food database.
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Eat This Much Tutorial #8: Tracking What You Eat and Your Progress
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- Sun, 02 Apr 2017 00:52:14 +0000
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-The real linchpin of making progress toward your diet and nutritional goals is tracking your efforts. How else will you know if what you’re doing is working? More importantly, how will you know which part of your plan is having the greatest impact? Marking what you’ve eaten and tracking your progress are easy with Eat This Much. Here’s how to do it:
-Marking a food as eaten
-On Your Computer:
-Step 1: From the homepage, scroll down to any one of your meals or snack and click the “I ate this meal” link on the upper right hand side of the food items. It will turn green when you do. If you want to undo it, just click the link again. The “I ate this meal” link works for any food in your plan, whether it was generated, dragged from the side bar or added as a custom recipe/food.
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-Step 2: A nice part of the “I ate this meal” feature is that marking a meal as eaten will lock it down for the day. That means you can regenerate all the other meals using the big orange button, and the meals you’ve marked as eaten won’t change. Note the little green padlocks that appear next to the “I ate this meal” links.
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-On Your Android or iOS phone , (Android screenshot featured):Step 1: From the planner home, slide the meal header to the left to reveal the “I ate this” option. When you do, a check mark will appear and it will turn green. On the meal header, the calorie total will turn green and a padlock will appear next to it indicating that you’ve marked it as eaten. Just like on desktop, simply swipe left again and click the “I ate this” section to undo it.
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-Step 2: Once you’ve marked a meal as eaten, it will remain locked if you want to Regenerate the rest of your day.
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-Tracking your progress
-This portion of Eat This Much offers a ton of useful information, no matter what your diet or nutrition goal is. At the time this tutorial was made, the Tracking Stats and Progress was only available on the desktop version of Eat This Much, but adding this feature to our mobile version is high on our list of updates. As soon as we add it, we’ll let everyone know!
-Step 1: From the homepage, click the “Your stats and progress” button on the top right hand side of the screen. The top graph on your stats and progress page is your weight. This graph includes a button to update your current weight or weight goal. It shows the plotted progression of your weight goal over time as well as your actual weight change over time. You can use the legend on the bottom left to isolate just your actual weight progress or just your goal weight progress.
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-Step 2: The next chart down is “Your calorie intake and adherence over time.” This demonstrates your Target calories (based on your nutrition targets,) your Tracked calories (based on meals that you tracked using the “I ate this” feature,) and Planned calories, which is the total number of calories assigned for the day by our generator or by what you added to your plan. Your Planned calories and Tracked calories will be the same number on days when you mark all your meals as eaten.
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-Step 3: The next chart is “Your macronutrient intake over time.” It splits up your macros into tracked and not. You can view each individual macro, tracked or not, by clicking the titles in the legend on the bottom left.
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-Step 4: The last chart tracks “Your micronutrient intake over time” and displays the daily total of 23 micronutrients. Just like the charts above, you can isolate a single micronutrient by clicking on it in the legend.
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Eat This Much Tutorial #9: Finding and Adding Restaurant Meals
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- Sun, 02 Apr 2017 00:51:35 +0000
- /blog/?p=398
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-Sticking with a meal plan doesn’t mean you’re chained to your kitchen. Nor does going out for a meal mean your calorie or macro total is shot for the day. With the “Find nearby restaurant meals” feature, you can let someone else do the cooking and cleaning and still stick to your meal plan.
-At this time this tutorial was made, this feature was still only available on the desktop version of Eat This Much, but adding this feature to our mobile version is high on our list of updates. As soon as we add it, we’ll let everyone know!
-On Your Computer:
-Step 1: From the homepage, click on the “More” button next to any meal for which you’d like to find a restaurant meal instead. Click the “Find nearby restaurant meals” button in the drop down.
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-Step 2: In the window that opens, you’ll see options for your location, search radius, viewing and editing your nutrition targets for the meal, plus a field to search for a specific restaurant.
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-Step 3: Once you’ve filled in your location and search radius, the results will appear in both the list on the left and in the map on the right. The results in the list can be sorted by the two buttons; Best nutrition match (by default,) or Restaurant name. When sorted by restaurant name, click the plus sign on the left side of the restaurant to reveal all the meals from that restaurant that could fit in your nutrition targets.
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-Step 4: You can shift the map around and click “Redo search in map” to refresh the results based on the area you’ve selected. Clicking on a restaurant in the map will bring up a “Show meals from this restaurant” button, which, when selected, will reveal only meals from that restaurant in the list of results on the left.
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-Step 5: Once you find a meal you like that fits your plan, click the button above it that says “Replace with this meal from…” and you’ll see your selection added to your meal plan on the next page.
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Eat This Much Tutorial #10: Family and Couple Meal Planning
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- Sun, 02 Apr 2017 00:50:13 +0000
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-The path to a better diet and nutrition isn’t always traveled alone. Your significant other, spouse, roommate, children, parents, relatives, coworkers, etc., might want to join you, or even ask you to join them. If you’re in charge of cooking and meal planning for more that just yourself, and you use a Free Eat This Much account, the Family Meal setting is a great way scale up your ingredients and cooking instructions. For those with a Premium account, the Family Meal setting will also scale up your Grocery List, making it a huge time saver.
-In this tutorial, we’ll cover what the Family Meal setting can and can’t do, then show you how to change the setting in your account.
-So… What does the Family Meal setting do?
-By default, all meals are set up to accommodate one person, but you can change that to make your meals large enough for up to nine people. Doing so changes the amount of ingredients and gives you additional preparation instructions. For example, if you set Lunch to be for 2 people and lunch tells you to eat a single turkey sandwich, your ingredients list will contain the ingredients for 2 turkey sandwiches with instructions to make 2 of them, but only eat 1. You’ll also see scaled up nutritional information for the meal which makes doing the math on how much gets eaten much easier.
-And what doesn’t the Family Meal setting do? The Family Meal setting can’t take into account your roommate’s aversion to asparagus, so it’s important to include everyone’s likes and dislikes in your Food Preferences, which we cover in this tutorial
-Simple Method: Set the planner’s nutrition targets to match whoever’s targets are the lowest of the two of you. So if you want to eat 2200 calories, and your diet partner wants to eat 1800 calories, set the planner’s targets for 1800 calories. Next, set every meal to accommodate 2 people (assuming you want to eat mostly the same things.) Then you’ll need to add an extra 400 calories to your day to make up for the difference (1800 + 400 = 2200). The easiest way to do this is to just have an extra meal every day that’s around 400 calories, like a small sandwich or protein shake.
-This works best if your calorie difference isn’t huge, and you don’t mind keeping your meal with the extra calories consistent. If you want to track those extra calories, flip the targets around. Set the planner to target your 2200 calories, and then set your foods to recur “always” in a meal that only uses those recurring foods. This way you can still account for the calories in a meal that your diet partner won’t eat.
-Less Simple Method: You can also try adding together your calorie targets with the other person, and then dividing the meals by the proportion of calories you each need. So if you want to eat 3000 calories and your significant other only wants 1500 calories (maybe you’re trying to get huge and you S.O. wants to get cut), tell the generator you want 4500 calories and split the meals in a 2:1 ratio. This can get a little complicated if your calories don’t divide into a nice, even ratio, so we generally recommend the first method. If you follow this method, you’ll want to make sure each meal is set to plan for 1 person, since the calorie targets already account for both people.
-While these methods aren’t perfect, we think you’ll find them very helpful as we work on a better solution. In the meantime, here’s how to access the Family Meal setting:
-On your Computer: Step 1: From the homepage, click on the meal you’d like to update and click the “Edit options” button in the drop down. In the page that opens, you’ll find the “Family meal” setting second from the bottom which allows you to set your meal to accommodate up to nine people. When you’re done, click the “Save meal type” button.
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-Step 2: Once you’ve updated the meal type, hover over a food item in that meal to reveal the “More info” link and click on it. In the window that opens, you’ll find three blue buttons above the ingredients list that demonstrate how much to prepare, how much you’ll eat and how much the original recipe calls for.
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-On Your Android or iOS phone , (Android screenshot featured):Step 1: From the planner home, click on the name of the meal you’d like to update, then click on the three dot menu of that meal on the resulting page and select “Edit.” You’ll find the Family Meal option near the bottom of the next page. When you’re done updating, click the save button in the upper right corner of the screen.
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-Step 2: After updating the meal setting, click on a food item in that meal to reveal its ingredients and instructions. Just above the Nutrition section, you’ll see an “AMOUNT TO EAT” option and an “AMOUNT TO PREPARE” option. Scroll down further and you’ll see the ingredients have been scaled as well.
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How 5 months of daily alcohol tracking has improved my diet, weight and overall health
- Mon, 03 Aug 2020 04:53:34 +0000
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- This is a guest post from Nick Allen, founder of Cutback Coach. He’s built a tool to help anyone who regularly drinks alcohol build mindfulness around when and how much they drink. His goal is to help people continue to enjoy drinking, while optimizing their habits to achieve goals like losing weight, sleeping better, improving energy levels and saving money.
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-This aligns well with the goals of Eat This Much as a whole, and if you think this is a tool that will be valuable for you, EatThisMuch members and readers can get a free month of Cutback Coach to build healthier drinking habits by clicking here.
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-Just over 5 months ago I set out on a mission to improve my drinking habits, with the belief that cutting back on my alcohol consumption could be a keystone habit for improving my overall health and quality of life. I didn’t feel like my drinking was out of control — and had no desire to quit entirely — but I was noticing the effects of alcohol more in the form of bad nights of sleep, feelings of low energy and lost productivity, and a beer belly that was becoming harder and harder to keep off.
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-After reading Atomic Habits by James Clear
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-“All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow.”
-James Clear, Atomic Habits
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-Clear continues by advocating for focusing on the system vs. the goal, stating “You do not rise to the level of your goals. You fall to the level of your systems.” With this advice in mind, I built Cutback Coach , a simple text message-based system to keep me on track with logging my daily drinks and dry days. I found that tracking via text was a lot easier for me than remembering to open an app each day, so this became the basis of my atomic system for improving my health.
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-In the first few weeks, I was surprised to find that my starting alcohol intake was over 30 drinks a week, with just 1-2 dry days. Here’s what my stats looked like in the first week of tracking:
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-Starting stats (week of 2/24/20)
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-Total weekly drinks: 31
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-Total weekly dry days: 2
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-Alcohol calories per week: 4,650
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-Poor nights of sleep from drinking: 5
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-Money spent on alcohol: ~$155/week
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-The calories and sleep metrics were the ones that really stood out to me. I was effectively adding 2 extra days of eating to my week in the form of alcohol, and costing myself less optimal sleep most nights of the week. Just this awareness served as great motivation for me to cut back.
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-Things started out slowly as I got into the groove of tracking, but as I stuck with the process each week, my consumption started trending in the right direction. Here’s how my total drinks and dry days have trended since:
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-5 months of daily tracking later, I’ve been able to make a huge impact on my overall consumption, and I’m feeling the health benefits. Here’s what a typical week looks for me now:
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-Last week’s stats (week of 7/13/20)
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-Total weekly drinks: 14
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-Total weekly dry days: 4
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-Alcohol calories per week: 2,100
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-Poor nights of sleep from drinking: 3
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-Money spent on alcohol: ~$70/week
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-Even more important than the stats directly related to alcohol were the indirect benefits I’ve started to experience as drinking became a smaller part of my weekly routine.
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-I wake up with more energy, making it easier for me to find the motivation to exercise
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-With fewer nights where my drunchies got the best of me, and fewer mornings waking up feeling hungover and craving greasy food, my overall diet has improved dramatically
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-Adding a couple dry days to my week has led to increased productivity , with more clear hours in the day to focus on what was most important
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-As I got into the process of drink tracking, my weight trend followed a similar curve to my drinks, reflecting the impact of the direct and indirect lifestyle benefits mentioned above.
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-Taking my first week as a baseline, the health improvements from the small behavior change of tracking and optimizing my weekly alcohol consumption have been massive.
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-What this means for my health (and wallet)
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-I’ve cut calories from alcohol by 2,550 per week (basically a full day of eating)
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-I’ve lost 14 pounds — and have been able to keep the weight off
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-I’m exercising 2 more times a week on average
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-I’ve added 2 extra nights of uninterrupted sleep to my week each week
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-I’m saving almost $100 a week that previously went to booze
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-I still enjoy drinking, and as you can see from my trend chart above I do have heavier drinking weeks here and there. The difference is that now I feel that my habits are on my terms, and I’m much more mindful about when I decide to drink, and how much.
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-Interested in seeing how small changes to your drinking habits can have a huge impact on your diet, weight and overall health? I invite you to join Cutback Coach to get started!
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Mastering Meal Planning Part 6: Set Goals You’d Be Embarrassed to Miss
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- Wed, 22 Mar 2017 09:54:43 +0000
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- appearing easy to accomplish. Many times we set goals that are so far beyond our comfort zone they’re too distant to work toward. But if you didn’t reach for a habit or action outside your comfort zone, it wouldn’t be a goal for change, right?
-Here is where the delicate art of goal setting comes in. Luckily there’s a tip for turning around any failed diet nearly 100% of the time.
-Set goals you’d be embarrassed to miss.
-Imagine your goal as a foundation upon which you’ll build more and more good habits and, more importantly, a feeling of accomplishment. The easiest way to build this foundation is to set goals that will actually happen .
-Take, for example, the “Five-A-Day” mantra that’s been promoted by various health organizations for nearly three decades. You’d think that eating enough vegetables and fruits to satisfy it would be easy, right? Not so fast – a recent report by the CDC concluded that only 1 in 10 Americans gets the recommended daily serving, and that INCLUDES potatoes prepared as chips and fries.
-With that in mind, how confident are you that you could start eating five servings of fruits and veggies a day? It’s only 3 cups worth of food, so what’s the big deal? The answer depends entirely on how far that goal sits beyond your comfort zone.
-If a goal you choose is close enough to your comfort zone that you’d be embarrassed to tell a friend or family member you failed to hit it, you’re in the right place!
-The biggest benefit to these goals is the immediate feeling when you DO achieve them . That’s the kind of motivation that will keep you going. Here are some great examples of “too-easy-not-to-hit” goals:
-Eat 1 piece of fruit every day • Walk 5 minutes before work • Pack a lunch • No pizza for a week • 1 meat free dinner a week • 1 serving of veggies before every meal • No take-out Tuesdays • Switch to 0 calorie drinks • Grocery shop and cook 3 times a week • Buy groceries in bulk • Keep a food diary for 3 days • No eating in the car • Substitute healthier cooking oils • 1 strict day per week • No carbs after 7pm • Skip alcohol on weekdays • Learn and cook 1 new recipe per week.
-So what’s a too-simple-to-miss goal you could set today? Tell us about it! It only takes 21 days to make a habit stick, so even if you’re starting from zero today, you could be standing on top of your newly built foundation before you know it.
-Up Next – Mastering Meal Planning Part 7: Keep Chugging Along! (Tips to Make It Work)
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5 Easy Ways to Get More Fiber in Your Diet
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- Thu, 09 Mar 2017 21:44:44 +0000
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- studies connecting diets high in fiber to weight loss, positive connections have also been made regarding lowering cholesterol, regulating blood sugar and addressing a variety of digestive issues. Unfortunately, most people don’t hit the 25 – 35 grams of fiber recommended daily.
-If increasing the amount of fiber rich foods in your diet sounds like a hassle, you’re in luck. Eat This Much provides a setting in your Nutrition Profile specifically for hitting a fiber intake target. We also have an expansive Food Bank that lists the fiber content of hundreds of common foods and recipes. Now that you’re all out of excuses, check out these super easy ways to add more fiber to your diet.
-Ditch the white stuff
-Skip this in favor of something with more substance.
-White bread and white rice look and taste the way they do because they’ve been stripped of their fiber. Just look at the difference in grams of fiber per serving between a cup of white rice and brown rice . That’s a six fold increase of fiber you’re missing out on by not switching from white to whole grain. The same can be said for white and whole wheat breads, though the difference isn’t as big. When you’re out shopping, look for breads that are higher in fiber, like this one , or switch to a high fiber tortilla to mix things up.
-Plan fruit and veggies as your snacks
-Crudite – funny word for a great snack.
-Making high fiber foods a priority doesn’t have to mean eating salad for every meal. As cliche as it might sound, adding something as simple as raw carrot sticks as a snack to your meal plan can make a big difference. 1 cup of baby carrots brings over 7 grams of fiber to the table. Other high fiber snacks to you may not have thought of include raw jicama (6.4 grams per cup,) and raw pear (one medium contains 5.5 grams.)
-Eat more beans
-So many choices… so much fiber.
-Legumes are an excellent source of fiber and can be added as both main meals and snacks in your diet plan. We’ve talked about how awesome lentils are, in part because one cup provides over 20 grams of fiber. Chickpeas make a great snack , dip , and main dish all while offering 24.4 grams of fiber per cup. Split peas , though not technically a legume, provide over 16 grams of fiber per cup, cooked, and make an excellent soup. Beans are also a high protein alternative to lean meats if you’re looking to add more vegetarian dishes to your meal plan.
-Blend flax and chia seeds into your shakes
-The tiny seed that packs a ton of nutrition.
-Your basic protein shake is a fantastic choice post workout or when that afternoon snack attack hits, but it’s also a missed opportunity to boost your fiber. Flaxseed and chia seeds provide 2.8g and 4.1g of fiber, respectively, in each tablespoon. All you have to do is spoon it into your blender or shaker before mixing and you’re instantly getting more fiber. If you really want to boost your shake, adding a tablespoon of psyllium husk will do the trick at 13.5 grams, but remember to drink a lot of water when you do this to ensure you don’t experience any, um, irregularities in your day.
-Stop drinking “smoothies.” Don’t let the blueberries fool you…
-These “healthy” smoothie and juice alternatives to soda are a big mistake , as we’ve mentioned before. Yes, even the “more nutritional” green ones won’t do a lot to make your diet more complete. First, the commercially produced ones are usually loaded with sugar. They boast being full of fruits and vegetables, but if you’ve ever had a drink of kale or spinach juice, you know they taste NOTHING alike. Second, most of these remove a lot, if not all, the fiber before bottling them, which robs you of their nutritional value. Skip these drinks in favor of eating your fruits and veggies. If you absolutely can’t go without your smoothy, make them at home, make sure they are a balance of fresh fruits and vegetables and keep your calorie targets in mind. The calories and sugars in fruits can add up quickly, so if you wouldn’t eat an entire pineapple in one day, it’s best not to drink one either.
-In conclusion
-Adding more fiber rich foods to your diet can be as simple as swapping out or introducing a few new items in your meal plan. The first step to success here is tracking how much fiber you’re already getting so you know exactly how much more to add. You may not start reaching your fiber target consistently right away, but just adding one extra serving of fruit or veggie a day will make a big difference.
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Curb Your Cravings: 7 strategies to keep your diet on track
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- Tue, 21 Feb 2017 21:16:20 +0000
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- Food cravings are the worst. They sit at the top of my “Most Annoying Diet Challenges” list, along with delayed onset muscle soreness and intermittent absence of motivation. Thanks to biological and social factors, cravings are almost impossible to avoid. Our bodies want to keep our weight and composition within a set range, food ads are everywhere, and so many social gatherings revolve around eating food. No wonder cravings hit so hard as soon as we start changing our diets.
-So what are we supposed to do? Instead of rewiring our brains and adopting a hermit lifestyle, we can defend ourselves with a little advance planning and extra awareness about why and when cravings hit the hardest. Whether you’re goal is to lose weight, gain muscle or just stop eating crappy foods, these seven strategies will help you keep your diet on track.
-We’ve all been there. That blind, “hangry” state where it’s been way too long since your last meal and suddenly that gas station hot dog looks like a good idea. When your body is this low on fuel, it may signal a craving for sugar or other simple carbohydrates because those are the fastest way to get glucose back into your system and recover your energy levels.
-Strategy: Keep an eye on your hunger level. The hungrier you get, the harder it will be to make wise choices about what you’re eating. To avoid getting too hungry, increase the number of meals per day in your Eat This Much planner. You’ll still get the same number of calories to hit your goal, but more meals ensures you won’t go too long without at least having a snack.
-Many times, our thirst manifests itself in the form of hunger. You can thank your hypothalamus for this one as it’s the portion of the brain responsible for regulating thirst and hunger. When that thirst signal is mislabeled, you’ll end up grabbing a snack instead of a glass of water.
-Strategy: Drink water throughout the day, especially if you drink caffeinated beverages. How much water, exactly, depends on your body composition and diet, but six to eight glasses is a good starting point. Drink more if you have a steady workout routine. If you find it tough to remember, carry a reusable water bottle with you.
-Being tired is a surefire way to suffer from cravings. When you’re low on energy, your brain turns to a reliable and quick boost – easily digested calories (think sugar and simple carbs.) There’s also the matter of having enough energy to make better meal choices. It’s much easier to order take out or hit a drive-thru than it is to cook a wholesome meal when you’re exhausted.
-Strategy: Make getting enough sleep as high a priority as your new diet goals. Your body will reward you with more energy and a clearer head when it comes to making meal choices.
-Everything we eat can have an impact on how we feel, for better or worse. If your diet is comprised mostly of carbohydrates, you may find yourself on an energy rollercoaster, one where the highs feel great, but the lows hit fast and are filled with urgent cravings for snacks, sugar, etc. A diet out of balance like this will leave you feeling more susceptible to cravings more often.
-Strategy: Add more protein to your diet in the form of lean meats, nuts, legumes, dairy, whey and soy. Protein doesn’t cause a rapid release of glucose in the bloodstream the way carbohydrates do, so you’re more likely to feel full for longer and avoid the crash in energy. As long as you’re not allergic, keeping a few almonds/walnuts/peanuts on hand is a great way to add protein on the go.
-There’s a reason why a plain bagel with jam is often more appealing than a bowl of lentil soup. Your body knows where it can get the quickest, easiest boosts of energy from food, so it creates cravings for simple carbohydrates and sugars. Too bad this is guaranteed to keep you stuck on the energy roller coaster, just like a lack of protein will.
-Strategy: Identify high fiber foods and incorporate them into your diet. Much like protein, fiber is a slow burning superstar that enhances the feeling of satiety and helps balance out blood sugar levels. The easiest place to find fiber is in fruits and vegetables, which you already know you should eat more of.
-Sometimes a craving hits because you’re a human being. Our best intentions to stick with a strict diet regimen can lead to feeling deprived and bored. If you’ve denied yourself anything sweet or fried or salty for far too long, you could end up haunted by cravings all the time. Allergies and doctor’s orders aside, no single food or food group should be completely off limits, or you may find yourself succumbing to serious cravings for it.
-Strategy: Indulge every so often and with mindfulness. Yes, it’s possible to reach your diet and nutrition goals while enjoying ice cream here and there. The same goes for chocolate, hot wings, beer, cookies, etc, as long as you don’t go overboard on the portions AND keep your indulgences rare. Eating these foods mindfully will help you enjoy them more and make them feel like more of a treat.
-7) Plan Your Meals!
-As good ol’ Ben Franklin said, “By failing to prepare, you are preparing to fail.” Trying to reach a diet goal without a plan is like driving across the country without a map: you might make it there eventually but you’re likely to get turned around and even lost along the way. Not knowing what you’re having for lunch can easily turn into, “Sure, fried chicken sounds good,” or, “I’ll just order something, whatever,” when you’re hungry, stressed or tired.
-Strategy: Align your meals to your goals in advance, as often as possible. This will ensure you can easily stay on track when cravings hit because you’re taking the brain-work out of the equation. You might want to eat an entire pizza for dinner, but when you have Hearty Beef Stew waiting for you after work, the choice becomes infinitely easier. If you haven’t already, see how easy meal planning can be when you use Eat This Much .
-What do you get cravings for and how do you stay the course when they hit? Tell us in the comments below!
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Prepare for Summer with our Winter Sale
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- Mon, 02 Jan 2017 16:00:58 +0000
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- Summer is coming… Now that the Winter Solstice has passed (for those of us in the Northern hemisphere) it’s only a dozen weeks before the days become noticeably longer. Before you know it, we’ve hit that time of year when you’re either psyched about the shape you’re in or you’re wishing you’d made a slightly bigger commitment to your diet plans. (It’s ok. Bad diet choices happen .)
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-If you’re interested in getting a head start on feeling great about the warmer months ahead, why not take advantage of our Winter Sale on Premium Membership?
-An Eat This Much Premium Membership opens up a more robust tier of features that makes creating and sticking to a diet plan even easier. In addition to the handy meal generation based on all your caloric, nutritional and target-based preferences, consider how much the following would help you reach your goals:
-1) Generate a n entire week of meals , recipes and a grocery list for it all in just a few clicks. We aren’t kidding about the whole “Autopilot” thing and a Premium Membership is where our program really shines.
-2) Meal plans that take leftovers into account. Because, really, not everyone can cook five nights a week, and if eating Easy Chicken Cordon Bleu three nights a week makes you happy, we want to help make that happen.
-3) Customized days of the week according to your diet and goals. Whether you’re working out some days or dining out others, you can adjust what your days and week look like to fit any nutritional profile you want.
-Upgrading your Eat This Much experience makes a ton of sense, especially when you consider it’s only $49 for a whole year. Just think about how much better and different your health and physique could be by this time next year. Or by the time summer hits…
-Our Winter Sale Don’t miss it!
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How Keeping A Weekly Food Journal Can Help You Lose Weight
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- Tue, 05 Jul 2016 20:50:00 +0000
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- I ask that you question this for a moment. If you use a meal planner, you’ll come find that it can easily double as a weekly food journal and help guarantee that you see results. And really, what’s more important than that? Isn’t a few more minutes added to your day each week worth the assurance that you get results from your weight loss plan?
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-Studies have proven that using a weight loss journal will pay off. One study for instance, published in the American Journal of Preventive Medicine noted that of the 1,685 overweight or obese people studied for a six month time period, the most powerful predictor of whether or not they lost weight was how many days they use their journal to record their food intake(1).
-Likewise, another study that was published in 2008 by the Kaiser Center for Health and Research in Portland, Oregon noted that of the 1,700 people participating in the study, those who kept a food diary for six months lost twice as much weight as those who didn’t journal their meals(2).
-Why are food journals so powerful? Let’s look at the reasons these help and how you can get started with your own.
-Greater Awareness Of Food Choices
-The first big reason why using a food journal can help you skyrocket your success rate is because it makes you more aware of the food choices you’re making. When you know that you have to write down what you eat, you might think twice about going in for that slice of pizza for dinner.
-In essence, a food journal is a great accountability tool that will help constantly remind you that you should be eating healthier.
-As your food journaling continues on, you might come to find that you don’t want to ‘ruin’ your good history of eating so well for so many days by indulging in a food you shouldn’t.
-Ability To Track Trends/Changes
-The next reason a food journal is so powerful is because it allows you to track trends and/or changes in your progress. If you are eating at a certain calorie level for instance with a certain ratio of macronutrients (carbs, proteins, and fats) and notice an exceptionally good rate of weight loss, you can then use this to help form your plan going forward.
-If you make a few changes and notice that you aren’t seeing as good of results, it’s easy to revert back to the former plan you were using since you have it all written in your journal.
-If you are never journaling, unless you have a very good memory, doing this will be next to impossible.
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-Identifies Food Intolerances
-Another way that a food journal can help you is with identifying food intolerances. If you also report how you feel after each meal and/or snack that you eat, you can note trends in symptoms related to food intolerances.
-For those who are constantly feeling bloated, gassy, or having digestive upset, you may be able to pinpoint your trigger food.
-Then, by eliminating this from your plan, you can feel that much better as you go about your day to day lifestyle.
-In addition to discovering food intolerances, you may also come to see which foods simply agree with your body the best, giving you lasting energy without making you feel weighed down.
-So as you can see, there are many advantages to using a food journal.
-The Challenges With Meal Planning And Food Tracking
-Now, like most things in life, no matter how great something is, there is almost always a challenge to it.
-The first big challenge to meal planning and food tracking is the time and effort it involves. Some people are already so busy they hardly have time to worry about food preparation itself, never mind writing down what they are eating.
-The good news is that this is easily resolved however. For instance, if you use a site such as EatThisMuch.com’s meal planner , you will get a listing of exactly what you are to be eating each and every day of the week, so it acts as your food journal as well.
-The second obstacle that some people struggle to overcome with food journaling is figuring out the calories and macros of all the foods they are eating. It’s one thing to simply write down the foods and serving sizes you are eating (which is helpful to a degree), and quite another to list how many total calories and grams of proteins, carbs, and fats you ate for the day.
-The more details you include in your food journal, the more complete it’s going to be and therefore, the more helpful it will be for you.
-Again, using a meal planner like Eat This Much helps take this obstacle out of the way. The plan will list for you all the nutritional stats, so you have that information instantly at your fingertips.
-More than anything, figuring out this information on your own can be extremely time consuming, so having these all laid out for you is something you will really come to appreciate.
-So there you have the main reasons why you should be utilizing a good meal planner and food journal. It’s one of the best tools to guarantee that all the hard work and effort you put in with your diet pays off and you see the long-term results that you’re looking for.
-References http://www.ajpmonline.org/article/S0749-3797(08)00374-7/fulltext
-2. Kaiser Permanente Study Finds Keeping a Food Diary Doubles Diet Weight Loss.https://share.kaiserpermanente.org/article/kaiser-permanente-study-finds-keeping-a-food-diary-doubles-diet-weight-loss/
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5 Techniques That Work For Making A Sustainable Change In Your Diet
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- Thu, 09 Jun 2016 15:00:24 +0000
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- The week starts off just as you expected. You followed your diet to the letter and started seeing changes already taking place.
-Feeling accomplished, you know this is the time you will finally reach your goals.
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-Fast forward two weeks. Now it’s an entirely different story. You’ve cheated on your diet plan more times than you’d care to admit and the scale has stopped moving completely.
-Fed up and frustrated, you drown your sorrows in a pint of Ben & Jerry’s. Perhaps you are just not cut out for this dieting thing.
-Hold up. The problem here is not your diet. It’s your mentality surrounding your diet – or diets as the case probably is.
-If you diet and attempt to change everything about your life at once, you stand a very little chance of actually seeing success. What you really need here is a mindset shift.
-You need to stop searching for diets and instead, look for strategies that you can use that work in your life as it is. Think about it for a minute, when you go on a diet plan, chances are, everything changes. You’re now cooking five times a day rather than three and you’re eating at times you previously couldn’t.
-You’re also missing out on your Friday night dinner with your two best friends because your diet will not permit you to dine in a restaurant.
-With all of this happening, how do you ever expect to stay the course on the plan? It’s simple. You won’t.
-What you need to do instead if you want to see success is stop focusing on this complete overhaul of all that you know and instead, focus on building good habits, one at a time.
-A habit is something that you do automatically without thought. So, the more you make these smart choices as your habits, the easier it will be to get them to ‘stick’ over time.
-And, by choosing to focus on just one at a time (rather than a dozen), you greatly increase the chances of success.
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-Research in the field of Change Psychology showed that if you add one new behavior change to your life and do it each and every day for 2-4 weeks, you have an 85% chance of success? BUT, if you add two new behavior changes to your life, that success rate falls down to 35%. And, if you are extra ambitious and try and do three things at once, well now you can bank on less than 10%.
-Seeing success with your diet all comes down to making lifestyle changes and forming habits that stick slowly. This is not a race (and those who think it is, will never come out ahead).
-So what can you do to ensure that you see results and come out ahead? Here’s your five-step game plan.
-Step 1: Choose one simple, easy change to implement.
-First, choose one simple change that you are confident you can implement. This change for instance could be adding one piece of fruit to breakfast to help meet your five to ten a day. Or, it might mean going to Eat This Much and entering your information to find out how much food you need to eat each day. By tracking your intake, you can help build the habit that will lead you to success.
-Step 2: Be mentally prepared for the hard point.
-Now, at some point during this process, things are going to get hard. Really hard. Be prepared for this. Know that if you push through, it will get easier.
-With every behavior change, you will likely feel some resistance, usually around the 5-7 day mark.
-Step 3: Get rid of on or off thinking.
-It’s time to get rid of the notion that this change is temporarily. As you adopt this new lifestyle change (or habit), start thinking about it in terms of being a permanent change to how you live your life.
-The sooner you start viewing it as something that will last forever, the sooner the notion of potentially stopping will disappear from your mind.
-Step 4: Practice, practice, practice.
-As much as possible, practice that new habit as often as you can. Repetition here really matters and can ensure that it becomes a healthy new habit you are successful at.
-At the same time, if something happens and you miss out on it once or twice, don’t stress. You aim to practice, not achieve perfection.
-Step 5: Focus on the behaviors you are doing.
-Want a secret to make everything seem easier? Stop thinking about what this change will lead you to and instead, think about the behaviors you are doing. Focus on that and the rest will fall right into place.
-By taking it one step at a time, you prevent the chances of feeling discouraged when you see how far off your long-term goal may be. Too many people find they feel like quitting when they don’t get the instant gratification they are looking for, but if you are only focusing on the day by day, you will get the feeling of success at the end of each day if you’ve done what you’ve set out to do.
-So there you have the five steps you should be taking on a regular basis to make any new habits you implement to become lifestyle changes that last for good. If you truly want to succeed with your weight loss diet, you’ll want to focus on building the habit of tracking your calorie and macronutrient intake on a site like EatThisMuch.com . You can also get full meal plans here as well, so by making the habit of using those plans consistently on a daily and weekly basis, you can find yourself on the path to maximum success.
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These 6 Diet Plans Can Help You Lose Weight
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- Wed, 25 May 2016 15:00:28 +0000
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-The internet is really no better. It’s filled with all kinds of diet advice and plans to lose weight and keep it off. All of this advice makes it incredibly confusing when it comes to finding a diet that works for you. To help you out, here are six diet plans that are all about getting, and keeping you healthy .
-1. Mediterranean Diet
-The Mediterranean diet is one that has been popular for a number of years. The Mediterranean diet is one that originates from the countries surrounding the Mediterranean Sea. There are more than 15 countries that surround the Mediterranean, so all of these countries different cuisines come into play with this diet.
-The Mediterranean diet is primarily plant based – whole grains, legumes, nuts fruit and vegetables. Oils are used (especially the heart healthy olive oil) instead of butter or margarine, which are high in saturated and trans fats. Instead of salt to flavor foods, herbs and spices are used.
-Fish and poultry are the primary meat sources, while red meat is consumed very rarely, only a few times a month. Wine is also enjoyed in moderation (red wine is especially heart healthy). The final aspect, and one of the most important, is getting plenty of exercise and being active throughout the day.
-The Mediterranean diet has been shown to not only lower the risk of heart disease, but also can help promote intestinal and immune health. All of the fiber from the whole grains, fruits, vegetables and legumes help you to feel full and satisfied for longer. When you’re not constantly hungry, you are less likely to binge-snack or make unhealthy food choices.
-This means you’re going to be consuming fewer total calories, and the calories you are consuming are rich in nutrients. A largely plant based diet combined with plenty of exercise is a great way to lose weight, and an even better way to keep it off for the long run.
-2. Atkins Diet
-The Atkins diet is one that’s been around for about 40 years. Dr. Atkins was a cardiologist who designed a high protein, high fat and very low carbohydrate diet for his patients to help them lose weight and improve their cardiovascular health. It has received a lot of negative publicity over the years because it is so high in fat (especially saturated fat).
-The principle behind the Atkins diet is pretty simple: carbohydrate intake is controlled, so your body starts burning fat to fuel itself. The key to the Atkins diet is in following its phases. The first phase is one of the most important in weight loss.
-Carbohydrates are strictly controlled (about 20 grams a day) for 2 weeks. During that time, you can eat as much protein and fat as you’d like. After the initial phase, carbohydrates are slowly added back into the diet in controlled amounts. Over time, you reach a maintenance phase, where you are still consuming mostly protein and fat, but you’re also eating carbohydrates from vegetables and some fruits.
-The advantages to the Atkins diet are really three fold. You start off with a bang. You begin to lose weight and notice a difference immediately. This really makes it easier to stick with the toughest phase of the diet. The second, and one of the biggest, advantage is the maintenance phase.
-Throughout the phases of Atkins, you learn about food and how to make choices that constitute a healthy diet. You learn what you need to in order to maintain those choices for the rest of your life.
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-3. Ketogenic Diet
-The ketogenic diet has become more popular in recent years. But really, it’s been around for years. The ketogenic diet follows the same principles as other diets, like the Atkins and South Beach diets. It controls the amount of carbohydrates that you eat, while allowing you as much fat and protein as you’d like.
-These strictly controlled carbohydrate diets cause your body to go into a state called ketosis. Ketosis is caused because carbohydrates (which are a primary source of fuel for the body) are in short supply. The body then begins to burn fat. Your body’s stored fat is broken down into fatty acids.
-However, your brain cannot fuel itself on fatty acids, because they can’t cross the blood brain barrier. Instead, your body breaks down the fatty acids into acetyl-CoA, which is used as an alternative energy source. This whole process leads to your liver producing a substance called ketone bodies. Ketone bodies are eliminated through the lungs (causing your breath to smell sweet) and the urine.
-While the ketogenic diet is a great way to initially lose weight, it’s important that you don’t maintain that weight loss by continuing to use a ketogenic diet for a long period of time without direct medical supervision. Instead, you should slowly begin to add carbohydrates (especially whole grains, fruits and vegetables) back into your diet in order to maintain your weight loss for the long term.
-4. Paleolithic Diet
-The Paleolithic (or Paleo) diet has become increasingly popular in the last few years. It’s based on the premise that our bodies are not designed to eat large quantities of grains, legumes and dairy products. Instead, you are encouraged to eat lots of fruits and vegetables, meat (especially organic, free range, grass fed and wild game), fish and shell fish, eggs and tree nuts.
-The Paleo diet is extremely useful in helping treat a number of medical conditions, including diabetes. Since no grains or legumes are consumed on the Paleo diet, your blood sugar is more likely to be stable and blood sugar control may even improve.
-Since you’re filling up with fruits, vegetables and meats, you’re going to feel satiated and full much longer than if you’re snacking on refined grains. This means you’ll eat less during the day and you’re going to lose weight.
-5. Vegetarian Diet
-The vegetarian diet is a plant based diet. There are several different types of vegetarian diets. Some people will eat mostly plant based, but will also have dairy and egg products. Others will only have eggs, or only include fish with the rest of the diet made up of plant based products.
-The vegetarian diet is great for weight loss. When you remove most (or all) animal products from your diet, and you replace those calories with whole grains, fruits, vegetables and legumes, you end up consuming far less calories than you typically would. You are also eating more fiber than the average person, so you’re going to feel full and satisfied for longer. You’re going to snack less and you’re going to end up losing weight.
-A well balanced vegetarian diet is highly sustainable in the long term, and is a great way to not only lose weight, but also to keep it off once you’ve lost it.
-6. Vegan Diet
-The vegan diet is a form of the vegetarian diet, but no animal products are consumed at all. The vegan diet relies entirely on fruits, vegetables, legumes, grains, nuts, seeds and soy products to get all of the nutrients your body needs to function and be healthy.
-Overall, the vegan diet is sustainable long term thanks in large part to the number of meatless options now available with soy products. It is also very low in fat and cholesterol and high in nutrients that are vital for good health.
-The vegan diet is very similar to the vegetarian diet, in that you will likely consume far less calories than normal. This will lead to weight loss and over time, maintenance of the weight loss.
-So, which diet plan is right for you?
-Unfortunately, there’s no easy answer to that question. Each person is unique, that no one diet will work for everyone. The diet that works for you is not only one that fits into your lifestyle, but is one that leaves you feeling satisfied. If you try the Atkins diet and you’re always cranky (a possible side effect, especially during the initial phases), maybe that one isn’t for you.
-If you’re always hungry when you don’t eat meat, it’s best to avoid vegetarian and vegan diets. You want to find a diet that you enjoy. You want to be able to enjoy the food you’re making and eating, feel satisfied and feel good. Any one of these diets is a great option to start you on your weight loss journey and will help you to keep the weight off.
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Stop Making These Poor Decisions On What To Eat For Weight Loss
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- Mon, 23 May 2016 15:00:29 +0000
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- Many new to weight loss have the best of intentions and put forth a high amount of effort, but fail to see the results they desire simply because they are making some poor decision along the way.
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-When it comes to weight loss, what you eat and how much you eat are the two key factors determining success.
-Sometimes, you may think a food is healthy and will support your weight loss goals, but in reality, that just isn’t the case.
-Let’s look at six poor eating decisions when aiming for weight loss .
-1. Yogurt
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-Does your mid-morning snack consist of yogurt? Many dieters figure this is a great weight-loss friendly choice because it’s contains some protein, offers a good dose of calcium, and usually comes in around the 100-150 calorie mark.
-But, take a good look at the sugar content of that yogurt. If it’s a regular variety (especially if it’s fruit flavored), it’s quite easy to take in 15-20 grams per serving.
-This is simply far too much for anyone seeking weight loss results, so it’s time to put that tasty yogurt back on the shelf.
-If you must have yogurt, opt for a low fat plain Greek yogurt and add some fresh berries for extra flavor. That’s a far superior snack option that will promote safe and healthy weight loss results.
-2. Fruit Juice
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-Fruit juice is another very poor eating decision if weight loss is your goal. Once again, many people think this is a smart option because it’s made from real fruit. In fact, some fruit juice varieties even contain the pulp.
-Surely it must be healthy?
-The issue with fruit juice is first, it lacks the fiber that’s found in whole fruits. As someone seeking weight loss, fiber is your best friend because it stabilizes blood glucose levels and will also help ensure that you are keeping your hunger in check.
-Second, fruit juice is a highly concentrated source of calories. Take your average glass of orange juice for instance. You’ll easily total 100-150 calories per glass, which is the equivalent to three medium sized oranges.
-Which would cause you to feel more full? Three oranges or that glass of juice? Most people wouldn’t even finish three oranges before getting full.
-Always opt for real fruit. You simply can’t go wrong there.
-3. Protein Bars
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-The next one to take note of and be careful about are protein bars. Most of these tend to be nothing more than glorified candy bars. Sure, they will give you 15-20 grams of protein per serving, but with that, they usually pack in 200-300 calories, 5-15 grams of fat, and may also contain 10-25 grams of sugar as well.
-It’s simply too much for someone seeking weight loss results.
-While there are a few protein bars on the market that are very low in sugar and would be safe options, for the most part, cut these out. Really be careful about reading any labels of protein bars you are thinking of consuming to ensure that you aren’t taking in extra sugar that you just don’t need.
-4. 100 Calorie ‘Snack Packs’
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-Which now brings us to our next eating mistake – 100 calorie snack packs. The nice thing about these is that they are portion controlled. For the most part, 100 calories isn’t going to put too much of a dent in your daily diet plan (provided of course, you don’t eat 3-4 snack packs at once!).
-But the real issue with these is that the foods you are getting in this snack pack simply aren’t healthy. Usually it’s foods like chocolate covered pretzels, chips, crackers, and so forth.
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-So even though the calories may line up, you aren’t getting good nutrition from these foods and worse, they could be spiking your blood sugar levels, setting you up for a crash and to experience ongoing hunger shortly after eating that food.
-If you want a 100-calorie snack, try an apple or a banana. These are Mother Nature’s portion controlled treats that will satisfy your sweet tooth at the same time.
-5. Frozen Dinner Meals
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-Frozen dinner meals are the next thing on the list to be extra careful of. Here again, usually they will only contain around 250-300 calories, so they may seem weight loss friendly, but the problem is they typically don’t give enough total protein to support your lean muscle mass (and any workouts if you are doing them!) and they lack dietary fiber from wholesome vegetables.
-Instead, what you get is a small dose of some sort of protein, some noodles, a bit of sauce, and maybe a vegetable or two. It’s hardly a meal you’ll feel full after.
-Most often if you eat a dinner meal, you’ll find yourself reaching for a snack about an hour later anyway, so the calorie control benefit is negated by this fact.
-Make the time to cook a wholesome meal for yourself that actually fills you up and you’ll be far better off.
-6. Granola
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-Finally, don’t fall for the granola trap. This whole grain granola filled with nut clusters may seem like a healthy start to your day, but the fact is, most of the time, the nutrition stats you are given are for about ¼ cup of the granola.
-So if you are like most people and pour 1 cup of the cereal into your breakfast bowl, you aren’t taking in the 110 calories on the label, but rather, 440 calories – and that doesn’t even include the milk!
-Not to mention, these are often high in sugar as well, even though they don’t come off as a sugary breakfast cereal.
-In conclusion
-So keep these poor weight loss eating decisions in mind. If you are eating any of these in your diet plan, consider removing them so that you can get on track to seeing better success .
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4 Weight Loss Mistakes Most People Make When Counting Calories
- Tue, 17 May 2016 16:00:30 +0000
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- Are you making healthy dietary changes and upping your exercise, but you seem to be stuck in a weight loss rut? If this sounds familiar, you are likely facing weight loss resistance, which means that your body is holding on to excess weight. While the “calories in, calories out” motto can get you started towards managing your intake, there are a lot of nuances to nutrition that could be making your diet harder to follow than it needs to be. Let’s take a closer look at 4 common (and detrimental) weight loss mistakes , and then dig into whether or not you should be counting calories.
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1. Not getting enough fat Contrary to popular belief, not incorporating enough fat into your diet might be the number one mistake sabotaging your weight loss efforts. In fact, weight loss resistance is just one of many consequences of a long term, low fat diet model. Not only does the body need sufficient fat to meet nutritional needs, but fat also keeps us satiated (feeling full), so we are far less likely to overeat and crave refined carbs.
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-Processed fats such as trans-fats (hydrogenated and partially hydrogenated oils) will contribute to obesity and a host of other problems. On the flip side, good sources of fat are actually important for weight loss(1). These include olive and flax oils , coconut oil , grass fed or organic butter, ghee, nuts and seeds, and naturally occurring fats in high quality meats. Particularly if you find yourself fighting cravings or that common mid-afternoon energy crash, consider upping the fat content of your diet.
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-If weight loss is the goal, moderating them to one serving per meal is recommended (approximately one tablespoon, which equals 120 calories). This is where counting calories can come in handy.
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-2. Not sleeping enough Without adequate sleep, losing weight becomes next to impossible. Lack of sleep affects our sugar metabolism and hormonal balance and often leads to excessive hunger and cravings the following day. The body physiologically interprets lack of sleep as a stressor, and reacts accordingly with an increase in cortisol, our primary stress hormone. Cortisol alone can lead to weight gain, particularly around the mid-section. Hormonal balance is key to weight loss, and getting enough sleep should be a main priority.
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-If you suffer from insomnia, have a baby or struggle with any other factors that make getting good sleep out of your control, counting calories can help you keep your cravings and dietary goals in check.
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3. Eating too many carbs While carbohydrates should not be thought of as the enemy when trying to lose weight, studies(2) show that eating too many refined carbs is a culprit in weight gain, which is why counting calories plays an important role in managing your intake. Carbohydrates are the fastest burning macronutrient (followed by protein, then fat), and work to spike our blood sugar at a faster rate. This then leads to a blood sugar dip, often leaving us hungry and craving more, and in the long run can actually damage our metabolism.
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-Opt for healthy carbohydrates such as starchy vegetables (winter squash , sweet potato , etc.) and whole grains in moderation. Ideally, the vast majority of your carbohydrate intake will be from fresh vegetables and fruits, and processed carbs such as pasta, spaghetti, baked goods, and bread will be largely omitted.
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-Counting calories can be extremely helpful, especially in the beginning stages of adopting a lower carbohydrate diet model. There is no magic number necessarily when considering how many grams of carbs to eat per day (as every individual has different nutritional needs), but tracking them can make a huge difference in knowing if and when you’re going overboard.
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-4. Believing that cravings are controlled by will-power alone One of the most essential parts to successful weight loss is blood sugar regulation. When our blood sugar drops, we become ravenously hungry and are much less likely to discern between healthy and non-healthy foods, let alone make healthy choices. If we eat at regular intervals throughout the day, and include healthy proteins, fats and plenty of fruits and vegetables in each of these meals/snacks, our bodies are able to better sustain energy levels, and avoid reaching the point of feeling famished.
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-The most accurate and easiest way to do this is by counting calories , as this will allow you to monitor your intake of all major food groups, ensuring that you are eating to control cravings.
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-So, should you be counting calories? The popular and widely accepted theory of calorie intake is called thermodynamics, which is the study of the relationship between heat, work, and the internal energy of a system. What this boils down to for weight loss is that you have to burn more calories than you take in (this is basic science, and why counting calories works). However, it is essential to understand that not every calorie is created equal.
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-Keep in mind that there are differences in everyone’s digestion and metabolism that make it difficult to know exactly how many calories you are actually getting from food. Despite its complexities, calorie counting is absolutely one of the best tools we have to estimate intake.
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-You can’t eat more calories than you burn and expect to lose weight. However, eating certain foods will increase your metabolic rate and level of satiety, therefore promoting further weight loss. Meal planning and tracking your diet through both calorie counting and making sure the bulk of those calories come from nutrient dense, whole foods, can help you stick to a solid plan. In fact, a study about keeping a food diary published in the American Journal of Preventive Medicine showed that people, who tracked what they eat six days a week, lost twice as much weight than people, who kept food records one day a week or less(3).
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-References http://www.nature.com/ejcn/journal/v63/n2s/full/1602976a.html
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-2. Simple carbohydrates and obesity: Fact, Fiction and Future.http://www.nature.com/ijo/journal/v30/n3s/full/0803522a.html
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-3: Hollis, J. American Journal of Preventive Medicine, August 2008; vol 35.http://www.ajpmonline.org/article/S0749-3797(08)00374-7/fulltext
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- Comment on 9 Foods That Build Muscle by buffed
- Tue, 20 Jun 2017 12:28:11 +0000
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- Great article for food you got here! Now I need a meal plan. Do you recommend muscle building supplements as well or shall I stick to the natural?
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- Comment on Introduction to the Eat This Much Tutorial Series by Eat This Much
- Mon, 08 May 2017 19:20:15 +0000
- /blog/?p=466#comment-131
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- In reply to David .
-Glad you found the tutorials useful, David! And that’s a great question, but one I’ve never heard the answer to. I’ll have to get back to you on that :)
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- Comment on Introduction to the Eat This Much Tutorial Series by David
- Fri, 05 May 2017 16:38:28 +0000
- /blog/?p=466#comment-129
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- Thanks for the tutorials! I’m looking forward to becoming a more sophisticated user. What do you call your users? Eat This Muchers? Eat This Muchians? Eaters of This Much?
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- Comment on 5 Easy Ways to Get More Fiber in Your Diet by James
- Tue, 02 May 2017 21:16:23 +0000
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- What about using fiber pill supplements?
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- Comment on The Top 10 Ketogenic Recipes on Eat This Much by Eat This Much
- Tue, 02 May 2017 18:04:20 +0000
- /blog/?p=480#comment-123
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- In reply to jamesstuub .
-That’s great to hear, James! Glad you’re enjoying our recipes. I highly recommend the creamed keto spinach, if you haven’t tried it yet. So good! – Hillary
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- Comment on The Top 10 Ketogenic Recipes on Eat This Much by jamesstuub
- Tue, 02 May 2017 07:50:10 +0000
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- Been living off of the keto meatloaf for the past week and it’s great. Looking forward to a breaded pork chops night
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- Comment on Stop Making These Poor Decisions On What To Eat For Weight Loss by 5 Easy Ways to Get More Fiber in Your Diet | Eat This Much Blog
- Mon, 01 May 2017 22:42:26 +0000
- /blog/?p=66#comment-112
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- […] “healthy” smoothie and juice alternatives to soda are a big mistake, as we’ve mentioned before. Yes, even the “more nutritional” green ones […]
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- Comment on The Eat This Much 8 Part Guide to Mastering Meal Planning by jamesstuub
- Mon, 01 May 2017 19:55:39 +0000
- /blog/?p=444#comment-118
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- Took a while to get the planning habit to stuck, but I’ve been following a meal plan successfully for the first time now. Using the free account and mostly eating the same things every day, then the grocery list is simple and I can write it down manually.
-Can you guys improve the food search interface? Barcode scanning doesn’t always work well either. Otherwise great app, helped me lost 12lbs last month.
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- Comment on Mastering Meal Planning Part 5: Using Your Time Effectively by The Eat This Much 8 Part Guide to Mastering Meal Planning | Eat This Much Blog
- Mon, 01 May 2017 19:25:46 +0000
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- […] Part 5: Efficiently and Economically Using Your Time […]
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- Comment on The Eat This Much 8 Part Guide to Mastering Meal Planning by Eat This Much
- Sat, 29 Apr 2017 17:29:02 +0000
- /blog/?p=444#comment-117
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- In reply to mg_rnt .
-Yep, these articles are almost the same as our email series. We got a lot of messages from people who regretted opting-out of receiving the guide when they signed up for ETM, but also didn’t want to wait for each email to arrive, so we put it up here for anyone to read through.
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- Comment on The Eat This Much 8 Part Guide to Mastering Meal Planning by mg_rnt
- Fri, 28 Apr 2017 07:17:32 +0000
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- This is the same guide as you sent in the emails right? thanks
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- Comment on Introduction to the Eat This Much Tutorial Series by Louis DeMenthon
- Fri, 14 Apr 2017 20:25:24 +0000
- /blog/?p=466#comment-115
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- In reply to Janaa U .
-Glad to hear the tutorials were helpful!
-We definitely want to expand the family meal planning features, but it might be a little while. We’re working on getting the meals more consistently likable at the moment, and then we’ll think about doing couples and family meal planning. Hopefully soon!
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- In reply to Calvin Heim .
-Good point, as we gain the ability to track this kind of data more and more precisely I think tools like this will become more common. Since a lot of employers are paying for healthcare, it would make sense for them to spend some money on food choices to save it other places.
-I’m optimistic about this sort of thing being much easier to manage in the future, but there’s definitely ways to handle it as an individual for now.
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- By: Calvin Heim
- Fri, 21 Nov 2014 22:30:43 +0000
- http://mikesays.eatthismuch.com/?p=9#comment-2
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- Corporate cafeterias are a challenge for exchanging nutritional data. It’s very tempting to give in to contention and say that someone, employee or employer, should be responsible for collecting and distributing that data. Regardless of responsibility, it would be cool to have a tool that lets users share recipe data with each other. Then they could divide the work of guessing food composition into more manageable pieces.
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- Thu, 06 Apr 2017 18:14:06 +0000
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- In reply to Jose Martinez .
-You’re very welcome, Jose! While we don’t have a formal recurring meal option yet, you can choose a specific combination of foods and set them to recur in only one meal, like lunch, for example. Then check the “Only use recurring foods for this meal” option in your Recurring Foods section, and the generator will give you those foods every time.
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- By: Jose Martinez
- Thu, 06 Apr 2017 17:55:53 +0000
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- I was looking for something to help me stop eating junk food, so thanks!!! Does this work for entire meals or just one section?
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- By: 9 Foods That Build Muscle – Eat This Much Blog
- Mon, 27 Feb 2017 23:28:52 +0000
- /blog/?p=196#comment-91
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- […] Eggs – Eggs are called a near perfect source of protein because they provide eight of the nine essential amino acids your body needs to build and repair muscle. Have you seen our recipes for frittatas? […]
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- By: 5 Easy Ways to Get More Fiber in Your Diet – Eat This Much Blog
- Thu, 09 Mar 2017 21:45:06 +0000
- /blog/?p=174#comment-92
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- […] can be added as both main meals and snacks in your diet plan. We’ve talked about how awesome lentils are, in part because one cup provides over 20 grams of fiber. Chickpeas make a great snack, dip, […]
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Nutrition Coaching Rates: How Much to Charge for Nutrition Coaching in 2026
- Thu, 30 Jul 2026 11:26:11 +0000
- /blog/?p=1168
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- Setting your nutrition coaching prices is one of the hardest parts of running a coaching business. There is no standard pricing model, coaches offer very different levels of support, and most certification courses spend far more time teaching nutrition science and behavior change than they do the business of attracting clients and pricing your services.
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-Knowing how much to charge for nutrition coaching isn’t simply a case of copying another coach’s pricing. Your experience, qualifications, target market, business expenses and the amount of work involved in supporting each client all influence what you should charge.
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-Time spent creating meal plans, reviewing food diaries, answering messages and making adjustments between sessions also needs to be factored into your pricing if you want your business to remain profitable.
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-Finding the right rate means understanding what coaches currently charge, choosing a pricing model that fits your business, calculating your true costs and recognising the value of the service you provide.
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-It also means looking for ways to reduce the time spent on repetitive administrative tasks, allowing you to deliver a more personalized service without increasing your workload.
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-How Much Does a Nutrition Coach Cost in 2026? Most self-employed nutrition coaches charge somewhere between $50 and $200 per hour, with the exact number depending heavily on experience and how they run their business. Ongoing coaching typically costs $100 to $500 per month with more comprehensive or specialized coaching packages can cost $1,000 or more, particularly when they include personalized meal plans, frequent check-ins, and ongoing support.
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-If you’re looking for the average cost of a nutrition coach, there’s no single answer. Every coach offers something different. Some provide a monthly consultation and a basic nutrition plan, while others include weekly calls, food-log reviews, messaging support, personalized meal plans, and regular adjustments. Naturally, the more that’s included, the more clients can expect to pay.
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-Research from ISSA also shows how much prices can vary. It breaks the pricing down by experience level with entry-level nutrition coaches typically charging $50 to $75 per hour, coaches with two to five years of experience charging $75 to $125 per hour, and more experienced coaches often charging $125 to $200 or more.
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-Employee Salaries vs. Self-Employed Nutrition Coach Rates One thing to watch out for when researching nutrition coach costs is to not confuse salary data with coaching rates. Salary websites report what employed nutrition coaches earn while working for gyms, clinics, or wellness companies, not what independent coaches charge their clients.
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-Independent coaches need to cover much more than their own income. Their rates also have to pay for software, insurance, certifications, marketing, taxes, business expenses, and all the work that happens outside client sessions. That’s why salary figures aren’t a good benchmark when deciding how much to charge for nutrition coaching.
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-How Coaches Structure Their Pricing There isn’t a single “correct” way to price nutrition coaching. Some coaches charge by the hour, while others sell monthly coaching, fixed-length programs, or group memberships. The right pricing model depends on the type of coaching you provide, how involved you are between sessions, and how you want to run your business.
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-Hourly Rates Charging by the hour is the simplest pricing model and is often where new nutrition coaches start. Clients pay for each consultation, making it a good option for one-off appointments, strategy sessions, or occasional nutrition advice.
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-As coaches gain experience and specialize in a particular area, they can often increase their hourly rate. The downside is that not all coaching happens during scheduled sessions. Reviewing food logs, answering client messages, creating meal plans, and preparing for appointments all take time, but they aren’t always reflected in an hourly fee.
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-Monthly Plans Many nutrition coaches move to a monthly pricing model as their business grows. Instead of paying for individual sessions, clients pay a recurring monthly fee for ongoing support.
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-Monthly coaching can include regular check-ins, progress reviews, messaging support, food-log feedback, and meal plan updates. It also creates more predictable recurring revenue for the coach. The key is to clearly define what’s included, such as how often clients can check in, how many revisions are provided, and when they can expect a response.
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-Fixed Packages Fixed packages combine coaching into a set program, such as 8, 12, or 24 weeks. These typically include an initial assessment, scheduled consultations, personalized nutrition targets, meal plans, progress reviews, and ongoing support throughout the program.
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-Rather than charging only for consultation time, packages allow coaches to price the complete service they provide. They also give clients a clear timeline and goal to work towards, making them a popular choice for weight loss, habit change, and other structured coaching programs.
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-Group Coaching Group coaching gives multiple clients access to coaching at a lower price than one-on-one services. It often includes group calls, educational resources, community support, and general meal-planning guidance, with limited individual feedback.
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-Although the price per client is lower, group coaching can be much more scalable than one-on-one coaching, allowing coaches to support more people without increasing their workload at the same rate.
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-Value-Based Pricing Some experienced nutrition coaches charge based on the value of the outcome rather than the time involved. This approach is most common for specialist services such as weight-management programs, sports nutrition, executive wellness, or corporate nutrition consulting.
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-Value-based pricing works best when you have a clearly defined offer, specialist expertise, proven results, and a target audience willing to pay for that level of service. Rather than asking, “How many hours will this take?”, the focus shifts to the results and transformation the client receives.
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-In-Person vs. Online Coaching Costs The way you provide your nutrition coaching services influences how they’re priced, but not always in the way people expect. Online coaching is often sold as an ongoing monthly service, while in-person coaching is more commonly priced per consultation. Hybrid coaching combines elements of both and may have higher rates because it offers the flexibility of online support alongside face-to-face accountability.
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-Online Nutrition Coaching Cost Online nutrition coaching is typically sold as a monthly package rather than a series of individual appointments. Depending on the coach, this may include video calls, food-log reviews, messaging support, personalized meal plans, and digital resources.
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-Running an online business usually comes with lower overheads than renting a clinic or office, but that doesn’t mean online coaching takes less work. Many online coaches spend a significant amount of time supporting clients between scheduled calls, reviewing progress, answering questions, and updating nutrition plans. Those services are usually built into the monthly price.
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-A review of 21 nutrition coaching services by ConsumerAffairs found that most online nutrition coaching programs cost between $99 and $200 per month.
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-In-Person Nutrition Coaching Cost In-person nutrition coaching is more commonly priced per consultation, with clients paying for an initial assessment and follow-up appointments as needed. The same ConsumerAffairs review found that in-person nutrition coaching typically costs $100 to $250 for an initial consultation and $75 to $165 for follow-up appointments.
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-These prices often reflect the cost of clinic or office space, travel, and local market rates. Depending on the service offered, there may also be less contact between appointments than with an online coaching program because support is focused on scheduled consultations rather than ongoing messaging, although this varies from coach to coach.
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-Hybrid Nutrition Coaching Cost Hybrid coaching combines face-to-face appointments with online check-ins and ongoing digital support. A client might meet their coach in person once a month, then check in through video calls, messaging, or food-log reviews between appointments.
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-A survey of more than 1,000 nutrition coaches found that hybrid coaches reported higher median hourly rates than those working exclusively online or in person. While this isn’t always the case, it suggests that many clients see additional value in a service that combines in-person accountability with the flexibility of online coaching.
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-Nutrition Coach vs. Registered Dietitian Cost People comparing nutrition services often look at nutrition coaches and registered dietitians side by side. While there is some overlap, they don’t provide the same service, so their prices aren’t directly comparable.
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-Professional Typical hourly range Primary focus Nutrition coach $50–$150+ Habit change, nutrition education, accountability, and general nutrition support Registered dietitian $100–$250+ Clinical nutrition care and medical nutrition therapy
Registered dietitians often charge more because their education, licensing, and scope of practice are different. They are qualified to provide medical nutrition therapy and work with people managing conditions such as diabetes, kidney disease, and gastrointestinal disorders. In many cases, they can also work within healthcare systems or accept insurance.
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-Nutrition coaches typically focus on helping clients improve their eating habits, stay accountable, and make sustainable lifestyle changes.
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-Neither service is better than the other, the right choice depends on the client’s goals and needs. Someone looking to build healthier habits may benefit from working with a nutrition coach, while someone with a medical condition may need the clinical expertise of a registered dietitian.
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-If personalized meal plans are part of your coaching service, you don’t have to create every plan from scratch. Eat This Much Pro helps nutrition coaches generate customized meal plans and grocery lists in minutes, making it easier to support more clients without increasing your workload.
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-What Affects Nutrition Coaching Rates? No two nutrition coaches offer exactly the same service, so it’s normal for prices to vary. Experience, qualifications, specialization, and the level of support you provide all influence what clients are willing to pay.
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-Experience As coaches gain experience, they usually become more efficient, more confident, and better at helping clients achieve results. They also build a track record of testimonials, referrals, and repeat clients, all of which can justify higher rates.
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-Experience isn’t just about the number of years you’ve been coaching. It’s also about the number of clients you’ve worked with, the problems you’ve helped solve, and the results you’ve consistently delivered.
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-Qualifications Certifications, university degrees, and continuing education all help build knowledge and credibility. They can support higher prices, but only if they improve the service you provide.
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-Clients are paying for practical advice and support, not a list of qualifications. The value comes from using your knowledge to help them reach their goals more effectively.
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-Specialization Coaches who focus on a particular area can often charge more than generalists because they’re solving a more specific problem. That might include weight management, sports nutrition, bodybuilding, plant-based nutrition, corporate wellness, or nutrition for particular life stages where appropriately qualified.
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-A clear specialization can also make it easier for potential clients to understand who you help and why they should choose you over a more general nutrition coach.
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-Level of Support The amount of support you provide has a big impact on your pricing. A monthly check-in requires far less time than weekly consultations with messaging support, food-log reviews, progress reports, and priority responses between sessions.
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-The more time and attention each client receives, the higher your rates generally need to be.
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-Level of Personalization Not every coaching program offers the same level of personalization. Some focus on general nutrition education and habit coaching, while others include calorie and macro targets, personalized meal plans, regular plan updates, and individual recipe or grocery list recommendations.
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-More personalized coaching usually takes more time to deliver, which is reflected in the price.
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-Confidence and Positioning Clients are often comparing several coaches before making a decision. Clearly explaining your experience, coaching process, and what’s included in your service makes it easier for them to understand the value you’re offering.
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-Good positioning doesn’t mean making bigger promises. It means communicating your expertise clearly and setting realistic expectations so clients understand exactly what they’re paying for.
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-How Much Should You Charge for Nutrition Coaching? Industry averages are a useful starting point, but they shouldn’t determine your prices. The best way to decide how much to charge for your services is to work backwards from your own business. Think about how much you want to earn, what it costs to run your business, and how many hours you can realistically spend working with clients.
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-Start With Your Income Goal Start with the amount you want to earn each year, then add everything else your business needs to cover to make that possible. Don’t just think about your take-home income, you’ll also need to account for taxes, retirement savings, paid time off, money to reinvest in your business, and a financial buffer for quieter months.
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-This gives you a much more realistic revenue target than simply picking an hourly rate based on what other coaches charge.
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-Work Out Your Business Costs Next, calculate your annual business expenses. These might include certification renewals, liability insurance, coaching software, meal-planning software, website hosting, email and video tools, payment processing fees, marketing costs, accounting services, and any contractors or employees you work with.
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-Calculate Your Hourly Rate Once you know your income goal and annual expenses, you can calculate the minimum hourly rate your business needs to earn.
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-Required hourly rate = (Annual income goal + Annual business expenses) ÷ Annual billable hours
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-The important word here is billable . Not every hour you work generates income. Time spent on administration, marketing, sales calls, client messages, reviewing food logs, creating meal plans, updating nutrition plans, continuing education, and maintaining your resources all reduce the number of hours you can charge for.
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-Here’s what that looks like with real numbers. Say you want to earn $60,000 this year, and your business expenses, including certification renewals, liability insurance, coaching software, and marketing, add up to $8,000 . That means your business needs to generate $68,000 over the year.
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-Now comes the part many new coaches overlook: not every hour you work is billable. Time spent on admin, marketing, sales calls, client messages, reviewing food logs, creating meal plans, updating plans, and continuing education all reduce the number of hours you can charge for.
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-For example, if you work 30 hours a week but only 18 of those hours are billable , over a 48-week working year you’ll have 864 billable hours .
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-$68,000 ÷ 864 = approximately $79 per hour
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-That doesn’t mean you should automatically charge $79 an hour. It simply tells you the minimum effective hourly rate your business needs to earn to cover your costs and reach your income target. From there, you can adjust your pricing based on your experience, the services you offer, and the market you’re targeting.
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-Compare It With Your Market Once you’ve calculated your minimum rate, compare it with other nutrition coaches offering similar services. Consider your location, delivery format, experience, level of personalization, specialization, and what your ideal clients are willing to pay.
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-If your calculated rate is much higher than comparable services, the answer isn’t always to lower your prices. It may make more sense to refine your offer, target a different type of client, or change how you deliver your coaching so your business remains both competitive and profitable.
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-Common Nutrition Coaching Pricing Mistakes Even experienced nutrition coaches can make pricing mistakes that reduce profitability or make their services harder to manage. Avoiding the following mistakes can help you build a pricing model that’s both sustainable for your business and clear for your clients.
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-Copying another coach’s prices. Confusing salary data with self-employed coaching rates. Only charging for consultation time. Offering unlimited support without clear boundaries. Including personalized meal plans in low-cost packages. Underpricing because you’re new. Offering too many pricing options. Never reviewing your prices.
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-Price for Profit, Not Just Your Time Charging $300 a month doesn’t tell you whether a coaching package is profitable. What matters is how long it takes to provide the services.
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-One coach might spend three hours a month supporting a client. Another might spend six or seven hours creating meal plans, reviewing food logs, replying to messages, updating nutrition targets, finding recipes, and making changes for allergies or preferences. Both charge the same price, but one earns far less for their time.
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-The easiest way to see this is to calculate your effective hourly rate .
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-Effective hourly rate = Total package revenue ÷ Total delivery time
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-Here’s a simple example:
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-Monthly package: $300
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-Consultations: 2 hours
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-Food-log reviews and messages: 1.5 hours
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-Meal-plan creation: 2 hours
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-Admin: 0.5 hours
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-That’s 6 hours of work.
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-$300 ÷ 6 = $50 per hour.
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-Looking only at the package price, $300 might seem profitable. Once you include everything that happens behind the scenes, the picture can look very different.
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-This is why experienced coaches price the entire service they provide, not just the time they spend on scheduled calls.
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-How to Price Meal Plans for Nutrition Coaching Clients Meal planning is one of the most time-intensive parts of nutrition coaching, so it’s important to think about how you’ll charge for it. Some coaches include meal plans in every package, while others treat them as an optional service. The right approach depends on how central meal planning is to your coaching and how much ongoing work it involves.
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-Should I Include Meal Plans or Charge Separately? If personalized meal plans are a core part of your coaching, including them in a premium package often makes the most sense. This allows you to price the complete service, including the initial meal plan, revisions, recipes, grocery lists, nutrition calculations, and ongoing adjustments as a client’s needs change.
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-If meal planning isn’t something every client needs, charging separately can be a better option. Some coaches offer it as a monthly add-on, while others charge a one-time setup fee to reflect the extra work involved in creating the initial plan. Both approaches give clients more flexibility while making sure you’re paid for the additional time involved.
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-One-Off Meal Plans vs. Ongoing Coaching A one-off meal plan isn’t the same as nutrition coaching. It gives clients a structured plan to follow, but it doesn’t usually include the support that helps people stick to it over time.
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-Ongoing coaching may include regular consultations, accountability, habit coaching, progress reviews, food-log feedback, and updates as a client’s goals, preferences, or circumstances change. Those services add value beyond the meal plan itself, so they should be reflected in your pricing.
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-Set Clear Expectations Whichever pricing model you choose, it’s worth being clear about what’s included from the start. Let clients know how many meal-plan revisions are included, how often plans will be updated, and what counts as a minor change compared with a complete rewrite. If additional revisions or major changes cost extra, make that clear before coaching begins.
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-Setting expectations early helps avoid misunderstandings and makes it easier to manage your workload as your client base grows.
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-However you choose to price meal plans, creating them should be simple. Eat This Much Pro helps you generate personalized meal plans for each client’s goals, making it easy to include meal planning in your coaching services.
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-Pricing Nutrition Services as a Personal Trainer Many personal trainers offer nutrition support alongside their training services, but what that looks like can vary from one coach to another. For some, it’s a simple add-on that covers healthy eating advice and general nutrition education. Others build nutrition into their coaching with habit support, accountability, calorie or macro targets, and regular nutrition check-ins.
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-Some trainers also offer nutrition as a premium service. This might include personalized meal plans , regular check-ins, progress reviews, recipe recommendations, and ongoing support between sessions. Because these services take more time to deliver, they’re often priced separately or included as part of a higher-tier coaching package.
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-How much you can charge depends on the level of support you’re providing. A trainer giving general nutrition advice won’t usually charge the same as one creating personalized meal plans and providing ongoing coaching throughout the week.
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-As with nutrition coaches, personal trainers should work within their qualifications and local scope of practice. General nutrition education, habit coaching, and accountability are commonly included in personal training, but medical nutrition therapy and nutrition advice for medical conditions should only be provided by appropriately qualified professionals.
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-Save Time With Automated Client Meal Planning The time spent creating and updating meal plans has a direct impact on how profitable your coaching business is. The longer each plan takes to build and maintain, the fewer clients you can support without increasing your workload. That’s where professional meal-planning software can make a real difference.
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-Generate Personalized Meal Plans in Minutes Software such as Eat This Much Professional can dramatically reduce the time it takes to create personalized meal plans. Instead of building every plan from scratch, you can generate meal plans based on each client’s calorie and macro targets, dietary preferences, food allergies, budget, and nutrition goals.
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-As a client’s needs change, you can quickly update their meal plan without starting again from scratch. That means less time spent calculating nutrition, searching for recipes, and making manual changes after every review, leaving you with more time to focus on coaching your clients.
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-Give Clients Everything They Need A meal plan is only part of the service. Clients also need recipes, nutrition information, and grocery lists to help them follow it day to day. Professional meal planning software can generate these automatically and reduce the amount of manual work involved in preparing client resources.
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-Many meal planning platforms also let coaches deliver plans using branded PDFs and emails, creating a more polished client experience without spending extra time formatting documents.
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-Manage More Clients Without Increasing Your Workload As your client list grows, manual meal planning becomes harder to manage. Eat This Much gives you a central place to manage clients, store meal plans, reuse recipes, and create personalized plans without repeating the same work for every client.
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-Reducing the time spent on meal planning doesn’t just make your day easier, it also improves your effective hourly rate. This means you can spend more time coaching clients, take on more clients without significantly increasing your workload, or provide a more personalized service at the same price.
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-Ready to spend less time building meal plans and more time coaching your clients? Start your free trial today and see how Eat This Much Professional can help you deliver personalized nutrition faster.
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-Set Your Rates With Confidence Successful nutrition coaching isn’t just about delivering good advice. It’s about building a pricing model that reflects everything that goes into supporting your clients, from consultations and accountability to meal planning, progress reviews, and ongoing communication.
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-The more accurately you understand the time involved in delivering your service, the easier it becomes to price your coaching sustainably. That allows you to invest more in your clients, grow your business with confidence, and avoid undervaluing the work that happens outside scheduled sessions.
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-If meal planning is part of your coaching, the right tools can also help reduce the time spent on repetitive administrative tasks. That means you can spend less time creating plans and more time doing what clients are actually paying you for: helping them achieve lasting results.
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-Frequently Asked Questions How much should a beginner nutrition coach charge? New nutrition coaches often charge between $50 and $75 per hour while they build experience and testimonials. However, your prices should also reflect your business costs, the time required to support clients, and the services you include, rather than simply matching what other beginner coaches charge.
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-Should I charge hourly or monthly for nutrition coaching? It depends on the type of service you provide. Hourly pricing works well for one-off consultations, while monthly coaching is often better suited to ongoing support that includes check-ins, accountability, meal-plan updates, and messaging between sessions.
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-Should meal plans be included in nutrition coaching? Many coaches include personalized meal plans as part of premium coaching packages, while others offer them as an optional add-on. If meal planning requires significant time to create and update, your pricing should reflect that additional work.
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-Can personal trainers charge for nutrition coaching? Many personal trainers offer general nutrition education, habit coaching, and accountability alongside their training services. The exact advice they can provide depends on their qualifications and local regulations, so it’s important to work within your professional scope of practice.
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-How long should a nutrition coaching program last? There’s no single answer, but many nutrition coaching programs run for 8 to 12 weeks. Longer programs are common when clients need ongoing accountability, behaviour change, or support maintaining long-term results.
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-How many clients can a nutrition coach manage? The number depends on how much support each client receives. Coaches offering weekly consultations, personalized meal plans, and regular messaging will usually manage fewer clients than those providing less frequent check-ins or group coaching. Using meal-planning and client management software can also help coaches work more efficiently.
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-Can I charge more for specialized nutrition coaching? Yes. Coaches who specialise in areas such as sports nutrition, weight management, plant-based nutrition, or corporate wellness often charge higher rates because they provide more targeted expertise and solve more specific client problems.
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-Do I need meal-planning software as a nutrition coach? Not necessarily, but meal-planning software can significantly reduce the time spent creating, updating, and delivering personalized meal plans. For coaches who regularly provide meal plans, it can help improve efficiency and reduce the amount of non-billable work.
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How to Meal Plan for One Without Wasting Food (or Losing Your Mind)
- Thu, 23 Jul 2026 16:03:34 +0000
- /blog/?p=1069
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- Everything about buying and cooking food in this country assumes you’re feeding a household. Recipes default to four servings, chicken breasts come in packs of six, and a single head of lettuce is three times what one person can reasonably eat before it turns to mush in the back of the fridge. If meal planning for one has ever felt harder than it should be, that’s because the entire system is working against you.
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-Whether you’re living alone by choice, newly single, or just tired of watching half a bag of spinach slowly decompose every week, more recipes won’t fix the problem. What you need is a system for how to buy, cook, and store food when you’re the only person at the table.
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-The Food System Is Rigged Against Solo Eaters People who live alone throw away more food per-person than larger households, and the reason is baked into how groceries are packaged and sold. Research on household food waste patterns has consistently found that as household size increases, per-capita waste goes down. You’re probably no worse at planning than anyone else, it’s just that the food system wasn’t built for you.
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-Think about the math for a second. A bag of pre-washed salad greens is about 5 ounces, which works out to roughly three portions, but the greens start wilting after four or so days so you’re in a race against time. A bunch of bananas is five or six, and you’ll eat maybe three before the rest turn brown.
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-A standard recipe is generally for four servings, and halving it sounds simple until you realize you can’t easily halve an egg, that spice ratios get weird at smaller volumes, and that you end up with half-used cans and jars cluttering the fridge. The whole food ecosystem was built around families, and cooking for one means constantly fighting that default.
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-The NRDC’s city-level food waste study measured waste across three major US cities and found an average of 3.5 pounds per person per week. For someone living alone, that rate runs even higher because there’s nobody else in the household to absorb the surplus from a family-sized bag of carrots or a recipe that made four portions when you only needed one.
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-There are 38.5 million single-person households in the US right now, making up 29% of all households, up from 19% in 1974. The number keeps growing, but the food industry hasn’t caught up. Grocery stores still arrange everything around the assumption that you’re feeding at least two people, and most recipe sites still treat “serves 4” as the default.
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-The Cook-Once-Eat-Twice Rule Most meal planning advice tells you to plan your meals, build a list, prep on Sunday, and cook through the week. While that advice usually works great, when you are cooking for one there’s one rule that trumps all of the others: every time you cook, you should be making at least two servings.
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-You eat one tonight and the second becomes tomorrow’s lunch or goes straight in the freezer. This one habit, more than any other, is what makes solo meal planning actually realistic. It means you’re only actively cooking three or four nights a week, but you’re eating home-cooked food almost every night. The leftover portion does the work for you on the nights you don’t feel like standing at the stove.
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-This changes how you choose recipes, too. Instead of looking for meals that scale down to one serving (which often means odd ingredient quantities and recipes that don’t quite work), you divide the four-serving meals by half and cook normal two-serving recipes and bank the extra. A pot of chili, a sheet pan of roasted chicken and vegetables, a batch of fried rice. These all produce two clean portions without any awkward math.
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-Over the course of two to three weeks, this habit builds a freezer stockpile almost without you noticing. By week three, you’ll have 6-8 different frozen meals stacked up, and that changes the entire dynamic. Dinner on a tired Thursday isn’t a $25 delivery order anymore. It’s picking something from the freezer and heating it up in a couple of minutes.
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-The cook-once-eat-twice approach works even better when you don’t have to decide what to cook in the first place. Eat This Much automatically creates a personalized meal plan with recipes that include leftovers, builds your grocery list, and makes meal planning for one take just a few minutes each week.
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-Shopping Strategies That Work for One The grocery store is where solo meal planning either holds together or falls apart, and the standard advice about buying in bulk and stocking up on sales doesn’t really apply when half of everything you buy goes bad before you can use it.
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-Buy Loose, Not Bagged This is the single most impactful shopping change for anyone cooking for one. Two carrots from the loose bin instead of a 2-pound bag. Three tomatoes instead of a clamshell of six. One bell pepper, not three in a shrink-wrapped pack. It feels minor, but it eliminates most of the fresh-produce waste that makes solo grocery shopping so frustrating. You’re buying exactly what you need for this week’s meals and nothing more.
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-Not every store makes this easy, though. Some have moved almost entirely to pre-packaged produce, and if yours is one of them, farmers’ markets and smaller grocery stores tend to be better for loose buying. It’s worth the trip if food waste has been a consistent problem.
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-Make Friends with the Freezer Aisle Frozen vegetables deserve a much better reputation than they get. They’re picked and frozen at peak ripeness, so the nutritional content is comparable to fresh and often better than “fresh” produce that spent a week in transit before sitting on a store shelf for another three days. For solo cooks, the real advantage is portioning because you can pour out exactly what you need and put the rest back in the freezer.
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-Frozen proteins work the same way. A bag of frozen shrimp, individually frozen chicken breasts, or frozen ground turkey lets you pull out one serving at a time instead of committing to a family-sized pack that you have to use within two days.
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-Use The Butcher Counter Trick If your grocery store has a butcher counter, use it. You can ask for a single chicken breast, two pork chops, or a quarter pound of ground beef. Most butcher counters will portion to whatever size you need, and it saves you from buying a full-size pack, using one piece, and freezing the rest in a giant clump that you’ll never actually defrost properly.
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-When full-size or family packs are significantly cheaper per pound and the savings justify it, buy the pack but repackage immediately. Single-serving portions in individual freezer bags, labeled with the date and contents. This takes five minutes after you get home from the store and prevents the “mystery meat” situation where unlabeled freezer bags pile up for months.
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-Build a Solo Pantry The backbone of solo cooking is a pantry full of ingredients that don’t punish you for being one person. Canned beans, rice, pasta, eggs, jarred sauces, shelf-stable grains like quinoa, and whatever spices you actually use (not the 30-jar spice rack you bought once and forgot about). These form the base layer of dozens of fast meals, and they’ll wait patiently in your cabinet for weeks or months without going bad.
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-When combined with one or two fresh ingredients and a frozen vegetable, a well-stocked pantry can cover most weeknight dinners without a dedicated grocery trip.
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-Your Freezer Is Your Most Important Tool Most meal planning advice treats the freezer as an afterthought, somewhere leftovers go when you can’t eat them fast enough. For solo cooks, the freezer needs to be the center of the entire system. It’s not where food goes to die. It’s your second pantry, the thing that makes the whole operation work.
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-The key habit is portioning everything into single servings before it goes in. Most people dump an entire pot of soup into one big container and then deal with the annoyance of defrosting and reheating a quantity they can’t finish in one sitting. Single portions mean you pull out exactly one meal and the rest stays frozen and ready for another night.
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-FoodSafety.gov’s cold storage charts are worth bookmarking for the fridge side of things (cooked poultry lasts 1-2 days, cooked meats and stews 3-4 days), but the freezer is where solo cooks get their real advantage. Most cooked meals keep for 2-3 months in the freezer without losing quality, which means your Tuesday chilli is still a perfectly good Thursday dinner six weeks later.
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-Label everything with the date and contents every time. A roll of masking tape and a Sharpie close to your kitchen counter is all it takes. Some people keep a running list on the freezer door, which solves the “I know there’s food in there but I don’t know what any of it is” problem that eventually leads to ordering takeout anyway.
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-How to Stay Motivated When Cooking for One Cooking for one doesn’t carry the same social feedback loop as cooking for a family or a partner. There’s no one to appreciate the effort or sit across the table from, and honestly, on some nights the whole thing just feels pointless. A bowl of cereal or a delivery order wins by default, and no amount of Pinterest boards full of beautiful one-pot meals is going to change that.
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-This is the most underrated challenge in solo meal planning, and most advice ignores it because it’s not really a planning problem, it’s a motivation problem. The cook-once-eat-twice habit and the freezer stockpile exist specifically so that on the nights you don’t want to cook (and there will be plenty of them), you still have a home-cooked fallback that takes less time than opening a delivery app.
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-Plan at least one or two nights per week where you aren’t cooking on purpose. Not because you failed at the plan, but because the plan includes nights off. Leftovers, a freezer meal, eggs and toast, or takeout if you feel like it. These pre-scheduled breaks keep the rest of the week’s plan from collapsing when your motivation dips.
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-There is also something to be said about cooking for yourself. Cooking for one means zero compromise. Nobody else’s preferences, nobody else’s schedule, nobody else’s allergies or aversions dictating what’s for dinner. You eat what you want, when you want, and there’s a real freedom in that even if it doesn’t always feel that way.
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-A Week in the Life of a Solo Meal Planner Here’s what a realistic week of solo meal planning could look like. The focus isn’t the specific recipes but the pattern of ingredient overlap, the cook-once-eat-twice rule in action, and strategic nights off.
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-Monday: Sheet pan chicken thighs with roasted broccoli and rice. Cook more rice than you need on purpose so you can use it for dinner tonight, and the extra rice carries forward to two more meals this week. (Active cooking time: 35 min.)
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-Tuesday: Black bean tacos with avocado, salsa, and Monday’s leftover rice. No real cooking involved, just assembly. (Active cooking time: 10 min.)
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-Wednesday: Fried rice using the last of the leftover rice, frozen stir-fry vegetables, an egg, and soy sauce. You can even make enough for two portions and freeze one. (Active cooking time: 15 min.)
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-Thursday: Night off. Grab something from the freezer stockpile, make breakfast for dinner, or order food without guilt.
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-Friday: Pasta with jarred marinara, ground turkey from the butcher counter, and a side salad. Freeze one portion of the pasta for next week’s freezer stash. (Active cooking time: 20 min.)
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-Saturday and Sunday: Mix of social meals, leftovers, and simple cooking. Sunday evening is also when next week’s three or four dinners get chosen and prepped.
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-The thing to notice is that one chicken purchase on Monday feeds three separate meals across the week. The rice cooks once and shows up in three different forms. Thursday is a deliberate break. Friday adds to the freezer stockpile. Four nights of active cooking covers the full week, and every cooking session feeds more than one meal.
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-Adapting the System to Your Diet The solo-specific principles (cook-once-eat-twice, buy loose, freezer as second pantry) layer on top of whatever dietary pattern you follow. However, there are some instances where solo cooking creates unique advantages or friction:
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-Keto and low-carb plans actually pair well with the freezer-heavy approach because high-fat meals (casseroles, stews, curries, anything coconut-milk-based) freeze exceptionally well. The solo advantage is that you don’t have to accommodate a household that isn’t on the same eating plan.Vegan and vegetarian solo eaters tend to fall into a protein-variety rut faster than anyone else. When you’re only cooking for yourself, it’s easy to default to beans and tofu every night because they’re cheap and familiar. Push yourself to rotate: lentils one night, tempeh another, chickpeas later, edamame in a stir-fry on the weekend.Calorie-specific plans are where solo cooking gets genuinely hard without a tool helping you. Hitting a consistent calorie target across a week is difficult enough when you’re sharing meals with someone, but for one person, where a single oversized portion throws off the entire day, eyeballing it just doesn’t work reliably. This is where meal planning tools earn their keep: set your calorie target, macro split, and dietary preferences, and it generates a full week calibrated to your numbers.
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-calorie calculator to find your starting target.
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-Make Solo Meal Planning Stick The biggest mistake solo cooks make is trying to shrink family-sized meal planning into a one-person version. That’s how you end up with half-used ingredients, recipes that don’t quite work at small scale, and a fridge full of leftovers you can’t get through fast enough.
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-The better approach is a system designed from the ground up for one: cook-once-eat-twice as the default, loose produce over pre-bagged, a freezer that works as a backup pantry, and built-in nights off so the plan survives the weeks when cooking feels like too much effort.
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-Start this week. Pick three dinners, make each one yield two servings, and freeze what you don’t eat the next day. Or if the planning itself is the part you dread, let Eat This Much generate your first week based on your calorie target and preferences. Either way, you’ll waste less food, spend less money, and eat better than you did last week.
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-Frequently Asked Questions How do I stop wasting food when I cook for one? Three habits cover most of it: cook every meal to yield two servings (eat one, freeze one), buy fresh produce loose in small quantities rather than pre-bagged, and treat your freezer as a working pantry you pull from regularly rather than a place food goes to be forgotten.
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-Is it cheaper to meal plan or just buy prepared food? For a single person, the savings from meal planning are mostly about waste reduction rather than bulk buying. The EPA estimates the average American throws away $728 worth of food per year. Solo meal planners who portion and freeze consistently cut that significantly, which more than covers the small extra effort of planning.
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-What are the best meals to batch cook for one? Anything that freezes well and reheats in a single portion: chili, soups and stews, curries, pasta bakes, grain bowls (freeze the grain and protein, add fresh greens when reheating), and marinated proteins that you can defrost and cook in 15 minutes. The ideal solo batch recipe gives you two servings, not six.
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-How do I stay motivated to cook when it’s just me? Build the system so motivation is optional on most nights. If your freezer has 6-8 meals in it, you only need enough motivation to cook three or four times per week, and the freezer handles the rest. On the emotional side, lean into the freedom: cook exactly what you want, eat at whatever time suits you, and experiment without worrying about anyone else’s opinion.
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Best Diet Apps: Top Picks for 2026
- Thu, 09 Jul 2026 13:00:38 +0000
- /blog/?p=1132
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- In 2026, downloading an app is often the very first step people take when embarking on a new diet. Whereas once we would have had to rely on written plans or guesswork, now you can simply click ‘download’ to install a powerful dieting tool in your pocket. But with that convenience comes a new challenge: navigating the best diet apps.
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-The past few years have seen an explosion in diet and nutrition apps, each promising better results, smarter tracking, and a more personalized experience. From simple calorie counters to fully integrated lifestyle platforms, the sheer number of options can make it difficult to know where to start, let alone which one is actually right for you and your goals.
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-What’s more, the technology behind these apps has evolved rapidly. In 2026, many platforms now offer AI-powered meal planning, adaptive calorie and macro targets, and simple integration with wearables, creating a far more dynamic and personalized experience than ever before.
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-So how can you cut through the noise to choose the app that will best support you on your journey? To help you decide, we’ve explored the best diet apps for weight loss, muscle gain and healthy living in 2026, breaking down their features, strengths, and use cases, so you can find the one that fits your needs and your lifestyle.
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-How to Choose the Best Diet App for You If you’ve never used a diet app or haven’t used one for a while, you may be surprised at the advanced approaches and features on offer in 2026. Nowadays, the best diet apps for weight loss, muscle gain and overall health go far beyond simple calorie counting. Instead, they combine smart technology, automation, and behavioral science to make healthy eating easier and more sustainable.
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-Here are some of the top features to look out for in a diet app in 2026:
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-AI-powered personalization: Many apps will now adapt your calorie targets, macros, and recommendations based on your real world progress, taking a lot of the guesswork out of dietingAutomated meal planning: To reduce decision fatigue when trying to create meals that hit your calorie and macro targets , apps like Eat This Much generate custom meal plans and even create shopping lists, saving you time and effortIntegration with fitness tools : Syncing with your existing fitness apps and wearables keeps your activity, calorie burn, and nutrition data aligned in one place, so you’re not relying on manual tracking or guessworkSmart food logging: Features like barcode scanning, AI-powered photo recognition, and voice input make tracking faster and less tedious than ever beforeAdvanced nutritional insights: If you want deep insights into your nutrition, look out for apps that focus on macros and micros rather than just caloriesBehavioral coaching: A number of apps also offer behavioral coaching to help you build sustainable healthy habits
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-Best Diet Apps at a Glance App Key Strength Premium Pricing (USD) Best For …Eat This Much Automated meal planning, grocery lists, and delivery Between $5–$15 per month People who want their meal planning done for them Fitia Coaching and smart tracking $19.99 per month, or $59.99 annually, with a family plan costing $89.99 for a year Users seeking AI coaching Noom Psychology-based weight loss $169 for a four-month subscription, $179 for six months, or $209 for the 12-month package People who struggle with consistency MacroFactor Focuses on metabolism $11.99 per month, $47.99 for six months, or $71.99 per year Precision fat loss or muscle gain Cronometer Deep nutritional accuracy Around $4.99 per month on an annual subscription or $10.99 per month paying as you go Users who want to closely track micronutrients Nourish Provides access to registered dieticians $0 with the right insurance provider, or around $145 per appointment out of pocket Expert-led nutritional guidance MyFitnessPal Vast food database $19.99 a month or $79.99 a year. There’s also a Premium+ option for $24.99 a month or $99.99 per year. Maximum flexibility and a vast food database Yazio Simple calorie counting The annual plan costs $47.90 per year, or $3.99/month Simple structure Simple Habit-based weight loss Around $15 per month for a monthly plan, or as low as roughly $5 per month with an annual subscription People looking for a low-effort app MyNetDiary Simple but highly accurate meal tracking $59.99 per year, or approximately $5-$9 per month A balanced, no-nonsense tracker Lose It! Fast, straightforward weight loss Between $39.99 to $79.99 per year depending on the plan Those who need a bit of motivation LifeSum Holistic, lifestyle-focused nutritional improvements Premium cost varies, but is typically around $40–$60 per year Overall wellness
*Prices as of July 2026. May vary by platform and region.
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-Roundup: 12 Best Diet Apps in 2026 Before clicking ‘download’ on your chosen diet app, it’s worth doing a little research to ensure it will support your diet in the way you want and need it to. Read on for a breakdown of the top diet apps in 2026, including their key features, who they work best for, pricing, ratings, and pros and cons.
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-1. Eat This Much: Best for Automated Meal Planning Meal planning sounds simple, until you’re actually trying to hit precise calories and macros. Then it becomes a grind. It starts the same way every time: it’s Sunday, you’re full of good intentions. This is the week you finally stay on track, but an hour later, you’re still scrolling through recipes, trying to find meals that fit your targets. Then comes the shopping list, the supermarket trip, and hours of batch cooking. Before you know it, your weekend has disappeared, and by Wednesday, you’re tired of the food and slipping off plan.
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-Eat This Much uses the power of automation to remove the hassle, anxiety and mental drain from these daily food decisions. When it comes to the best diet apps, it’s hard to beat.
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-The app automates personalized meal plans that empower you to hit precise nutritional goals with way less effort. Just enter your calorie and macro targets, choose how many meals you want per day, and the app handles the rest, complete with ready-made recipes and automatic grocery lists.
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-It supports a wide range of diets, including keto, Mediterranean, paleo, vegan, and vegetarian, while still allowing full customization. You can also track your intake and create your own recipes, even on the free version.
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-Ratings and reviews: This highly-rated app was named the Best Meal Planning App of 2025 by CNN Underscored. It has 4.7 stars on Apple’s App Store and 4.6 stars on Google Play. Users have praised it as a “game-changer” that simplifies nutrition, saves you time, and ultimately gets results.
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-Key Features:
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-Automatic macro targeting, covering carbs, fat and protein
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-Calorie counter
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-Supports a broad range of diets, as well as custom diets
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-Filter meals based on dislikes, allergies or specific requirements
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-Virtual pantry, which prioritizes ingredients already in your kitchen to reduce food waste
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-Automatic grocery list generation, with Instacart and AmazonFresh integrations for delivery
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-Leftovers management, which allows users to set patterns for using up leftovers
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-Barcode scanner
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-Best for: People who don’t want to spend hours each week on meal planning, but who want to hit specific calorie and macro targets
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-Pros:
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-Saves users a significant amount of time when it comes to both meal planning and shopping
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-Eliminates decision fatigue around mealtimes
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-Super customizable meal plans based around food preferences as well as nutritional targets
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-Large database of foods and restaurants
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-Plenty of simple, easy-to-cook recipes
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-Clear nutritional breakdowns provided for every meal
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-User-friendly
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-Helps to reduce food waste
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-Cons:
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-Not a traditional calorie counter
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-Some recipes may feel a bit simple for keen chefs
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-Premium tier required for weekly planning, automated grocery lists and leftovers management
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-Pricing: Daily meal planning is free. For weekly planning, automated grocery lists, and leftovers management, you’ll need the Premium plan. Depending on whether you pay monthly or annually, this can cost between $5–$15 per month. Try it on for size with a 14-day free trial before you commit. There’s also a Pro plan which is perfect for dietitians, trainers, and health coaches who need client management tools, starting at $49 per month.
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-2. Fitia: Best for Coaching and Smart Tracking Fitia positions itself as a full-service diet coach that fits in your pocket. Rather than leaving you to figure things out alone, Fitia tells you what to eat, tracks what you actually eat, and continuously adjusts your plan to keep you moving toward your goals. Its AI-powered coach builds weekly meal plans aligned with your calorie and macro targets, then adjusts them based on your real progress.
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-The app incorporates effortless smart tracking so you can log meals by photo, voice, typing, or barcode scanning, while the app keeps tabs on your weight, body fat, and measurements to illustrate your progress. Another of Fitia’s big draws is its database accuracy, as every entry is reviewed by registered dieticians before it’s published in the food database.
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-Ratings: Fitia scores 4.9 stars on Apple’s App Store, with positive reviews highlighting the ease of calorie tracking.
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-Key Features:
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-Automatic meal planning with personalized recipes
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-Smart tracking – choose between photo, voice, text and barcode
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-Nutritionist-verified food database
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-AI-powered calorie and meal adjustments
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-Intermittent fasting tracking
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-Progress tracking
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-Best for: Users who want a high level of diet support plus the convenience of smart tracking
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-Pros:
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-Quick, convenient calorie tracking your way
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-The food database is more accurate and reliable than some other apps
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-Meal plans adapt as you make progress towards goals
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-Cons:
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-Could be overcomplicated if you just want a simple diet app
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-You need a premium subscription for the full experience
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-Pricing: If you just want basic calorie logging, Fitia’s free version does the job. However, for the full AI coaching experience, including meal planning and advanced analytics, you’ll need to upgrade to the Premium tier, which costs $19.99 per month, or $59.99 annually. Family plans cost $89.99 for a year.
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-3. Noom: Best for Psychology-based Weight Loss Noom takes a different approach to dieting by focusing on the “why” behind your eating habits, not just the numbers on your plate, in a bid to create long-term behavioral change. Far from being a simple calorie tracker, this wellness platform offers daily bite-sized lessons designed to help you understand your habits, make better decisions, and build a healthier relationship with food over time.
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-Alongside this, the app includes habit tracking, personalized insights, and optional one-to-one coaching, giving users ongoing support and accountability throughout their journey. What’s more, people using Noom for weight loss can access clinician-prescribed weight-loss medications through the app.
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-Ratings: Noom has a rating of 4.7 stars on Apple’s App Store, and 4.1 stars on Android. Users like the strong sense of accountability they get from the app, as well as its easy-to-use interface.
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-Key Features:
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-Psychology-based approach to nutrition
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-Color-coded food tracking system
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-Daily bite-sized lessons
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-Access to coaches
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-Community support
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-Best for: People who have been trying to lose weight without success for a long time, and now want to explore the psychology behind their eating habits in order to achieve long-term change.
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-Pros:
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-Teaches sustainable habits for long-term success
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-Access to clinician-prescribed weight loss medication
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-Provides education and coaching, rather than just focusing on the numbers
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-Community support provides motivation
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-Cons:
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-Engaging with the app properly can be time consuming, with daily lessons
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-Could be too complex for people seeking a simple calorie tracker
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-Pricing: You can get a four-month subscription to Noom from $169, which works out at approximately $42 per month. The six month option starts at $179 and the twelve-month package at $209.
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-4. MacroFactor: Best for Calculating Your Metabolism MacroFactor is built for people who want a smarter, more precise approach to dieting. Instead of relying on fixed targets, it continuously adapts your calories and macros based on your real-world results. Over time, this creates a plan that’s highly personalized to your metabolism, helping you lose fat, build muscle , or maintain body composition.
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-Another area in which MacroFactor stands out is its super detailed analytics and insights, from energy expenditure to nutrient trends. Meanwhile, its advanced, AI-powered food tracking feature allows for photo logging and barcode scanning, and includes a verified food database. Choose between three modes: coached, collaborative and manual – depending on the level of support you want.
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-Ratings: This app scores 4.8 stars on iOS and 4.7 stars on Android. Users enjoy its accurate, data-driven approach and powerful tracking capabilities.
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-Key Features:
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-Smart algorithms adjust calorie and macro targets each week to prevent plateauing
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-Import recipes from URLs and create custom foods
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-Photos and barcode scanning
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-Highly-detailed macro and micronutrient breakdowns
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-Best for: Goal-focused individuals who are serious about nutrition and want to be able to understand what they’re consuming in a great level of detail
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-Pros:
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-Quick and easy tracking with highly accurate, verified data
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-Smart algorithm means reliable, personalized guidance that regularly updates
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-Insightful analytics give users a clearer picture of what’s actually working, and what’s not
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-Cons:
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-No free tier and the cost is quite steep, compared to other diet apps
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-No motivational coaching
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-No guided meal plans with recipes
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-Pricing: MacroFactor is one of the more expensive apps on the market, reflecting its professional-level tracking tools and unique smart algorithm. It costs $11.99 per month, $47.99 for six months, or $71.99 per year after a 7-day trial.
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-5. Cronometer: Best for Deep Nutritional Accuracy Cronometer is a science-backed nutrition tracking app designed to give users a deep understanding of their diet and overall health. At its core, Cronometer functions as a highly accurate food diary, allowing users to log meals via barcode scanning or manual entry. But it goes far beyond basic calorie counting, tracking up to 84 nutrients using lab-verified data – a level of detail most other apps don’t offer.
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-The app is also highly customizable. Users can set personalized targets not just for calories and protein, but for vitamins and minerals too, in order to take full control of their nutrition. Track metrics like body weight, blood pressure, and blood glucose, alongside food intake for a more holistic view of your health.
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-Ratings and reviews: With over 10 million users, Cronometer has racked up 4.8 stars on Apple’s App Store and 4.7 stars on Google Play. Users liked the app’s accuracy and its high level of detail.
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-Key Features:
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-Tracks up to 84 nutrients using lab-verified data from sources like the USDA
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-Tracks a wide variety of health metrics, including body measurements, lab work and mental health metrics
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-Recipe importer and analyzer
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-Best for: People who want full control of their nutrition, or target specific nutrients.
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-Pros:
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-Super detailed micronutrient insights with a high level of accuracy
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-Full nutritional breakdowns on custom recipes
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-Core tracking covered by free plan
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-Cons:
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-The amount of data could be overwhelming for those who want a more simple tracker
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-Steep learning curve
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-Food database can be more US-centered, making logging more difficult for international users
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-Pricing: Cronometer offers access to nutrient tracking and its verified database for free. Upgrade to Cronometer Gold (around $4.99/month annually or $10.99 per month) for custom charts, macro scheduling, a fasting timer, recipe importer, photo logging, and to eliminate the ads.
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-6. Nourish: Best for Dietician-backed Coaching Nourish connects users with a registered dietitian to help them improve their eating habits and health. Use the app to find an in‑network dietitian, meet with them virtually and work toward personalized health goals.
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-While Nourish is less of a DIY diet tracker, and more a virtual nutrition care service, it does also allow users to track meals and macros using AI-powered logging or photos, explore healthy recipes and meal ideas, and monitor progress towards goals.
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-Ratings: Nourish has a rating of 4.8 stars on iOS and 4.6 stars on Android. Reviewers commonly cite knowledgeable, supportive dietitians, personalized plans, and convenience as strong points.
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-Key Features:
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-Virtual appointments with registered dietitians covered by insurance
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-In‑app communication and session summaries
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-AI‑powered meal logging and macro tracking
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-Best for: Anyone who would prefer real guidance from a registered dietitian to self‑guided diet tracking.
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-Pros:
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-Support from professional dieticians, meaning users get personalized guidance rather than being left to interpret their data alone
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-The service is covered by insurance for the majority of patients
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-Classic diet app features are also included, such as macro tracking and progress logging
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-Cons:
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-Too much support for casual users or those just looking for a tracking app
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-Can be expensive if your insurance isn’t accepted
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-Pricing: According to Nourish, 94% of patients pay $0 because sessions are covered by insurance. However, the out-of-pocket rate is about $145 per appointment. Remember, the pricing model is different to most diet apps because you’re paying for access to a real dietician, not just an app subscription.
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-7. MyFitnessPal: Best for Maximum Flexibility Here’s a name you’ll probably already recognize. MyFitnessPal is one of the longest‑running and most widely used nutrition and fitness tracking apps in the world. It’s easiest to think of it as a digital diary for food and lifestyle. Users track daily calories, macros, water intake, weight and physical activity, and the app calculates your daily calorie target based on your goals, and updates it in real time.
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-The real USP here is MyFitnessPal’s vast global food database, which encompasses millions of foods, including restaurant items, brand products and user-added entries. This makes logging really easy. It also has a wide range of integrations with fitness apps and wearables.
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-Ratings: Users praise the app’s extensive food database and the ease of logging. MyFitnessPal has racked up 4.7 stars in the Apple App Store, and 4.4 stars on Google Play.
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-Key Features:
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-Massive food database, featuring millions of products, including restaurant items
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-Wide range of integrations with fitness apps and devices, including Fitbit, Garmin and Apple Health
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-Real-time calorie balance and macro breakdown when logging meals
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-Custom goals and dashboards
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-Best for: People who want a comprehensive tracking tool that puts diet, fitness, and progress in one place. Unusually, it works well for both beginners and more experienced trackers.
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-Pros:
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-Users have a high level of flexibility thanks to customizable goals and insights for varied diets and plans
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-Giant food database makes logging easy
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-All-in-one tracking (calories, macros, water, weight, and activity) gives you a holistic overview of your fitness
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-Cons:
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-The quality of the database varies, with some duplicate or incorrect entries
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-Many useful features are behind the paywall
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-Pricing: MyFitnessPal is free for users who want basic food logging, calorie tracking, and device syncing. The premium tier gives you the barcode scanner, more detailed nutrient tracking and net carb tracking (and gets rid of ads), for $19.99 a month or $79.99 a year. There’s also a Premium+ option for $24.99 a month or $99.99 per year. For this price you get a meal planner, 1500+ recipes, grocery app syncing, and automatic meal logging.
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-8. Yazio: Best for a Simple Tracking Experience If you’re looking for simple, convenient calorie counting, take a look at Yazio. Enter your meals manually, scan barcodes, or use AI food recognition to see your intake of calories, macros, and nutrients at a glance. The AI tracking tool is the standout feature, with the tech able to estimate calories and macros from images.
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-This tracking tech is complemented by structured meal plans (including over 3,000 recipes), fasting capabilities (think popular schedules like 16:8 and 5:2 and timers), and habit support for sustainable eating. And, if you want to move beyond just tracking food, Yazio offers integrations with fitness trackers and health data to automatically sync activity and steps.
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-Ratings and reviews: Yazio scores 4.7 stars on iOS and 4.5 stars on Google Play, with users praising its ease of use and design.
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-Key Features:
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-AI-powered food tracking
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-Integrated intermittent fasting tools with multiple schedules and timers
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-3,000+ recipes and smart grocery lists tailored to nutrition goals
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-Sync with fitness apps and activity tracking
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-Best for: People looking for effortless calorie tracking and/or fasting support
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-Pros
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-Speedy AI-powered meal logging
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-The app’s intuitive design makes it easy to use from day one
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-Extensive recipe library with filters makes meal planning easier
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-Cons:
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-AI estimates may be incorrect on some foods
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-Animations can make meal logging feel a bit slower
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-Pricing: Yazio is free to download and use with basic calorie and food tracking, fasting timers, and activity sync. A Pro subscription unlocks advanced features such as AI photo food tracking, custom meal plans, recipe library, and fasting insights. It’s worth looking out for discounts on the premium tier, as Yazio regularly runs promotions. Or, if you want to just take the plunge, the annual plan costs $47.90 per year, or $3.99/month.
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-9. Simple: Best for Habit-based Weight Loss with Minimal Tracking Not into calorie counting? Simple is an AI-powered health and weight loss coaching app that puts less focus on calorie math and instead offers personalized guidance and motivational prompts. It delivers science-backed suggestions built around your habits, goals and behavior in a friendly tone of voice. There are no extreme restrictions here, instead the AI coach Avo builds you a daily personalized action plan based on your food, hydration and activity inputs. The idea is to work towards sustainable behavior change and consistency.
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-Ratings: Simple has 4.7 stars on Apple’s App Store and 4.4 stars on Google Play. Users enjoyed its personalized coaching style, and said the app helped make healthy habits easier to build.
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-Key Features:
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-Avo AI health coach that offers daily guidance, tips, and motivational coaching
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-Instant nutritional feedback on your meals
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-Beginner-friendly personalized workouts
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-Blinky – a motivational character designed to provide emotional support and accountability
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-Best for: Those who benefit from motivational guidance rather than strict calorie counting.
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-Pros:
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-No calorie counting or strict restrictions
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-Focus on building healthy habits
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-Offers more support for workouts than many similar apps
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-Cons:
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-Not ideal if you’re looking for detailed calorie or macro tracking
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-Not as many integrations with fitness tools as some other apps
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-Pricing: Simple offers a free basic version with essential tracking and limited AI replies. If you level up to the premium tier, you get personalized coaching, unlimited Avo guidance, structured check‑ins, success scoring, advanced insights, and guided workouts. Pricing varies but it costs around $15 per month for a monthly plan, or as low as roughly $5 per month with an annual subscription. Look out for the frequent discounts.
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-10. MyNetDiary: Best for a Simple, Structured Tracker MyNetDiary is a simple but accurate nutrition tracking app that offers deep insights without being overwhelming. A comprehensive food diary, it allows users to log meals via barcode scanning, search or quick entry, and tracks calories, macros and a wide range of nutrients. What’s more, users get a daily calorie budget that updates dynamically, depending on your activity and goals. Its food database is made for accuracy, meaning there are less duplicate or incorrect entries here than with some competitors. There are also plenty of integrations with fitness trackers and health apps available.
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-Ratings and reviews: Users praise Simple’s clean interface and accuracy, and have given it 4.8 stars on the Apple App Store, and 4.6 stars on Android.
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-Key Features:
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-A smart calorie budgeting system that dynamically adjusts your daily calorie target based on your logged exercise and progress
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-An extensive, curated food database
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-Structured diet plans, including keto and low-carb
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-Detailed nutrient tracking
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-Best for: People who want a straightforward but accurate calorie tracking experience without the clutter.
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-Pros:
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-Easy to navigate thanks to a clean, intuitive interface
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-Doesn’t overwhelm the user with data
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-Easy to log food with a high level of accuracy
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-Supports multiple diet styles
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-Cons:
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-You need a premium subscription for many of the advanced features
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-Less advanced analytics than some data-heavy apps like MacroFactor
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-Pricing: MyNetDiary offers a free version with core calorie tracking, barcode scanning, and basic nutrition insights. Or, pay $59.99 per year (or approximately $5-$9 per month) for a premium subscription, which includes detailed nutrient analysis, diet-specific plans, deeper reporting, and personalized insights.
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-11. Lose It!: Best for Motivation Lose It! aims to make weight loss fast and simple. This is a goal-focussed calorie tracking app that prides itself on its speed and ease of use, offering one of the quickest food logging experiences on the market while still delivering meaningful insights.
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-Users enter their goals, and Lose It! generates a daily calorie budget according to their weight and timeline. You can then log meals using barcode scanning, search, or photo, with the app instantly updating your remaining calories. While it primarily focuses on calorie tracking, it also supports macro tracking and integrates with fitness apps and wearables for a more complete picture.
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-Ratings and reviews: This app scores 4.8 stars on Apple’s App Store and 4.4 stars on Google Play. Users love its speed, simplicity and intuitive interface.
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-Key Features:
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-Personalized calorie budget, calculated based on the user’s goal weight and timeline
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-Snap It photo logging for easy meal tracking
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-Macro tracking and custom goals that allow you to also set and monitor your carb, fat, and protein targets
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-Best for: People who want a simple, fast, and highly usable calorie tracker without getting bogged down in excessive data
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-Pros:
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-Super fast and intuitive food logging
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-Easy to use interface
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-Strong focus on weight loss goal tracking
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-Cons:
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-Less detailed micronutrient tracking than some other apps on the market
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-Ads in the free version can be distracting
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-Pricing: The free version includes basic calorie tracking, food logging, and goal setting. To unlock the rest of the features (including macro tracking, personalized insights, and meal planning tools) you’ll need a premium membership, which generally costs between $39.99 to $79.99 per year depending on your plan.
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-12. Lifesum: Best for Lifestyle and Diet Integration Lifesum goes beyond tracking to guide users’ meals. It combines calorie and macro tracking with structured diet plans, such as keto, Mediterranean, high protein, and intermittent fasting. Users enter their goals and the app builds a custom plan and supports it with pre-designed meal plans, recipes, and grocery lists.
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-Tracking is done by barcode scan, photo, voice, or manual entry, and the app automatically calculates calories and nutrients. It also includes a holistic ‘Life Score’, which evaluates your weekly habits across nutrition, hydration, and exercise and provides actionable feedback. That said, this isn’t a data-heavy app. Instead, it uses food ratings and habit trackers to encourage better daily choices.
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-Ratings: Lifesum has 4.6 stars on iOS and 4.4 stars on Android. It’s praised by users for its meal plans and clean design.
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-Key Features:
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-Structured meal plans for between 7-21 days, complete with recipes and automatic shopping lists
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-Holistic Life Score health rating
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-Food rating system designed to guide healthier choices
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-Flexible food logging by photo, voice, barcode, or manual entry
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-Best for: People who want prescriptive guidance on what to eat rather than just calorie counting
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-Pros:
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-Takes the hassle out of deciding what to eat
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-Wide range of diet programmes
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-Holistic approach to nutrition rather than just calorie counting
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-Cons:
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-Food database may be less accurate than some other similar apps
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-Premium required for many key features
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-Pricing: The free version of Lifesum includes basic calorie tracking, food logging, and limited insights. The price of the premium package varies, but is typically around $40–$60 per year, and includes full access to meal plans, recipes, diet programmes, detailed nutrition analysis, and Life Score insights.
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-Choosing the Right Diet App for You There are a ton of diet apps on the market in 2026, and, as we’ve covered above, they all have plenty of pros and cons. Choosing the right one for you really does come down to choosing the right one for you . After all, no two nutritional journeys are the same.
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-Start by considering your goals. If you’re hoping to improve your overall nutrition without much effort, an automated meal planning app like Eat This Much could be a game-changer. Aiming for rapid weight loss? You might want to look at an app like Lose It! MacroFactor, on the other hand, may be more suited to those aiming to build muscle. Hoping for a long-term change? Perhaps Noom or Lifesum could be the best fit.
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-It’s also important to be realistic about your pain points. Everyone starts a diet with the best of intentions, but obstacles like a lack of time, busy days, and big events often get in the way, not to mention factors like a lack of consistency or emotional eating.
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-Don’t underestimate the role your personality plays either. Perhaps you’re someone who would benefit from regular support from a registered dietician, like those provided by Noom, or an AI-powered coach like the one on Fitia, to help you stay accountable. Or maybe you’d respond better to a self-guided experience, and just need a simple tracking app such as MyNetDiary or Yazio? It’s also worth noting that some of these apps are suitable for beginners, whereas others have a steep learning curve.
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-How much time are you willing to spend engaging with the app each day? Some of the apps listed above require a lot of effort, whereas others fit easily into your existing schedule and lifestyle.
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-The Best Diet App Is the One You’ll Use The most sophisticated app in the world won’t deliver results if you don’t use it regularly. Whether that’s logging your meals, checking in with a coach, or following a meal plan, progress only happens when you engage with the process over time.
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-That’s why it’s crucial to choose an app that fits naturally into your routine. If it feels intuitive, quick to use, and aligned with your preferences, you’re far more likely to stick with it. On the other hand, if it feels like a chore, even the best features will go unused.
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-Remember, the best diet app isn’t necessarily the one with the most complex tools, it’s the one you’ll actually come back to every day.
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GLP-1 Diet Explained: What It Is and How It Supports Weight Loss
- Thu, 02 Jul 2026 11:59:43 +0000
- /blog/?p=1089
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- GLP-1 diets have become one of the biggest topics in nutrition, largely because medications like Ozempic, Wegovy, and Mounjaro have transformed how people approach weight loss. But despite the name, there isn’t one official “GLP-1 diet.” Instead, it refers to an eating pattern designed to complement GLP-1 medications by prioritising nutrient-dense, high-protein foods that support muscle maintenance, help manage side effects, and make it easier to meet your nutritional needs while eating less.
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-If you’re taking Ozempic, Wegovy, Mounjaro, or Zepbound, you’ve probably been told to “eat healthy.” That’s not wrong, it’s just nowhere near enough guidance for a situation that is actually different from ordinary dieting. GLP-1 medications change how your body handles hunger, digestion, and cravings in ways that make your old eating habits risky in ways that sneak up on you.
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-What is a GLP-1 diet? A GLP-1 diet isn’t a specific diet with strict rules or a list of foods you must eat. Rather, it’s an eating approach designed to work alongside GLP-1 medications such as Ozempic, Wegovy, and Mounjaro. Because these medications reduce appetite and slow stomach emptying, the focus shifts from simply eating less to making every meal count nutritionally.
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-It prioritizes high-protein foods, fiber-rich carbohydrates, and nutrient-dense foods to protect muscle, manage side effects like nausea and constipation, and make every smaller-than-usual meal count. While the exact foods and calorie intake vary from person to person, the overall principles remain the same: prioritise quality nutrition, stay hydrated, and build sustainable eating habits that support long-term weight management.
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-What Is GLP-1 Medication? GLP-1 stands for glucagon-like peptide-1, a hormone produced in your gut. It does several things at once:
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-Triggers insulin release in response to food
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-Slows the movement of food from your stomach into your intestines
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-Sends fullness signals to your brain.
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-GLP-1 medications reproduce this at levels your body can’t produce naturally, which is what makes them effective for weight loss.
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-The most widely used ones right now are semaglutide (sold as Ozempic for diabetes management and Wegovy for weight loss) and tirzepatide, which targets both GLP-1 and a second hormone called GIP (Mounjaro for diabetes, Zepbound for weight loss). According to a 2024 KFF Health Tracking Poll , 1 in 8 US adults has now taken a GLP-1 medication.
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-How GLP-1 Medications Change the Way You Eat GLP-1 medications change the way your body regulates hunger and fullness, which is why many people naturally eat less without feeling as deprived as they would on a traditional calorie-restricted diet.
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-Rather than relying on willpower alone, these medications work with your body’s natural appetite signals, making it easier to reduce calorie intake on average by 16–39% .
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-One of the biggest changes is reduced appetite. Many people find they feel satisfied after eating much smaller meals and are less likely to think about food throughout the day. This can make sticking to a calorie deficit feel more manageable than with other weight loss approaches.
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-GLP-1 medications also slow stomach emptying, meaning food stays in your stomach for longer. This is what makes a small meal feel filling for hours. It’s also why greasy, rich, fried foods become harder to tolerate on these medications, as they sit in your stomach longer and have more opportunity to cause nausea.
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-Another common effect is reduced cravings, especially for highly processed, high-calorie foods. While cravings don’t disappear completely for everyone, many people on GLP-1s report a reduced desire to eat sugary, starchy, and high-fat foods. However, this doesn’t mean you’ll crave healthy food, usually, you just won’t crave much of anything.
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-Because of these combined effects, portion sizes naturally become smaller and people find they can no longer finish meals they previously considered normal.
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-Research shows that up to 40% of weight lost during GLP-1 treatment can come from fat-free mass , including muscle. Losing muscle slows your metabolism, reduces strength, and makes long-term weight maintenance harder. This is why food quality becomes even more important. When you’re eating fewer calories overall, every meal needs to provide as much nutrition as possible.
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-Prioritising protein, fibre, vitamins, minerals, and healthy fats helps support muscle maintenance, energy levels, and overall health while reducing the risk of nutrient deficiencies. Rather than focusing solely on eating less, a GLP-1 diet focuses on making the food you do eat count.
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-Why a GLP-1 Diet Is Different from Just “Eating Healthy” General healthy eating advice still applies when you’re taking GLP-1 medications, but the way these medications affect your appetite means your nutritional priorities change. Because you’re likely eating 30–40% less food, it’s no longer enough to simply choose healthy foods, every nutritional decision carries more weight and every meal needs to deliver as much nutrition as possible.
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-The goal isn’t just to eat well, a GLP-1 diet focuses on getting the maximum nutritional value from every meal to support weight loss while helping you get the most from your medication.
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-One of the biggest differences is that hunger is no longer a reliable guide. Many people on GLP-1 medications don’t feel hungry enough to eat regular meals, making it easy to consume too little protein, fibre, or essential vitamins and minerals. When overall food intake drops, the risk of nutritional deficiencies increases much faster than many people realise.
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-In fact, a 2024 joint scientific statement from the American College of Lifestyle Medicine and several partner organisations identifies inadequate nutrient intake as a key nutritional risk for people taking GLP-1 medications. The statement recommends prioritising a dietary pattern rich in vegetables, fruits, whole grains, lean protein foods, low-fat dairy or dairy alternatives, and healthy fats. That’s why a GLP-1 diet prioritises nutrient-dense foods that provide more nutrition in smaller portions.
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-The foods you eat can also have a significant impact on how well you tolerate the medication. Nausea, constipation, bloating, and acid reflux are among the most common side effects, especially during the first few months of treatment. Large meals, fried foods, alcohol, and spicy foods can make these symptoms worse, while smaller portions and simpler, easy-to-digest meals are often better tolerated.
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-Protein also becomes a much higher priority than it might be in a general healthy eating plan. During weight loss, your body can lose muscle as well as fat. Eating enough protein helps preserve lean muscle mass, supporting strength, metabolism, and long-term weight management.
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-In many ways, a GLP-1 diet is more intentional than simply “eating healthy.” Rather than changing what healthy eating looks like, a GLP-1 diet changes what you need to prioritise.
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-Build a personalized GLP-1 meal plan in minutes! Set your calorie and protein goals, generate a weekly meal plan, and automatically create your grocery list.
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-The Core Principles of a GLP-1 Diet There isn’t a single “GLP-1 diet” that everyone should follow. Instead, there are a handful of evidence-based nutritional principles that help you get the most from GLP-1 medications while supporting healthy, sustainable weight loss. These recommendations are designed to help you meet your nutritional needs, preserve muscle mass, and minimise common side effects while eating less overall.
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-Prioritise Protein Protein is one of the most important nutrients on a GLP-1 diet because it’s also one of the easiest to underconsume when your appetite drops. Eating enough protein helps preserve lean muscle mass during weight loss, supports recovery after exercise, and keeps you feeling fuller for longer.
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-Many experts recommend aiming for around 25–30 grams of protein per meal, with a daily intake of approximately 1.2 grams of protein per kilogram of body weight , although your exact needs will depend on factors such as your age, activity level, and weight loss goals.
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-Protein is the nutrient most at risk when appetite drops. The clinical target is 25–30 grams per meal, with a daily total of roughly 1.2 grams per kilogram of body weight — about 80 grams per day for a 150-pound person, or around 110 grams for a 200-pound person.
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-One practical tip that comes directly from clinical guidance is to eat your protein first at each meal, before vegetables and carbs. Because GLP-1 medications make you feel full more quickly, it’s easy to leave the protein on your plate if you start with other foods. Eating a few bites of chicken, fish, Greek yogurt, tofu, or another protein source first helps make sure you’ve covered your most important nutritional priority before fullness sets in.
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-Good protein sources include chicken, turkey, fish, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, chickpeas, and beans. On days when solid food is hard to tolerate (especially in early weeks or after a dose increase), a protein smoothie or shake can also be a convenient way to meet your daily target.
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-Eat Plenty of Fibre Fibre plays an important role in a GLP-1 diet. It supports digestive health, helps keep you full between meals, and may reduce one of the most common side effects of GLP-1 medications: constipation.
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-The general recommended daily intake is 25 grams of fibre per day for women and 38 grams per day for men. If your current intake is low, increase it gradually rather than all at once, as a sudden increase can cause bloating and digestive discomfort.
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-Aim to include a variety of fibre-rich foods such as vegetables, fruit, legumes, oats, whole grains, nuts, and seeds. Berries, apples with the skin on, broccoli, Brussels sprouts, lentils, black beans, sweet potatoes, and chia seeds are all excellent choices. Chia seeds are particularly useful because just one ounce provides around 10 grams of fibre, making them an easy addition to yogurt, oatmeal, or smoothies without a lot of added volume.
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-Choose Nutrient-Dense Foods Nutrient-dense foods provide high levels of protein, fibre, healthy fats, vitamins, and minerals without relying heavily on added sugars or highly processed ingredients.
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-Build most of your meals around whole foods such as vegetables, fruit, lean proteins, whole grains, legumes, dairy or fortified dairy alternatives, nuts, seeds, and healthy fats like olive oil or avocado.
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-Healthy fats are also an important part of a balanced diet because they help your body absorb vitamins A, D, E, and K. However, because large amounts of fat can worsen nausea or acid reflux in some people taking GLP-1 medications, many people find it more comfortable to include smaller portions throughout the day, such as a drizzle of olive oil on vegetables, a tablespoon of almond butter in a smoothie, a quarter of an avocado with lunch, rather than eating one high-fat meal.
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-Stay Hydrated GLP-1 medications can reduce more than just your appetite, research shows they may also reduce the sensation of thirst . This means you can go through a whole day genuinely underhydrated without feeling thirsty. Combined with eating less and potential side effects such as nausea or vomiting, this can make dehydration more common than many people realise.
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-Aim to drink around 8–10 cups (2–2.5 litres) of water or other low-calorie drinks each day, adjusting your intake based on your activity level, climate, and individual needs. Sipping fluids consistently throughout the day is often more comfortable than drinking large amounts at once, more so if you’re already feeling full.
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-If nausea is making it difficult to drink enough water, options such as ginger tea or electrolyte drinks may be easier to tolerate.
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-Common Misconceptions About the GLP-1 Diet As GLP-1 medications have become more popular, so have misconceptions about how you should eat while taking them. Here are some of the most common myths—and what the evidence actually says.
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-There Isn’t One Official GLP-1 Diet Despite the name, there isn’t an official “GLP-1 diet” endorsed by healthcare organisations or medication manufacturers. The term refers to an eating pattern that complements GLP-1 medications by helping you meet your nutritional needs, manage side effects, and support healthy weight loss.
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-While individual recommendations may vary, the overall principles, prioritising protein, fibre, hydration, and nutrient-dense foods, remain largely the same.
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-You Don’t Need to Cut Out Carbohydrates Completely Some people assume that taking a GLP-1 medication means following a low-carb diet , but that’s not the case. Carbohydrates are an important source of energy and can provide valuable fibre, vitamins, and minerals.
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-Rather than eliminating them, focus on choosing higher-quality options such as oats, brown rice, quinoa, fruit, vegetables, and legumes while limiting highly refined carbohydrates and sugary foods.
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-GLP-1 Medications Don’t Replace Healthy Eating GLP-1 medications can make it easier to eat less by reducing appetite and increasing fullness, but they don’t eliminate the need for a balanced diet. The quality of the food you eat still affects your protein intake, vitamin and mineral status, digestive health, energy levels, and long-term weight management. The medication is a tool, not a replacement for good nutrition.
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-Eating Less Doesn’t Mean Nutrition Matters Less A common misconception is that because you’re eating fewer calories, you don’t need to think as much about what you eat. In reality, the opposite is true. When your food intake decreases, every meal becomes more important.
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-Choosing nutrient-dense foods helps ensure you’re still getting enough protein, fibre, healthy fats, vitamins, and minerals despite eating smaller portions.
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-You Don’t Have to Be Perfect Following a GLP-1 diet doesn’t mean every meal has to be perfectly balanced or that you can never enjoy your favourite foods. The goal is to build eating habits that are sustainable over the long term.
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-Occasional treats or meals that don’t fit the ideal pattern won’t undo your progress, the focus should be on consistency rather than perfection.
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-What to Eat on a GLP-1 Diet Once you understand the principles of a GLP-1 diet, choosing the right foods becomes much simpler. The goal is to build meals around nutrient-dense, minimally processed foods that provide plenty of protein, fibre, healthy fats, and essential vitamins and minerals. While everyone’s preferences and tolerances differ, the following foods are a great place to start.
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-Lean proteins: Chicken breast, turkey, fish, shrimp, eggs, Greek yogurt, cottage cheese, tofu, tempeh, edamame, lentils, chickpeas, and beans.Fibre-rich fruit and vegetables: Spinach, broccoli, kale, Brussels sprouts, carrots, sweet potatoes, berries, apples, pears, and other colourful produce.Whole grains: Oats, quinoa, brown rice, barley, and whole-grain bread or wraps in appropriate portions.Healthy fats: Avocado, olive oil, nuts, seeds, and oily fish such as salmon.
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-During the first few weeks of treatment (or after increasing your dose) you may find softer, easy-to-digest foods more comfortable than larger, heavier meals. Options such as Greek yogurt, cottage cheese, scrambled eggs, overnight oats, protein smoothies, or natural applesauce can be easier to tolerate while still providing valuable nutrition.
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-For a more detailed breakdown of the best foods to eat, including serving sizes and protein content, see our What to Eat on a GLP-1 Diet guide.
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-Foods That Naturally Stimulate GLP-1 One question that often comes up is whether certain foods can naturally increase GLP-1 levels. The answer is yes! But only to a limited extent.
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-Your body naturally produces GLP-1 after you eat, and some foods appear to stimulate a greater release of this hormone than others. However, it’s important to understand that these natural increases are much smaller and shorter-lasting than the effects of GLP-1 medications. While diet can support your body’s natural GLP-1 response, it can’t replicate the effects of these medications.
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-Research suggests the following foods may help stimulate your body’s natural GLP-1 production:
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-Protein-rich foods , including eggs, chicken, fish, Greek yogurt, tofu, and legumes.Fibre-rich foods , particularly oats, barley, beans, lentils, fruit, and vegetables.Healthy fats , such as olive oil, avocado, nuts, and seeds.Fermented foods , including yogurt and kefir, which may support a healthy gut microbiome that plays a role in GLP-1 production, although research in this area is still emerging.
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-Perhaps the most interesting takeaway is that these are the same foods already recommended as part of a balanced GLP-1 diet. Whether you’re taking a GLP-1 medication or simply trying to support your body’s natural GLP-1 production, the nutritional advice remains largely the same: prioritise protein, fibre, healthy fats, and minimally processed whole foods.
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-What to Avoid on a GLP-1 Diet No foods are completely off-limits on a GLP-1 diet, but some are more likely to worsen side effects or make it harder to meet your nutritional goals.
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-Many people find that fried or greasy foods are harder to tolerate because GLP-1 medications slow stomach emptying, which can increase feelings of nausea or fullness. Ultra-processed foods and sugary drinks are also worth limiting, as they provide plenty of calories but relatively little protein, fibre, or other essential nutrients.
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-Some people may also notice that alcohol or spicy foods make symptoms such as nausea, heartburn, or acid reflux worse, although tolerance varies from person to person. While there is no known dangerous interaction between alcohol and GLP-1 medications, studies have found that many people naturally reduce their alcohol intake after starting treatment without intending to because the medication seems to lower the desire for it.
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-What a GLP-1 Diet Looks Like Day-to-Day A GLP-1 diet doesn’t have to be complicated. Rather than eating two or three large meals, many people find it more comfortable to eat five or six smaller, balanced meals and snacks spread throughout the day. This approach helps make protein and other key nutrients easier to consume while reducing the likelihood of nausea, bloating, or feeling overly full.
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-For example, a typical day might look like this:
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-Breakfast: Greek yogurt with blueberries and chia seedsMid-morning snack: Two boiled eggs with an appleLunch: Grilled salmon with spinach and quinoaAfternoon snack: Cottage cheese with cucumberDinner: Chicken breast with roasted broccoli and sweet potato
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-That structure hits roughly 100 grams of protein and 30+ grams of fiber, keeps each meal small enough to be comfortable, and doesn’t require anything unusual.
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-The exact foods you choose are less important than following the overall pattern. Aim to build each meal around protein, include plenty of fibre-rich plant foods, and keep portions small enough that they’re comfortable to eat. This makes it easier to meet your nutritional needs without feeling overly full.
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-Common Mistakes People Make on a GLP-1 Diet GLP-1 medications make eating less feel easier, but they can also create new challenges that many people don’t expect. Avoiding these common mistakes can help you get the best results from your medication while reducing the risk of side effects and nutritional deficiencies.
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-Not Eating Enough Protein Reduced appetite often means protein intake drops without you realising it. Since protein plays a key role in preserving lean muscle mass during weight loss, consistently eating too little can lead to muscle loss as well as fat loss.
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-Make protein the foundation of each meal and consider a protein shake if you’re struggling to meet your daily target through food alone.
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-Skipping Meals Because You’re Not Hungry It’s common to forget to eat when you’re taking GLP-1 medications, especially during the first few weeks of treatment. However, regularly skipping meals can make it difficult to get enough protein, fibre, vitamins, and minerals.
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-Instead of waiting until you feel hungry, try planning small, balanced meals or snacks at regular intervals throughout the day.
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-Not Drinking Enough Water GLP-1 medications can reduce your thirst as well as your appetite, making dehydration easier than you might expect. Drinking too little fluid can also contribute to constipation, headaches, and fatigue.
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-Keep a water bottle nearby and sip fluids consistently throughout the day rather than relying on thirst as your reminder to drink.
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-Eating Large Meals Because GLP-1 medications slow stomach emptying, large meals often cause more discomfort than smaller ones. Overeating can increase feelings of nausea, bloating, acid reflux, and fullness.
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-Eating smaller, balanced meals more frequently is usually a more comfortable approach and makes it easier to meet your nutritional needs over the course of the day.
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-Ignoring Side Effects Mild side effects such as nausea, constipation, bloating, or heartburn are common when starting GLP-1 medications or increasing your dose, but they shouldn’t simply be ignored. Often, small adjustments, such as eating smaller meals, choosing easy-to-digest foods, staying hydrated, or reducing greasy or spicy foods, can make a noticeable difference.
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-If side effects become severe, persistent, or make it difficult to eat or drink, it’s important to speak with your healthcare provider rather than trying to push through them.
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-Tools That Make Eating on a GLP-1 Diet Easier Meeting your protein target while eating fewer calories, planning several small meals each day, and keeping the right foods on hand can be challenging, especially when your appetite changes from one day to the next.
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-Fortunately, a few simple tools can make following a GLP-1 diet much easier.
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-A meal planning apps One of the biggest challenges on a GLP-1 diet is eating enough protein within a reduced calorie budget. A meal planning app that lets you set calorie and protein targets removes much of the daily guesswork by creating balanced meals that fit your goals.
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-Eat This Much is designed to do exactly that. Simply enter your calorie and protein targets (or use our Calorie Calculator to help) choose five meals per day (matching the eating pattern most dietitians recommend on GLP-1 medications), and it automatically generates a personalized meal plan along with a grocery list. This is extremely helpful on days when you don’t have much of an appetite or don’t feel like planning meals yourself.
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-Build a personalized GLP-1 meal plan in minutes! Set your calorie and protein goals, generate a weekly meal plan, and automatically create your grocery list.
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-Food Tracking Apps Tracking your food intake for the first few weeks can help you understand whether you’re consistently meeting your protein, fibre, and calorie goals. Many people are surprised to discover they’re eating far less protein than they thought once their appetite decreases.
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-Even short-term tracking can help identify nutritional gaps before they become a problem.
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-Work with a Registered Dietitian If you’re struggling to manage side effects, meet your nutritional needs, or adapt your diet to your health conditions, working with a registered dietitian can be invaluable. The 2024 joint scientific statement on nutrition and GLP-1 medications recommends involving a registered dietitian where appropriate, especially for people at risk of inadequate nutrient intake or muscle loss.
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-A dietitian can provide personalized advice that goes beyond the general guidance covered in this article.
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-Getting Started with a GLP-1 Diet Starting a GLP-1 diet doesn’t have to be complicated and overhaul your eating habits overnight. Rather than trying to change everything at once, focus on building a few sustainable habits that you can maintain over the long term.
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-Start by making protein the priority at each meal, include plenty of fibre-rich foods, choose mostly nutrient-dense ingredients, and eat smaller portions that feel comfortable. If side effects make eating difficult, adjust your food choices and meal timing rather than skipping meals altogether.
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-Remember that there’s no single “perfect” GLP-1 diet. The best approach is one that helps you consistently meet your nutritional needs while fitting your lifestyle and preferences. Over time, these small habits can make a significant difference to both your weight loss results and your overall health.
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-Frequently Asked Questions Do you have to follow a specific diet while taking GLP-1 medications? No. There isn’t a formal diet that you’re required to follow, but what you eat has a real impact on both your results and your side effects. Eating a balanced diet that prioritises protein, fibre, nutrient-dense foods, and adequate hydration can help you meet your nutritional needs, manage side effects, and support healthy, sustainable weight loss while taking GLP-1 medications.
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-How much protein do you need on a GLP-1 diet? Aim for around 25–30 grams of protein per meal, with a daily total of about 1.2 grams per kilogram of body weight. For a 150-pound person, that’s roughly 80 grams per day. Spread across five small meals, that’s around 16 grams per meal, which you can hit with a serving of Greek yogurt, a couple of eggs, or a portion of chicken. If you’re unsure how much protein you need, speak with a registered dietitian or healthcare professional.
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-Can you eat carbohydrates on a GLP-1 diet? Yes. Carbohydrates don’t need to be eliminated. Whole grains, fruit, vegetables, legumes, and other high-fibre carbohydrate sources can all be part of a healthy GLP-1 diet. The focus should be on choosing nutrient-dense carbohydrates and limiting highly processed or sugary options where possible.
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-Can you drink alcohol on a GLP-1? There are no known dangerous interactions between GLP-1 medications and alcohol. However, alcohol can worsen nausea and acid reflux, two things GLP-1s already tend to cause. Many people on these medications find they naturally drink less without trying to. If you do drink, small amounts with food are easier to tolerate than drinking on an empty stomach.
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-Is a GLP-1 diet the same as Mediterranean or keto? It overlaps with both but isn’t identical to either. It shares the emphasis on lean proteins, vegetables, whole grains, and healthy fats just like the Mediterranean diet , and it’s not intentionally low-carb like keto, though refined carbs are limited. The main difference is the focus on small, frequent meals and soft foods, neither of which is part of Mediterranean or keto diet guidelines .
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-Is a GLP-1 diet only for weight loss? Not necessarily. While many people follow a GLP-1 diet to support weight loss, the same nutritional principles can also help people taking GLP-1 medications for type 2 diabetes or other medical reasons. The goal is to support overall health, preserve muscle mass, reduce side effects, and ensure you’re getting adequate nutrition.
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-Can you naturally increase GLP-1 through food? Certain foods, including protein-rich foods, fibre-rich foods, healthy fats, and some fermented foods, can stimulate your body’s natural GLP-1 production. However, these effects are much smaller and shorter-lasting than those of GLP-1 medications and shouldn’t be considered a replacement for treatment.
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Low-Carb Diet: Complete Beginner’s Guide to Getting Started
- Tue, 30 Jun 2026 15:36:31 +0000
- /blog/?p=985
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- You cut back on carbs for a few days and the scale drops almost immediately. You feel lighter, less bloated, maybe even less hungry, then someone tells you it’s all water weight, carbs are essential, and cutting them is unsustainable. So which is it?
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-Low-carb diets have been around for decades, yet they are still misunderstood. Some people use them to lose weight. Others use them to stabilize blood sugar. And some try them briefly, feel better, and never quite understand why.
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-The reality is that “low-carb” can mean very different things depending on how it’s structured. Done thoughtfully, it can improve appetite control and metabolic markers. Done poorly, it can turn into a restrictive cycle of cutting foods without a clear plan. Understanding how a low-carb diet actually works makes all the difference.
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-Low-Carb Diet at a Glance
-Low-carb range: Typically 50-130g carbs per day (varies by person and goal)Very low-carb: 20-50g per day (more extreme; higher side effects)Foundation foods: Non-starchy vegetables, proteins, healthy fatsCommon mistake: Too little fiber and electrolytes early onWeight loss: Works for many people when calories are controlledBest approach: Focus on whole foods, not low-carb substitutes
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-What is a Low-Carb Diet? A low-carb diet simply means reducing the amount of carbohydrates you eat compared to a typical diet. It does not mean removing carbs entirely. Instead, it shifts the focus toward protein, healthy fats, and non-starchy vegetables, while limiting foods like bread, pasta, rice, sugar, and heavily processed snacks.
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-Carbohydrates are not “bad,” but lowering them changes how your body regulates blood sugar, hunger, and energy. The exact definition of low carb depends on how far you reduce them and what your goal is.
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-How Low Is “Low Carb”? There is no single number that defines it. Low-carb can range from moderate to very restrictive:
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-Moderate low-carb (100–150g per day): This is easier to sustain and works well for general weight loss and energy. You can include most vegetables and some whole grains.
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-Low-carb (50–100g per day): More restrictive. Stronger appetite control and faster initial results for many people. Limits most grains and starchy vegetables.
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-Very low-carb (20–50g per day): Similar to the keto diet but slightly more flexible. It often produces the fastest short-term changes, but it is also the hardest to maintain and may increase the likelihood of side effects.
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-Low-Carb vs Keto vs Low-Fat These three diets are often grouped together, but they’re not the same. Each one reduces something different:
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-low-carb focuses on lowering carbohydrates
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-keto pushes carbs extremely low to reach ketosis
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-a low-fat diet prioritises reducing fat intake instead.
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-The structure, flexibility, and long-term sustainability can vary significantly depending on which approach you choose.
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-The table below highlights the key differences so you can see how they compare side by side.
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-Low-Carb Keto Low-Fat Carbs per day 50-150g 20-50g High (45-65% of calories) Fat intake Moderate to high Very high Low Strictness Flexible Very strict Moderate Ease of adherence High Low to moderate Moderate Speed of results Steady Fast initially Steady
Why People Follow a Low-Carb Diet People choose low-carb diets for different reasons, and not all of them are about rapid weight loss. Some prefer the simplicity of tracking carbohydrates instead of counting every calorie. Others notice fewer blood sugar spikes and crashes when carbs are reduced, which can mean steadier energy and fewer afternoon slumps.
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-For people with type 2 diabetes, lowering carbohydrate intake may also help improve blood sugar control, sometimes reducing medication needs under medical supervision.
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-There is also a practical side. Cutting back on carbs often means eating fewer ultra-processed foods, since many of them are built around refined grains and added sugars. And for some people, low carb simply feels easier. They stay fuller on protein and fat, snack less, and find the structure fits their lifestyle better than other approaches.
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-Ready to start a low-carb diet that’s easy to stick to? Get free, fully customized, and nutritionally balanced meal plans built around your carb limits, calories and goals.
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-Benefits of a Low-Carb Diet A well-structured low-carb diet can lead to noticeable changes fairly quickly, especially in appetite, energy, and blood sugar control. The results depend on how it’s implemented and the quality of the foods chosen.
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-Weight Loss Many people see the scale drop within the first week. Some of that early loss is water weight, since carbohydrates are stored with water in the body. After that initial shift, fat loss can follow if overall calorie intake is lower.
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-One reason low-carb diets can support weight loss is appetite control. Meals built around protein, vegetables, and healthy fats tend to keep people fuller for longer, which often makes it easier to eat less without feeling like they are constantly restricting.
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-Health Benefits Lowering carbohydrate intake can improve blood sugar control, especially for people with type 2 diabetes or insulin resistance. Some individuals report fewer energy dips during the day and more stable mental focus. Triglyceride levels also often improve on blood tests.
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-That said, the benefits are not automatic. A low-carb diet based on whole foods will produce very different results than one built around processed, high-fat, low-carb products. Food quality still matters.
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-Risks and Side Effects Lowering carbohydrates changes how your body uses fuel. For most people, the adjustment is temporary, but it can feel uncomfortable in the first week or two.
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-Common early side effects include:
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-Headaches and fatigue – Sometimes called “carb flu” or “induction flu,” this happens as your body shifts toward burning more fat. It usually lasts 3–7 days.Constipation – Cutting carbs often means cutting fiber at first, especially if vegetables are not increased to compensate.Bad breath – As your body increases fat burning, certain byproducts can affect breath temporarily.Muscle cramps – These are often linked to fluid and electrolyte shifts.
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-These symptoms are usually short-lived and manageable with a few adjustments.
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-How to Reduce the Side Effects Most early issues come from fluid and electrolyte changes, not from carbohydrates themselves. A few simple steps can make the transition smoother:
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-Stay hydrated and replace electrolytes. Drink plenty of water and consider adding a pinch of salt to water occasionally. When carbs are reduced, your body releases stored water, which also shifts sodium levels.Prioritise fiber. Eat plenty of non-starchy vegetables. If needed, add chia seeds, ground flaxseed, or psyllium husk to support digestion.Do not cut calories aggressively at the start. Let your body adapt to lower carbs first. Once things feel stable, adjust calories if weight loss is your goal.Consider magnesium supplements. Your muscles might start to cramp as magnesium intake can drop when certain foods are reduced.
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-Who Should Be Extra Careful Low-carb diets are not appropriate for everyone without supervision. If you fall under any of the categories below, make sure to consult with a health care professional before making any changes to your diet.
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-People with type 1 diabetes as carbohydrate reduction significantly affects insulin requirements.Pregnant or breastfeeding women .People with kidney disease may need to limit protein, which is often higher on low-carb diets.Anyone with a history of eating disorders should approach carbohydrate restriction cautiously, as it can trigger restrictive patterns.People taking blood sugar–lowering medications may need dose adjustments under medical supervision.
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-What to Eat on a Low-Carb Diet A low-carb diet works best when it’s built around whole foods, not just removing bread and sugar. The goal is to centre meals on vegetables and protein, use fats intentionally, and include carbohydrates strategically.
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-Non-starchy vegetables should make up the base of most meals. Leafy greens, broccoli, cauliflower, zucchini, peppers, mushrooms, asparagus, and green beans are all low in carbohydrates and high in fiber and nutrients. These can be eaten generously.
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-Protein sources such as eggs, chicken, fish, lean beef, pork, tofu, and tempeh help maintain muscle and keep you satisfied between meals.
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-Healthy fats including olive oil, avocado, nuts, seeds, and nut butters add flavour and satiety. They are calorie-dense, so they should be used deliberately rather than poured freely.
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-Quality carbohydrates in smaller portions can still fit depending on your target. Berries, beans, lentils, Greek yogurt, and quinoa provide fiber and nutrients without pushing carb intake excessively high.
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-Healthy Low-Carb Snacks Snacks are optional, but if you need one, focus on protein or fat rather than refined carbs. The goal is to avoid turning “low-carb” into constant snacking on processed products.
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-Good options include:
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-Unsweetened Greek yogurt with a few berries
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-Hard-boiled eggs
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-Cottage cheese (if tolerated)
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-Almonds or other tree nuts
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-Celery or peppers with guacamole
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-Deli meat roll-ups with cheese
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-Jerky (check for added sugar)
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-Cheese sticks
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-The Simple Plate Method If you don’t want to count grams, structure your plate visually:
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-Half your plate: non-starchy vegetablesOne quarter: proteinThe remainder: healthy fats (half an avocado or similar)Optional: a small portion of quality carbs such as berries, beans, or a small serving of whole grains if your carb target allows
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-This approach keeps meals balanced and practical without needing to track every number.
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-Creating balanced low-carb meal plans that hit your carb targets and nutrient needs takes planning. If you want a low-carb meal plan personalized to your needs, automatically generate one complete with recipes and a grocery list with Eat This Much.
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-What to Avoid on a Low Carb Diet A low-carb diet is less about banning foods and more about recognising where carbohydrates add up quickly. Many high-carb foods are obvious, but others are marketed as healthy or harmless. Knowing what to limit makes the diet much easier to follow consistently.
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-Try to avoid as much as possible the following:
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-Sugary foods and drinks: Soda, fruit juice, sweetened coffee drinks, candy, and desserts are the fastest way to exceed your carb target. These spike blood sugar and rarely provide lasting fullness.Refined grains: White bread, regular pasta, white rice, and most breakfast cereals are high in carbohydrates and low in fiber. They digest quickly and often leave you hungry again soon after.Ultra-processed snacks: Chips, crackers, packaged baked goods, and snack bars can contain more carbohydrates than you expect, especially when portion sizes are small.“Low-fat” products: Many low-fat yogurts, sauces, and packaged foods replace fat with added sugar. Lower fat does not automatically mean lower carb.Hidden carbohydrates: Sauces, salad dressings, marinades, flavoured yogurts, and condiments often contain added sugars or starches. Reading labels on these items becomes important once you are actively tracking carbs.
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-Easy Low-Carb Swaps
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-Making a few simple ingredient swaps can significantly reduce your daily carb intake without completely changing the meals you enjoy. Replacing foods like white rice, pasta, bread, and wraps with lower-carb alternatives such as cauliflower rice, zucchini, lettuce wraps, or rice paper sheets helps cut carbs while still keeping meals filling and satisfying.
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-These easy low-carb swaps are practical, widely available, and simple to incorporate into everyday cooking.
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-7-Day Low-Carb Meal Plan Below is a simple example of what a balanced low-carb week can look like. It’s not a strict schedule, just a practical template to show how meals can be structured around vegetables, protein, and healthy fats while keeping carbohydrates controlled. Swap foods based on your preferences, budget, and carb target.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach and avocado Grilled chicken with side salad and olive oil dressing Baked salmon with roasted asparagus and cauliflower mash Cheese and almonds Tuesday Greek yogurt with almonds and berries Ground beef lettuce wraps with cheese, cucumber, and tomato Pork chops with roasted broccoli and peppers Celery sticks with peanut butter Wednesday Omelet with mushrooms and cheese Cobb salad with bacon, egg, avocado, and grilled chicken Garlic butter chicken thighs with green beans Hard boiled eggs Thursday Smoothie with almond milk, spinach, protein powder, and peanut butter Tuna salad with cucumber and olives Ground turkey with zucchini noodles and pesto Macadamia nuts Friday Fried eggs with turkey bacon and tomatoes Cauliflower rice bowl with shrimp and vegetables Bunless beef burgers with salad and coleslaw Olives and cucumber slices Saturday Cottage cheese with walnuts and cinnamon Chicken Caesar salad without croutons Grilled steak with sautéed spinach and mushrooms String cheese Sunday Low-carb pancakes made with almond flour Rotisserie chicken with roasted vegetables Pork belly with broccoli and cauliflower cheese Mixed nuts
Creating balanced low-carb meal plans that hit your carb targets and nutrient needs takes planning. If you want a low-carb meal plan personalized to your needs, automatically generate one complete with recipes and a grocery list with Eat This Much.
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-How To Get Started on a Low-Carb Diet Starting low-carb does not require a dramatic overhaul overnight. The most sustainable approach is structured, gradual, and practical. The goal is to lower carbohydrates while keeping meals balanced and realistic for your lifestyle.
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-Step 1: Decide How Low You’re Going “Low carb” can mean 120 grams per day or 40 grams per day. Decide which range fits your goal. If you are focused on general weight loss and energy stability, a moderate low-carb approach is often easier to sustain. If you are targeting blood sugar control, you may choose a lower range under medical guidance.
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-Step 2: Remove the Obvious Carb Sources Start with the biggest contributors: sugary drinks, desserts, white bread, pasta, and highly processed snacks. You do not need to eliminate every carb on day one, but removing the obvious sources creates immediate structure.
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-Step 3: Rebuild Your Meals Do not just subtract carbs, replace them. Base meals around non-starchy vegetables and protein, then add healthy fats intentionally. If your plate is balanced, you will feel fuller and less tempted to snack. If meals feel small or unsatisfying, you likely need more protein or vegetables.
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-Step 4: Manage the First Week Expect a brief adjustment period. You may feel slightly tired or foggy for a few days as your body adapts. Staying hydrated, adding salt to food, and not cutting calories aggressively at the same time helps reduce this transition phase. Most early discomfort passes within a week.
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-Step 5: Build a Routine You Can Maintain Find 3–5 low-carb meals you enjoy and rotate them. Practice reading labels. Plan ahead before eating out. The goal is consistency, not perfection. A low-carb diet works best when it becomes predictable and simple, not when it feels extreme or temporary.
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-The Bottom Line A low-carb diet can be an effective tool for weight loss, appetite control, and improving blood sugar for the right person. Many people find they feel fuller, snack less, and experience fewer energy crashes when carbohydrates are reduced thoughtfully.
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-But low carb is not magic. Results depend on food quality, overall calorie intake, and how sustainable the approach is for you. Replacing bread with vegetables and protein is very different from replacing it with processed “low-carb” products.
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-The key question is not whether low carb works in theory, but whether it works for your goals, health status, and lifestyle. If it helps you feel better and eat more intentionally, it may be a useful long-term strategy. If it feels restrictive or difficult to maintain, a more moderate approach may be a better fit.
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-Ready to start a low-carb diet that’s easy to stick to? Get free, fully customized, and nutritionally balanced meal plans built around your carb limits, calories and goals.
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-FAQs What is the purpose of a low-carb diet? The main purpose is to reduce carbohydrate intake so your body relies more on protein and fat for energy. For many people, this helps control appetite, stabilise blood sugar, and support weight loss. Some use it specifically to improve insulin resistance or manage type 2 diabetes under medical supervision.
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-How many carbs per day is considered low carb? It depends on the approach. Moderate low-carb usually falls between 100–130 grams per day. Lower-carb plans range from 50–100 grams, and very low-carb plans can drop to 20–50 grams. The right level depends on your goals and how your body responds.
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-Will I lose weight on a low-carb diet? You can, especially if lowering carbs helps you eat fewer calories overall. Many people feel fuller on protein and healthy fats, which makes it easier to reduce intake naturally. However, weight loss still depends on overall calorie balance.
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-Is low carb the same as keto? No. Keto is a very low-carb approach designed to push the body into ketosis. Low carb is broader and can include higher carb ranges that do not necessarily lead to ketosis. You can eat low carb without following strict keto rules.
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-Are carbs bad for you? Carbohydrates are not inherently bad. Whole-food carb sources like vegetables, fruit, and legumes provide fiber and nutrients. The issue is often refined carbohydrates and added sugars, not carbohydrates themselves.
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-Will I feel tired when eating low carb? Some people experience temporary fatigue, headaches, or brain fog in the first few days as their body adjusts. Staying hydrated and maintaining electrolytes can help. These symptoms usually resolve within a week.
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-Can I exercise on a low-carb diet? Yes. Light to moderate exercise is usually fine. High-intensity training may feel harder at first, but many people adapt over time. Athletes may need a slightly higher carb intake depending on performance demands.
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-Is a low-carb diet safe long term? For many healthy adults, a well-planned low-carb diet can be safe long term. However, people with type 1 diabetes, kidney disease, or those taking blood sugar medications should consult a healthcare professional before making major changes. Food quality and balance remain important.
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Best MyFitnessPal Alternatives in 2026 (10 Free and Paid Options)
- Thu, 11 Jun 2026 10:14:59 +0000
- /blog/?p=1045
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- MyFitnessPal has been the default calorie tracking app for over a decade, but 2026 has tested that loyalty. Between the recent redesign, features disappearing behind a paywall, and a free tier that just doesn’t satisfy its users anymore, more people are looking for a MyFitnessPal alternative than at any point in the app’s history.
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-We researched and tested over 20 calorie tracking and meal planning apps to find the ones that genuinely do something better than MFP. The 10 below range from free calorie trackers with impressive features, to automated meal planners that remove the daily decision of what to eat, to adaptive macro coaches that adjust your targets based on real results.
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-Whether you need a cheaper alternative to MyFitnessPal, a more accurate one, or something that takes an entirely different approach to nutrition, we found an option that fits.
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-Why People Are Switching From MyFitnessPal The recent redesign has moved many of the features that used to be free behind the Premium paywall, and the price tag now sits at $79.99/year. Some still consider MyFitnessPal to be free, but is it really? Technically yes, but the free tier is now so limited that most serious food and calorie trackers need Premium to get basic functionality like barcode scanning and custom macro goals.
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-Many users feel core tracking features should not require a subscription at all when other apps offer barcode scanning, full macro tracking, and verified databases at no cost.
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-What the Alternatives Do Better If you’ve been searching for apps like MyFitnessPal, the good news is that the alternatives have gotten significantly better. Some now offer verified food databases that are more accurate than MyFitnessPal’s user-submitted entries. Others have leaned into AI photo logging, adaptive calorie coaching, or automated meal planning in ways MyFitnessPal has not matched.
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-Several apps similar to MyFitnessPal offer genuinely generous free tiers, and a few of them actually give you more functionality at no cost than MFP does on its paid plan.
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-Quick-Pick Comparison App Best For Price Platforms One-Line Verdict Eat This Much Automated meal planning Free / $5-$15/mo iOS, Android, Web The only app that builds your entire meal plan for you instead of just logging what you ate Cronometer Micronutrient tracking Free / $4.99-$10.99/mo iOS, Android, Web Tracks 84+ nutrients with USDA-verified accuracy; unmatched data depth MacroFactor Adaptive macro coaching $5.99-$11.99/mo iOS, Android Adjusts your calorie targets weekly based on actual weigh-in results, not static formulas Lose It! Budget-friendly tracking Free / $3.33-$9.99/mo iOS, Android, Web Solid all-rounder at half the annual cost of MFP Premium FatSecret Free calorie tracking Free / ~$6.99–$14.99/mo iOS, Android, Web Full barcode scanning, macro tracking, and community features without paying a cent MyNetDiary Comprehensive free tier Free / $5-$8.99/mo iOS, Android, Web 108 nutrients, no ads, staff-verified database, all on the free plan YAZIO Intermittent fasting Free / $3.99-$6.99/mo iOS, Android Best integration of calorie tracking with multiple fasting protocols Foodnoms Privacy-first tracking Free / $3.33-$5.99/mo iOS, Mac, Watch All data stays in iCloud; no ads, no account required Lifesum Structured diet programs Free / $3.75-$9.99/mo iOS, Android 15+ guided diet plans with curated recipes and auto-adjusted macros Carb Manager Keto and low-carb Free / $3.33-$7.99/mo iOS, Android, Web Built from the ground up around net carb calculations
How We Chose These Apps This list started with 20+ calorie tracking and meal planning apps that appear consistently in search results, Reddit recommendations, app store rankings, and health publication reviews. The final 10 were selected based on four criteria:
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-1. How well they address a specific MFP pain point (pricing, accuracy, feature depth, or functionality gap)
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-2. Whether they bring something genuinely different to the table
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-3. The quality of their free tier
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-4. Their track record with real users (app store ratings, community sentiment, publication reviews).
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-Pricing, feature availability, and app store ratings were verified and, where possible, we referenced third-party reviews (CNN Underscored, Lifehacker, Fortune) and user discussions on Reddit and community forums to compliment our hands-on evaluation.
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-Our MyFitnessPal Alternative App Reviews Whether you want a free app like MyFitnessPal without the paywall, a better app for data accuracy, or a MyFitnessPal replacement that takes a completely different approach to nutrition, the reviews below cover it. Each app is assessed for what it does best, its honest downsides, and how it compares to MFP directly.
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-1. Eat This Much — Best for Automated Meal Planning Eat This Much is the only app on this list that does the planning for you. Instead of logging food after the fact, it generates a complete daily or weekly meal plan based on your calorie target, macronutrient (macro) split, dietary preferences, and budget.
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-Who it is best for: People who are tired of the daily “what should I eat” decision and want a tool that removes that friction entirely. It’s especially useful for anyone following a specific diet (keto, vegan, paleo, Mediterranean) who wants plans that match their restrictions without manual effort.
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-What stands out: The automation. You set your calories, pick your diet type, specify how many meals you want per day, and Eat This Much generates a full plan with recipes and a grocery list. The Instacart and AmazonFresh integration means you can go from plan to delivered groceries in a few taps.
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-It also syncs with Apple Health and Google Fit, so your nutrition data flows into your broader health tracking setup. CNN Underscored named it Best Meal Planning App for 2025, and the 4.7-star rating across 22,000+ reviews backs that up.
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-The downside: Eat This Much is a meal planner, not a calorie logger. If what you really want is to scan barcodes at lunch and track your macros in real time, this is not the right tool. It solves a different problem: planning what to eat ahead of time rather than recording what you already ate. The free tier is limited to daily plans, weekly planning and full customization require Premium at $5/month (annual).
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-If you are choosing between Eat This Much and MyFitnessPal: MFP is a food diary, while Eat This Much is a food planner. If you spend more time deciding what to eat than logging what you ate, Eat This Much eliminates that problem entirely. At $60/year vs. MFP’s $79.99/year, it costs less and does something MFP’s meal planner (locked behind Premium+) still doesn’t do as well.
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-Pricing: Free (daily plans), Premium $5/month billed annually ($60/year) or $15/month. 14-day free trial with a 30-day money-back guarantee.
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-2. Cronometer — Best for Micronutrient Tracking Cronometer is what you switch to when you realize MyFitnessPal’s food database is full of user-submitted errors and you want data you can actually trust.
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-Who it is best for: Anyone who tracks beyond calories and basic macros. If you care about hitting your zinc, magnesium, vitamin D, or omega-3 targets, Cronometer is the only consumer app that tracks 84+ nutrients using USDA-verified and NCC research-grade data.
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-What stands out: Database accuracy. Every food entry is staff-verified or sourced from USDA FoodData Central , which eliminates the guesswork that comes with MyFitnessPal’s crowdsourced entries. The micronutrient reporting is genuinely useful, you can see at a glance which vitamins and minerals you are consistently low on, which makes it practical for anyone managing a restricted diet or specific health goals.
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-The downside: The free version caps your historical data at 7 days and shows ads. If you want unlimited history, the Oracle Nutrient Search feature, and ad-free use, you need Gold at $4.99/month (annual). The interface is also more clinical than playful. If you want gamification or social features, look elsewhere.
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-If you are choosing between Cronometer and MyFitnessPal: It comes down to database trust, MFP has more food entries, but many are user-submitted duplicates with inconsistent data. Cronometer has fewer entries, but every one is verified. For anyone tracking micronutrients or following medical dietary advice, Cronometer is the safer choice.
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-Pricing: Free (7-day history, ads). Gold $4.99/month annual ($59.88/year) or $10.99/month. Pro for professionals at $39.99/month.
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-3. MacroFactor — Best for Adaptive Macro Coaching MacroFactor is the smartest calorie tracker available if you are willing to pay for it. Its adaptive algorithm recalculates your actual energy expenditure every week based on real weigh-in data, which means your calorie targets evolve with you instead of staying static.
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-Who it is best for: Dedicated lifters, physique competitors, and anyone running a structured cut or bulk who needs their calorie targets to adjust automatically as their metabolism adapts. It’s also strong for anyone skeptical of TDEE calculators .
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-What stands out: The expenditure algorithm. Most apps set a calorie target based on a formula and never revisit it. MacroFactor watches your actual weight trend against your food intake and adjusts weekly. If your weight loss stalls, it does not just tell you to eat less. It recalculates what your body is actually burning and suggests a new target. The food database is NCC-derived and verified, so the data feeding the algorithm is reliable. Over 400,000 users and a 4.8-star rating on both app stores.
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-The downside: There is no free tier. At $5.99/month (annual), it’s a paid-only app. And in 2026, the logging experience feels dated compared to apps with AI photo recognition or voice logging. Every food still requires a manual database search. If fast logging matters more than smart coaching, this will feel slow.
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-If you are choosing between MacroFactor and MyFitnessPal: MacroFactor costs less than MFP Premium ($71.99/year vs $79.99/year) and offers a verified food database plus adaptive coaching that MFP doesn’t have. The trade-off is no free tier and no social features.
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-Pricing: $5.99/month annual ($71.99/year), $7.99/month on a 6-month plan, or $11.99/month. 7-day free trial.
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-4. Lose It! — Best for Budget-Friendly Tracking Lose It! is the most natural direct replacement for MyFitnessPal. It covers the same core use case (calorie and macro logging) at a significantly lower price point, with a cleaner interface and a free tier that, while recently trimmed, still works for basic tracking.
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-Who it is best for: Anyone who liked what MyFitnessPal used to be and wants something similar without the $79.99/year price tag. Lose It! Premium at $39.99/year is exactly half the cost.
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-What stands out: The value proposition. At $3.33/month on the annual plan, Premium unlocks barcode scanning, macro breakdowns, meal planning, device syncing, and community tools. The interface is cleaner than MFP and the social features, like challenges and friend groups, give it a community feel that many switchers appreciate. There is also a $299.99 lifetime option for people who want to stop thinking about subscriptions.
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-The downside: In 2026, Lose It! followed MFP’s lead and moved barcode scanning into Premium for new users. The free tier is now limited to manual food search and basic logging, which makes it less compelling as a free alternative than it used to be. The food database is also user-submitted, which means the same accuracy issues as MFP.
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-If you are choosing between Lose It! and MyFitnessPal: If price is the primary reason you’re leaving MFP, Lose It! is the most straightforward switch with the same general feature set, half the annual cost, and a cleaner interface. The database quality is comparable (both crowdsourced), so it really comes down to price and UI preference.
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-Pricing: Free (basic logging). Premium $39.99/year or $9.99/month. Lifetime $299.99.
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-5. FatSecret — Best for Completely Free Calorie Tracking FatSecret offers the most generous free tier of any major calorie tracking app. Barcode scanning, macro tracking, weight logging, and full community access are all available without paying anything.
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-Who it is best for: Anyone who wants functional calorie and macro tracking without a subscription. If you are leaving MFP specifically because of the paywall, FatSecret proves you don’t need to pay for the basics.
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-What stands out: The free tier includes everything most people actually need: a 380,000+ food database, barcode scanning, macro tracking, weight logging, and community support. No ads gating features, no 7-day trial bait. Premium adds AI photo logging (Smart Food Scan), a meal planner, recipe logging, and a Smart Assistant, but the free version is genuinely complete for straightforward calorie tracking.
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-The downside: The interface feels dated compared to newer apps. Navigation is functional but not intuitive, and the design hasn’t kept pace with competitors like YAZIO or Lifesum. The food database is large but not verified to the standard of Cronometer or MacroFactor, so occasional inaccuracies crop up. Premium pricing also varies by region (roughly $6.99 to $14.99/month in the US), with no free trial to test paid features.
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-If you are choosing between FatSecret and MyFitnessPal: If you used MFP’s free tier and are frustrated that features keep disappearing behind the paywall, FatSecret gives you more for free than MFP does. The trade-off is a less polished interface.
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-Pricing: Free (barcode scanning, macros, community). Premium varies by region, approximately $6.99 to $14.99/month or $38.99 to $59.99/year.
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-6. MyNetDiary — Best for Comprehensive Free Features MyNetDiary is the most underrated app on this list. It can track up to 108 nutrients, offers barcode scanning, a staff-verified 2 million+ food database, and zero ads, all on the free plan. It’s a surprisingly feature-rich option for anyone who wants detailed nutrition tracking without paying for a premium subscription.
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-Who it is best for: Detail-oriented trackers who want verified data and deep nutrient visibility without paying for it. One of the most appealing features for anyone managing specific health conditions or on GLP-1 medications is the dedicated GLP-1 tracking features, including medication reminders, symptom tracking, and custom meal plans.
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-What stands out: The free version is remarkably complete. Most apps gate micronutrient tracking, ad-free use, or barcode scanning behind a paywall. MyNetDiary gives you all three for free. The database is 100% staff-verified (built on USDA FoodData Central and the University of Minnesota NCC database ), which puts it in the same accuracy tier as Cronometer but without requiring a paid subscription to access full features.
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-The downside: The app has a steeper learning curve than simpler trackers like Lose It! or YAZIO. The sheer amount of data available (108 nutrients) can feel overwhelming if you just want to count calories. Premium ($59.99/year) adds AI meal scanning, intermittent fasting tools, and adaptive calorie goals. Premium Plus ($99.99/year) layers on AI coaching, which is useful but expensive.
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-If you are choosing between MyNetDiary and MyFitnessPal: MyNetDiary’s free plan is more feature-rich than MFP’s free plan in every measurable way: more tracked nutrients, verified data, no ads. The only area where MFP wins is the size of its social community.
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-Pricing: Free (108 nutrients, barcode scanning, no ads). Premium $59.99/year. Premium Plus $99.99/year.
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-7. YAZIO — Best for Intermittent Fasting + Calorie Tracking YAZIO is the best option for anyone who practices intermittent fasting alongside calorie tracking. While most apps bolt on a basic fasting timer as an afterthought, YAZIO integrates multiple fasting protocols (16:8, 5:2, and others) directly into the calorie tracking workflow.
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-Who it is best for: Intermittent fasters who also track calories or macros. It’s also a strong choice for users outside the US, as YAZIO has fantastic coverage of European grocery brands and international foods compared to most US-centric apps.
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-What stands out: The fasting integration is well designed. You get a built-in fasting timer, ketosis tracking, fasting history, and multiple IF protocols, all connected to your daily calorie and macro data. PRO also includes 2,900+ recipes and AI photo logging. The interface is clean and modern, more visually polished than MFP or FatSecret.
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-The downside: The free version is limited to basic calorie tracking and a simple fasting timer. Barcode scanning, AI photo logging, advanced fasting programs, and macro tracking all require PRO at $3.99/month (annual). The food database is also not verified to Cronometer or MyNetDiary standards.
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-If you are choosing between YAZIO and MyFitnessPal: MFP added intermittent fasting tracking in Premium, but it’s just a basic timer. YAZIO’s fasting features are more developed and better integrated with nutrition tracking. At $47.90/year vs MFP’s $79.99/year, it also costs significantly less.
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-Pricing: Free (basic tracking). PRO $3.99/month annual ($47.90/year) or $6.99/month. 7-day free trial.
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-8. Foodnoms — Best for Privacy-Conscious Apple Users Foodnoms is the nutrition tracker for people who want to track their food without their food tracking them back. All data is stored in iCloud, no account is required, and there are no ads or third-party data sharing.
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-Who it is best for: Apple ecosystem users who value privacy and want a simple, well-designed tracker without the bloat of larger apps. If you use an iPhone, iPad, Mac, and Apple Watch, Foodnoms integrates natively across all of them via Siri, Shortcuts, and widgets.
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-What stands out: The privacy model. In a category where most apps monetize user data or serve ads, Foodnoms charges a straightforward subscription and keeps your data on your device. The app reads and writes nutrition data to Apple Health (calories, macros, vitamins, minerals, water, caffeine), so it plays well with the broader Apple health ecosystem. AI photo analysis was added recently for faster meal logging.
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-The downside: Apple only. No Android version, no web app. If you switch platforms or need cross-platform access, this is a dealbreaker. The food database is also smaller than MFP or FatSecret, though barcode scanning covers most packaged foods. The social and community features that a lot of MFP users rely on don’t exist here.
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-If you are choosing between Foodnoms and MyFitnessPal: If you are an iPhone user who is uncomfortable with MFP’s data practices or tired of ads in the free tier, Foodnoms is a clean, private alternative. You trade social features and database size for privacy and a polished Apple-native experience.
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-Pricing: Free (unlimited tracking, barcode scanning). Foodnoms+ $39.99/year. Family plan $69.99/year (up to 6 users via Apple Family Sharing).
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-9. Lifesum — Best for Structured Diet Programs Lifesum is the best choice if you want more than a food diary. Rather than just tracking what you eat, it offers 15+ structured diet plans (keto, Mediterranean, vegan, paleo, high-protein, and more) with curated recipes and auto-adjusted macro targets for each one.
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-Who it is best for: People who want guided structure rather than a blank food diary. If you know you want to try the Mediterranean diet but don’t know where to start, Lifesum gives you a plan with daily targets, recipes, and food suggestions tailored to that specific approach.
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-What stands out: The diet plan library. Each plan adjusts your daily calorie and macro targets, surfaces relevant recipes, and curates food suggestions based on the diet you selected. The interface is one of the most visually appealing in the category, with a meal rating system that gives quick feedback on whether your choices align with your plan. The fasting timer supports 16:8, 5:2, and 6:1 protocols.
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-The downside: The free version is heavily limited with ads, restricted features, and no access to diet plans or recipes. Premium unlocks everything but pricing has crept up, and at $44.99/year it’s not the cheapest option on this list. The food database, while decent, isn’t verified to the standard of Cronometer or MyNetDiary.
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-If you are choosing between Lifesum and MyFitnessPal: MFP Premium+ added a meal planner in 2026, but it’s primarily a recipe browser. Lifesum’s diet plans are more structured and opinionated, with daily targets and food recommendations that adjust based on which plan you follow. If you want guidance rather than just logging, Lifesum delivers more.
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-Pricing: Free (limited). Premium $3.75/month annual ($44.99/year) or $9.99/month. Family plan $59.99/year (up to 5 users). 7-day free trial.
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-10. Carb Manager — Best for Keto and Low-Carb Dieters Carb Manager is the go-to app for anyone following a low-carb or ketogenic diet . While other trackers treat keto as one option among many, Carb Manager was built around net carb calculations from the start.
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-Who it is best for: Keto dieters, low-carb followers, and anyone who needs their app to think in net carbs (total carbs minus fiber) rather than total carbs. Also useful for people managing blood sugar who need precise carbohydrate data.
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-What stands out: Net carb tracking is front and center. The app automatically calculates net carbs for every food, which is the metric that actually matters for ketosis. The food database includes over 1 million items, and Premium adds AI photo recognition, voice logging, keto meal plans with grocery lists, and a keto-specific video course. The free tier includes core macro tracking, database search, and barcode scanning.
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-The downside: If you are not doing keto or low-carb, most of Carb Manager’s differentiating features are irrelevant. The app can track general calories and macros, but it’s optimized for a specific dietary approach. The interface can feel cluttered, with a lot of features competing for attention. Premium pricing ($39.99/year at full price, often discounted) is reasonable but adds up alongside other health app subscriptions.
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-If you are choosing between Carb Manager and MyFitnessPal: If you follow keto, this is the clear upgrade. MFP tracks total carbs by default and calculating net carbs requires manual work. Carb Manager does it automatically. However, if you’re looking for general calorie tracking outside of keto, MFP or Lose It! are better fits.
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-Pricing: Free (macro tracking, barcode scanning). Premium $7.99/month or $39.99/year. Frequently discounted.
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-So Which MyFitnessPal Alternative Should You Choose? It depends on what frustrated you about MyFitnessPal in the first place.
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-If the paywall is the problem: FatSecret and MyNetDiary both offer more on their free plans than MFP does. FatSecret is the simpler switch, while MyNetDiary is the better choice if you care about data accuracy and micronutrient tracking.
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-If you want a direct replacement at a lower price: Lose It! is the closest thing to MFP at roughly half the annual cost. It offers the same core calorie and macro tracking experience, a large food database, and barcode scanning, but with a cleaner, more modern interface that many users find easier to navigate.
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-If you want more than a food diary: Eat This Much is the standout. If the daily decision fatigue of “what should I eat” is the real problem, this solves it. Instead of logging what you already ate, it plans what you should eat based on your goals, diet, and budget. It generates full weekly meal plans with recipes and a grocery list, which is a fundamentally different (and for many people, more useful) approach to nutrition.
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-If accuracy matters most: Cronometer and MacroFactor both use verified food databases, making them stronger choices than apps that rely heavily on user-submitted entries. Cronometer is the better option if you want detailed micronutrient tracking and health data, while MacroFactor stands out for its adaptive calorie coaching that adjusts your targets based on your actual progress.
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-If you follow a specific diet: Carb Manager is the strongest option for keto and low-carb tracking, Lifesum provides structured diet plans and meal guidance, and YAZIO has some of the best intermittent fasting tools available. Each is designed around a specific approach to eating rather than trying to be a general-purpose tracker.
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-If privacy is a priority: Foodnoms keeps your data stored in iCloud and doesn’t require you to create an account. It also avoids the advertising and data-sharing concerns that come with some larger nutrition apps. The only drawback is that it’s currently available exclusively for Apple users.
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-Every app on this list does at least one thing better than MyFitnessPal. The best one for you is the one that matches the specific reason you are looking for a change.
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-Looking for more than a MyFitnessPal replacement? If your biggest challenge is deciding what to eat each day, we’ll do the planning for you. Generate customised meal plans, recipes, and grocery lists specifically for your goals.Get started today and let your meal plan build itself!
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-Frequently Asked Questions What is the best free alternative to MyFitnessPal? If you want meal planning as well as calorie tracking, Eat This Much is one of the best free alternatives. For traditional food logging, FatSecret and MyNetDiary offer some of the strongest free plans, with features that MyFitnessPal now places behind a paywall. The best choice depends on whether you want help planning meals or simply tracking them.
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-What is the most accurate calorie tracking app? Cronometer and MyNetDiary are usually the strongest choices for detailed calorie and micronutrient accuracy because they have the most accurate food databases and use staff-verified entries sourced from USDA FoodData Central and NCC research-grade data. MyFitnessPal, Lose It!, and FatSecret rely on user-submitted entries, which often contain duplicates, outdated nutrition facts, or incorrect portion sizes. Eat This Much is also a good option if you want accurate targets built into a meal plan rather than just a food log, as it generates meals around your calorie and macro goals. If accuracy is your top priority, Cronometer, MyNetDiary, or Eat This Much are the safest picks.
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-Is there an app that plans meals for you automatically? Eat This Much generates complete, personalized meal plans automatically based on your calorie target, macro split, diet type, and food preferences. Other apps like Lifesum and MyFitnessPal Premium+ offer recipe libraries and pre-built meal plans, but they don’t create custom daily or weekly plans from scratch the way Eat This Much does.
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-Can I transfer my MyFitnessPal data to another app? MyFitnessPal allows you to export your data through the app settings. Most alternatives do not offer a direct import tool, but Cronometer and MacroFactor both support CSV imports that can bring over your food diary history. For custom foods and recipes, you will likely need to recreate them manually in your new app. It is worth exporting your MFP data before canceling your subscription, as access may be limited on the free tier.
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-What are the best free apps similar to MyFitnessPal? The best free apps like MyFitnessPal include FatSecret (full barcode scanning, macro tracking, and community at no cost), MyNetDiary (108-nutrient tracking with no ads on the free plan), and Eat This Much (personalised meal planning with custom macros built in). If you want the closest replacement for MyFitnessPal, FatSecret comes closest to replicating the full MFP experience without charging for it. If you want help deciding what to eat instead of just tracking it, Eat This Much is the better choice, while MyNetDiary is ideal if data accuracy matters most.
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Why Most Meal Planning Fails (And How to Build a Plan You’ll Actually Follow)
- Mon, 08 Jun 2026 16:43:00 +0000
- /blog/?p=1053
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- You’ve tried meal planning before. You spent a Sunday afternoon picking recipes, building a grocery list, maybe even prepping containers. By Wednesday, the plan fell apart, and on Thursday you were ordering takeout. By the following week, the whiteboard was blank and the unused kale had turned to slime in the crisper drawer.
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-You’re not bad at meal planning, you were just taught to do it wrong. Most people plan too many meals, pick recipes that don’t share ingredients, skip the prep step, and build a rigid schedule that crumbles the moment something unexpected happens.
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-We break down what actually works, backed by research on tens of thousands of adults, and walk you through a process designed to survive real life.
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-What Is Meal Planning (and Why It Should Work)? Let’s start with the basics: meal planning is the practice of choosing what you’ll eat over a set period, usually a week, then shopping and prepping to match those choices. It turns a daily decision into a weekly one.
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-It’s important to not confuse meal planning with meal prepping, though the two work together. Planning is the “what” (picking your meals and buying ingredients), prepping is the “how” (washing, chopping, cooking ahead of time so weeknight dinners come together fast). You can do one without the other, but combining them is where the real time savings kick in.
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-How Much “Winging It” Costs Most people don’t realize how much the nightly “what’s for dinner?” scramble actually costs them. It’s not just an annoyance, it’s a measurable drain on your time, your wallet, and your ability to eat the way you actually want to.
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-The EPA estimates that the average American throws away $728 per person per year in uneaten food. Those are mostly groceries you bought with good intentions that rotted because you never got around to cooking them. For a household of four, that’s over $2,900 in the trash annually.
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-On the other hand, meal planners cut that waste by roughly 40%, saving about $564 per person annually, totalling up to over $2,200 back in your pocket for the same household.
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-Then there’s the time. Survey data from Instacart shows that people who plan meals save roughly 5 hours per week compared to those who decide day by day. Five hours spent wandering grocery aisles, scrolling recipes at 5:45pm, and making last-minute store runs for the one ingredient you forgot.
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-And finally, there’s the impact that meal planning has on your diet. A study of 40,554 adults published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planners had significantly better diet quality, ate a wider variety of foods, and had lower odds of being overweight or obese.
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-Let’s be honest, when you’re hungry and tired at 7pm, you’re not going to reach for a balanced meal, you reach for whatever’s fastest, and meal planning removes that failure point.
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-Why Your Last Meal Plan Fell Apart Most people who quit meal planning don’t quit because the concept is flawed, they quit because they tried to do too much too fast. If you’ve tried meal planning and quit, you probably hit one of four walls. Knowing which one tripped you up is the first step to fixing it.
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-You Planned Too Many Meals This is the most common mistake. You sat down on Sunday and mapped out breakfast, lunch, dinner, and snacks for seven straight days, that’s a total of twenty-one meals (+snacks). The cognitive load alone is enough to make the whole thing feel miserable, and when you inevitably deviate (a work lunch, a skipped breakfast….), the guilt spiral starts.
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-The fix is simple, start with dinners only. Three to five per week, that’s it. Leave room for a leftover night, a takeout night, and at least one “whatever’s in the fridge” night. Research from Brown University Health found that 73% of families who use weekly planners report significantly less mealtime stress. The key word is “weekly,” not “every meal.”
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-Once that feels routine (usually after three or four weeks), try adding lunches or breakfasts to your meal planning if you want to.
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-Your Plan Had Zero Flexibility A late meeting, your kid gets sick, or you’re just not in the mood for salmon on Tuesday. Any of these small disruptions can blow up a rigid meal plan, and when the plan breaks, most people don’t adapt. They abandon it entirely.
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-Build in one or two “flex nights” each week. These are nights designated for leftovers, freezer meals, breakfast-for-dinner, or takeout. When something throws off your plan, you have a built-in cushion instead of a reason to give up.
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-You Picked Recipes That Don’t Work Together One of the most common meal planning mistakes is choosing meals that share nothing in common. Five completely different meals often mean a long shopping list, higher food costs, and ingredients left unused at the end of the week.
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-A better approach is to pick recipes that share ingredients. If Monday’s stir-fry uses bell peppers and brown rice, find a Thursday recipe that uses one or both of those same ingredients again later in the week. Overlapping ingredients means a shorter grocery list, fewer items going bad, and money saved each week.
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-If your goal is variety and you’re stuck in a rut, there are plenty of meal planning ideas that can help you avoid repetition while still making the most of the ingredients you buy.
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-You Skipped the Prep Step Planning what to eat is only half the equation. If you chose five great recipes but didn’t wash, chop, or pre-cook anything, you’re still starting from scratch every night. That’s when the plan tends to collapse, because the energy to cook a full meal from raw ingredients after a long day is just too high.
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-Batch prepping is what separates people who meal plan on paper from people who actually eat what they planned. One to two hours on a single day (Sunday works for most people) covers a full week. We’ll get into the exact process below.
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-The Four-Step Meal Planning Process That Actually Works Meal planning comes down to four simple steps. None of them are complicated, and the value comes from doing all four together, in order, once a week. Get these right and you’ll spend less time, less money, and less mental energy on food every week.
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-Step 1: Pick Your Meals (But Fewer Than You Think) Plan one week at a time, and start with three to five dinners. Anything longer gets unwieldy, and anything shorter doesn’t save you much effort. A good weekly plan also mixes familiar meals with new recipes. About 70% should be dishes you already know how to make and enjoy eating. The other 30% is your chance to try something new without the pressure of an entirely unfamiliar menu. This keeps the week manageable and prevents recipe fatigue.
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-Cooking for just yourself? The approach to meal planning for one is the same, but batch cooking becomes even more valuable because you can freeze half of everything and avoid the single-person trap of throwing out half a head of lettuce every week.
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-Your dietary style also shapes what goes on the list. If you follow a keto, vegan, Mediterranean diet , or high-protein diet, choose recipes that fit those parameters from the start. This is also where automation tools start earning their keep.
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-Tools like Eat This Much generate a full week of recipes based on your calorie target, macro split, and dietary preferences, which removes the hardest part of meal planning: deciding what to eat when you’re staring at a blank page.
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-Step 2: Build a Smarter Grocery List A grocery list built from your actual meal plan is fundamentally different from one you scribble on the way to the store. Use a two-step process:
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-Go through each recipe and write down every ingredient. This is your master list.
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-Walk through your fridge, freezer, and pantry, crossing off anything you already have. What’s left is your actual grocery list.
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-Organize the list by store section (produce, dairy, proteins, pantry staples) so you’re not zigzagging and backtracking through the store. This alone cuts most grocery trips by 15 to 20 minutes. Buy proteins and grains in bulk when you’re using them across multiple recipes. Buy produce only for the current week, since most fresh vegetables start declining after five or six days.
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-Step 3: Prep on One Day Batch prepping is what separates people who meal plan on paper from people who actually eat the meals they planned. Set aside one to two hours and knock out the prep work for the entire week.
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-Start with the foods that take the longest to cook. For example, brown rice needs 45 minutes. Dried beans need even longer. Roasted vegetables take 25 to 40 minutes depending on the cut. Get those going first, then move to quicker tasks like washing fresh vegetables and marinating proteins.
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-The way you store the food also matters. According to FoodSafety.gov , cooked poultry and ground meat last 1 to 2 days in the fridge. Cooked whole meats, fish, soups, and stews keep for 3 to 4 days. Hard-boiled eggs and chopped vegetables are good for about a week in airtight containers. Anything you won’t eat within those windows goes straight to the freezer. And make sure to label and date everything.
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-Step 4: Heat Up or Cook If you’ve done steps 1 through 3, weeknight cooking drops to 15 to 20 minutes. Your vegetables are chopped, your rice is cooked, and your proteins are marinated or cooked. You’re essentially assembling and heating, not cooking from scratch. This is the payoff that makes the Sunday prep session worth it.
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-How to Make Meal Planning Work for Your Diet and Lifestyle The meal planning process stays the same regardless of what you eat, and whether you follow a specific diet or not. The ingredient choices change, and some diets need extra attention in specific areas.
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-Keto and low-carb diets require careful planning because carbs hide in places you don’t expect. Sauces, marinades, and even some vegetables can push you over your carb limit if you’re not tracking. Planning your meals in advance lets you calculate net carbs before you cook, not after.
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-Vegan and vegetarian diets need intentional protein variety across the week. It’s easy to default to the same two or three protein sources (tofu, beans, and more beans) every night. A good meal plan spreads different sources across the week: lentils on Monday, tempeh on Wednesday, chickpeas on Friday, edamame in Saturday’s stir-fry.
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-High-protein and muscle-gain diets benefit from front-loading protein-rich meals on training days. If you train in the evening, plan your highest-protein dinner for those days. If you train in the morning, prep high-protein breakfasts you can grab fast.
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-Use our protein inake calculator to help you find your exact protein target based on age, weight, and activity level.
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-Calorie-specific plans are where meal planning apps genuinely outperform manual planning. Whether you’re eating 1,500 or 2,500 calories a day, hitting a precise number consistently is nearly impossible without pre-calculating your meals.
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-Managing a health condition like type 2 diabetes or heart disease adds another layer. Meal planning helps you stick to the nutritional parameters your doctor or dietitian sets, and it removes the guesswork that leads to off-plan eating. If you’re in this category, work with a registered dietitian to build your framework, then use that framework to guide your weekly plans.
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-Tools That Make Meal Planning Easier You don’t need fancy tools to meal plan, but the right ones speed things up considerably.
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-Pen and paper still works. A whiteboard on the fridge or a simple notepad is enough for people who plan 3 to 4 meals a week and don’t need to track calories or macros. It’s visual, it’s shareable (the whole household can see the plan), and it costs almost nothing.
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-Spreadsheets and templates work for detail-oriented planners who want to track ingredients, costs, and nutritional info. You can find free meal planning templates online, or build your own in Google Sheets.
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-Meal planning apps save the most time. Eat This Much generates a personalized weekly plan based on your calorie target, macro split, dietary restrictions, and budget. It creates an automated grocery list, integrates with Instacart and AmazonFresh for delivery, and syncs with Apple Health and Google Fit if you’re tracking fitness alongside nutrition. For most people, an app turns a 30-minute planning session into a 2-minute review.
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-Food storage containers are the unsexy but essential tool. Invest in a set of glass containers that are freezer-safe, microwave-safe, and have airtight lids. Label everything with the meal name and date. When your fridge is full of clearly labeled prepped meals, actually eating the food you planned becomes almost effortless.
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-Sample Weekly Meal Plan Below is what a realistic week of dinners looks like. Ingredients overlap across meals, and two nights don’t require any cooking at all.
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-Monday: Sheet pan chicken thighs with roasted broccoli and brown rice
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-Tuesday: Black bean tacos with avocado, salsa, and leftover brown rice from Monday
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-Wednesday: Leftover chicken and brown rice turned into chicken fried rice with frozen vegetables and soy sauce
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-Thursday: Pasta with marinara, ground turkey, and a side salad
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-Friday: Flex night (takeout, leftovers, or breakfast for dinner)
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-Saturday: Slow cooker chili with cornbread
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-Sunday: Leftover chili, prep for next week
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-The chicken from Monday feeds Wednesday’s dinner. Thursday and Saturday introduce fresh proteins while leaning on pantry staples (pasta, canned tomatoes, dried beans) to keep costs low. Friday is the pressure valve. Sunday does double duty: dinner and prep for the week ahead.
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-Your ideal plan depends on your calorie needs, dietary preferences, and schedule.
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-So, Set Your Goals and Stop Planning to Fail Your reason for meal planning shapes how you approach it, so pick one or two goals before you start mapping out recipes.
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-Maybe you want to cut your grocery bill. Maybe you’re trying to eat more vegetables and fewer drive-thru burgers. Maybe you’re managing type 2 diabetes and need to know exactly what’s on the plate. Or maybe you’re just sick of the nightly negotiation with your fridge. All of those are valid starting points.
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-The mistake most beginners make is trying to optimize for everything at once. They want cheaper groceries, perfectly balanced macros, zero food waste, and five new recipes a week. That’s a recipe for burnout. Pick goals that actually matter to you right now and let the rest come later.
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-The people who stick with meal planning long-term aren’t the ones with color-coded spreadsheets and 21 meals planned to the gram. They’re the people who planned a couple of dinners tostart off with, kept the schedule loose, prepped on Sunday, and didn’t beat themselves up when Wednesday went off-script.
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-Pick three dinners for this week, write down what you need, shop once, and prep what you can in one afternoon. That’s the whole system. Or, if you’d rather skip the planning step entirely, let Eat This Much generate your first week’s plan based on your goals. Either way, you’ll spend less time, less money, and less mental energy on food this week than last.
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-Frequently Asked Questions What are the basic steps of meal planning? Successful meal planning breaks down into four steps: choose your meals for the week, build a grocery list from those recipes, shop for the ingredients you don’t already have, and batch prep on one day so weeknight cooking is fast.
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-How much money can meal planning save? The average American wastes around $728 per person per year on uneaten food. Meal planners reduce food waste by roughly 40%, saving around $564 per person annually. A family of four can expect to save over $2,200 a year.
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-Is meal planning good for weight loss? Yes. A study published in the Annals of Behavioral Medicine found that meal planning was linked to more successful weight loss. Planning meals makes it easier to control portions and stick to calorie targets because you’re making food decisions once a week, when you’re thinking clearly, rather than every night when you’re hungry and tired.
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-How do I meal plan on a budget? Start by planning meals around ingredients you already have, then choose recipes that share ingredients to limit food waste. Check what you have in your pantry before making a grocery list. Buying proteins and grains in bulk and opting for store brands can further reduce costs. And skip the pre-cut, pre-washed convenience items unless the time savings genuinely prevent you from cooking at all.
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-What’s the difference between meal planning and meal prepping? Meal planning involves deciding what you’ll eat in advance and creating a shopping list to match. Meal prepping is the preparation stage, where you cook meals or prepare ingredients ahead of time. You can meal plan without meal prepping, but many people combine the two to save time, reduce food waste, and make healthy eating more convenient throughout the week.
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The 7 Best Keto Diet Apps in 2026
- Tue, 26 May 2026 08:49:47 +0000
- /blog/?p=1026
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- The keto diet looks simple on paper, cut carbs, eat more fat, keep protein moderate, and your body shifts into ketosis. In practice, staying under 20-50g of net carbs a day while hitting the right fat and protein targets requires more attention than most people expect. One mislabeled food item or an underestimated portion can knock you out of ketosis without you realizing it.
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-That’s where keto diet apps earn their place. We’ve tested and researched the most widely used options on the market to find out which ones actually make keto easier, and which ones just look good on the App Store listing.
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-The apps below cover different needs, some are built for pure tracking, others automate meal planning entirely, and a few are particularly good if you’re just getting started.
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-Keto Diet App Quick-Pick Summary App Best For Price Standout Feature Eat This Much Automated meal planning Free / Premium $5-$15/mo Auto-generates full weekly meal plans to hit your exact macros Carb Manager Deep keto tracking Free / Premium ~$40/yr Net carb focus, 1M+ food database, glucose tracking Cronometer Micronutrient detail Free / Gold $59.99/yr Tracks 85 nutrients; USDA-verified database KetoDiet Recipe-led keto From $79.99/yr 2,000+ tested keto recipes with macro tracking Keto Cycle Keto beginners From ~$2.54/wk Onboarding quiz + guided beginner programme Senza Eating out on keto Free / Per meal plan ~$15-$20 Keto Map shows nearby keto-friendly restaurant options MyFitnessPal Flexible macro tracking Free / Premium $9.99/mo Huge food database; customisable macro targets
*Prices as of May 2026. May vary by platform and region.
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-How We Picked These Apps We reviewed the most commonly recommended keto apps based on App Store and Google Play ratings, community discussion across keto forums and Reddit, feature depth, and practical usability. We then looked at pricing structure, database accuracy, and whether the free version is genuinely useful or just a funnel to an upsell to a paid subscription.
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-We looked specifically for apps that handle net carb calculation automatically, since manually subtracting fiber and sugar alcohols is one of the most common sources of error for keto beginners. We also paid attention to meal planning capabilities, which most competing listicles overlook entirely.
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-Apps that are no longer actively maintained, or that have significant data accuracy issues reported by users, didn’t make the cut.
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-1. Eat This Much — Best for Automated Keto Meal Planning Platform Web, iOS, Android Price Free (daily plans) / Premium from $5/mo billed annually Best for People who want their keto meals planned automatically, not just tracked after the fact
Most keto apps answer the question: “what did I eat today?” Eat This Much answers a far more useful one: “what should I eat this week?” Set your daily calorie target, your macro split (the app defaults to keto-friendly ratios), your food preferences, your budget, and any ingredients you want to avoid, and it generates a complete meal plan automatically. No template browsing or manual recipe selection. The algorithm handles it all and you get a week of keto meals that actually hit your numbers, without spending 45 minutes figuring out what to cook.
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-The difference this makes in real life is huge. The hardest part of sustaining a keto diet for most people isn’t the tracking, it’s deciding what to eat three times a day without falling back on the same five meals. The meal planning automation removes that decision fatigue entirely, which is why Eat This Much was named CNN Underscored’s Best Meal Planning App of 2025, recognition it still carries in 2026.
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-The grocery list integration is one of the more practical features in this space. Premium users get an automatically generated, categorized shopping list that syncs with Instacart, Walmart, and Amazon Fresh for direct delivery. The virtual pantry feature tracks what you already have, so the list only includes what you actually need. This cuts down on tracking what you already own, so you’re not buying a second jar of almond butter when you have one sitting at home.
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-For keto specifically, the app’s macro customization handles the diet well. You can set your carb, fat, and protein targets to keto ratios and the algorithm generates meals that fit. You can also exclude entire food categories or individual ingredients, which is useful for the dairy-free or egg-free keto crowd who find most keto recipes don’t accommodate their restrictions.
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-The free tier generates daily plans and lets you log food manually. For most people who want the full weekly planning experience with grocery integration, Premium is the practical choice. Starting at $5/mo on an annual plan, it’s one of the lower-cost options in this list.
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-Where Eat This Much differs from pure keto trackers is that it’s less suited to the user who wants to log every meal to an existing tracker they use for other data points like glucose or ketone readings. It’s an automated planner first, a tracker second. If micronutrient breakdowns or biometric tracking are your priority, Cronometer or Carb Manager will serve you better. But for anyone whose main problem is figuring out what to eat on keto without burning out on it, nothing on this list comes close.
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-Pros
-Generates full weekly meal plans automatically,, no manual template browsing
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-Handles keto macro ratios natively with full customisation and per-ingredient exclusions
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-Grocery list integrates with Instacart, Walmart, and Amazon Fresh
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-Virtual pantry reduces waste and over-buying
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-Free tier available; Premium is among the most affordable options starting at $5/mo
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-Cons
-Less suited as a pure food diary or biometric tracker
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-Free tier limited to single-day plans; full weekly planning requires Premium
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-Micronutrient tracking is basic compared to Cronometer
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-2. Carb Manager — Best for Deep Keto Tracking Platform iOS, Android, Web Price Free / Premium ~$39.99/yr or $16.50/quarter Best for Keto veterans who want granular tracking, a large recipe library, and optional glucose/ketone monitoring
Carb Manager is the app most serious keto practitioners eventually land on. It was built specifically for low-carb and ketogenic eating, which means the defaults actually make sense from day one. Net carbs are calculated automatically, the food database skews toward keto-verified entries including branded keto products and restaurant items, and the interface organizes around carb limits rather than just calorie targets.
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-The food database is one of the most extensive available, with over one million entries, and a “keto grade” for foods, so when you search for something, you immediately see whether it fits your plan and how much carb budget it will eat up. For anyone who has tried to keto-adapt a standard calorie counter, the difference is immediately obvious. You’re not manually calculating whether something fits, the app tells you.
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-The premium tier is where Carb Manager pulls ahead of most competitors. Blood glucose and ketone tracking with charts that show how your meals correlate with your metabolic markers, macro cycling for targeted keto protocols, and access to 5,000 keto-specific recipes. It also integrates with CGMs like Dexcom and Libre via Apple Health, which makes it a genuine tool for the more data-oriented keto user.
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-The honest downside is that Carb Manager’s interface has gotten busier over time. There are a lot of tabs, a lot of features, and the premium upsell is visible throughout the free version. Users who just want clean, fast food logging sometimes find it overwhelming.
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-Pros
-Purpose-built for keto with net carbs calculated automatically throughout
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-1M+ food database including branded keto products and restaurant menus
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-Keto grade feature flags non-keto foods in real time
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-CGM/glucose integration on premium
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-Active community and recipe library
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-Cons
-Interface feels cluttered and the premium upsell is hard to miss on the free tier
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-Many useful features sit behind the premium paywall
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-Not a meal planning tool in the same sense as Eat This Much
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-3. Cronometer — Best for Micronutrient Tracking on Keto Platform iOS, Android, Web Price Free / Gold $59.99/yr ($10.99/mo) Best for Anyone who wants to know exactly what they’re getting nutritionally, not just macros
Cronometer earns its reputation in keto communities for the depth of its nutritional data. Where most apps track carbs, fat, protein, and calories, Cronometer tracks 85 nutrients including individual amino acids, vitamins, minerals, and lipid profiles. Its primary food database draws from verified sources including the USDA, which matters for accuracy in a way that crowd-sourced databases often don’t.
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-This matters for keto specifically because the diet has documented risks around certain micronutrients. Restricting carbs means restricting many vegetables and fruits that are typical sources of potassium, magnesium, and vitamin C. Cronometer makes it easy to see exactly where you’re running short and which foods would close the gap. That level of visibility is hard to get anywhere else with a macro-only tracker.
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-The free version is genuinely generous. It includes net carb calculation, macro tracking, the full nutrient database, and fitness tracker integration. The Gold upgrade adds a fasting timer, custom biometric reports, and Nutrient Oracle (a feature that suggests foods to address specific nutrient gaps). For most keto users the free tier covers everything they need.
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-The limitation Cronometer users most commonly mention is that entering multi-ingredient recipes requires manually adding each component and specifying quantities. If you meal prep or eat the same things regularly, this becomes second nature. If your meals vary daily and involve many ingredients, it takes time.
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-Cronometer isn’t a meal planner and doesn’t try to be. It’s a precise nutritional diary with exceptional data quality. If you’re six months into keto and want to understand exactly what’s in your food at a nutrient level, no other free app on this list comes close.
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-Pros
-Tracks 85 nutrients, the most detailed nutritional picture in this list
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-USDA-verified database reduces the data quality issues common in crowd-sourced apps
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-Generous free tier includes macro tracking and net carb calculation
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-Integrates with fitness trackers and CGMs
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-Cons
-Manual recipe entry is time-consuming
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-Not a keto-specific app; and keto users need to set their own macro targets
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-No meal planning or automated grocery lists
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-4. KetoDiet — Best for Recipe-Led Keto Platform iOS, Android, Web Price From $79.99/yr credit card required (14-day free trial) Best for People who want a curated keto recipe library alongside tracking
The KetoDiet app (ketodietapp.com) is less of a pure tracker and more a keto lifestyle companion, built around a tested recipe library of over 2,000 keto dishes, backed by a macro calculator , food diary, and nutrient tracking dashboard.
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-What sets it apart from generic recipe apps is the quality of the content. Recipes are tested, carb counts are accurate, and the database covers both common foods and more unusual keto-friendly ingredients. The app includes educational content about different keto variations, carb cycling, and nutritional science, written to a higher standard than generic blog posts.
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-The tracking side handles everything you’d expect, barcode scanning, net carb calculation, macro breakdowns per meal, and weight tracking. It won’t match Cronometer for micronutrient depth, but for someone whose primary interest is eating well on keto rather than analyzing their manganese intake, the balance feels right.
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-The pricing model is the main consideration. There’s no permanent free tier, you get a 14-day trial and then it’s an annual subscription. At $79.99/yr it’s the priciest option on this list. Whether it’s worth it depends on how much you value the recipe library. For someone who cooks regularly and wants keto recipes they can trust, the tested recipe database justifies the cost. For someone who mainly logs existing meals, Carb Manager or Cronometer offer better value.
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-Pros
-2,000+ tested keto recipes with accurate macro counts, not crowd-sourced estimates
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-Clean interface designed specifically for keto
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-Educational content covers keto fundamentals and variations in depth
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-Accurate nutrient tracking including net carbs and micronutrients
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-Cons
-No permanent free tier, requires subscription after 14-day trial
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-Priciest app in this list
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-Limited macro customization compared to Carb Manager or Cronometer
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-5. Keto Cycle — Best for Keto Beginners Platform iOS, Android Price From ~$2.54/wk (billed every 6 months); no permanent free tier Best for First-time keto dieters who want structured guidance alongside tracking
Keto Cycle is built for people who have decided to try keto and want someone to hold their hand through the first few weeks. The onboarding questionnaire covers dietary preferences, cooking time, fitness goals, and activity levels, then produces a personalized meal plan with macros calculated for the individual. The goal is to remove the decision paralysis barrier that stops many people from getting past day three.
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-Beyond the initial setup, the app includes a Keto Academy section for beginners, covering the fundamentals of the diet, including what ketosis is, how to manage common side effects like the keto flu, how to read food labels, and how to build habits that make it sustainable. It’s the kind of material you could find scattered across a dozen blog posts, but having it in one place matters when you’re new and don’t know which sources to trust.
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-The community angle is also a real selling point. 60,000+ active members sharing recipes, progress, and tips adds a motivational layer that clinical trackers like Cronometer simply don’t have, and for a lot of people it’s the difference between quitting at week two and still going at week eight.
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-For experienced keto practitioners, the hand-holding can become a bit annoying, and the tracking depth is lighter than Carb Manager or Cronometer. The app’s strength is onboarding and motivation, not advanced data. If you’ve been doing keto for a year and want to optimize your micronutrient profile, this isn’t the right tool. If you’re three days in and losing steam, it probably is.
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-The pricing structure is also a bit awkward, with no free tier and subscriptions running in multi-month billing cycles (2, 4, or 6 months) rather than a simple monthly option. The longer the commitment, the lower the effective weekly cost. At the shortest period it’s around $3.81/wk, at the longest it drops to $2.54/wk.
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-Pros
-Well-designed onboarding and beginner education which is genuinely useful if you’re new to keto
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-Personalized meal plan generated from initial questionnaire
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-Active community of 60,000+ members for accountability and support
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-Affordable on longer billing cycles
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-Cons
-No free tier
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-Lighter tracking depth than Carb Manager or Cronometer
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-Multi-month billing structure can be confusing
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-6. Senza — Best for Keto When Eating Out Platform iOS, Android Price Free / Per meal plan ~$15-$20 Best for Keto dieters who eat out regularly and need real-time help navigating restaurant menus
Senza’s most distinctive feature is the Keto Radar map, a location-based tool that identifies nearby restaurants and flags menu items that fit keto macros. If you’re traveling, eating out with non-keto friends, or just trying to find something you can order at the local Thai restaurant without breaking ketosis, this fills a gap that other apps ignore entirely. The competing apps assume you’re eating food you’ve prepared, while Senza takes into account that you’re sometimes in the real world.
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-Beyond the restaurant feature, Senza handles the standard tracking toolkit: barcode scanning, net carb calculation, 200,000+ food records, and a fasting timer for those who combine keto with intermittent fasting. It also syncs with the BioSense breath ketone monitor, which is useful for users who want biological confirmation of ketosis rather than just mathematical tracking.
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-The app maintains a high rating (around 4.8 stars on the App Store) and is actively maintained, which matters in a category where several apps have gone dormant. User reviews consistently highlight the restaurant feature as the reason they choose it over alternatives.
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-Senza is free with no paid tier with the option to buy meal plans. The one limitation is that the food database is smaller than other apps, so occasional manual entry is needed for less common foods.
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-Pros
-Keto Map is genuinely unique, location-based keto-friendly restaurant guide
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-Free with no upsell pressure, option to buy meal plans
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-Fasting timer built in
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-Syncs with BioSense breath ketone monitor
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-Cons
-Smaller food database than other apps in this list
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-No free meal planning
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-7. MyFitnessPal — Best for Flexible Macro Tracking Platform iOS, Android, Web Price Free / Premium $9.99/mo or $49.99/yr Best for Keto dieters who already use MFP and want to set custom keto macro targets rather than switch apps
MyFitnessPal is not a keto app. It was built as a general calorie counter and its defaults treat all macros equally. You can configure it for keto by setting custom macro percentage targets, but you’re adapting a general-purpose tool rather than using one designed for the job. On the scale of how well an app handles keto, it sits behind every other option on this list.
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-So why is it here? Because it has the largest food database of any app in this space (over 14 million entries, including user-contributed restaurant items), the barcode scanner is fast and accurate, and a significant portion of people already have years of food data logged in MFP they’re not willing to abandon.
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-If you’re in that camp, you can run a keto diet on MyFitnessPal reasonably well. Just set your macro split manually (70% fat, 25% protein, 5% carbs is a common keto starting point) and manually calculate net carbs, since MFP’s free tier doesn’t handle this automatically. If you’re starting fresh with no prior MFP history, consider using a different app from our list instead.
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-The free version is more restricted than it used to be, and net carb calculation requires the premium tier. Several features that are standard on other app’s free versions sit behind the MyFitnessPal paywall.
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-Pros
-Largest food database available (14M+ entries)
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-Fast, accurate barcode scanner
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-Wide fitness tracker and device integration
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-Familiar to many users who already have data logged
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-Cons
-Not designed for keto, macro defaults are not keto-aligned
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-Net carb calculation requires Premium subscription
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-Free tier has become increasingly restricted
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-Purpose-built keto apps offer better defaults for keto users
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-Side-by-Side Feature Comparison App Meal Planning Net Carbs (free) Recipe Library Micronutrients Eating Out Support Free Tier Eat This Much Automated weekly Yes 5,000+ recipes Basic No Yes (daily plan) Carb Manager Curated meal plans (premium) Yes 5,000+ (premium) Premium only Restaurant search (premium) Yes Cronometer None Yes None 85 nutrients (free) No Yes KetoDiet Manual from recipes Yes 2,000+ tested Yes No 14-day trial only Keto Cycle Personalised plan Yes Keto recipes included Basic No No Senza None Yes 800+ keto recipes Basic Keto Map (unique) Yes (fully free) MyFitnessPal None Premium only None Premium only Database search Yes (limited)
Which Keto App Should You Use? The right app depends on where your biggest friction is and what you want from your app. Here’s a quick reference guide to help you decide:
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-You want meals planned for you, not just tracked: use Eat This Much. It’s the only app here that generates a full keto meal plan automatically based on your macros, preferences, and budget without any manual setup. Everything else requires you to decide what to eat first.
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-You want the deepest tracking available for keto: use Carb Manager. The keto-specific defaults, 1M+ food database, and net carb automation make it the strongest pure tracker in this list.
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-You want to understand what you’re actually eating nutritionally: use Cronometer. No other free app gives you 85 nutrients from a verified database.
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-You eat out regularly and need help navigating menus: use Senza. The Keto Map feature is unique, and it’s completely free.
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-You’re just starting keto and want guidance: use Keto Cycle. The onboarding and beginner content are the best in this list.
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-You’re already deep into MyFitnessPal and don’t want to switch: stay on MFP, but configure your macro split manually and consider upgrading to get net carb calculation.
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-Frequently Asked Questions What is the best free keto app? It all depends on what you’re looking for. If you want automated meal planning without having to think about macro splits for free, Eat This Much’s free tier generates daily plans, while weekly planning and grocery integration require a Premium subscription. Carb Manager and Cronometer both offer strong free tiers. Carb Manager’s free version includes net carb calculation, barcode scanning, and macro tracking with keto-specific defaults. Cronometer’s free version adds exceptional micronutrient depth. Senza is also entirely free.
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-Is MyFitnessPal good for keto? It works, but it’s not purpose-built for it. MyFitnessPal lets you set custom macro targets to keto ratios, and the food database is the largest available. The limitation: net carb calculation (subtracting fiber and sugar alcohols) requires the paid Premium tier. Apps like Carb Manager handle this automatically on the free version. If you’re starting fresh, a keto-specific app will serve you better. If you already have years of data in MFP, it’s a reasonable option with a manual workaround.
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-Do keto apps actually help you stay in ketosis? They help you stay within the carb limits that support ketosis. No app can measure whether you’re in ketosis, only a blood, breath, or urine ketone test can do that. What apps do well is remove the manual calculation error that most commonly knocks people out of ketosis such as misidentified serving sizes, forgotten sugar alcohols, and restaurant meals that are harder to log accurately.
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-Do I need to pay for a keto app? Not necessarily. Carb Manager, Cronometer, Senza, and Eat This Much all have functional free tiers. If you want weekly meal planning with grocery delivery integration, Eat This Much’s $5/mo Premium is worth considering. If you want premium keto recipes and more advanced tracking, Carb Manager’s ~$40/yr is reasonable. Start with free tiers and upgrade if you find yourself consistently running into limitations.
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-Which keto app has the best meal planning? Eat This Much is the strongest for automated meal planning. It generates full weekly meal plans to match your exact calorie and macro targets, accounts for food preferences and budget, and connects directly to grocery delivery. Keto Cycle and Keto Diet App include meal planning features, but they’re more template-based than genuinely automated. Carb Manager’s premium tier also includes curated meal plans.
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Vegetarian Diet Guide: Types, Benefits & How to Get Started
- Tue, 19 May 2026 13:04:21 +0000
- /blog/?p=832
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- You don’t want to give up meat entirely forever. You also know that eating it at every meal probably isn’t doing your health any favors. So you start thinking about a middle ground.
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-A vegetarian diet appeals to a lot of people for that reason. It reduces or removes meat while keeping other animal products such as dairy and eggs. For some, it’s a stepping stone toward a vegan diet. For others, it’s a long-term way of eating that feels more realistic and easier to maintain.
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-What Is a Vegetarian Diet? A vegetarian diet is an eating plan that usually excludes meat, poultry, and fish, but still includes plant foods and, in most cases, some animal products such as dairy and eggs.
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-At its core, it’s built around vegetables, fruits, legumes, whole grains, nuts, and seeds. Depending on the type of vegetarian diet, you may also eat foods like milk, yogurt, cheese, and eggs. What you won’t eat is beef, chicken, pork, turkey, seafood, or anything made from them.
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-Types of Vegetarian Diets There are several types of vegetarian diets, depending on which animal products someone chooses to include or exclude. The differences mainly come down to whether dairy, eggs, or fish are part of the plan.
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-Knowing the differences helps you understand what you are actually signing up for and how much planning you may need.
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-Lacto-ovo vegetarian This is the most common version. It excludes meat, poultry, and fish but includes dairy and eggs. When someone says they are “vegetarian” without specifying, this is usually what they mean. It is also the easiest to maintain because eggs and dairy provide important nutrients like protein, vitamin B12, and calcium that are hard to get from plant sources.
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-Lacto-vegetarian This version excludes meat, fish, and eggs but includes dairy. It is less common and requires a bit more attention to protein and B12 intake compared to lacto-ovo.
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-Ovo-vegetarian This approach excludes meat, fish, and dairy but includes eggs. It is relatively rare and can make getting enough calcium more challenging without fortified plant milks or supplements.
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-Pescatarian Technically not vegetarian because it includes fish, but it is often grouped with vegetarian diets. It excludes meat and poultry while keeping seafood. Nutritionally, it is usually easier to manage because fish provides omega-3 fats and vitamin B12.
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-Vegan Vegan diets exclude all animal products, including dairy and eggs. They can be very healthy but require more planning and, in most cases, supplementation.
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-Most people start with lacto-ovo vegetarian or pescatarian and then adjust based on how they feel, their preferences, and their personal values.
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-Want an easy way to stick to a vegetarian diet? Get free, fully customized meal plans that manage your calories, protein and nutrients automatically.
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-Vegetarian vs Vegan: What’s the Difference? The terms are often used interchangeably, but they’re not the same. A vegetarian diet removes meat and fish but may still include foods like eggs and dairy, while a vegan diet excludes all animal products entirely. The table below breaks down the key differences side by side so you can see exactly what’s included in each diet type.
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-Vegetarian Vegan Meat Excluded Excluded Fish Excluded Excluded Dairy Included (most types) Excluded Eggs Included (most types) Excluded Honey Included Excluded Supplementation Optional (B12 recommended) Required (B12, D, omega-3) Implementation difficulty Moderate Higher Sustainability High (easier protein) Moderate (requires planning)
Vegetarianism is generally easier to sustain than a vegan diet because dairy and eggs provide complete proteins, B12, and calcium more easily.
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-Health Benefits of a Vegetarian Diet When done correctly, vegetarian diets show consistent health benefits in research, though the benefit depends on what you’re replacing animal products with (whole foods vs processed foods).
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-Heart Health Vegetarians show lower LDL cholesterol and lower cardiovascular disease risk, with some studies finding vegetarians had 25% lower cardiovascular disease risk than meat eaters. This results from lower saturated fat intake and higher fiber intake, not from some magical property of plants.
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-Weight Management Vegetarian diets support weight loss through two mechanisms: higher fiber (more satiating) and lower calorie density of plant foods compared to meat and cheese-heavy meals. Studies found that weight loss averages 1-3 pounds per month, which is steady and sustainable.
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-Blood Sugar Regulation Improved insulin sensitivity and lower Type 2 diabetes risk result from the high fiber and low glycemic load that support stable blood sugar.
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-Reduced Cancer Risk Some evidence supports lower colorectal and breast cancer risk, likely from high fiber intake.
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-Improved Gut Health Higher fiber intake promotes beneficial gut bacteria diversity, with vegetarians showing greater microbiome diversity than omnivores.
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-Nutritional Considerations for Vegetarians Most people go vegetarian without understanding what they’re losing, feel worse after a month, and assume vegetarianism doesn’t work for them. It wasn’t vegetarianism, it was poor planning.
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-This is where most guides gloss over critical information. Understanding what’s actually missing helps you address it intentionally.
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-Protein Plant proteins are often incomplete (missing some amino acids), but complementary proteins solve this by pairing rice with beans or eating varied sources throughout the day. Complete plant proteins include soy (tofu, tempeh, edamame), quinoa, and buckwheat. Target 50-75g protein daily, calculated based on your body weight and activity level.
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-macro calculator to find your personal macro targets based on your body weight and activity level.
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-Vitamin B12 Plant foods don’t contain bioavailable B12, though dairy and eggs provide some (cheese, yogurt, milk) in variable amounts, and fortified plant milks contain B12 but amounts vary by brand. If you’re a lacto-ovo vegetarian, you likely get adequate B12 from dairy and eggs, but if you’re ovo-vegetarian or lacto-only, supplementation is safer. Make sure to get blood work to verify levels, as deficiency causes neurological problems and anemia.
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-Iron Plant iron (non-heme iron) is absorbed at 2-20% efficiency, so pair iron-rich foods with vitamin C (citrus, tomatoes, peppers) to increase absorption. Iron-rich plant sources include lentils (6.6mg per cup), chickpeas (4.7mg per cup), fortified cereals (4-18mg), and spinach (6.4mg per cup cooked). Women need 18mg daily, men need 8mg daily, and vegetarians often need to be intentional about hitting these targets.
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-Omega-3 Fatty Acids Plant omega-3s (ALA from flax, chia, walnuts) convert poorly to EPA and DHA (the forms your body uses). Most vegetarians benefit from algae-based supplements or eating seaweed regularly. Try to target 1.6g ALA daily if not supplementing. If supplementing, 250-300mg EPA+DHA daily is sufficient.
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-Calcium Lacto-vegetarians get plenty of calcium from dairy, while others need fortified plant milks (300-400mg per cup), leafy greens like collards (268mg per cup cooked), and tahini (130mg per tbsp). Try to target 1,000-1,200mg daily and verify fortified foods actually contain calcium.
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-Vitamin D Everyone (not just vegetarians) needs vitamin D, with sun exposure of 15-30 minutes daily in summer providing natural production. The issue is that vegetarians cut out foods which supplement this. Fortified plant milks contain some, but it’s best to use supplements to make sure you’re hitting the target (1,000-2,000 IU daily), especially in winter.
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-Iodine Vegetarians can get iodine from iodized salt or sea vegetables (nori, kelp, wakame), with one piece of seaweed per week providing adequate iodine.
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-Other Nutrients Zinc and choline are present in vegetarian diets but absorption may be lower due to phytates in plant foods. Track intake or supplement if concerned.
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-Can a Vegetarian Diet Help With Weight Loss? Yes, it can, but it doesn’t happen automatically. Vegetarian diets that focus on whole foods tend to be lower in calorie density and higher in fiber, which helps you feel full on fewer calories. When most of your meals are built around vegetables, legumes, whole grains, eggs, and dairy, weight loss often becomes easier because you’re naturally more satisfied.
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-That said, being vegetarian doesn’t guarantee a calorie deficit. It’s still possible to gain weight on refined grains, excess cheese, fried foods, pastries, and ultra-processed meat alternatives. Calories still matter. The difference is that a whole-food vegetarian approach makes it easier to eat an appropriate amount without constantly feeling hungry.
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-What to Eat On a Vegetarian Diet A vegetarian diet can range from very healthy and whole-food focused to heavily processed and carb-heavy. Simply removing meat does not automatically make a diet balanced. What replaces it is what determines whether it supports your health long term.
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-Foods to Eat
-Vegetables: All varieties. Leafy greens especially provide iron, calcium, and magnesium. Cruciferous vegetables (broccoli, cauliflower) provide additional nutrients.Fruits: All varieties. Pair with iron-rich foods for better absorption due to vitamin C content.Whole grains: Brown rice, quinoa, oats, farro, whole wheat bread. Include fortified cereals for B12 and iron.Legumes: Lentils, chickpeas, beans. These are the primary protein source. Lentils provide 18g protein per cooked cup. Chickpeas provide 15g per cup.Soy products: Tofu (10g protein per 3oz), tempeh (19g protein per 3oz), edamame (11g per cup). Complete proteins with all amino acids.Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds provide protein, healthy fats, and minerals, especially when paired with vitamin C foods to enhance iron absorption.Dairy (if included): Cheese (7g protein per oz), yogurt (10g per 6oz), and milk (8g per cup) are excellent sources of B12, calcium, and protein.Eggs (if included): Each large egg provides 6g protein as a complete protein and contains B12 and choline.Healthy fats: Olive oil, avocado oil, nuts, seeds, and avocados should not be restricted unnecessarily.
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-Foods to Avoid
-Meat, poultry, fish, and seafood are the obvious exclusions.Hidden animal products are the tricky part. Gelatin (from animal bones), rennet (from animal stomach, used in some cheeses), and Worcestershire sauce contain anchovies. Read labels if you care about these.Ultra-processed vegan foods aren’t technically off-limits but should be minimal. Vegan cheese, faux meats, and processed pastries are high calorie and low nutrient.
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-How to Get Started With a Vegetarian Diet Switching to a vegetarian diet doesn’t have to mean flipping your entire routine overnight. The goal is to make changes that are realistic and sustainable, so you build meals you actually enjoy rather than forcing a temporary experiment.
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-Step 1: Choose Your Type There are several types of vegetarian diets, and choosing one upfront gives you structure. Lacto-ovo vegetarian is usually the simplest nutritionally because eggs and dairy make protein and B12 easier to cover. Pescatarian works well if you want to keep fish for omega-3s. Fully vegan requires more planning and supplementation. Decide what you’re including before you start removing foods.
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-Step 2: Plan Protein at Every Meal Protein shouldn’t be an afterthought. Most adults need roughly 50 to 75 grams per day, depending on body size and activity level. Identify vegetarian protein sources you actually enjoy, such as eggs, Greek yogurt, tofu, lentils, beans, cottage cheese, or tempeh, and build meals around them. When protein is planned, hunger and energy tend to be much more stable.
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-Step 3: Address Supplements Even with a well-planned vegetarian diet, certain nutrients deserve attention. Vitamin B12 is safer to supplement than to rely solely on fortified foods, since fortification levels vary. Vitamin D is often needed in winter months, and algae-based omega-3s can help if you are not eating fish or seaweed regularly.
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-Step 4: Prepare Meals in Advance Vegetarian eating often involves more home cooking than simply picking up ready-made meat-based meals. Choose three or four simple dishes you enjoy and rotate them until the routine feels natural. Consistency matters more than variety in the beginning.
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-7-Day Vegetarian Meal Plan Below is a flexible vegetarian diet template that you can adjust based on preferences and availability.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach Lentil soup with whole grain bread Stir-fry tofu with broccoli and brown rice Apple with peanut butter Tuesday Greek yogurt with granola and berries Chickpea salad with olive oil and lemon Vegetable curry with rice and naan Handful of almonds Wednesday Whole grain toast with avocado and egg Caprese salad with mozzarella and basil Pasta with marinara and white beans Hummus with carrot sticks Thursday Oatmeal with berries and walnuts Quinoa bowl with vegetables and chickpeas Vegetable stir-fry with tempeh and noodles Cheese and whole grain crackers Friday Cheese omelet with mushrooms Lentil and vegetable soup Black bean tacos with corn tortillas Greek yogurt with granola Saturday Whole wheat pancakes with berries Vegetable and tofu pad thai Chickpea curry with sweet potato and spinach Mixed nuts and dried fruit Sunday Vegetable frittata Mediterranean salad with chickpeas and feta Vegetable lasagna with spinach and ricotta Fruit salad
Building vegetarian meal plans that balance all nutrients takes planning. If you want a personalized plan based on your calorie needs and nutrient targets, Eat This Much generates custom vegetarian meal plans automatically, complete with recipes and shopping lists.
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-Potential Risks and Downsides Of the Vegetarian Diet
-Nutrient deficiencies can occur if poorly planned, as B12, iron, omega-3s, calcium, and vitamin D require intentional sourcing.Over-reliance on processed foods: Vegan cheese, faux meats, and processed pastries are high calorie and low nutrient, so whole foods should comprise 80%+ of your diet.Social and dining challenges: Eating differently from friends and family can be isolating, though most restaurants accommodate vegetarian diets now and your intent matters when dining with meat eaters.
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-The Bottom Line Vegetarian diets are nutritionally complete and health-promoting when properly planned, with research consistent on heart health, weight management, and disease prevention.
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-The barrier isn’t the diet itself, but understanding which nutrients become critical and addressing them intentionally from day one: know your B12 source, your iron strategy, and your calcium and omega-3 plan. With those solved, vegetarian diets can work well long-term.
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-Ready to start a vegetarian diet and keep things simple? Get a free, fully customised meal plan that handles your protein, calories and nutrients for you.
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-Frequently Asked Questions Is a vegetarian diet healthy long-term? Yes, if well-planned, as the research is clear on health benefits, though the barrier is execution and nutrient monitoring.
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-Do vegetarians get enough protein? Yes, if you eat varied legumes, soy, nuts, dairy, and eggs to hit your target of 50-75g daily.
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-Do vegetarians need supplements? B12 supplementation or reliable dietary sources are essential, vitamin D supplementation is wise in winter, and algae omega-3s are recommended if not eating seaweed regularly.
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-Is a vegetarian diet safe during pregnancy? Yes, if properly planned with medical supervision. Pregnancy requires attention to iron, B12, omega-3s, calcium, and protein, all of which are available from vegetarian sources but require intentional inclusion. Work with a prenatal dietitian to make sure you’re getting enough of these important nutrients.
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-Is a vegetarian diet safe for children? Yes, with planning and pediatric supervision to ensure growth and development requirements are met through consistent nutrient intake.
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-Is vegetarian better than vegan? For most people, yes, as it’s easier to sustain and nutritionally simpler, though your choice depends on your motivation (health, ethics, environment).
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Paleo Diet Guide: Benefits, Risks & What to Eat
- Tue, 05 May 2026 14:30:11 +0000
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- You’re hungry every two hours. You eat breakfast at 8am and feel starving again by 10, and lunch at noon barely carries you to 3pm before you’re raiding the snack drawer. Your energy crashes, your brain feels foggy, and it starts to feel like a willpower problem, but it isn’t.
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-Your great-great-grandparents could work for hours on a single meal without constant hunger or energy crashes. They didn’t have stronger willpower, they just ate different food.
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-Modern food is designed to be easy to overconsume. Refined carbohydrates, added sugars, and highly processed ingredients don’t keep you full for long, so your body keeps asking for more.
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-The paleo diet attempts to remove those modern, highly processed foods and focus instead on meat, fish, vegetables, fruit, and nuts. The idea is simple: when you eat whole, minimally processed foods, hunger normalizes, energy becomes more stable, and your appetite stops being hijacked by food made to keep you consuming.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is the Paleo Diet? The paleo diet is a way of eating based on foods that would have been available before modern agriculture and food processing during the Paleolithic era. This means whole, unprocessed foods that humans could hunt, gather, or forage without farming, factories, or modern processing.
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-It’s not meant to perfectly recreate what people ate thousands of years ago. Ancestral diets varied significantly depending on geography, climate, and season. Instead, modern paleo serves as a framework that prioritises whole foods and removes many foods introduced during large-scale agriculture and industrial processing.
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-Is Modern Paleo the Same as What Our Ancestors Ate? No. And that’s important to understand because much online debate stems from this confusion.
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-True ancestral diets looked nothing like modern paleo. Humans in different regions ate different foods. Some populations ate mostly plants. Others ate mostly meat. Some ate lots of dairy and grains. The idea that there was one “paleo way” is historically inaccurate.
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-Modern paleo doesn’t claim historical accuracy. It’s a nutritional framework based on the principle that humans thrive on whole foods and suffer on processed foods.
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-How Does the Paleo Diet Work At its core, the Paleo diet works by changing the quality of your calories, not just the quantity.
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-When you remove refined grains, added sugars, and ultra-processed foods, you automatically reduce many of the foods that drive rapid blood sugar spikes and crashes. Meals built around protein, fiber, and natural fats tend to digest more slowly, which helps stabilize energy levels and reduce frequent hunger.
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-Protein intake also typically increases on Paleo. Higher protein diets are consistently linked to improved satiety, meaning you feel full longer and are less likely to overeat without consciously restricting portions.
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-Another key shift is the reduction of hyper-palatable, calorie-dense processed foods. Many modern products are designed to be easy to overconsume. By removing those options, total calorie intake often drops naturally, even without deliberate tracking.
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-In short, paleo works less through strict calorie counting and more through appetite regulation. When meals are built from whole foods that promote fullness and steady energy, it becomes easier for some people to eat in a way that supports fat loss and metabolic health.
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-What to Eat on the Paleo Diet Eating Paleo is meant to be simple. If it came from hunting, gathering, or foraging 10,000 years ago, it’s in. If it required farming, processing, or industrial creation, it’s out.
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-In practice, that means focusing on meat, fish, vegetables, fruit, nuts, and seeds, while avoiding grains, legumes, dairy, and most packaged foods.
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-A helpful way to think about it is that most of your diet should be whole foods without ingredient lists. When in doubt, read the ingredient list. If it has more than five ingredients or ingredients you can’t pronounce, it’s likely processed.
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-Foods to Avoid on the Paleo Diet The Paleo diet removes certain food groups based on the idea that they became common only after agriculture and industrial food production. The goal is to reduce foods that are highly processed, heavily refined, or commonly associated with blood sugar spikes and overconsumption.
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-The main food categories that are typically excluded are:
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-Grains such as wheat, rice, oats, corn, barley, and rye. Paleo advocates argue that grains were introduced relatively recently in human history and contain anti-nutrients that can damage gut lining, causing inflammation for some individuals.Legumes , including beans, lentils, peas, and peanuts. These contain compounds such as lectins and phytic acid, which can reduce mineral absorption. They are also carb-heavy and less nutrient-dense than non-starchy vegetables.Dairy products are excluded because many adults lose the ability to digest lactose after childhood. While some people tolerate dairy well, modern dairy may contain inflammatory compounds.Refined sugar which can cause blood sugar spikes, promote insulin resistance over time, and increase fat storage when consumed regularly.Processed foods including packaged snacks, fast food, and other products built around refined ingredients. These are excluded because they are often calorie-dense, designed to override satiety signals, and easy to overconsume.Industrial seed oils such as soybean, canola, and safflower oil. These are high in omega-6 fatty acids, and excessive intake relative to omega-3 fats is argued by some to contribute to chronic inflammation.
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-Want to try the paleo diet? Eat This Much generates personalized weekly meal plans and adjusts portions and recipes to your goals, while keeping the paleo diet principles intact.
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-Quick Reference Paleo Diet Food List Food Category Eat Freely In Moderation Avoid Meat & Poultry Beef, chicken, turkey, pork, lamb, game meat Grass-fed preferred (nutrient-dense) Processed meats (bacon, deli, sausage) Fish & Seafood Salmon, sardines, mackerel, cod, shellfish Fatty fish best (omega-3s) Farm-raised with low omega-3s Vegetables Leafy greens, broccoli, cauliflower, peppers, cucumbers, zucchini Sweet potatoes, carrots (starchy) Corn, legumes Fruits Berries, apples, oranges, bananas, melons Dried fruit (concentrated sugar) Fruit juice, processed fruit Nuts & Seeds Almonds, walnuts, macadamia nuts, sunflower seeds Nut butters, seed butters Peanuts (legumes, not nuts) Fats & Oils Olive oil, avocado oil, coconut oil, ghee Grass-fed butter Vegetable oils, margarine, seed oils Sweeteners Honey, maple syrup (sparingly) Natural sweeteners Refined sugar, artificial sweeteners Beverages Water, coffee, tea Wine (optional) Soda, juice, sweetened drinks
Health Benefits of the Paleo Diet Research on the paleo diet is not as extensive as it is for the Mediterranean diet , but existing studies suggest several potential benefits, particularly around weight loss and blood sugar control.
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-Most articles say “eat whole foods, lose weight” without explaining why. Once you know what’s happening in your body, it’s easier to understand why the diet actually works.
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-Regulates Blood Sugar By removing refined carbohydrates and added sugars, paleo meals tend to cause fewer rapid spikes in blood glucose. More stable blood sugar means more stable insulin levels, which can make fat loss easier and reduce energy crashes throughout the day.
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-For people with insulin resistance or prediabetes, this shift can lead to noticeable improvements in blood sugar control within weeks.
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-Reduces Calorie Density Highly processed foods are often calorie-dense and easy to overeat, while whole foods tend to be harder to overconsume due to the quantities being larger. For example, a 300-calorie cookie doesn’t satisfy you as much as a 300-calorie meal of grilled chicken and vegetables will.
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-When you eat whole foods, you naturally consume fewer calories because whole foods trigger signals in your brain saying you’re full. This means you’ll eat less without consciously restricting.
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-Increases Satiety from Protein & Fiber Paleo diets are typically higher in protein from meat and rich in fiber from vegetables. Protein plays a unique role because your body uses more energy to digest it than it does for carbohydrates or fat, slightly increasing calorie burn. It also lowers ghrelin, the hormone that drives hunger, helping you feel fuller for longer.
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-Fiber adds volume to meals and slows digestion, supporting your body’s natural fullness signals. Instead of feeling hungry again an hour later, meals built around protein and fiber tend to keep you satisfied for longer.
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-Because protein and fiber make you feel fuller for longer, you’re not relying on willpower to stop eating, you are just less hungry. For many people, that makes calorie restriction feel automatic rather than forced.
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-Supports Weight Loss People lose weight on paleo primarily because they’re eating fewer calories naturally. Studies show average weight loss of 7-12 pounds over 6 months in overweight populations.
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-This isn’t dramatic but it’s consistent and sustainable because calorie restriction feels voluntary, not forced.
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-Improves Blood Pressure & Cholesterol Some people see improvements in triglycerides, cholesterol ratios, and blood pressure on a paleo diet. However, results are not the same for everyone. In certain cases, LDL cholesterol can increase, especially if the diet includes a high amount of saturated fat. For that reason, it’s a good idea to check your blood work periodically and see how your body is responding.
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-Controls Blood Sugar Some people experience improved insulin sensitivity on a paleo diet, especially those with insulin resistance or prediabetes. Removing refined carbohydrates helps stabilize blood sugar levels and reduce large spikes and crashes.
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-For those with metabolic issues, this can be one of paleo’s more noticeable benefits, and improvements are sometimes felt within the first few weeks.
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-Reduces Inflammation By eliminating highly processed foods, you remove trans fats and reduce intake of omega-6 from refined seed oils that are often consumed in excess. For some people, this may lower inflammation markers.
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-However, it depends on how the diet is implemented and your food choices. If you eat lots of red meat, your saturated fat intake rises and can increase inflammation.
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-Want to try the paleo diet with no strings attached? Get a fully customized paleo meal plan matched to your specific calorie and nutrient needs.
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-Risks and Downsides of the Paleo Diet The paleo diet can work well for some people, but it’s not without potential downsides. Understanding the risks makes it easier to adjust the approach and avoid common problems.
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-Potential Nutrient Gaps Removing entire food groups can increase the risk of missing certain nutrients if meals aren’t planned carefully. Over time, this can lead to lower intake of nutrients such as:
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-Calcium: Because dairy is excluded, calcium intake can drop. While leafy greens, almonds, and sardines contain calcium, they need to be eaten consistently to meet requirements. Some people may need to prioritise calcium-rich foods or consider supplementation.Vitamin D: Many dairy products, especially cow’s milk and some yogurts, are fortified with added vitamin D. Removing them can lower intake below recommended levels if you are not eating enough fatty fish and sun exposure is limited, particularly in winter.Iodine: Many people get iodine from iodized table salt, which has iodine added to it. If you avoid iodized salt and don’t eat much seafood, your iodine intake can drop. Using iodized table salt or occasionally including seaweed can help prevent deficiency.Whole-grain fiber: With grains removed, many people don’t eat enough fiber from vegetables. This can affect digestion and gut health.
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-High Saturated Fat Intake Because paleo places a strong emphasis on meat, saturated fat intake can increase, especially if meals rely heavily on fatty cuts of red meat. In some people, this can raise LDL cholesterol levels. Choosing leaner cuts of meat and including more fish can help balance fat intake.
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-Difficult to Maintain Long Term The paleo diet removes entire food groups, which can make social situations and dining out more complicated. Over time, this level of restriction can feel difficult to maintain. For many people, long-term success depends on whether the structure feels sustainable in real life.
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-Isn’t Appropriate for Everyone Although paleo can be effective, certain health conditions and life stages may require extra care or professional supervision. These include:
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-Pregnant women: There is limited research on strict paleo diets during pregnancy, so medical guidance is recommended before making major dietary changes.People with kidney disease: Higher protein intake may place additional strain on kidneys that are already compromised.Individuals with a history of eating disorders: Since paleo removes entire food groups, it can promote very strict food rules, which may not be appropriate for individuals with a history of eating disorders.
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-Paleo vs. Keto: What’s the Difference? Paleo and keto are often confused, but they’re built on different ideas.
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-Paleo is a food-based framework focused on eating whole, minimally processed foods and avoiding modern agricultural products like grains and dairy. The keto diet , on the other hand, is defined by a metabolic goal which puts your body into ketosis by drastically reducing carbohydrate intake.
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-Because of this, paleo usually allows foods like fruit and sweet potatoes, while keto strictly limits them due to their carbohydrate content. You can follow a paleo diet without ever entering ketosis, but you can’t follow a ketogenic diet while eating moderate or high amounts of carbohydrates, even if those carbs come from “healthy” foods.
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-The table below outlines the key differences between the two dietary approaches.
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-Paleo Keto Grains Excluded Excluded Legumes Excluded Excluded Dairy Excluded Limited (cheese, butter okay) Carbs Moderate (40-50% of calories) Very low (5-10% of calories) Focus Whole foods, nutrient density Fat-driven metabolic state (ketosis) Flexibility Higher (fruits, starchy vegetables allowed) Lower (must stay under 50g carbs) Goal Ancestral eating pattern Metabolic shift to fat-burning Speed of Results Moderate Faster (first 2 weeks) Sustainability Moderate to high Moderate (challenging long-term)
How to Get Started with the Paleo Diet Starting Paleo doesn’t require perfection on day one. The goal is to shift your meals gradually toward whole, minimally processed foods.
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-Step 1: Remove Processed Foods Begin by cutting back on the obvious processed staples like cereal, packaged snacks, and sugary drinks. If a product has a long ingredient list filled with additives, it likely doesn’t fit.
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-Step 2: Eliminate Grains and Legumes Over the first week or two, phase out grains and legumes such as bread, rice, pasta, beans, and lentils. Replace them with vegetables, fruit, and other whole-food options. Many people find this easier once processed snacks are already out of the picture.
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-Step 3: Build Meals Around Protein and Vegetables Center each meal on a source of protein, such as meat, fish, or eggs, and add a generous portion of vegetables. Rather than counting portions, focus on eating until you feel satisfied. For most people, this structure becomes more natural after a few weeks.
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-Step 4: Plan Meals Ahead Paleo typically involves more cooking than a convenience-based diet. Having paleo recipes ready and planning three to four days of meals in advance, along with doing basic prep can make the transition much smoother. Without some planning, it’s easy to fall back on grab-and-go options.
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-Step 5: Adjust Based on How You Feel Energy levels and performance can vary during the transition. If you feel low on energy, adding more carbohydrates from foods like sweet potatoes or fruit may help. If meals feel unsatisfying, increasing healthy fats such as olive oil, nuts, or avocado can improve satiety. Give your body a couple of weeks to adjust, then make changes based on how you feel.
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-7-Day Paleo Diet Meal Plan To make this practical, below is a sample 7-day paleo meal plan to show what this way of eating can look like in practice. Use it as inspiration rather than a rigid schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Scrambled eggs with spinach, mushrooms, and avocado Grilled chicken salad with mixed greens, cucumber, olive oil, and lemon Baked salmon with roasted broccoli and sweet potato Apple and almonds Tuesday Omelet with peppers and onions Leftover salmon over mixed greens with olive oil Grass-fed beef stir-fry with zucchini, carrots, and cauliflower rice Handful of walnuts Wednesday Chia pudding (made with almond milk) topped with berries Lettuce-wrapped turkey breast burgers with tomato and avocado Grilled shrimp with roasted asparagus and baked sweet potato Carrot sticks with guacamole Thursday Fried eggs with sautéed kale and mushrooms Tuna salad (olive oil–based) over mixed greens Roast chicken thighs with Brussels sprouts and butternut squash Berries Friday Smoothie with almond milk, spinach, berries, and protein powder (Paleo-friendly) Chicken and vegetable soup Grilled steak with roasted root vegetables and side salad Handful of almonds Saturday Vegetable and ground beef skillet with peppers and onions Grilled shrimp salad with avocado and olive oil Baked cod with sautéed green beans and roasted sweet potato Orange and cashews Sunday Sweet potato hash with eggs and spinach Steak salad with mixed greens Slow-cooked beef roast with carrots, onions, and roasted cauliflower Hard-boiled egg with a few olives
Want a fully customized paleo meal plan matched to your specific calorie and nutrient needs? Eat This Much generates personalized weekly paleo meal plans automatically, adjusting portions and recipes to your goals while keeping the paleo diet principles intact.
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-The Bottom Line The paleo diet is built on a simple idea: eat whole, minimally processed foods and remove any modern products that tend to disrupt appetite, blood sugar, and energy levels.
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-For many people, that shift alone can improve satiety, stabilize energy, and support steady weight loss without constant calorie counting. Higher protein intake, fewer refined carbohydrates, and reduced reliance on ultra-processed foods often make it easier to eat in a way that feels controlled rather than restrictive.
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-That said, paleo is not perfect and it’s not for everyone. Eliminating entire food groups requires planning to avoid nutrient gaps, and higher meat intake may not suit all individuals. Long-term success depends less on strict rules and more on whether the structure fits your lifestyle.
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-If you choose to try paleo, focus on food quality, build meals around protein and vegetables, monitor how you feel, and adjust when needed. The goal isn’t historical perfection, it’s improving the quality of what you eat today.
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-And as with any approach, consistency matters more than intensity. A simple, well-planned week of whole-food meals will always outperform a short burst of strict restriction.
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-Ready to start paleo? Get your personalized paleo meal plan with recipes and grocery list to make your transition simple.
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-Frequently Asked Questions Is the paleo diet healthy long-term? For many people, it can be. Some individuals follow paleo for years and feel great. Others find they need to adjust by adding more carbohydrates or including certain foods like high-quality dairy. Responses vary, so it’s important to monitor how you feel and check blood work periodically to make sure markers like cholesterol and nutrient levels remain in a healthy range.
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-Can you lose weight on paleo? Yes. Most weight loss happens because people naturally eat fewer calories when they switch to whole, protein-rich foods. Research in overweight populations shows average losses of around 7 to 12 pounds over six months. It’s not an extreme or rapid diet, but it can be steady and sustainable.
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-Is paleo anti-inflammatory? It can be. Removing highly processed foods eliminates trans fats, refined sugars, and many additives that may contribute to inflammation. However, results depend on how the diet is structured. A version built around vegetables, fish, and varied protein sources will likely look very different from one centered heavily on red meat.
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-Is coffee allowed on a paleo diet? Yes. Coffee is generally considered acceptable. Most people drink it black or with non-dairy options. Traditional dairy milk is excluded, though some Paleo followers use ghee or coconut milk.
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-Is wine allowed on a paleo diet? Strictly speaking, wine is not paleo because it comes from agriculture and fermentation. In practice, some people include it occasionally without abandoning the overall framework. An occasional glass is unlikely to undermine the diet’s core principles, but it’s not considered a foundational part of paleo eating.
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-What is Autoimmune Paleo (AIP)? Autoimmune Paleo is a more restrictive version of the paleo diet designed for people with autoimmune conditions. In addition to grains, legumes, and dairy, it removes foods like nightshades (such as tomatoes and peppers), eggs, nuts, and seeds. Research is limited, but some people report symptom improvement under medical supervision.
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-Do I need to count calories on paleo? Not necessarily. Whole foods rich in protein and fiber tend to be more filling, so many people naturally eat less without tracking. However, if weight loss stalls or goals are not being met after several weeks, tracking intake can help identify where extra calories may be creeping in.
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12 Best Macro Tracking Apps 2026
- Wed, 22 Apr 2026 15:38:37 +0000
- /blog/?p=904
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- Tracking macros has become one of the most effective ways to improve body composition, increase performance, and build sustainable eating habits. While calorie counting focuses on total intake, macro tracking takes things further by optimizing your balance of protein, carbs, and fats.
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-The problem is that “macro tracking app” means something different to everyone. Some people want a detailed nutritional database and granular data. Others want the app to do most of the thinking for them. And some people just want to stop eating whatever happens to be in the fridge and actually have a plan.
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-In 2026, macro tracking apps are smarter than ever. Many now include AI meal planning, barcode scanning, habit tracking, and personalized recommendations. Some are built for serious fitness enthusiasts. Others are perfect for beginners or people who hate logging food.
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-We’ve researched the apps that consistently come up as the best in their category across fitness communities, expert roundups, and user reviews. Below, you’ll find 12 of the best macro tracking apps in 2026, organized by who they’re actually best for, so you can skip straight to the ones that make sense for your lifestyle.
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-Quick Comparison Best Macro Tracking Apps with Built-In Meal Planners These apps don’t just track macros, they help you plan meals around them. Instead of manually logging food and trying to “make it fit” your targets at the end of the day, they build meals that are designed to hit your protein, carb, and fat goals from the start. This reduces guesswork, saves time, and makes it much easier to stay consistent.
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-For anyone who feels overwhelmed by meal prep or tired of constantly calculating portions, built-in planning makes macro tracking far more realistic and sustainable.
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-Eat This Much: Best Overall Macro Tracking App with a Meal Planner Best for: Automated meal planning, people who hate logging, and anyone who wants their macros figured out for them.
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-Most macro tracking apps put the work on you. You log your food, you figure out what to cook, and you hope it all adds up at the end of the day. Eat This Much flips that entirely. Instead of tracking what you ate, it tells you what to eat in the first place.
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-You enter your calorie and macro targets, your food preferences, your budget, your schedule, and any dietary restrictions, and the app builds a full meal plan around them. Every meal comes with a recipe, a full nutritional breakdown, and a grocery list you can send directly to Amazon Fresh, Instacart, Whole Foods, or Walmart. If you don’t like a suggested meal, you can swap it out with a single tap and the plan recalculates automatically.
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-It’s a genuinely different approach to nutrition, and for a lot of people, it’s far more sustainable than logging. Instead of obsessing over what you already ate, you’re just following a plan that was built around your goals from the start.
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-Price: Free version available; Premium version available for $5/month (billed annually) or $14.99/month (billed monthly). Includes weekly planning, grocery lists, and leftovers support. 14-day free trial available.
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-Pros:
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-Automatically generates full meal plans around your macro targets
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-Detailed nutritional breakdown per meal including vitamins and minerals
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-Integrated grocery delivery to major US retailers
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-Supports multiple diet styles
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-Cons:
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-Simpler recipes may not satisfy experienced cooks
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-Premium required for advanced customization and weekly planning
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-Carb Manager: Best for Low-Carb Macro Tracking & Meal Planning Best for: Keto and low-carb dieters who want an app built specifically for this way of eating.
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-Carb Manager is the most popular keto-focused nutrition app available, and it’s easy to see why. While it tracks all macros, its real strength is in carbohydrate tracking. It uses net carbs (total carbs minus fiber) rather than total carbs, which is the standard approach for ketogenic dieting. It also tracks glucose and ketone levels if you’re monitoring those, and integrates with devices like Fitbit, Garmin, and Apple Watch.
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-The app includes a large database of keto-friendly recipes, a meal planner, and a carb cycling feature in the premium version. There’s also an educational component for people new to the keto diet, which makes it a good choice if you’re just starting out with low-carb eating and want some guidance alongside your tracking.
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-Price: Free version available with basic net carb tracking, food database access. Premium version starts at $3.33/month (billed annually) or $8.49/month (billed monthly). Adds meal planning, carb cycling, advanced analytics, and premium recipes.
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-Pros:
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-Built specifically for keto and low-carb dieting
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-Tracks net carbs, glucose, and ketones
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-Large database of keto-friendly recipes
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-Integrates with Fitbit, Garmin, Apple Watch, and more
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-Cons:
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-Not ideal for balanced macro approaches
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-The free version is fairly limited
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-Best Macro Tracking Apps for Serious Trackers If you’re the type who weighs your food, checks trends instead of just daily scale spikes, and actually cares about precision, these apps are built for you. They go beyond basic calorie counting and focus on accuracy, structured adjustments, and data you can trust.
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-MacroFactor: Best Overall Macro Tracking App Best for: Data-driven people who want their macro targets to adapt as they progress.
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-MacroFactor is widely regarded as one of the most intelligent macro tracking apps available. What sets it apart is its dynamic coaching algorithm. Rather than giving you a fixed calorie target and leaving you to figure out why you’ve stopped progressing, MacroFactor analyzes your weekly weigh-ins and food logs and automatically adjusts your targets to keep you moving toward your goal.
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-It was built by the team at Stronger by Science, a group known for their evidence-based approach to nutrition and training. The food database is entirely verified, which means you won’t run into the common problem of wildly inaccurate user-submitted entries that are common in apps like MyFitnessPal. The interface is clean and genuinely enjoyable to use, which matters more than people realize when you’re logging food every single day.
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-Price: No free tier. Plans start at $11.99/month or $71.99/year after a 7-day trial.
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-Pros:
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-Dynamic algorithm adjusts your macro targets weekly based on real progress
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-Fully verified food database with no inaccurate user submissions
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-Supports a wide range of goals including muscle gain, fat loss, and maintenance
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-Tracks expenditure trends and energy balance over time
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-Cons:
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-No free version, only a trial period
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-Not ideal for athletes or those with precise performance goals
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-Cronometer: Best for Accuracy and Micronutrient Tracking Best for: Anyone who wants to track more than just macros, including vitamins, minerals, and micronutrients
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-Cronometer takes a more scientific approach than most apps. While it absolutely tracks your macros, its real strength is in micronutrient tracking. It monitors over 84 different nutrients, including vitamins, minerals, amino acids, and fatty acids, which makes it a favorite among people managing specific health conditions, athletes with precise nutritional needs, and anyone who wants a genuinely complete picture of their diet.
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-Like MacroFactor, Cronometer uses a verified food database, but they use lab-verified sources like the USDA and NCCDB, and user submissions get reviewed before they go live, meaning the data you’re working with is reliable. It’s worth noting that Cronometer can feel like a lot if you’re new to nutrition tracking. The depth of data is its biggest strength, but it can also be its biggest barrier for casual users.
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-Price: Free version available with basic macro and micronutrient tracking with ads. Premium Gold version starting at $8.99/month or $49.99/year which removes ads, adds fasting tracker, advanced charting, and more.
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-Pros:
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-Verified food database for reliable data
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-Tracks over 84 nutrients including vitamins, minerals, and amino acids
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-Integrates with Apple Health, Fitbit, Garmin, and other fitness devices
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-Affordable premium
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-Cons:
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-The sheer depth of data can feel overwhelming for beginners
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-Smaller restaurant database and less lifestyle-focused design
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-MyMacros+: Best for Athletes With Specific Macro Targets Best for: Bodybuilders, powerlifters, and athletes who need to set different macro targets for training and rest days.
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-MyMacros+ was built by a fitness professional for fitness professionals, and it shows. One of its most useful features is the ability to set completely different macro goals for different days of the week, which is a big deal if you’re following a structured training program. On a heavy lifting day, your carbohydrate and calorie needs are different from a rest day, and most apps don’t make it easy to account for that.
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-The app has a food database of over 5 million items, a barcode scanner, and a clean interface that makes logging quick. It’s not the flashiest app on this list, and it doesn’t have the adaptive coaching of MacroFactor or Carbon, but for athletes who know their numbers and just need a reliable, no-nonsense way to hit them, MyMacros+ is hard to beat.
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-Price: The base app is Free to download (previously a one-time $2.99 purchase, now free on iOS). Pro subscription starts at $2.99/month or $29.99/year for advanced stats, recipes, and additional features.
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-Pros:
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-Ability to set different macro goals for training days vs. rest days
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-5 million+ food item database
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-Trusted by competitive bodybuilders and powerlifters
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-Cons:
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-Less adaptive than apps like MacroFactor
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-Some advanced features require a Pro subscription
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-Best Macro Tracking Apps for Beginners If you’re new to tracking your food, the last thing you want is an app that feels like a spreadsheet. These apps are approachable, well-designed, and make it easy to build the habit of logging without feeling like a chore.
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-MyFitnessPal Best for: Beginners who want the largest food database available and a familiar, widely-used platform.
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-MyFitnessPal has been around since 2005 and remains one of the most widely used nutrition apps in the world. Its food database is enormous, with over 18+ million foods, which means you can almost always find exactly what you’re looking for, including restaurant meals, branded products, and international foods. The app is also deeply integrated with a huge range of fitness devices and apps, from Apple Health and Fitbit to Garmin and Strava.
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-The free version is genuinely useful for basic calorie and macro tracking, though it’s worth noting that MyFitnessPal has moved more features behind its paywall in recent years. Barcode scanning, for example, now requires a Premium subscription for newer accounts.
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-One thing to be aware of is that because anyone can submit food entries to the database, the accuracy can vary. It’s worth double-checking entries against the nutrition label, especially for generic or homemade foods.
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-Price: Free plan includes basic calorie and macro tracking, food logging, exercise logging. Premium starts at $19.99/month or $79.99/year and adds barcode scanning, custom macros, and detailed analysis. Premium+ is $99.99/year and includes a meal planner and some additional features.
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-Pros:
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-Largest food database of any app on this list (18 million+ foods)
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-Integrates with virtually every fitness device and app
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-Large, active community for support and accountability
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-Well-designed and easy to navigate
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-Cons:
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-Many previously free features are now behind a paywall
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-User-submitted food entries can be inaccurate
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-Lose It!: Best for Simple Macro Tracking Best for: Beginners who want a clean, guided experience focused on weight loss.
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-Lose It! is one of the most beginner-friendly apps on this list. It sets you up with a personalized weight loss plan from the start, gives you a daily calorie budget, and makes it easy to log your food and exercise without feeling overwhelmed. The interface is clean and the progress tracking is satisfying, which helps with building the habit of logging consistently.
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-The free version covers the basics well, though macro tracking, the barcode scanner, and some of the more detailed features are locked behind the Premium subscription. It’s worth noting that Lose It! is primarily designed around weight loss rather than performance or body composition goals. If your main goal is losing weight and you want a straightforward, encouraging app to help you do it, Lose It! is an excellent starting point.
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-Price: Free plan includes basic calorie tracking, food logging, weight tracking. Premium is $39.99/year which includes macro tracking, barcode scanning, meal planning, and more.
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-Pros:
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-Very beginner-friendly with a guided setup
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-Clean, well-designed interface
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-One of the most affordable premium plans on this list
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-Strong community and social features
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-Cons:
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-Macro tracking is a premium feature
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-Less suited to performance or body composition goals
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-Stupid Simple Macro Tracker: Best for Minimalist Macro Tracking Best for: People who already know their macro targets and just want a clean, no-frills place to track them.
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-This app lives up to its name in the best way possible. It does one thing: track your macros. There are no coaching features, no meal plans, no social feeds, and no AI. You set your macro targets, and as you log food throughout the day, you watch the macro icons for protein, carbs, and fat fill up. When you get close to your limit, the app gives you a warning. That’s it.
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-It’s a beautifully simple and lightweight approach that’s perfect for people who find other apps distracting. The food database has around 500,000 items, which is smaller than the giants like MyFitnessPal, but it includes a barcode scanner and covers the basics well. If you just need a digital version of a food journal without all the noise, this is it.
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-Price: $34.99/year with a lifetime purchase option available.
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-Pros:
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-Extremely simple, focused, and easy to use
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-Visual tracking with filling macro icons is intuitive
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-No distracting social features, articles, or ads
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-Cons:
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-Smaller food database than competitors
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-No coaching, meal planning, or adaptive features
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-Not suitable for beginners who need guidance
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-Best Macro Tracking Apps for People Who Hate Logging Manual food logging works for a lot of people, but it’s not for everyone. If logging your food feels like a chore, these apps are built to make it easier, faster, or at least less annoying. Whether that means snapping a quick photo or using voice input, these picks are all about saving time.
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-SnapCalorie: Best Tracking Macros with Photo Logging Best for: Best photo logging for restaurant meals, potlucks, and days you don’t want to weigh food.
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-The way SnapCalorie works is simple: take a picture of your food, and the app’s AI will estimate the macros. It’s extremely useful for situations where you can’t weigh your food, like at a restaurant or a family dinner. On iPhones with a LiDAR sensor, the app can read portion sizes with surprising accuracy, getting within about ±80 calories on a 500-calorie meal. Without LiDAR, the margin for error is wider, so it’s best to treat the numbers as a ballpark estimate.
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-The free version allows you to log a few meals per day. It’s not precise enough for someone prepping for a bodybuilding competition, but for the average person who wants a quick and easy way to get a general sense of their intake, it’s a massive time-saver.
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-Price: Free version: Includes limited AI meal scans (typically up to 3 per day). Premium subscription costs approximately $89.99 per year for unlimited AI meal scans and full access to features.
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-Pros:
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-AI-powered photo logging is fast and convenient
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-LiDAR integration on newer iPhones improves portion size accuracy
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-Great for logging restaurant meals and complex plates
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-Cons:
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-Less accurate than manual logging with a food scale
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-Accuracy is lower on phones without LiDAR
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-Not suitable for very strict diets or competition prep
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-Foodnoms: Best for Fast & Private Macro Tracking Best for: Apple users who want a fast, beautifully designed tracker with strong privacy and no ads.
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-Foodnoms is an Apple-focused nutrition tracker available on iPhone, iPad, Mac, and Apple Watch. It’s known for its clean design, fast logging, and strong user ratings. What makes Foodnoms stand out is the combination of speed and thoughtfulness. Logging is fast thanks to a barcode scanner, voice entry, AI-powered meal scanning (you can snap a photo or describe a meal in plain text), and even Bluetooth smart scale support for precise portion weighing. Home screen widgets let you check your progress without opening the app. There’s also deep Shortcuts integration for power users who want to automate their logging entirely.
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- It also prioritizes privacy, with encrypted data storage and no ads, even in the free version which includes calorie and macro tracking with full database access.
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-Price: Free version includes calorie and macro tracking, barcode scanning, full database access, no ads. Foodnoms+ pricing varies by region but starts at around $5.99/month or $39.99/year.
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-Pros:
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-AI meal scanning, voice entry, and smart scale support
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-Strong privacy: no ads, no data selling, encrypted storage
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-Generous free tier with no ads
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-Cons:
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-Apple ecosystem only, no Android
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-Smaller food database than other apps on the market
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-Best Macro Tracking Apps with Integrated Coaching Some people do not just want numbers on a screen. They want guidance, feedback, and clear direction on what to adjust and why. Coaching-focused macro apps bridge the gap between a basic tracker and hiring a nutrition coach. Instead of simply logging food, you check in regularly, receive updated macro targets, and get structured support based on your progress.
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-If accountability and expert guidance matter more to you than meal planning features, this category is where you should focus.
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-Carbon Diet Coach: Best Macro Tracking with Structured Coaching Best for: People who want a nutrition coach built into their app, without the cost of hiring a real one.
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-Carbon was created by Dr. Layne Norton, a PhD in Nutritional Sciences and one of the most well-known evidence-based coaches in the fitness industry. The app functions less like a food tracker and more like a coaching system. You log your food and your weight, check in weekly, and the app’s algorithm analyzes your progress and adjusts your macro targets accordingly.
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-What makes Carbon different from most apps is that it doesn’t just give you a number to hit and leave you to figure out the rest. It actively coaches you through the process, explains what adjustments it’s making and why, and supports a range of goals including fat loss, muscle gain, maintenance, and reverse dieting. It supports multiple diet styles including balanced, low-carb, low-fat, keto, and plant-based.
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-The main limitation is that Carbon doesn’t provide meal plans. It tells you what your macro targets are and coaches you toward hitting them, but the actual food choices are up to you.
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-Price: No free version. Plans start at $11.99/month, $59.99 for 6 months, or $99.99/year.
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-Pros:
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-Weekly check-ins with adaptive macro adjustments
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-Built by evidence-based nutrition experts
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-Supports multiple diet styles including fat loss, muscle gain, maintenance, and reverse dieting
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-Cons:
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-No free version
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-Does not provide meal plans
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-No social or community features within the app
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-Noom: Best For Behavior-Based Nutrition Without Strict Macro Tracking Best for: People who want to understand the psychology behind their eating habits, not just track numbers.
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-Noom is not a traditional macro tracking app. It tracks macros and calories, yes, but its real focus is on the behavioral and psychological side of eating. The app uses a color-coded food system (green, yellow, and orange) to help you make better choices without obsessing over exact numbers, and it pairs this with a daily curriculum of short lessons on topics like stress eating, habit formation, and mindful eating.
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-Noom also offers access to a personal coach and a group support community, which sets it apart from every other app on this list. If you’ve tried tracking your macros before and found that you knew what to eat but couldn’t stick to it, Noom’s approach to the behavioral side of nutrition might be exactly what you need.
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-Price: No free version. Plans start at $70/month (monthly plan) or approximately $17.42/month on a 12-month plan ($209 billed annually). A 7-day trial is available.
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-Pros:
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-Addresses the psychology and habits behind eating, not just the numbers
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-Daily lessons on behavior change, stress eating, and mindful eating
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-Access to a personal coach and group community
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-Cons:
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-Significantly more expensive than most apps on this list
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-Not ideal for athletes or those with precise performance goals
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-Common Mistakes When Tracking Macros Macro tracking works best when it’s done accurately and consistently. Small oversights can quietly throw off your numbers, even if you feel like you’re doing everything right. If your progress has stalled or your results feel inconsistent, one of these common mistakes could be the reason.
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-1. Trusting every database entry Not every food entry in crowd-sourced databases is accurate. One listing might show 25g of protein for a chicken breast, while another shows 40g for the same portion. Those differences add up over time. If something looks off, double-check it against another source or choose apps that use verified data.
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-2. Forgetting oils, sauces, and condiments Small extras can make a big difference. One tablespoon of olive oil adds 14g of fat, and things like ranch, mayo, butter, or cooking sprays can easily push your fat intake 20 to 30 grams higher than expected in a single day. These are easy to forget because they don’t feel like “main foods,” but they absolutely count toward your macros.
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-3. Using someone else’s macros Your friend’s macro targets were calculated for their body weight, activity level, and goals, not yours. Copying someone else’s numbers often leads to frustration because the math simply isn’t built around you. Use an app that calculates targets based on your own stats and adjusts as your progress changes.
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-4. Obsessing over daily numbers Going 10g over on carbs today is not a problem. Your body doesn’t reset at midnight, and progress is driven by trends over time, not one single day. Weekly averages matter far more than hitting perfect numbers every evening.
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-5. Only logging after you eat Logging at 9 p.m. tells you what already happened, but it doesn’t help you make better choices earlier in the day. Pre-logging meals or using a planner like Eat This Much allows you to adjust portions before the food is on your plate. Planning ahead gives you control instead of forcing you to “fix” your numbers at the end of the day.
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-So, which macro tracking app should you choose? Macro tracking is not about perfection. It is about awareness, consistency, and having a system that supports your goals instead of working against them.
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-The best macro tracking app depends on what you actually need. If you want meals built around your targets so you do not have to think about what to eat, Eat This Much stands out as the strongest option with a built-in meal planner. If you prefer adaptive coaching and data-driven adjustments, MacroFactor or Carbon Diet Coach may be a better fit. If you care about accuracy down to vitamins and minerals, Cronometer is hard to beat. And if you just want something simple and approachable, apps like Lose It! or MyFitnessPal make getting started easy.
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-No app will do the work for you completely. The real advantage comes from choosing one that matches your personality and lifestyle. The right app should feel sustainable, not stressful. When you find one that makes it easier to plan, log, and stay consistent, macro tracking becomes less of a chore and more of a tool that quietly supports your progress.
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Vegan Diet Guide: Benefits, Risks & How to Do It Right
- Wed, 15 Apr 2026 15:31:06 +0000
- /blog/?p=814
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- You decide to try going vegan. The first week feels productive but by week three you’re tired, constantly hungry, and wondering why everyone else seems to thrive on it while you’re googling “vegan sources of protein” at 10pm. Eventually, you give up.
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-This is more common than you think, not because a vegan diet cannot work, but because many people approach it by simply removing animal products without replacing them strategically. Taking food away is easy, but building balanced meals is harder.
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-When done well, a vegan diet can support heart health, weight management, and metabolic improvements. When done poorly, it can leave you low on protein, short on key nutrients, and frustrated.
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-Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
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-What Is a Vegan Diet? A vegan diet excludes all animal products. That means more than just avoiding meat, fish, and poultry. It also removes dairy, eggs, honey, gelatin, and ingredients such as whey or casein that are derived from milk.
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-What remains is a diet built entirely around plant based foods, including vegetables, fruits, grains, legumes, nuts, seeds, and plant-based alternatives. In principle, it is simple.
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-In reality, it requires more awareness than people expect. Animal-derived ingredients often appear in packaged foods, and certain nutrients that are easily obtained from animal products need more deliberate planning in a fully plant-based diet.
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-Why People Go Vegan People choose a vegan diet for different reasons, and understanding your own motivation matters more than you might think. The reason you start often shapes how you approach the diet and whether you stick with it long term.
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-For many, the decision is health-driven. They want to improve cholesterol, manage blood sugar, lose weight, or reduce long-term disease risk. Research shows that a well-planned plant-based diet can support these outcomes, but food quality still matters.
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-Others are motivated by ethics or environmental concerns, including animal welfare and the impact of livestock production on greenhouse gas emissions.
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-In reality, most people have mixed motivations. Someone may begin for health reasons and later become more aware of environmental or ethical considerations. Whatever the starting point, clarity about why you are making the change makes it easier to approach it in a way that is sustainable.
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-Types of Veganism Not everyone who follows a vegan diet approaches it in the same way. The label is the same, but the motivation and level of strictness can look very different depending on the person.
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-Plant-forward eating Plant-forward eating is not strict veganism, but it shares many similarities. Meals are built around vegetables, legumes, grains, nuts, and seeds, with occasional animal products included. Many people find this approach more flexible and easier to maintain socially.
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-Health-based veganism This approach centres on personal health. The priority is improving cholesterol, blood sugar, weight, or overall wellbeing. The focus is mainly on what is eaten, and there may be less attention given to non-food items such as clothing or household products.
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-Environmental veganism Environmental veganism is driven by concern about sustainability and the environmental impact of animal agriculture. The aim is to reduce reliance on animal farming and lower one’s overall environmental footprint. In some cases, there is nuance in how this is interpreted, with a small number of people including specific locally sourced animal foods if they believe the environmental impact is minimal. Even then, plant-based foods remain the foundation.
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-Ethical veganism Ethical veganism is rooted in concern for animal welfare. It extends beyond food to include clothing, cosmetics, supplements, and other products connected to animal use. People following this approach tend to research brands and ingredients carefully, and it is usually the most strict version of veganism.
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-How the Vegan Diet Works A vegan diet works by changing what your meals are made of. When you remove animal products, you usually end up eating more vegetables, legumes, whole grains, nuts, and seeds. That naturally increases fiber intake and often reduces saturated fat.
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-Higher fiber intake slows digestion and helps you feel full for longer. Meals built around beans, lentils, vegetables, and whole grains tend to be lower in calorie density, meaning you can eat a satisfying portion without consuming as many calories.
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-Health Benefits of a Vegan Diet When a vegan diet is built around whole plant foods rather than processed substitutes, research shows clear health advantages. The benefits come from higher fiber intake, lower saturated fat, and a greater focus on minimally processed foods.
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-Improves Heart Health Vegan diets are consistently linked to lower LDL cholesterol and lower blood pressure. People who eat mostly plant-based foods also tend to have a lower risk of heart disease over time. Removing most sources of saturated fat and increasing fiber intake plays a major role in these improvements.
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-Supports Weight Loss & Management On average, people who follow vegan diets tend to weigh less than those who do not. Studies suggest body weight is often 5 to 10% lower in plant-based populations. Meals built around vegetables, beans, lentils, and whole grains are filling but generally lower in calories, which makes maintaining a calorie deficit easier without constant restriction.
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-Helps Stabilise Blood Sugar Well-planned vegan diets are associated with better insulin sensitivity and a lower risk of Type 2 diabetes. High-fiber foods slow digestion and help prevent sharp blood sugar spikes, supporting steadier energy levels and improved glucose control.
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-May Reduce Certain Cancer Risks Some studies suggest a lower risk of colorectal cancer among people who eat predominantly plant-based diets. Higher fiber intake and the absence of processed meats are thought to contribute to this protective effect.
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-Supports Long-Term Health and Longevity Populations with some of the longest lifespans tend to eat mostly plant-based diets. While diet is only one part of the picture, the combination of improved heart health, better metabolic markers, and higher intake of whole foods supports overall long-term health.
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-Interested in trying a vegan diet? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
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-Vegan Diet Health Risks & How to Prevent Them A vegan diet can be very healthy, but it does require some planning. Certain nutrients become harder to get once animal products are removed, and it helps to know what to pay attention to before you start.
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-Vitamin B12 Deficiency Vitamin B12 is essential for nerve function, red blood cell production, and DNA synthesis. It is found almost exclusively in animal products, which means vegans are at real risk of deficiency without supplementation. Low B12 levels can lead to fatigue, numbness, cognitive issues, and in severe cases, nerve damage.
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-Because plant foods do not reliably provide B12, taking some sort of supplements is necessary. This can come from a weekly oral supplement, periodic injections, or consistently using fortified foods such as plant milks or nutritional yeast that clearly list B12 content.
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-Iron Deficiency Iron from plant foods is absorbed less efficiently than iron from animal sources. Low iron levels can show up as fatigue, shortness of breath, or feeling unusually cold.
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-The good news is that absorption improves when iron-rich plant foods are paired with vitamin C. Lentils, beans, leafy greens, and fortified grains can meet your needs when eaten regularly, especially alongside foods like citrus, tomatoes, or peppers. Periodic blood work to check ferritin levels can provide reassurance.
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-Incomplete Protein Plant proteins often contain lower amounts of certain essential amino acids, but this is rarely a problem when you eat a variety of foods. You don’t need to combine specific foods at every meal, having variety throughout the day is enough.
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-Soy products such as tofu and tempeh provide complete protein on their own, and combinations like rice and beans naturally complement each other. A mix of legumes, grains, nuts, and seeds typically covers your needs.
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-Low Omega-3 Plant foods such as flaxseeds, chia seeds, and walnuts contain a type of omega-3 fat called ALA. Your body can convert ALA into the forms it actually uses, known as EPA and DHA, but that conversion is limited. Over time, low levels of EPA and DHA may affect brain and heart health.
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-For that reason, some vegans choose an algae-based EPA/DHA supplement, since algae is the original source of these fats in the food chain. Plant omega-3 foods are still useful, but supplementation can provide more direct support.
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-Other Nutrient Deficiencies Calcium, vitamin D, zinc, and iodine can sometimes run low on a vegan diet if meals are not planned thoughtfully. Fortified plant milks are an easy way to boost calcium and often vitamin D. You may still need sun exposure or a supplement for vitamin D, especially in winter.
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-Zinc is found in foods like nuts, seeds, and legumes. Iodine is added to regular iodised table salt, so using that instead of specialty salts can help. Seaweed also contains iodine, but it should be eaten in moderation.
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-Vegan Nutrient Requirements Quick Reference To make things simple, here’s a clear overview of the key nutrients discussed above, along with general daily targets and practical sources. Think of this as a reference you can return to when planning meals or reviewing your intake.
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-Nutrient Daily Target Primary Vegan Sources Supplementation B12 2.4 mcg Fortified plant milk, nutritional yeast (verify fortification) REQUIRED: 1,000-2,000 mcg weekly or 100 mcg daily Iron 8mg (men), 18mg (women), 27mg (pregnant) Lentils, beans, fortified cereals, tahini, spinach Supplement only if deficient (pair food sources with vitamin C) Calcium 1,000-1,200 mg Fortified plant milks (300-400mg), tahini (130mg/tbsp), collard greens (268mg/cup) Supplement if food sources inadequate Vitamin D 600-800 IU (1,000-2,000 IU if deficient) Sun exposure 15-30 min daily, fortified plant milks Supplement recommended (especially October-March) Omega-3 (EPA+DHA) 250-300 mg combined Algae supplements preferred; ground flax (1.6g ALA) if no supplement Algae supplement recommended (plant ALA converts poorly) Protein 50-75g daily Lentils (18g/cup), tofu (10g/3oz), tempeh (19g/3oz), beans (15-16g/cup), nuts Combine different sources for complete amino acids Zinc 8-11 mg Legumes, nuts, seeds, whole grains Supplement if deficient
How to Get Started with a Vegan Diet Switching to a vegan diet doesn’t have to be dramatic or all-or-nothing. The people who stick with it long term usually take a practical approach: understand what they’re eating now, make gradual changes, and plan a few reliable meals before fully committing. The goal isn’t to get everything “right” immediately, it’s building something balanced that you can actually maintain.
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-Step 1: Understand Your Baseline Before removing anything, take a look at what you’re currently eating. Track a few typical days and pay attention to protein intake, iron sources, and overall energy levels. This gives you a reference point so you can see what changes once you shift to plant-based eating.
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-Step 2: Transition Gradually Some people switch overnight, but many find a gradual transition more sustainable. Spreading the change over several weeks gives you time to adjust and experiment.
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-You might begin with a few fully plant-based days each week, then move toward mostly vegetarian meals, and eventually remove dairy and eggs. This approach allows your digestion to adapt to higher fiber intake and gives you time to find plant-based meals you genuinely enjoy before committing fully.
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-Step 3: Plan Your Protein Sources Before going fully vegan, identify plant proteins you actually like. Lentils, beans, tofu, tempeh, nuts, and seeds can all contribute meaningfully to daily intake, but preferences vary.
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-Aim for roughly 50–75 grams of protein per day, depending on your body size and activity level. Once you know which foods you enjoy, it becomes easier to build meals around them instead of worrying about hitting a target.
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-Step 4: Get Supplements Set Up A few supplements are easier to organise before you fully transition. Vitamin B12 is essential on a vegan diet. Vitamin D is commonly supplemented, especially in winter. Many people also include an algae-based omega-3 supplement to provide EPA and DHA. Iron supplementation is only necessary if blood work shows deficiency.
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-Step 5: Keep Meals Simple You don’t need dozens of vegan recipes . Start with three or four meals you enjoy and can prepare confidently, then rotate them. Familiar meals reduce decision fatigue and make the transition feel manageable. Examples might include lentil curry with rice, bean chilli, tofu and vegetable stir-fry, or pasta with tomato sauce and chickpeas. Once those feel easy, you can expand from there.
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-Want a fully customized vegan meal plan matched to your specific calorie and nutrient needs? Eat This Much creates personalized vegan meal plans that automatically balance your protein, B12, iron, and other critical nutrients. No more guessing, just nutritionally complete meals that fit your goals.
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-Common Vegan Diet Mistakes Most of the issues people run into on a vegan diet are predictable. They usually come down to either under-planning or over-relying on convenience foods. They include:
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-Not getting enough protein: When protein intake is too low, hunger increases, exercise recovery suffers, and energy levels can dip. This usually happens when meals are built mostly around refined carbs rather than legumes, tofu, tempeh, or other protein-rich foods. Tracking your intake for a few days can confirm whether you are consistently reaching roughly 50–75 grams per day.Skipping B12 supplements: B12 deficiency develops slowly but can have serious consequences if ignored. Because plant foods do not reliably provide B12, supplementation is necessary on a vegan diet. This is one area where consistency matters.Eating too many processed vegan foods: Vegan alternatives such as faux meats, vegan cheeses, and packaged snacks can make the transition easier, but they should not form the foundation of your diet. Many are high in calories, sodium, and additives while offering limited nutritional value.Not eating enough calories: Plant-based meals are often lower in calories, which can be helpful for weight loss but problematic if you don’t eat enough. Some people unintentionally undereat because the food feels lighter. If you feel constantly tired or notice rapid weight loss, it may be a sign that you are not eating enough.Social isolation: Eating differently from friends or family can feel awkward at first. Keeping the focus on your own choices rather than persuading others tends to make social situations easier. Most people adjust more quickly than you expect.
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-Plant-based meals are often lower in calories, making it easy to undereat by accident. Use our free Calorie Calculator to find your ideal daily targets for weight loss, maintenance, or muscle gain.
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-7-Day Vegan Diet Meal Plan Here’s a simple example of how a balanced vegan week can look in practice. Use it as inspiration rather than a rigid schedule, and adjust meals based on your preferences and what you have available.
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-Breakfast Lunch Dinner Snack Monday Overnight oats with chia seeds, almond butter, blueberries, and fortified plant milk Lentil and vegetable soup with whole-grain bread Tofu stir-fry with broccoli, carrots, bell peppers, and brown rice Apple with peanut butter Tuesday Tofu scramble with spinach, mushrooms, and whole-grain toast Chickpea salad with cucumber, tomato, olive oil, lemon, and mixed greens Black bean chilli with quinoa and avocado Handful of mixed nuts Wednesday Smoothie with banana, spinach, frozen berries, flaxseeds, and fortified soy milk Hummus and roasted vegetable wrap with side salad Baked tempeh with roasted sweet potatoes and green beans Carrots and bell peppers with hummus Thursday Peanut butter and banana on whole-grain toast Quinoa bowl with roasted chickpeas, cucumber, shredded cabbage, and tahini dressing Lentil pasta with tomato sauce, mushrooms, and side salad Fortified plant yogurt with pumpkin seeds Friday Oatmeal with walnuts, ground flax, and sliced apple White bean and spinach stew with whole-grain bread Vegan curry with chickpeas, cauliflower, and basmati rice Trail mix (nuts, seeds, dried fruit) Saturday Chia pudding made with fortified almond milk and topped with raspberries Tofu and avocado sandwich with side salad Stuffed bell peppers with black beans, corn, and quinoa Orange and handful of almonds Sunday Smoothie bowl with berries, soy yogurt, hemp seeds, and granola Lentil and roasted vegetable salad with olive oil dressing Mushroom and walnut bolognese over whole-grain spaghetti Edamame with sea salt
The Bottom Line A vegan diet can be extremely healthy, but it works best when it is built on whole, nutrient-dense foods and supported by planning. Removing animal products does not automatically improve health, what replaces them matters.
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-When done well, a vegan diet can support heart health, weight management, and blood sugar control. It can also align with ethical or environmental values. The benefits of going vegan can be substantial, but it’s important to make sure you are getting enough key nutrients such as vitamin B12, iron, iodine, and omega-3s.
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-The key question isn’t whether a vegan diet works in theory, it’s whether it works for you in practice. If meals are satisfying, nutritionally complete, and sustainable in your daily life, then it can be a long-term option. If it feels restrictive or difficult to maintain, a more plant-forward approach may be a better fit.
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-Ready to get started on your vegan journey? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
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-Frequently Asked Questions How do vegans get enough protein? Protein on a vegan diet comes mainly from legumes such as lentils, beans, and chickpeas, along with soy foods like tofu, tempeh, and edamame. Nuts, seeds, and whole grains also contribute. You don’t need to combine specific foods at every meal, but eating a variety across the day ensures you cover all essential amino acids. For most adults, around 50–75 grams per day is a reasonable target, depending on body size and activity level.
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-Are vitamin B12 supplements really necessary on a vegan diet? Yes. Plant foods do not reliably provide vitamin B12, and deficiency can lead to serious neurological problems over time. A supplement or consistent use of fortified foods is required on a vegan diet. This is one area where planning ahead matters.
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-Can vegans build muscle? Yes. Muscle growth depends on adequate protein intake, strength training, and sufficient calories. The source of protein matters less than the total amount consumed. Many athletes follow plant-based diets successfully, provided their intake is well planned.
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-Is soy safe on a vegan diet? Yes. Soy is a complete protein and is safe when eaten in normal amounts. Concerns about soy and estrogen are often overstated and not supported by the majority of current research. Including soy as part of a varied diet is both practical and nutritionally sound.
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-How expensive is a vegan diet? It depends on how you approach it. Whole foods such as beans, lentils, rice, oats, and seasonal vegetables are inexpensive. Processed vegan substitutes tend to be more costly. A whole-food vegan diet can be affordable, and in many cases costs less than diets centred heavily on meat.
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-Is a vegan diet safe during pregnancy? A vegan diet can be safe during pregnancy when it is well planned. Particular attention should be given to vitamin B12, iron, calcium, vitamin D, iodine, and omega-3s. Working with a healthcare professional or dietitian is advisable.
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- Sun, 24 Jan 2016 14:39:34 +0000
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- Sun, 24 Jan 2016 14:39:34 +0000
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- I joined with the intention of starting on the day after my next grocery day which is Feb 5th. I am currently on a meal plan that will end on Feb 4th. I have chosen my meals on ETM but I would like to have my calendared meals begin on Feb 5th. How can I set that up?
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- By: Farkas Krisztián Balázs
- Wed, 12 Aug 2015 14:36:15 +0000
- http://etmmike.wpengine.com/?page_id=2#comment-67
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- Hey! Recently I decided to take control of my life (and my body). I made 1.5 week research to find out what fits to me. And find the keto diet on reddit, where I found this site today. I instantly subscribe, because I started to calculate my macros and what should I eat. Because I’m just cooking for 2-3 years for myself, I’m not an advanced chef, but this site is what I need. Accurate portion and recipes. I will start on Monday. Already started a blog about this new life goal. I will keep update here as well how it’s going, and will advertise your great site for sure :)
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- Thu, 18 Jun 2015 19:29:27 +0000
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- In reply to Harshit “Griz” Sekhon .
-Glad we could help! All thanks and praise go to Louis for having the original idea and developing the product by himself for a few years. Best of luck with your nutrition goals :)
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- Wed, 03 Jun 2015 06:40:42 +0000
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- Mike! Do you have any idea how painful and how much of a stab-in-the-dark nutrition and meal planning has been all this while? I’ve been working on body transformation for a year now and have hit a brick wall with regards fat loss. Coach says it’s nutrition, not the training and sent me researching. Looking for answers I stumbled across this. THANK YOU so much for building this!
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- Mon, 30 Mar 2015 15:09:40 +0000
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- Hey! I like eat this much! it’s the best page for calculating macros, keep the work coming :)
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- Mon, 08 May 2017 19:20:15 +0000
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-Glad you found the tutorials useful, David! And that’s a great question, but one I’ve never heard the answer to. I’ll have to get back to you on that :)
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- Fri, 05 May 2017 16:38:28 +0000
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- Thanks for the tutorials! I’m looking forward to becoming a more sophisticated user. What do you call your users? Eat This Muchers? Eat This Muchians? Eaters of This Much?
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- Fri, 14 Apr 2017 20:25:24 +0000
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-Glad to hear the tutorials were helpful!
-We definitely want to expand the family meal planning features, but it might be a little while. We’re working on getting the meals more consistently likable at the moment, and then we’ll think about doing couples and family meal planning. Hopefully soon!
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-Are you guys planning to expand the family meal planning features? My husband would be willing to pay for a second account if we could tell it what meals we’re eating together
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- Thu, 13 Apr 2017 06:12:56 +0000
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- Thank you – the tips for planning for two people with different targets helped me out. My husband eats more than I do, so we set up our plans for my targets, and then he eats an extra grilled cheese most nights.
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- Great collection of calculators, especially the wolframalpha.com site, for the times you need to know the caloric content of a cheese moon..
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- Thu, 12 Jan 2017 19:34:50 +0000
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- […] Say Hello to 5 “New” Features in Your Free Account | Eat This Much […]
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- Tue, 07 Jul 2015 21:53:37 +0000
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- Yup … still researching what I already know :) I like your simple and up-front approach so I’ll keep trying!
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- By: ZD
- Thu, 30 Apr 2015 18:19:07 +0000
- http://mikesays.eatthismuch.com/?p=18#comment-56
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- I am excited to read your future articles bud, keep up the good work!
-On a side note. Can you please do one on the Skinny Fat body type? The proper diet planning and exercise strategy required for this unique body type? Thank you, your work is much appreciated
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- Fri, 27 Mar 2015 19:59:58 +0000
- http://mikesays.eatthismuch.com/?p=18#comment-54
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- “Fitness is one of those terrifying tasks that never seem to get easier. The more you learn, the less it all makes sense and somehow everyone on the internet has six-pack abs.”
-Never were truer words ever spoken.
-I really liked this quick read and the sentiment behind it, Mike. Thank you very much.
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- Fri, 13 Feb 2015 21:25:18 +0000
- http://mikesays.eatthismuch.com/?p=18#comment-35
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- My husband, who sees life more simply than I, often tries to direct my attention from reading and searching into doing. “The whole world knows how to lose weight, he says, “and people make money telling them what they already know”.
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- By: 5 Easy Ways to Get More Fiber in Your Diet | Eat This Much Blog
- Mon, 01 May 2017 22:42:26 +0000
- /blog/?p=66#comment-112
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- […] “healthy” smoothie and juice alternatives to soda are a big mistake, as we’ve mentioned before. Yes, even the “more nutritional” green ones […]
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- By: Prepare for Summer with our Winter Sale – Eat This Much Blog
- Mon, 02 Jan 2017 16:20:41 +0000
- /blog/?p=66#comment-85
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- […] Summer is coming… Now that the Winter Solstice has passed (for those of us in the Northern hemisphere) it’s only a dozen weeks before the days become noticeably longer. Before you know it, we’ve hit that time of year when you’re either psyched about the shape you’re in or you’re wishing you’d made a slightly bigger commitment to your diet plans. (It’s ok. Bad diet choices happen.) […]
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- By: Eat This Much
- Fri, 16 Dec 2016 19:52:14 +0000
- /blog/?p=66#comment-83
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- In reply to Becky .
-It is, isn’t it? You’re very welcome! We’re psyched you’re enjoying the blog!
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- By: Becky
- Tue, 15 Nov 2016 23:13:46 +0000
- /blog/?p=66#comment-82
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- Omg, granola is such a sugar trap! Thanks for all these great reminders!
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Smarter Meals, Better Meal Plans
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- Thu, 15 Jun 2017 09:32:40 +0000
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- Did you notice a little addition to your regular Eat This Much diet planner this week? We only released it on the desktop version, and kept quiet about it for a few days, but it’s time to show off our latest improvement to your Eat This Much meal planning experience…
-Meal Ratings!
-Those little “thumbs up” and “thumbs down” icons next to your meals are going to make our algorithm much smarter in the long run. While they won’t have any impact on the meals you get right now, we’ll apply what we learn (ok, more specifically, what our generator learns) from your ratings to our future AI features, making the generator much better at suggesting foods and recipes that go well together, like peanut butter and jelly.
-Every time you use either the “thumbs up” to tell us you like the combination of foods in your meal, or the “thumbs down” to tell us you’re not into that combo, you’re teaching the Eat This Much generator what kind of combinations you want from it. With enough input you and other Eat This Much users, this process of machine learning will help our algorithm know whether or not it’s a good idea to suggest ceviche and hummus together for breakfast.
-So go on and start clicking. The more you do, the more personalized we can make your meal suggestions. Once we get enough ratings, we’ll roll out the feature to our apps. As always, we’d love to hear from you about how we’re doing, so please shoot us an email to contact@eatthismuch.com . Happy rating!
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Top 10 Vegan Recipes on Eat This Much
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- Sun, 30 Apr 2017 14:30:19 +0000
- /blog/?p=550
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-Following a vegan meal plan, or simply choosing to eat more vegan meals, doesn’t have to be boring. In fact, according to the top vegan recipes among Eat This Much users, eating a vegan diet can be just as satisfying as any other meal plan. All it takes is a little more planning and you can be enjoying healthy, delicious, and most importantly, animal-free dishes every meal of the day. These recipes also happen to have a good amount of protein, which is helpful if you’re just starting out on your vegan diet. Add these vegan recipes to your weekly meal plan
-Vegan BBQ Pulled Jackfruit Tacos
-Nutritional Info: One serving = 59.1g Carbs, 13.9g Fat, 5.8g Protein, 372.3 Calories
-
-Gluten-Free Vegan Pho
-Nutritional Info: One serving = 120.1g Carbs, 2.8g Fat, 21g Protein, 550.6 Calories
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-Vegan Coconut Lemon Mousse
-Nutritional Info: One serving = 9.8g Carbs, 24.1g Fat, 2.3g Protein, 249.5 Calories
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-One Pot Vegan Lentil Chili
-Nutritional Info: One serving = 58.6g Carbs, 10.4g Fat, 20.2g Protein, 380.4 Calories
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-Vegan Shepherd’s Pie
-Nutritional Info: One serving = 84.7g Carbs, 5.8g Fat, 19.4g Protein, 459.1 Calories
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-Tempeh Reuben Sandwich
-Nutritional Info: One serving = 41.8g Carbs, 9.8g Fat, 12.4g Protein, 302.6 Calories
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-Chocolate Peanut Protein Shake
-Nutritional Info: One serving = 49.1g Carbs, 19.9g Fat, 34.4g Protein, 488.7 Calories
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-Vegan Butternut Squash Stuffed Shells
-Nutritional Info: One serving = 53.2g Carbs, 17g Fat, 18.5g Protein, 431.3 Calories
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-Fluffy Vegan Pancakes
-Nutritional Info: One serving = 88.7g Carbs, 11.5g Fat, 16g Protein, 518.8 Calories
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-Vegan Caesar Salad
-Nutritional Info: One serving = 43.4g Carbs, 28.3g Fat, 19.2g Protein, 470.2 Calories
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Eat This Recipe: Bacon Cheddar Potato Soup
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- Mon, 06 Mar 2017 17:51:52 +0000
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-Bacon Cheddar Potato Soup
-Nutritional Info:
-Per Serving = 356 Calories, 33.9g Carbs, 19.3g Fat, 14.1g Protein, 4.5g Fiber.
-Click here to save this recipe to your favorites.
-Ingredients:
-
-6 strips of bacon
-1.5 tbsp of rendered bacon fat
-1/2 cup chopped onion
-1/2 cup chopped carrot
-1 stalk celery, chopped
-4 cups peeled and cubed potatoes
-4 cups chicken stock
-1/8 tsp cayenne pepper
-1/2 cup shredded cheddar cheese
-1/2 tsp salt
-1/2 tsp ground black pepper
-2 tbsp chopped scallions (optional)
-
-Instructions:
-
-Cook the bacon in a large soup pot until it reaches your desired level of crispiness. Remove bacon from the pot to drain on paper towels. Pour the bacon fat from the pot, reserving 1.5 tablespoons.
-Add the 1.5 tablespoons of fat back into the pot on medium low heat. Add the chopped carrots, onion and celery and saute until the onions are soft but not browned, approximately 3 to 5 minutes.
-Stir in the chopped potatoes and saute for about a minute before adding in the chicken stock and pepper. Bring everything to a boil, then cover, reduce the heat and simmer for about 15 minutes, or until the potatoes are tender.
-Stir in cheese until just barely melted and remove from the heat. Taste and season with salt if needed. Chop and stir in the cooked bacon. Top with chopped scallions, a dollop of sour cream or plain greek yogurt just before serving.
-
-Before you go, add this recipe to your healthy eating Pinterest board!
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Eat This Recipe: Bacon Cheddar Potato Soup
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- Mon, 06 Mar 2017 17:51:52 +0000
- /blog/?p=313
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-Bacon Cheddar Potato Soup
-Nutritional Info:
-Per Serving = 356 Calories, 33.9g Carbs, 19.3g Fat, 14.1g Protein, 4.5g Fiber.
-Click here to save this recipe to your favorites.
-Ingredients:
-
-6 strips of bacon
-1.5 tbsp of rendered bacon fat
-1/2 cup chopped onion
-1/2 cup chopped carrot
-1 stalk celery, chopped
-4 cups peeled and cubed potatoes
-4 cups chicken stock
-1/8 tsp cayenne pepper
-1/2 cup shredded cheddar cheese
-1/2 tsp salt
-1/2 tsp ground black pepper
-2 tbsp chopped scallions (optional)
-
-Instructions:
-
-Cook the bacon in a large soup pot until it reaches your desired level of crispiness. Remove bacon from the pot to drain on paper towels. Pour the bacon fat from the pot, reserving 1.5 tablespoons.
-Add the 1.5 tablespoons of fat back into the pot on medium low heat. Add the chopped carrots, onion and celery and saute until the onions are soft but not browned, approximately 3 to 5 minutes.
-Stir in the chopped potatoes and saute for about a minute before adding in the chicken stock and pepper. Bring everything to a boil, then cover, reduce the heat and simmer for about 15 minutes, or until the potatoes are tender.
-Stir in cheese until just barely melted and remove from the heat. Taste and season with salt if needed. Chop and stir in the cooked bacon. Top with chopped scallions, a dollop of sour cream or plain greek yogurt just before serving.
-
-Before you go, add this recipe to your healthy eating Pinterest board!
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9 Foods That Build Muscle
- /blog/9-foods-that-build-muscle/#comments
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- Mon, 27 Feb 2017 23:28:33 +0000
- /blog/?p=254
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-
-First , the more muscle you have, the higher your resting metabolic rate. Building and maintaining lean muscle mass means you’ll burn more calories doing nothing. Who doesn’t love getting something while doing nothing?
-Second , building muscle reduces your risk of injury in the short run and reduces your risk of developing osteoporosis later in life. Think of it as an insurance policy for your body as you age.
-Third , feeling and looking stronger will probably make you a happier. Lifting heavier weights, moving your own furniture, carrying all your groceries in one trip and seeing muscle tone develop can all do great things for your confidence and self esteem.
-
-<– A quick word about this guy. Lifting weights and eating to support your muscles alone WON’T make you look like him. If you’re a woman, you probably don’t have enough testosterone to support such mass, so please, don’t let images of bulky or manly physiques scare you away from strength training and eating well. On the other hand, if this is your goal, you might need genetics on your side in addition to a strict diet and exercise regimen. Don’t get down on yourself if you never get there.
-Now, let’s talk about the best foods to add to your meal plan if you want to help keep your muscles strong. The idea here is to fuel your body with the protein (more specifically, amino acids), fats and complex carbohydrates that are most likely to help your muscles rebuild after a workout.
-Nonfat Greek Yogurt
-Boneless Skinless Chicken
-Eggs frittatas ?
-almonds , pistachios and peanuts that are unsalted for a quick, convenient, muscle supporting snack.
-Cottage Cheese
-Spinach studies done that link the nitrate found in spinach to faster, stronger muscle responses.
-Salmon
-Quinoa
-Grass Fed Beef
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Eat This Recipe: Cauliflower
- /blog/eat-this-recipe-cauliflower/#respond
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- Mon, 20 Mar 2017 17:42:30 +0000
- /blog/?p=438
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- Add these recipes to your weekly meal plan and tell us which is your favorite!
-Basil Tomato Cauliflower Pizza
-Nutritional Info: One serving = 6.6g Carbs, 9.5g Fat, 11.4g Protein, 154.4 Calories
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-Cauliflower Tots
-Nutritional Info: One serving = 18.9g Carbs, 8.5g Fat, 11.1g Protein, 189.2 Calories
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-Cauliflower Fried Rice
-Nutritional Info: One serving = 14.7g Carbs, 5.3g Fat, 8.5g Protein, 129.1 Calories
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Eat This Recipe: Cauliflower
- /blog/eat-this-recipe-cauliflower/#respond
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- Mon, 20 Mar 2017 17:42:30 +0000
- /blog/?p=438
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- Add these recipes to your weekly meal plan and tell us which is your favorite!
-Basil Tomato Cauliflower Pizza
-Nutritional Info: One serving = 6.6g Carbs, 9.5g Fat, 11.4g Protein, 154.4 Calories
-
-Cauliflower Tots
-Nutritional Info: One serving = 18.9g Carbs, 8.5g Fat, 11.1g Protein, 189.2 Calories
-
-Cauliflower Fried Rice
-Nutritional Info: One serving = 14.7g Carbs, 5.3g Fat, 8.5g Protein, 129.1 Calories
-
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Eat This Recipe: Cauliflower
- /blog/eat-this-recipe-cauliflower/#respond
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- Mon, 20 Mar 2017 17:42:30 +0000
- /blog/?p=438
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- Add these recipes to your weekly meal plan and tell us which is your favorite!
-Basil Tomato Cauliflower Pizza
-Nutritional Info: One serving = 6.6g Carbs, 9.5g Fat, 11.4g Protein, 154.4 Calories
-
-Cauliflower Tots
-Nutritional Info: One serving = 18.9g Carbs, 8.5g Fat, 11.1g Protein, 189.2 Calories
-
-Cauliflower Fried Rice
-Nutritional Info: One serving = 14.7g Carbs, 5.3g Fat, 8.5g Protein, 129.1 Calories
-
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Eat This Recipe: Cauliflower
- /blog/eat-this-recipe-cauliflower/#respond
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- Mon, 20 Mar 2017 17:42:30 +0000
- /blog/?p=438
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- Add these recipes to your weekly meal plan and tell us which is your favorite!
-Basil Tomato Cauliflower Pizza
-Nutritional Info: One serving = 6.6g Carbs, 9.5g Fat, 11.4g Protein, 154.4 Calories
-
-Cauliflower Tots
-Nutritional Info: One serving = 18.9g Carbs, 8.5g Fat, 11.1g Protein, 189.2 Calories
-
-Cauliflower Fried Rice
-Nutritional Info: One serving = 14.7g Carbs, 5.3g Fat, 8.5g Protein, 129.1 Calories
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Curb Your Cravings: 7 strategies to keep your diet on track
- /blog/curb-your-cravings-7-strategies-to-keep-your-diet-on-track/#respond
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- Tue, 21 Feb 2017 21:16:20 +0000
- /blog/?p=221
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-
-Food cravings are the worst. They sit at the top of my “Most Annoying Diet Challenges” list, along with delayed onset muscle soreness and intermittent absence of motivation. Thanks to biological and social factors, cravings are almost impossible to avoid. Our bodies want to keep our weight and composition within a set range, food ads are everywhere, and so many social gatherings revolve around eating food. No wonder cravings hit so hard as soon as we start changing our diets.
-So what are we supposed to do? Instead of rewiring our brains and adopting a hermit lifestyle, we can defend ourselves with a little advance planning and extra awareness about why and when cravings hit the hardest. Whether you’re goal is to lose weight, gain muscle or just stop eating crappy foods, these seven strategies will help you keep your diet on track.
-We’ve all been there. That blind, “hangry” state where it’s been way too long since your last meal and suddenly that gas station hot dog looks like a good idea. When your body is this low on fuel, it may signal a craving for sugar or other simple carbohydrates because those are the fastest way to get glucose back into your system and recover your energy levels.
-Strategy: Keep an eye on your hunger level. The hungrier you get, the harder it will be to make wise choices about what you’re eating. To avoid getting too hungry, increase the number of meals per day in your Eat This Much planner. You’ll still get the same number of calories to hit your goal, but more meals ensures you won’t go too long without at least having a snack.
-Many times, our thirst manifests itself in the form of hunger. You can thank your hypothalamus for this one as it’s the portion of the brain responsible for regulating thirst and hunger. When that thirst signal is mislabeled, you’ll end up grabbing a snack instead of a glass of water.
-Strategy: Drink water throughout the day, especially if you drink caffeinated beverages. How much water, exactly, depends on your body composition and diet, but six to eight glasses is a good starting point. Drink more if you have a steady workout routine. If you find it tough to remember, carry a reusable water bottle with you.
-Being tired is a surefire way to suffer from cravings. When you’re low on energy, your brain turns to a reliable and quick boost – easily digested calories (think sugar and simple carbs.) There’s also the matter of having enough energy to make better meal choices. It’s much easier to order take out or hit a drive-thru than it is to cook a wholesome meal when you’re exhausted.
-Strategy: Make getting enough sleep as high a priority as your new diet goals. Your body will reward you with more energy and a clearer head when it comes to making meal choices.
-Everything we eat can have an impact on how we feel, for better or worse. If your diet is comprised mostly of carbohydrates, you may find yourself on an energy rollercoaster, one where the highs feel great, but the lows hit fast and are filled with urgent cravings for snacks, sugar, etc. A diet out of balance like this will leave you feeling more susceptible to cravings more often.
-Strategy: Add more protein to your diet in the form of lean meats, nuts, legumes, dairy, whey and soy. Protein doesn’t cause a rapid release of glucose in the bloodstream the way carbohydrates do, so you’re more likely to feel full for longer and avoid the crash in energy. As long as you’re not allergic, keeping a few almonds/walnuts/peanuts on hand is a great way to add protein on the go.
-There’s a reason why a plain bagel with jam is often more appealing than a bowl of lentil soup. Your body knows where it can get the quickest, easiest boosts of energy from food, so it creates cravings for simple carbohydrates and sugars. Too bad this is guaranteed to keep you stuck on the energy roller coaster, just like a lack of protein will.
-Strategy: Identify high fiber foods and incorporate them into your diet. Much like protein, fiber is a slow burning superstar that enhances the feeling of satiety and helps balance out blood sugar levels. The easiest place to find fiber is in fruits and vegetables, which you already know you should eat more of.
-Sometimes a craving hits because you’re a human being. Our best intentions to stick with a strict diet regimen can lead to feeling deprived and bored. If you’ve denied yourself anything sweet or fried or salty for far too long, you could end up haunted by cravings all the time. Allergies and doctor’s orders aside, no single food or food group should be completely off limits, or you may find yourself succumbing to serious cravings for it.
-Strategy: Indulge every so often and with mindfulness. Yes, it’s possible to reach your diet and nutrition goals while enjoying ice cream here and there. The same goes for chocolate, hot wings, beer, cookies, etc, as long as you don’t go overboard on the portions AND keep your indulgences rare. Eating these foods mindfully will help you enjoy them more and make them feel like more of a treat.
-7) Plan Your Meals!
-As good ol’ Ben Franklin said, “By failing to prepare, you are preparing to fail.” Trying to reach a diet goal without a plan is like driving across the country without a map: you might make it there eventually but you’re likely to get turned around and even lost along the way. Not knowing what you’re having for lunch can easily turn into, “Sure, fried chicken sounds good,” or, “I’ll just order something, whatever,” when you’re hungry, stressed or tired.
-Strategy: Align your meals to your goals in advance, as often as possible. This will ensure you can easily stay on track when cravings hit because you’re taking the brain-work out of the equation. You might want to eat an entire pizza for dinner, but when you have Hearty Beef Stew waiting for you after work, the choice becomes infinitely easier. If you haven’t already, see how easy meal planning can be when you use Eat This Much .
-What do you get cravings for and how do you stay the course when they hit? Tell us in the comments below!
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- A few words on planning better meals
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The Big Secret
- /blog/secrets-to-a-healthy-life/#comments
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- Fri, 23 Jan 2015 04:11:59 +0000
- http://mikesays.eatthismuch.com/?p=18
-
- I want to confess something —
-
-The secrets to living a healthy life have been pretty much nailed down since before anyone reading this was born. In a time when disruptive innovation is changing the way we do just about everything, some people just plain lose sight of how simple life can be.
-
-
-
-Before you come after me for downplaying the last 50 years of biomedical innovation, let’s review what health authorities have had to say about this over the last 3,000 years:
-
-[Healthy people eat a variety of good food and move around often]
-– Ancient Civilizations
-Hippocrates (c 460–370BCE) [remarked] “eating alone will not keep a man well; he must also take exercise”.
--The Lancet
- “Eat food, not too much, mostly plants.”
– Michael Pollan ,
-
-“Michael Pollan at TED” by Pierre Omidyar
-For all that we’ve learned about how different factors improve health, the core ideas have remained startlingly consistent. Whether you like it or not, the numbers on the scale, the sizes of your clothes, your body fat % – none of that changes the importance of taking good care of yourself, day-in and day-out, for as much of your life as possible.
- Why does this matter to me?
-Fitness is one of those terrifying tasks that never seem to get easier. The more you learn, the less it all makes sense and somehow everyone on the internet has six-pack abs.
-Take a look at the comments on any major article on nutrition – people are desperate, sad, and angry about their inability to lose weight while preventable chronic disease kills more people than anything els e.
-Transforming your body is hard, and there are many reasons to do it – but I want my stance to be clear: You don’t need me, or anyone else’s help to protect your health.
-However your life unfolds, if you can only:
-
-
-Avoid (or quit) smoking cigarettes
-
-Eat several vegetables a day
-
-Move around throughout the day
-
-You’ll be better off than most Americans.
-
-When you’re trying to change your life, never lose sight of the difference between taking care of yourself and chasing those goals. Whether or not you end up with 6-pack abs, the journey is what really matters.
-Next one will be more concrete I promise, If you read this far then let me know about your experience with dead ends and setbacks in your life and training in the comment section!
--Mike
-This article was written by Michael Chronley, CSCS, Fitness & Nutrition Advisor.
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- A few words on planning better meals
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Eat This Much Tutorial #7: Time Savers – Listing Alternative Meals & Dragging Foods
- /blog/eat-this-much-tutorial-7-time-savers-listing-alternative-meals-dragging-foods/#respond
-
- Sun, 02 Apr 2017 00:53:39 +0000
- /blog/?p=467
-
-
-One of the hallmarks of the Eat This Much system is the amount of time it saves you when you want to build a healthy meal plan. We even have features that help you save time while you’re saving time! Rather than wait for the generator to produce the perfect meal for you, the list of alternative meals and food dragging options are great time savers. Here’s how they work:
-Listing Alternative Meals
-On Your Computer: Step 1: From the home page, scroll down to the meal for which you’d like to view all the alternatives and click on the “More” button next to it. Then click on the “List alternative meals” option.
-
-
-Step 2: On the resulting page, you’ll see your current meal and a list of alternatives. Browse through the alternative meals and their nutritional information until you find one that best fits what you’re looking for. (Note that not every single meal will be an exact replica in terms of calories and macros as the one you’re replacing.) Once you find something you like, click the blue “Replace with this meal” button to see it moved into your diet planner.
-
-
-On your Android or iOS phone , (Android screenshot featured,) listing alternative meals looks like this:Step 1: From the Planner Home screen, select the meal you’d like to view alternatives for and click the 3 dot menu button on the right hand side. Then select “View Alternatives” from the resulting dropdown menu.
-
-
-Step 2: On the resulting page, scroll through the alternative meals until you find something you like. Then click the blue “REPLACE WITH THIS MEAL” button for it and you’ll see it replace your old meal in your plan.
-
-Dragging Foods
-On Your Computer: From the planner home screen, scroll down so the meal you want to add a food to is visible. Then open the sidebar foodbank by clicking the arrow in the upper left hand corner. Once you find a food you want to add, simply click and drag it to that meal. This process is the same whether you want to add a generic food, recipe, custom recipe, custom food, branded food, restaurant food or favorite food.
-
-
-On your Android or iOS phone , (Android screenshot featured,)The “dragging” option isn’t available for mobile right now, but adding a food from our foodbank to your meal is just as simple.
-From the Planner Home screen, click the big “+” in the upper right hand corner to bring up the “Add a food/recipe” page. Once you’ve chosen a food to add, click the “Add +” on the right hand side of the food. On the resulting page, simply click on the name of the meal you want to add it to and you’ll see it included in your meal plan. Just like on Desktop, this works the same whether you want to add a generic food, recipe, custom recipe, custom food, branded food, restaurant food, favorite food or anything else in our food database.
-
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-Or take me back to the Tutorial Series Table of Contents
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- A few words on planning better meals
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Say Hello to 5 “New” Features in Your Free Account
- /blog/say-hello-to-5-new-features-in-your-free-account/#comments
-
- Sun, 08 Jan 2017 16:00:06 +0000
- /blog/?p=158
-
- Losing weight is hard. Gaining weight or muscle is hard. Even maintaining your weight can be hard! (Doesn’t seem fair, does it?)
-Everyone here at Eat This Much knows what a challenge it can be to reach diet and nutritional goals. We also believe EVERYONE should have access to the tools and resources that make it easier to crush those goals.
-With this in mind, we moved five features from Premium to Free. Now everyone can benefit from a broader ETM service; one that provides more support than ever. Here’s a rundown of the new features you’ll get when you sign up for a free ETM account:
-
-– Everyone has a calendar. Not only can you plan an entire day of meals, the calendar is an excellent way to track exactly what you’ve eaten, which brings us to…
-
-
-
-
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-– The “I Ate This” button. Clicking this next to any meal you ate will automatically track it in your calendar and keep that meal where it is if you want to regenerate the rest of your day.
-
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-
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-– You can track “Your Stats and Progress.” This feature gives you the history of your caloric, macronutrient and micronutrient intake based on your meal plans so you can adjust it as needed or bask in the pride of sticking to your plan.
-
-
-
-
-
-– Use the Restaurant Meal Search when dining out. Restaurant food can quickly derail your diet plan, but this search identifies healthy and on-target foods at local eateries. Just enter your location, or the name of a specific restaurant and presto! A list of possible meals at local restaurants that fit your targets.
-
-
-
-
-
-– Alternative Meals make planning easier. Instead of clicking “Regenerate” over and over again to find a meal you like, just use the “List Alternative Meals” option under the “More” button to see a list of meals that fit your targets.
-If you haven’t seen these new features yet, log in and try them out!
-For even more meal planning awesomeness, our Premium Accounts Winter Sale
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- A few words on planning better meals
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Eat This Recipe: Unboring Oatmeal
- /blog/eat-this-recipe-unboring-oatmeal/#respond
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- Tue, 02 May 2017 13:00:55 +0000
- /blog/?p=564
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-Much like lentils cauliflower fiber
-Oats typically come in instant, old-fashioned (rolled) and steel cut varieties, the three types describing a scale of how much processing the oats have gone through to quicken cooking time. Instant oats receive the most processing, making them the flattest and fastest cooking, and therefore good for fast preparation and blending into smoothies. Old fashioned oats receive slightly less processing which gives them more texture and makes them ideal for baking. The steel cut oat is simply cut into a few pieces giving it a chewier and more dense texture, which makes it a perfect stand alone grain. Lastly, there’s the oat bran, which is the outer hull of the oat grain, and the source of a ton of fiber, protein and nutrients. It’s often removed during the production of oatmeal, but it shouldn’t be ignored – eating oat bran can keep you feeling full and satisfied long after your meal is over.
-Try these three recipes as a part of your weekly meal plan
-
-Nutritional info: One serving = 30.5g Carbs, 23.8g Fat, 15.4g Protein, 396.3 Calories
-
-
-Nutritional info: One serving = 13.6g Carbs, 7.2g Fat, 16.1g Protein, 175.8 Calories
-
-
-Nutritional info: One serving = 35g Carbs, 9.3g Fat, 5.6g Protein, 230.8 Calories
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Eat This Recipe: Cauliflower
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- Mon, 20 Mar 2017 17:42:30 +0000
- /blog/?p=438
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- Add these recipes to your weekly meal plan and tell us which is your favorite!
-Basil Tomato Cauliflower Pizza
-Nutritional Info: One serving = 6.6g Carbs, 9.5g Fat, 11.4g Protein, 154.4 Calories
-
-Cauliflower Tots
-Nutritional Info: One serving = 18.9g Carbs, 8.5g Fat, 11.1g Protein, 189.2 Calories
-
-Cauliflower Fried Rice
-Nutritional Info: One serving = 14.7g Carbs, 5.3g Fat, 8.5g Protein, 129.1 Calories
-
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- A few words on planning better meals
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Eat This Recipe: Frittatas (and a Quiche)
- /blog/eat-this-recipe-frittatas-and-a-quiche/#comments
-
- Sun, 22 Jan 2017 15:00:37 +0000
- /blog/?p=196
-
- Eggs are awesome. They fit nicely into just about any meal of the day and provide a flexible, cheap(er) source of protein, vitamins and minerals than most meats. While they’re the secret to rich and fancy foods like bearnaise sauce and meringues, today we’re looking at a healthier and far less complex way to enjoy eggs – Frittatas.
-It’s tough to say exactly where the frittata comes from because practically every single culture has its own version. Combining eggs with meat, veggies, cheese and even pasta is all you need really to make one, but the opportunities to get creative with the ingredients are limited only by your imagination. It’s an excellent way to turn leftovers into a fresh meal and can be whipped up in less than an hour.
-If you’re wondering what the difference is between a frittata and a quiche, the answer is… not much. Quiches traditionally have flour based crusts, but beyond that, they’re very similar. Frittatas can be baked in the oven or started in a pan and flipped over mid way. We recommend utilizing your broiler, if you have one, to ensure the top of your frittata is nice and crispy. Just make sure your pan is broiler safe before hand.
-Take a look at these three recipes and consider making frittatas an addition to your healthy diet. Already a big fan of frittatas? Tell us about your favorite recipe in the comments.
-Spring Pea Frittata
-
-Nutritional info: One serving = 3.5g Carbs, 10.6g Fat, 8.5g Protein, 144.6 Calories
-Caramelized Onion Frittata
-
-Nutritional info: One serving = 6.2g Carbs, 29.2g Fat, 19.2g Protein, 367.2 Calories
-Spinach Feta Quiche with Sweet Potato Crust
-
-Nutritional info: One serving = 18.6g Carbs, 8.9g Fat, 12.7g Protein, 202.2 Calories
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- A few words on planning better meals
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5 Easy Ways to Get More Fiber in Your Diet
- /blog/5-easy-ways-to-get-more-fiber/#comments
-
- Thu, 09 Mar 2017 21:44:44 +0000
- /blog/?p=381
-
- Considering how eager the fitness industry is to identify (and sell) the magic bullet for weight loss and better health, we should be drowning in commercials for split peas. Not only are there studies connecting diets high in fiber to weight loss, positive connections have also been made regarding lowering cholesterol, regulating blood sugar and addressing a variety of digestive issues. Unfortunately, most people don’t hit the 25 – 35 grams of fiber recommended daily.
-If increasing the amount of fiber rich foods in your diet sounds like a hassle, you’re in luck. Eat This Much provides a setting in your Nutrition Profile specifically for hitting a fiber intake target. We also have an expansive Food Bank that lists the fiber content of hundreds of common foods and recipes. Now that you’re all out of excuses, check out these super easy ways to add more fiber to your diet.
-Ditch the white stuff
-Skip this in favor of something with more substance. White bread and white rice look and taste the way they do because they’ve been stripped of their fiber. Just look at the difference in grams of fiber per serving between a cup of white rice and brown rice . That’s a six fold increase of fiber you’re missing out on by not switching from white to whole grain. The same can be said for white and whole wheat breads, though the difference isn’t as big. When you’re out shopping, look for breads that are higher in fiber, like this one , or switch to a high fiber tortilla to mix things up.
-Plan fruit and veggies as your snacks
-Crudite – funny word for a great snack. Making high fiber foods a priority doesn’t have to mean eating salad for every meal. As cliche as it might sound, adding something as simple as raw carrot sticks as a snack to your meal plan can make a big difference. 1 cup of baby carrots brings over 7 grams of fiber to the table. Other high fiber snacks to you may not have thought of include raw jicama (6.4 grams per cup,) and raw pear (one medium contains 5.5 grams.)
-Eat more beans
-So many choices… so much fiber. Legumes are an excellent source of fiber and can be added as both main meals and snacks in your diet plan. We’ve talked about how awesome lentils are, in part because one cup provides over 20 grams of fiber. Chickpeas make a great snack , dip , and main dish all while offering 24.4 grams of fiber per cup. Split peas , though not technically a legume, provide over 16 grams of fiber per cup, cooked, and make an excellent soup. Beans are also a high protein alternative to lean meats if you’re looking to add more vegetarian dishes to your meal plan.
-Blend flax and chia seeds into your shakes
-The tiny seed that packs a ton of nutrition. Your basic protein shake is a fantastic choice post workout or when that afternoon snack attack hits, but it’s also a missed opportunity to boost your fiber. Flaxseed and chia seeds provide 2.8g and 4.1g of fiber, respectively, in each tablespoon. All you have to do is spoon it into your blender or shaker before mixing and you’re instantly getting more fiber. If you really want to boost your shake, adding a tablespoon of psyllium husk will do the trick at 13.5 grams, but remember to drink a lot of water when you do this to ensure you don’t experience any, um, irregularities in your day.
-Stop drinking “smoothies.” Don’t let the blueberries fool you… These “healthy” smoothie and juice alternatives to soda are a big mistake , as we’ve mentioned before. Yes, even the “more nutritional” green ones won’t do a lot to make your diet more complete. First, the commercially produced ones are usually loaded with sugar. They boast being full of fruits and vegetables, but if you’ve ever had a drink of kale or spinach juice, you know they taste NOTHING alike. Second, most of these remove a lot, if not all, the fiber before bottling them, which robs you of their nutritional value. Skip these drinks in favor of eating your fruits and veggies. If you absolutely can’t go without your smoothy, make them at home, make sure they are a balance of fresh fruits and vegetables and keep your calorie targets in mind. The calories and sugars in fruits can add up quickly, so if you wouldn’t eat an entire pineapple in one day, it’s best not to drink one either.
-In conclusion
-Adding more fiber rich foods to your diet can be as simple as swapping out or introducing a few new items in your meal plan. The first step to success here is tracking how much fiber you’re already getting so you know exactly how much more to add. You may not start reaching your fiber target consistently right away, but just adding one extra serving of fruit or veggie a day will make a big difference.
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- A few words on planning better meals
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5 Easy Ways to Get More Fiber in Your Diet
- /blog/5-easy-ways-to-get-more-fiber/#comments
-
- Thu, 09 Mar 2017 21:44:44 +0000
- /blog/?p=381
-
- Considering how eager the fitness industry is to identify (and sell) the magic bullet for weight loss and better health, we should be drowning in commercials for split peas. Not only are there studies connecting diets high in fiber to weight loss, positive connections have also been made regarding lowering cholesterol, regulating blood sugar and addressing a variety of digestive issues. Unfortunately, most people don’t hit the 25 – 35 grams of fiber recommended daily.
-If increasing the amount of fiber rich foods in your diet sounds like a hassle, you’re in luck. Eat This Much provides a setting in your Nutrition Profile specifically for hitting a fiber intake target. We also have an expansive Food Bank that lists the fiber content of hundreds of common foods and recipes. Now that you’re all out of excuses, check out these super easy ways to add more fiber to your diet.
-Ditch the white stuff
-Skip this in favor of something with more substance. White bread and white rice look and taste the way they do because they’ve been stripped of their fiber. Just look at the difference in grams of fiber per serving between a cup of white rice and brown rice . That’s a six fold increase of fiber you’re missing out on by not switching from white to whole grain. The same can be said for white and whole wheat breads, though the difference isn’t as big. When you’re out shopping, look for breads that are higher in fiber, like this one , or switch to a high fiber tortilla to mix things up.
-Plan fruit and veggies as your snacks
-Crudite – funny word for a great snack. Making high fiber foods a priority doesn’t have to mean eating salad for every meal. As cliche as it might sound, adding something as simple as raw carrot sticks as a snack to your meal plan can make a big difference. 1 cup of baby carrots brings over 7 grams of fiber to the table. Other high fiber snacks to you may not have thought of include raw jicama (6.4 grams per cup,) and raw pear (one medium contains 5.5 grams.)
-Eat more beans
-So many choices… so much fiber. Legumes are an excellent source of fiber and can be added as both main meals and snacks in your diet plan. We’ve talked about how awesome lentils are, in part because one cup provides over 20 grams of fiber. Chickpeas make a great snack , dip , and main dish all while offering 24.4 grams of fiber per cup. Split peas , though not technically a legume, provide over 16 grams of fiber per cup, cooked, and make an excellent soup. Beans are also a high protein alternative to lean meats if you’re looking to add more vegetarian dishes to your meal plan.
-Blend flax and chia seeds into your shakes
-The tiny seed that packs a ton of nutrition. Your basic protein shake is a fantastic choice post workout or when that afternoon snack attack hits, but it’s also a missed opportunity to boost your fiber. Flaxseed and chia seeds provide 2.8g and 4.1g of fiber, respectively, in each tablespoon. All you have to do is spoon it into your blender or shaker before mixing and you’re instantly getting more fiber. If you really want to boost your shake, adding a tablespoon of psyllium husk will do the trick at 13.5 grams, but remember to drink a lot of water when you do this to ensure you don’t experience any, um, irregularities in your day.
-Stop drinking “smoothies.” Don’t let the blueberries fool you… These “healthy” smoothie and juice alternatives to soda are a big mistake , as we’ve mentioned before. Yes, even the “more nutritional” green ones won’t do a lot to make your diet more complete. First, the commercially produced ones are usually loaded with sugar. They boast being full of fruits and vegetables, but if you’ve ever had a drink of kale or spinach juice, you know they taste NOTHING alike. Second, most of these remove a lot, if not all, the fiber before bottling them, which robs you of their nutritional value. Skip these drinks in favor of eating your fruits and veggies. If you absolutely can’t go without your smoothy, make them at home, make sure they are a balance of fresh fruits and vegetables and keep your calorie targets in mind. The calories and sugars in fruits can add up quickly, so if you wouldn’t eat an entire pineapple in one day, it’s best not to drink one either.
-In conclusion
-Adding more fiber rich foods to your diet can be as simple as swapping out or introducing a few new items in your meal plan. The first step to success here is tracking how much fiber you’re already getting so you know exactly how much more to add. You may not start reaching your fiber target consistently right away, but just adding one extra serving of fruit or veggie a day will make a big difference.
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- A few words on planning better meals
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Kitchen Hacks: Making the Most of Frozen Foods
- /blog/kitchen-hacks-making-the-most-of-frozen-foods/#respond
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- Fri, 17 Mar 2017 00:07:04 +0000
- /blog/?p=430
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-Which foods freeze the best? The reason we don’t just freeze all the excess food we buy is ice crystals. When there’s air on the surface of a food that’s freezing, the water inside the food is pulled out as the crystals form. Not only does this dehydrate and discolor the food, the crystals can do damage to the cellular structure of the food while they’re being formed, which ruins the texture. This is why delicate, high water content and blended or viscous foods (think creamy, like sour cream or cottage cheese) don’t stand up well to being frozen. Luckily there are plenty of foods that freeze well on their own with a little bit of preparation:
-
-Poultry, pork, beef and fish all freeze and thaw well as long as they are prepped right. Make sure to take the meat out of its original packaging before freezing and work quickly to prevent it from warming up. Check the meat for bones and remove or pad with extra plastic wrap anything that might pierce your freezer wrapping. We recommend using plastic wrap, freezer paper (always waxy side facing the food) or wax paper as a first layer that will get as close to the meat as possible to block out air. For things like drumsticks or other irregularly shaped items, you might want to wrap each individually to ensure a tight seal. Once the first layer is on, wrap it in really tight in tin foil, or put it in a plastic freezer bag with a zip closure.
-If you’re going the freezer bag route, try any of the following methods to remove as much air from the bag as possible before closing it. For ground and boneless meats, push the contents of the freezer bag down to the bottom then roll the contents and the bag on itself, like a burrito, before closing the zip top. Don’t forget to flatten the contents out a bit before storing to ensure a quicker and more even freeze. If this method doesn’t get all the air out, zip the top closed but leave just enough room for a straw and suck the remaining air out. It might take practice to get the pull-straw-close-quickly move down right, but it’s worth it. (PRO TIP: Please don’t use this method on anything that has liquid or small particles in the bag. You definitely don’t want that in your mouth or lungs.)
-There’s also the water bath method, in which you submerge the freezer bag in water allowing the pressure to push out any excess air before closing it completely. Just make sure no water gets in the bag and the bag dries completely before putting it in the freezer. Lastly, there’s the tried and true vacuum sealer method. A worthy investment if it fits in your budget, but not really necessary if the other methods work for you.
-
-The heartier the vegetable, the better it will hold up in the freezer, but don’t worry, there are ways to keep the more delicate ones from spoiling. Just keep in mind that your fresh broccoli or tomatoes won’t return from the freezer in their same state. They’ll still be great for cooking, but probably not for eating thawed. And unfortunately, veggies like celery, cucumbers, cabbage, lettuces and radishes don’t freeze well due to their high water content, unless you use them in a slaw or pickle them first, but that’s for another blog post. Delicate herbs like chives, basil and dill can be cleaned, chopped and frozen in an ice cube tray with either water or oil covering them.
-For the more sturdy veggies, freezer prep should include cleaning, cutting up into uniform pieces and either cooking until almost done or blanching quickly. If you’re not familiar with blanching, it’s when a food item is submerged in boiling water for only a few minutes then immediately placed in an ice water bath to cool off and stop the cooking process. Doing this kills bacteria, removes residue, and stops the enzymes that continue to ripen the vegetables after they’ve been picked or harvested. It also brightens the color of many veggies, which is a nice bonus.
-Vegetables like sweet potatoes, winter squash, beets and pumpkin should be cooked more thoroughly before freezing, while onions, raw tomatoes, peppers and zucchini don’t necessarily require blanching before freezing. This list from the National Center for Home Food Preparation provides blanching methods and times for a wide variety of vegetables. In addition to blanching, you might want to try tray freezing , during which the blanched vegetables are spread out on a cooking sheet to freeze before being put in a bag for longer term storage. This keeps the pieces of food separate while frozen and makes portioning them out a breeze.
-
-Similar to vegetables, fruits follow a “sturdier is better” rule for freezing, but with a few exceptions, they’ll all come out of the freezer in decent shape for smoothies, baking and cooking. Citrus fruits don’t freeze well at all, and unless you intend to eat them frozen, grapes don’t stand up to freezing well either. For everything else, the same cleaning, drying and chopping, if needed, that applies to veggies works here. Bananas, apples, pineapple, melons, mangos and stone fruits like peaches, plums, cherries, etc., should be washed, peeled/pitted, cut and frozen using the tray method mentioned above. Smaller fruits like berries don’t require cutting and also do well with the tray freezing method.
-Don’t worry about cooking or blanching your fruits before freezing, unless you want to get into preserve making, but that is definitely for a separate blog post. Heavy duty freezer bags with zip closures are the best way to keep air out of your frozen fruit. PRO TIP: After using the tray method, pack yourself smoothie bags with pre-measured quantities of fruit and vegetables to toss right into your blender with plain greek yogurt for a quick and easy post-workout shake.
-
-Unlike fruits and vegetables, there isn’t one blanket rule for whether or not a dairy product can be frozen successfully. Butter seems to freeze very well, but eggs left in their shells will explode in your freezer. Sour cream and yogurt will separate and get textured when frozen, but many block cheeses can be shredded or sliced before freezing to make thawing easier.
-Milk and cream can be frozen as long as there is room in its container to expand and you don’t mind shaking it after it has thawed. Once a Month Meals offers a good run down of various dairy products and their freezer viabilities, along with how long each item can stay frozen. Freezer bags that have had as much air removed as possible are the best way to freeze solid dairy products, like shredded cheese and butter, while the original containers for milk and cream will keep the contents air tight.
-
-Remember that time you bought a nice load of whole grain bread only to find mold on it three days later? That feeling of disappointment can be avoided when you freeze your baked items. Loafs of bread, tortillas, muffins, pitas, bagels and pancakes hold up very well in the freezer as long as you don’t mind a little texture change when they thaw. Your sliced bread and bagels will be better off with a quick toast after they’ve thawed, and the tortillas, muffins, pitas and pancakes do well being reheated briefly in the oven. If you want items like sliced breads and stacked pancakes to separate cleanly while frozen, slip a piece of wax paper between each before wrapping it up. Zip close freezer bags and plastic wrap are the best ways to keep baked goods from drying out in the freezer. The only downside to freezing baked items is they tend to lose their shape when you remove excess air from their storage bag. This isn’t the end of the world as many breads and muffins gain a little shape back when heated.
-Rice and grains usually don’t require freezing to keep them fresh before they’re cooked, but once cooked, freezing is the best way to avoid throwing out uneaten portions. Make sure your rice, quinoa, barley, bulgur, couscous, etc., has cooled off before adding it to a zip top freezer bag. Flatten the grains out as much as possible and remove as much excess air as you can. Lay flat in the freezer to ensure it doesn’t freeze in a wonky shape that makes it hard to fit other foods around it. Thawing the frozen grains starts with running water over the freezer bag to loosen the contents, then heating the contents in a microwave safe dish, or adding them to a pot and cooking over low heat, adding a little liquid if necessary.
-Best Recipes to Freeze and Reheat
-Make ahead freezer meals can save so much time and money in your meal planning, you’ll wonder how you got by before hand. The best recipes to freeze are those that can be easily divided into specific portions and are made of ingredients that freeze well to begin with. What are your go-to freezer meals?
-Burritos and taco filling – Easy to prepare and divvy up into individual servings for quick thawing.
-Protein Breakfast Burrito – Nutritional Info: One serving = one burrito: 12.5g Carbs, 14g Fat, 14.8g Protein, 213.7 Calories
-Beef and Bean Taco Filling – Nutritional Info: One serving = 16.2g Carbs, 23.3g Fat, 25.6g Protein, 375.9 Calories
-Soups and Stews – Once you’ve made a full pot of these dishes, just split the contents up into freezer bags, label them and you’re good to go.
-Chicken Soup a la Greque – Nutritional Info: One serving = 20.9g Carbs, 11.1g Fat, 27.2g Protein, 290.6 Calories
-Chicken Stew – Nutritional Info: One serving = 10.2g Carbs, 6g Fat, 19g Protein, 170.4 Calories
-Burgers – These recipes can be frozen either before or after they’ve been cooked, though we recommend freezing them before they’ve been cooked for better flavor.
-Inside Out Bacon Burger – Nutritional Info: One serving = 2.7g Carbs, 24.2g Fat, 49.7g Protein, 427.9 Calories
-Apple Turkey Burgers – Nutritional Info: One serving = 20.4g Carbs, 7.6g Fat, 20.9g Protein, 227.1 Calories
-Delicious Black Bean Burgers – Nutritional Info: One serving = 31.7g Carbs, 5.3g Fat, 8.2g Protein, 200.7 Calories
-Pancakes – These are our Eat This Recipe picks for High Protein and Savory Pancakes , all of which freeze and reheat very well.
-Protein Oatmeal Pancakes – Nutritional Info: One serving = 64.1g Carbs, 2.9g Fat, 48.5g Protein, 459.4 Calories
-Savory Broccoli Pancakes – Nutritional Info: One serving =11g Carbs, 8.8g Fat, 8.5g Protein, 153.3 Calories
-Cinnamon Peach Cottage Cheese Pancakes – Nutritional Info: One serving = 20.9g Carbs, 8.7g Fat, 12.9g Protein, 210.8 Calories
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Eat This Recipe: Frittatas (and a Quiche)
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- Sun, 22 Jan 2017 15:00:37 +0000
- /blog/?p=196
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- Eggs are awesome. They fit nicely into just about any meal of the day and provide a flexible, cheap(er) source of protein, vitamins and minerals than most meats. While they’re the secret to rich and fancy foods like bearnaise sauce and meringues, today we’re looking at a healthier and far less complex way to enjoy eggs – Frittatas.
-It’s tough to say exactly where the frittata comes from because practically every single culture has its own version. Combining eggs with meat, veggies, cheese and even pasta is all you need really to make one, but the opportunities to get creative with the ingredients are limited only by your imagination. It’s an excellent way to turn leftovers into a fresh meal and can be whipped up in less than an hour.
-If you’re wondering what the difference is between a frittata and a quiche, the answer is… not much. Quiches traditionally have flour based crusts, but beyond that, they’re very similar. Frittatas can be baked in the oven or started in a pan and flipped over mid way. We recommend utilizing your broiler, if you have one, to ensure the top of your frittata is nice and crispy. Just make sure your pan is broiler safe before hand.
-Take a look at these three recipes and consider making frittatas an addition to your healthy diet. Already a big fan of frittatas? Tell us about your favorite recipe in the comments.
-Spring Pea Frittata
-
-Nutritional info: One serving = 3.5g Carbs, 10.6g Fat, 8.5g Protein, 144.6 Calories
-Caramelized Onion Frittata
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-Nutritional info: One serving = 6.2g Carbs, 29.2g Fat, 19.2g Protein, 367.2 Calories
-Spinach Feta Quiche with Sweet Potato Crust
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-Nutritional info: One serving = 18.6g Carbs, 8.9g Fat, 12.7g Protein, 202.2 Calories
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- frozen foods – Eat This Much Blog
- A few words on planning better meals
- Mon, 01 May 2017 22:42:57 +0000
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Kitchen Hacks: Making the Most of Frozen Foods
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- Fri, 17 Mar 2017 00:07:04 +0000
- /blog/?p=430
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-
-Which foods freeze the best? The reason we don’t just freeze all the excess food we buy is ice crystals. When there’s air on the surface of a food that’s freezing, the water inside the food is pulled out as the crystals form. Not only does this dehydrate and discolor the food, the crystals can do damage to the cellular structure of the food while they’re being formed, which ruins the texture. This is why delicate, high water content and blended or viscous foods (think creamy, like sour cream or cottage cheese) don’t stand up well to being frozen. Luckily there are plenty of foods that freeze well on their own with a little bit of preparation:
-
-Poultry, pork, beef and fish all freeze and thaw well as long as they are prepped right. Make sure to take the meat out of its original packaging before freezing and work quickly to prevent it from warming up. Check the meat for bones and remove or pad with extra plastic wrap anything that might pierce your freezer wrapping. We recommend using plastic wrap, freezer paper (always waxy side facing the food) or wax paper as a first layer that will get as close to the meat as possible to block out air. For things like drumsticks or other irregularly shaped items, you might want to wrap each individually to ensure a tight seal. Once the first layer is on, wrap it in really tight in tin foil, or put it in a plastic freezer bag with a zip closure.
-If you’re going the freezer bag route, try any of the following methods to remove as much air from the bag as possible before closing it. For ground and boneless meats, push the contents of the freezer bag down to the bottom then roll the contents and the bag on itself, like a burrito, before closing the zip top. Don’t forget to flatten the contents out a bit before storing to ensure a quicker and more even freeze. If this method doesn’t get all the air out, zip the top closed but leave just enough room for a straw and suck the remaining air out. It might take practice to get the pull-straw-close-quickly move down right, but it’s worth it. (PRO TIP: Please don’t use this method on anything that has liquid or small particles in the bag. You definitely don’t want that in your mouth or lungs.)
-There’s also the water bath method, in which you submerge the freezer bag in water allowing the pressure to push out any excess air before closing it completely. Just make sure no water gets in the bag and the bag dries completely before putting it in the freezer. Lastly, there’s the tried and true vacuum sealer method. A worthy investment if it fits in your budget, but not really necessary if the other methods work for you.
-
-The heartier the vegetable, the better it will hold up in the freezer, but don’t worry, there are ways to keep the more delicate ones from spoiling. Just keep in mind that your fresh broccoli or tomatoes won’t return from the freezer in their same state. They’ll still be great for cooking, but probably not for eating thawed. And unfortunately, veggies like celery, cucumbers, cabbage, lettuces and radishes don’t freeze well due to their high water content, unless you use them in a slaw or pickle them first, but that’s for another blog post. Delicate herbs like chives, basil and dill can be cleaned, chopped and frozen in an ice cube tray with either water or oil covering them.
-For the more sturdy veggies, freezer prep should include cleaning, cutting up into uniform pieces and either cooking until almost done or blanching quickly. If you’re not familiar with blanching, it’s when a food item is submerged in boiling water for only a few minutes then immediately placed in an ice water bath to cool off and stop the cooking process. Doing this kills bacteria, removes residue, and stops the enzymes that continue to ripen the vegetables after they’ve been picked or harvested. It also brightens the color of many veggies, which is a nice bonus.
-Vegetables like sweet potatoes, winter squash, beets and pumpkin should be cooked more thoroughly before freezing, while onions, raw tomatoes, peppers and zucchini don’t necessarily require blanching before freezing. This list from the National Center for Home Food Preparation provides blanching methods and times for a wide variety of vegetables. In addition to blanching, you might want to try tray freezing , during which the blanched vegetables are spread out on a cooking sheet to freeze before being put in a bag for longer term storage. This keeps the pieces of food separate while frozen and makes portioning them out a breeze.
-
-Similar to vegetables, fruits follow a “sturdier is better” rule for freezing, but with a few exceptions, they’ll all come out of the freezer in decent shape for smoothies, baking and cooking. Citrus fruits don’t freeze well at all, and unless you intend to eat them frozen, grapes don’t stand up to freezing well either. For everything else, the same cleaning, drying and chopping, if needed, that applies to veggies works here. Bananas, apples, pineapple, melons, mangos and stone fruits like peaches, plums, cherries, etc., should be washed, peeled/pitted, cut and frozen using the tray method mentioned above. Smaller fruits like berries don’t require cutting and also do well with the tray freezing method.
-Don’t worry about cooking or blanching your fruits before freezing, unless you want to get into preserve making, but that is definitely for a separate blog post. Heavy duty freezer bags with zip closures are the best way to keep air out of your frozen fruit. PRO TIP: After using the tray method, pack yourself smoothie bags with pre-measured quantities of fruit and vegetables to toss right into your blender with plain greek yogurt for a quick and easy post-workout shake.
-
-Unlike fruits and vegetables, there isn’t one blanket rule for whether or not a dairy product can be frozen successfully. Butter seems to freeze very well, but eggs left in their shells will explode in your freezer. Sour cream and yogurt will separate and get textured when frozen, but many block cheeses can be shredded or sliced before freezing to make thawing easier.
-Milk and cream can be frozen as long as there is room in its container to expand and you don’t mind shaking it after it has thawed. Once a Month Meals offers a good run down of various dairy products and their freezer viabilities, along with how long each item can stay frozen. Freezer bags that have had as much air removed as possible are the best way to freeze solid dairy products, like shredded cheese and butter, while the original containers for milk and cream will keep the contents air tight.
-
-Remember that time you bought a nice load of whole grain bread only to find mold on it three days later? That feeling of disappointment can be avoided when you freeze your baked items. Loafs of bread, tortillas, muffins, pitas, bagels and pancakes hold up very well in the freezer as long as you don’t mind a little texture change when they thaw. Your sliced bread and bagels will be better off with a quick toast after they’ve thawed, and the tortillas, muffins, pitas and pancakes do well being reheated briefly in the oven. If you want items like sliced breads and stacked pancakes to separate cleanly while frozen, slip a piece of wax paper between each before wrapping it up. Zip close freezer bags and plastic wrap are the best ways to keep baked goods from drying out in the freezer. The only downside to freezing baked items is they tend to lose their shape when you remove excess air from their storage bag. This isn’t the end of the world as many breads and muffins gain a little shape back when heated.
-Rice and grains usually don’t require freezing to keep them fresh before they’re cooked, but once cooked, freezing is the best way to avoid throwing out uneaten portions. Make sure your rice, quinoa, barley, bulgur, couscous, etc., has cooled off before adding it to a zip top freezer bag. Flatten the grains out as much as possible and remove as much excess air as you can. Lay flat in the freezer to ensure it doesn’t freeze in a wonky shape that makes it hard to fit other foods around it. Thawing the frozen grains starts with running water over the freezer bag to loosen the contents, then heating the contents in a microwave safe dish, or adding them to a pot and cooking over low heat, adding a little liquid if necessary.
-Best Recipes to Freeze and Reheat
-Make ahead freezer meals can save so much time and money in your meal planning, you’ll wonder how you got by before hand. The best recipes to freeze are those that can be easily divided into specific portions and are made of ingredients that freeze well to begin with. What are your go-to freezer meals?
-Burritos and taco filling – Easy to prepare and divvy up into individual servings for quick thawing.
-Protein Breakfast Burrito – Nutritional Info: One serving = one burrito: 12.5g Carbs, 14g Fat, 14.8g Protein, 213.7 Calories
-Beef and Bean Taco Filling – Nutritional Info: One serving = 16.2g Carbs, 23.3g Fat, 25.6g Protein, 375.9 Calories
-Soups and Stews – Once you’ve made a full pot of these dishes, just split the contents up into freezer bags, label them and you’re good to go.
-Chicken Soup a la Greque – Nutritional Info: One serving = 20.9g Carbs, 11.1g Fat, 27.2g Protein, 290.6 Calories
-Chicken Stew – Nutritional Info: One serving = 10.2g Carbs, 6g Fat, 19g Protein, 170.4 Calories
-Burgers – These recipes can be frozen either before or after they’ve been cooked, though we recommend freezing them before they’ve been cooked for better flavor.
-Inside Out Bacon Burger – Nutritional Info: One serving = 2.7g Carbs, 24.2g Fat, 49.7g Protein, 427.9 Calories
-Apple Turkey Burgers – Nutritional Info: One serving = 20.4g Carbs, 7.6g Fat, 20.9g Protein, 227.1 Calories
-Delicious Black Bean Burgers – Nutritional Info: One serving = 31.7g Carbs, 5.3g Fat, 8.2g Protein, 200.7 Calories
-Pancakes – These are our Eat This Recipe picks for High Protein and Savory Pancakes , all of which freeze and reheat very well.
-Protein Oatmeal Pancakes – Nutritional Info: One serving = 64.1g Carbs, 2.9g Fat, 48.5g Protein, 459.4 Calories
-Savory Broccoli Pancakes – Nutritional Info: One serving =11g Carbs, 8.8g Fat, 8.5g Protein, 153.3 Calories
-Cinnamon Peach Cottage Cheese Pancakes – Nutritional Info: One serving = 20.9g Carbs, 8.7g Fat, 12.9g Protein, 210.8 Calories
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- A few words on planning better meals
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The Big Secret
- /blog/secrets-to-a-healthy-life/#comments
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- Fri, 23 Jan 2015 04:11:59 +0000
- http://mikesays.eatthismuch.com/?p=18
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- I want to confess something —
-
-The secrets to living a healthy life have been pretty much nailed down since before anyone reading this was born. In a time when disruptive innovation is changing the way we do just about everything, some people just plain lose sight of how simple life can be.
-
-
-
-Before you come after me for downplaying the last 50 years of biomedical innovation, let’s review what health authorities have had to say about this over the last 3,000 years:
-
-[Healthy people eat a variety of good food and move around often]
-– Ancient Civilizations
-Hippocrates (c 460–370BCE) [remarked] “eating alone will not keep a man well; he must also take exercise”.
--The Lancet
- “Eat food, not too much, mostly plants.”
– Michael Pollan ,
-
-“Michael Pollan at TED” by Pierre Omidyar
-For all that we’ve learned about how different factors improve health, the core ideas have remained startlingly consistent. Whether you like it or not, the numbers on the scale, the sizes of your clothes, your body fat % – none of that changes the importance of taking good care of yourself, day-in and day-out, for as much of your life as possible.
- Why does this matter to me?
-Fitness is one of those terrifying tasks that never seem to get easier. The more you learn, the less it all makes sense and somehow everyone on the internet has six-pack abs.
-Take a look at the comments on any major article on nutrition – people are desperate, sad, and angry about their inability to lose weight while preventable chronic disease kills more people than anything els e.
-Transforming your body is hard, and there are many reasons to do it – but I want my stance to be clear: You don’t need me, or anyone else’s help to protect your health.
-However your life unfolds, if you can only:
-
-
-Avoid (or quit) smoking cigarettes
-
-Eat several vegetables a day
-
-Move around throughout the day
-
-You’ll be better off than most Americans.
-
-When you’re trying to change your life, never lose sight of the difference between taking care of yourself and chasing those goals. Whether or not you end up with 6-pack abs, the journey is what really matters.
-Next one will be more concrete I promise, If you read this far then let me know about your experience with dead ends and setbacks in your life and training in the comment section!
--Mike
-This article was written by Michael Chronley, CSCS, Fitness & Nutrition Advisor.
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- A few words on planning better meals
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5 Easy Ways to Get More Fiber in Your Diet
- /blog/5-easy-ways-to-get-more-fiber/#comments
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- Thu, 09 Mar 2017 21:44:44 +0000
- /blog/?p=381
-
- Considering how eager the fitness industry is to identify (and sell) the magic bullet for weight loss and better health, we should be drowning in commercials for split peas. Not only are there studies connecting diets high in fiber to weight loss, positive connections have also been made regarding lowering cholesterol, regulating blood sugar and addressing a variety of digestive issues. Unfortunately, most people don’t hit the 25 – 35 grams of fiber recommended daily.
-If increasing the amount of fiber rich foods in your diet sounds like a hassle, you’re in luck. Eat This Much provides a setting in your Nutrition Profile specifically for hitting a fiber intake target. We also have an expansive Food Bank that lists the fiber content of hundreds of common foods and recipes. Now that you’re all out of excuses, check out these super easy ways to add more fiber to your diet.
-Ditch the white stuff
-Skip this in favor of something with more substance. White bread and white rice look and taste the way they do because they’ve been stripped of their fiber. Just look at the difference in grams of fiber per serving between a cup of white rice and brown rice . That’s a six fold increase of fiber you’re missing out on by not switching from white to whole grain. The same can be said for white and whole wheat breads, though the difference isn’t as big. When you’re out shopping, look for breads that are higher in fiber, like this one , or switch to a high fiber tortilla to mix things up.
-Plan fruit and veggies as your snacks
-Crudite – funny word for a great snack. Making high fiber foods a priority doesn’t have to mean eating salad for every meal. As cliche as it might sound, adding something as simple as raw carrot sticks as a snack to your meal plan can make a big difference. 1 cup of baby carrots brings over 7 grams of fiber to the table. Other high fiber snacks to you may not have thought of include raw jicama (6.4 grams per cup,) and raw pear (one medium contains 5.5 grams.)
-Eat more beans
-So many choices… so much fiber. Legumes are an excellent source of fiber and can be added as both main meals and snacks in your diet plan. We’ve talked about how awesome lentils are, in part because one cup provides over 20 grams of fiber. Chickpeas make a great snack , dip , and main dish all while offering 24.4 grams of fiber per cup. Split peas , though not technically a legume, provide over 16 grams of fiber per cup, cooked, and make an excellent soup. Beans are also a high protein alternative to lean meats if you’re looking to add more vegetarian dishes to your meal plan.
-Blend flax and chia seeds into your shakes
-The tiny seed that packs a ton of nutrition. Your basic protein shake is a fantastic choice post workout or when that afternoon snack attack hits, but it’s also a missed opportunity to boost your fiber. Flaxseed and chia seeds provide 2.8g and 4.1g of fiber, respectively, in each tablespoon. All you have to do is spoon it into your blender or shaker before mixing and you’re instantly getting more fiber. If you really want to boost your shake, adding a tablespoon of psyllium husk will do the trick at 13.5 grams, but remember to drink a lot of water when you do this to ensure you don’t experience any, um, irregularities in your day.
-Stop drinking “smoothies.” Don’t let the blueberries fool you… These “healthy” smoothie and juice alternatives to soda are a big mistake , as we’ve mentioned before. Yes, even the “more nutritional” green ones won’t do a lot to make your diet more complete. First, the commercially produced ones are usually loaded with sugar. They boast being full of fruits and vegetables, but if you’ve ever had a drink of kale or spinach juice, you know they taste NOTHING alike. Second, most of these remove a lot, if not all, the fiber before bottling them, which robs you of their nutritional value. Skip these drinks in favor of eating your fruits and veggies. If you absolutely can’t go without your smoothy, make them at home, make sure they are a balance of fresh fruits and vegetables and keep your calorie targets in mind. The calories and sugars in fruits can add up quickly, so if you wouldn’t eat an entire pineapple in one day, it’s best not to drink one either.
-In conclusion
-Adding more fiber rich foods to your diet can be as simple as swapping out or introducing a few new items in your meal plan. The first step to success here is tracking how much fiber you’re already getting so you know exactly how much more to add. You may not start reaching your fiber target consistently right away, but just adding one extra serving of fruit or veggie a day will make a big difference.
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9 Foods That Build Muscle
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- Mon, 27 Feb 2017 23:28:33 +0000
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-First , the more muscle you have, the higher your resting metabolic rate. Building and maintaining lean muscle mass means you’ll burn more calories doing nothing. Who doesn’t love getting something while doing nothing?
-Second , building muscle reduces your risk of injury in the short run and reduces your risk of developing osteoporosis later in life. Think of it as an insurance policy for your body as you age.
-Third , feeling and looking stronger will probably make you a happier. Lifting heavier weights, moving your own furniture, carrying all your groceries in one trip and seeing muscle tone develop can all do great things for your confidence and self esteem.
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-<– A quick word about this guy. Lifting weights and eating to support your muscles alone WON’T make you look like him. If you’re a woman, you probably don’t have enough testosterone to support such mass, so please, don’t let images of bulky or manly physiques scare you away from strength training and eating well. On the other hand, if this is your goal, you might need genetics on your side in addition to a strict diet and exercise regimen. Don’t get down on yourself if you never get there.
-Now, let’s talk about the best foods to add to your meal plan if you want to help keep your muscles strong. The idea here is to fuel your body with the protein (more specifically, amino acids), fats and complex carbohydrates that are most likely to help your muscles rebuild after a workout.
-Nonfat Greek Yogurt
-Boneless Skinless Chicken
-Eggs frittatas ?
-almonds , pistachios and peanuts that are unsalted for a quick, convenient, muscle supporting snack.
-Cottage Cheese
-Spinach studies done that link the nitrate found in spinach to faster, stronger muscle responses.
-Salmon
-Quinoa
-Grass Fed Beef
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Eat This Recipe: Hummus
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- Thu, 23 Feb 2017 17:49:28 +0000
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-When it comes to your meal plan, hummus easily fits in as part of a main dish, like this Hummus Veggie Sandwich , and as a snack, like Olive Hummus with Carrots . All you really need to make hummus is chickpeas and tahini (sesame paste), but as the following recipes prove, hummus is well suited for a variety of flavor profiles. What’s your favorite type of hummus?
-Spinach Feta and Dill Hummus
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-Nutritional info: One serving = 22.5g Carbs, 18g Fat, 13.4g Protein, 291.4 Calories
-Roasted Beetroot Hummus
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-Nutritional info: One serving = 17.3g Carbs, 22.1g Fat, 4.9g Protein, 272.5 Calories
-Thai Peanut Hummus & Celery
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-Nutritional info: One serving = 25.7g Carbs, 11.5g Fat, 9.5g Protein, 231.5 Calories
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Eat This Recipe: Happy StirFRIDAY!
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- Fri, 17 Feb 2017 20:07:17 +0000
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-Welcome to the weekend everyone! You’ve no doubt worked hard to get here, so why not reward yourself with a meal that’s full of flavor, easy to make AND scales well for leftovers?
-Traditional stir frying can be traced back to the Han dynasty when folks started cooking thinly sliced pieces of food over very high heat using woks. While I’d like to own a real wok someday, and possess the kitchen set up to heat one properly (thus embracing the traditional Chinese cooking technique) my current stove top and 12 inch saute pan with sloped sides will do just fine for now.
-The trick to getting your stir fry as close to authentic as possible is in working with a fairly high heat that reaches everything in your pan so you need to slice your ingredients thin and avoid overcrowding. If you’re making a large quantity to eat throughout the week, or don’t have a large pan, just cook everything in batches. Don’t worry, the high heat will make it go quickly.
-Pair your stir fry with rice, quinoa, soba noodles, whatever your heart desires. It’s also great by itself. Now, go! Enjoy your stir fry and your well-deserved weekend! And if you have a favorite stir fry recipe you want to show off, tell us about it in the comments.
-Paleo Chicken Pepper Stir-Fry
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-Nutritional Info: One serving = 7.8g Carbs, 16.8g Fat, 55g Protein, 413.3 Calories
-Pork Stir Fry with Green Onion
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-Nutritional Info: One serving = 5.5g Carbs, 18.2g Fat, 24.9g Protein, 286.4 Calories
-Stir Fried Japanese Eggplant with Ginger and Miso Recipe
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-Nutritional Info: One serving = 28.8g Carbs, 14.7g Fat, 5.1g Protein, 249 Calories
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The Top 10 Ketogenic Recipes on Eat This Much
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-If you’re considering adopting a low-carb or keto diet, or you’re already on one and need new recipe ideas, check out this list of the top 10 keto recipes eaten by Eat This Much users. They all follow ketogenic/low-carb guidelines (each contains fewer than 10g of carbs per serving) but are full of flavor. What’s your favorite keto/low carb recipe? Tell us in the comments!
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-Nutritional Info: One serving = 9.2g Carbs, 30.6g Fat, 67.9g Protein, 595.2 Calories
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Kitchen Hacks: Making the Most of Frozen Foods
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-Which foods freeze the best? The reason we don’t just freeze all the excess food we buy is ice crystals. When there’s air on the surface of a food that’s freezing, the water inside the food is pulled out as the crystals form. Not only does this dehydrate and discolor the food, the crystals can do damage to the cellular structure of the food while they’re being formed, which ruins the texture. This is why delicate, high water content and blended or viscous foods (think creamy, like sour cream or cottage cheese) don’t stand up well to being frozen. Luckily there are plenty of foods that freeze well on their own with a little bit of preparation:
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-Poultry, pork, beef and fish all freeze and thaw well as long as they are prepped right. Make sure to take the meat out of its original packaging before freezing and work quickly to prevent it from warming up. Check the meat for bones and remove or pad with extra plastic wrap anything that might pierce your freezer wrapping. We recommend using plastic wrap, freezer paper (always waxy side facing the food) or wax paper as a first layer that will get as close to the meat as possible to block out air. For things like drumsticks or other irregularly shaped items, you might want to wrap each individually to ensure a tight seal. Once the first layer is on, wrap it in really tight in tin foil, or put it in a plastic freezer bag with a zip closure.
-If you’re going the freezer bag route, try any of the following methods to remove as much air from the bag as possible before closing it. For ground and boneless meats, push the contents of the freezer bag down to the bottom then roll the contents and the bag on itself, like a burrito, before closing the zip top. Don’t forget to flatten the contents out a bit before storing to ensure a quicker and more even freeze. If this method doesn’t get all the air out, zip the top closed but leave just enough room for a straw and suck the remaining air out. It might take practice to get the pull-straw-close-quickly move down right, but it’s worth it. (PRO TIP: Please don’t use this method on anything that has liquid or small particles in the bag. You definitely don’t want that in your mouth or lungs.)
-There’s also the water bath method, in which you submerge the freezer bag in water allowing the pressure to push out any excess air before closing it completely. Just make sure no water gets in the bag and the bag dries completely before putting it in the freezer. Lastly, there’s the tried and true vacuum sealer method. A worthy investment if it fits in your budget, but not really necessary if the other methods work for you.
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-The heartier the vegetable, the better it will hold up in the freezer, but don’t worry, there are ways to keep the more delicate ones from spoiling. Just keep in mind that your fresh broccoli or tomatoes won’t return from the freezer in their same state. They’ll still be great for cooking, but probably not for eating thawed. And unfortunately, veggies like celery, cucumbers, cabbage, lettuces and radishes don’t freeze well due to their high water content, unless you use them in a slaw or pickle them first, but that’s for another blog post. Delicate herbs like chives, basil and dill can be cleaned, chopped and frozen in an ice cube tray with either water or oil covering them.
-For the more sturdy veggies, freezer prep should include cleaning, cutting up into uniform pieces and either cooking until almost done or blanching quickly. If you’re not familiar with blanching, it’s when a food item is submerged in boiling water for only a few minutes then immediately placed in an ice water bath to cool off and stop the cooking process. Doing this kills bacteria, removes residue, and stops the enzymes that continue to ripen the vegetables after they’ve been picked or harvested. It also brightens the color of many veggies, which is a nice bonus.
-Vegetables like sweet potatoes, winter squash, beets and pumpkin should be cooked more thoroughly before freezing, while onions, raw tomatoes, peppers and zucchini don’t necessarily require blanching before freezing. This list from the National Center for Home Food Preparation provides blanching methods and times for a wide variety of vegetables. In addition to blanching, you might want to try tray freezing , during which the blanched vegetables are spread out on a cooking sheet to freeze before being put in a bag for longer term storage. This keeps the pieces of food separate while frozen and makes portioning them out a breeze.
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-Similar to vegetables, fruits follow a “sturdier is better” rule for freezing, but with a few exceptions, they’ll all come out of the freezer in decent shape for smoothies, baking and cooking. Citrus fruits don’t freeze well at all, and unless you intend to eat them frozen, grapes don’t stand up to freezing well either. For everything else, the same cleaning, drying and chopping, if needed, that applies to veggies works here. Bananas, apples, pineapple, melons, mangos and stone fruits like peaches, plums, cherries, etc., should be washed, peeled/pitted, cut and frozen using the tray method mentioned above. Smaller fruits like berries don’t require cutting and also do well with the tray freezing method.
-Don’t worry about cooking or blanching your fruits before freezing, unless you want to get into preserve making, but that is definitely for a separate blog post. Heavy duty freezer bags with zip closures are the best way to keep air out of your frozen fruit. PRO TIP: After using the tray method, pack yourself smoothie bags with pre-measured quantities of fruit and vegetables to toss right into your blender with plain greek yogurt for a quick and easy post-workout shake.
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-Unlike fruits and vegetables, there isn’t one blanket rule for whether or not a dairy product can be frozen successfully. Butter seems to freeze very well, but eggs left in their shells will explode in your freezer. Sour cream and yogurt will separate and get textured when frozen, but many block cheeses can be shredded or sliced before freezing to make thawing easier.
-Milk and cream can be frozen as long as there is room in its container to expand and you don’t mind shaking it after it has thawed. Once a Month Meals offers a good run down of various dairy products and their freezer viabilities, along with how long each item can stay frozen. Freezer bags that have had as much air removed as possible are the best way to freeze solid dairy products, like shredded cheese and butter, while the original containers for milk and cream will keep the contents air tight.
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-Remember that time you bought a nice load of whole grain bread only to find mold on it three days later? That feeling of disappointment can be avoided when you freeze your baked items. Loafs of bread, tortillas, muffins, pitas, bagels and pancakes hold up very well in the freezer as long as you don’t mind a little texture change when they thaw. Your sliced bread and bagels will be better off with a quick toast after they’ve thawed, and the tortillas, muffins, pitas and pancakes do well being reheated briefly in the oven. If you want items like sliced breads and stacked pancakes to separate cleanly while frozen, slip a piece of wax paper between each before wrapping it up. Zip close freezer bags and plastic wrap are the best ways to keep baked goods from drying out in the freezer. The only downside to freezing baked items is they tend to lose their shape when you remove excess air from their storage bag. This isn’t the end of the world as many breads and muffins gain a little shape back when heated.
-Rice and grains usually don’t require freezing to keep them fresh before they’re cooked, but once cooked, freezing is the best way to avoid throwing out uneaten portions. Make sure your rice, quinoa, barley, bulgur, couscous, etc., has cooled off before adding it to a zip top freezer bag. Flatten the grains out as much as possible and remove as much excess air as you can. Lay flat in the freezer to ensure it doesn’t freeze in a wonky shape that makes it hard to fit other foods around it. Thawing the frozen grains starts with running water over the freezer bag to loosen the contents, then heating the contents in a microwave safe dish, or adding them to a pot and cooking over low heat, adding a little liquid if necessary.
-Best Recipes to Freeze and Reheat
-Make ahead freezer meals can save so much time and money in your meal planning, you’ll wonder how you got by before hand. The best recipes to freeze are those that can be easily divided into specific portions and are made of ingredients that freeze well to begin with. What are your go-to freezer meals?
-Burritos and taco filling – Easy to prepare and divvy up into individual servings for quick thawing.
-Protein Breakfast Burrito – Nutritional Info: One serving = one burrito: 12.5g Carbs, 14g Fat, 14.8g Protein, 213.7 Calories
-Beef and Bean Taco Filling – Nutritional Info: One serving = 16.2g Carbs, 23.3g Fat, 25.6g Protein, 375.9 Calories
-Soups and Stews – Once you’ve made a full pot of these dishes, just split the contents up into freezer bags, label them and you’re good to go.
-Chicken Soup a la Greque – Nutritional Info: One serving = 20.9g Carbs, 11.1g Fat, 27.2g Protein, 290.6 Calories
-Chicken Stew – Nutritional Info: One serving = 10.2g Carbs, 6g Fat, 19g Protein, 170.4 Calories
-Burgers – These recipes can be frozen either before or after they’ve been cooked, though we recommend freezing them before they’ve been cooked for better flavor.
-Inside Out Bacon Burger – Nutritional Info: One serving = 2.7g Carbs, 24.2g Fat, 49.7g Protein, 427.9 Calories
-Apple Turkey Burgers – Nutritional Info: One serving = 20.4g Carbs, 7.6g Fat, 20.9g Protein, 227.1 Calories
-Delicious Black Bean Burgers – Nutritional Info: One serving = 31.7g Carbs, 5.3g Fat, 8.2g Protein, 200.7 Calories
-Pancakes – These are our Eat This Recipe picks for High Protein and Savory Pancakes , all of which freeze and reheat very well.
-Protein Oatmeal Pancakes – Nutritional Info: One serving = 64.1g Carbs, 2.9g Fat, 48.5g Protein, 459.4 Calories
-Savory Broccoli Pancakes – Nutritional Info: One serving =11g Carbs, 8.8g Fat, 8.5g Protein, 153.3 Calories
-Cinnamon Peach Cottage Cheese Pancakes – Nutritional Info: One serving = 20.9g Carbs, 8.7g Fat, 12.9g Protein, 210.8 Calories
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ETM Kitchen Gear: Knives
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-As an added bonus, your wallet will thank you, too! Purchasing fruits, vegetables, meat and even cheeses whole and uncut is almost always cheaper per ounce than the pre-sliced, pre-shredded alternatives. The next time you’re at the store, look at whole carrots vs. carrot sticks, or the price of a whole roaster chicken compared to chicken breast tenders.
-First up: SAFETY
-If you’re not comfortable using a knife, any knife, or don’t have a lot of experience with them, PLEASE don’t rush into some Gordon Ramsay-esque chop-a-thon. Start small and start SLOW! Getting a handle (sorry, I couldn’t resist) on holding and maneuvering a knife with confidence will allow you to build the right habits and most importantly, AVOID injury. Moving too fast with a dull knife is a recipe for disaster. Trust me on this one, I cut myself more times than I care to admit before I resolved to make sure:
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-I’m working on a sturdy cutting board. (This is for the stability of everything and the longevity of your blade.)
-The knife I’m using is sharp. (Dull = slips = dangerous.)
-I can maintain a solid grip on what I’m cutting, keeping my fingers out of the way. (This is for your comfort and safety, plus you’re less likely to slip and smash what you’re cutting.)
-The hand I’m using to hold the knife is dry. (Again, less slipping, fatigue and fewer accidents.)
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-Now that you have the safety basics, let’s talk about what kind of knife you’ll want to get the best results.
-Different Types for Different Jobs
-Do a search on Google or Amazon for “kitchen knife” and you’ll see your options are endless. Style, price, country of origin, material, etc… Thankfully, you only need two when starting out. Yes, just two. One larger chef knife with a little more heft for cutting through tougher/bigger foods, and one smaller paring knife for more detailed work.
-This should come as a relief as it’s way too easy to drop a ton of dough on an elaborate set. Our friends at Lifehacker recommend steering clear of sets because they often lack in quality what they boast in quantity.
-Victorinox Fibrox 8-inch chef’s knife came up in almost every online conversation about starter kitchen knives, which is nice since it’s less than $50 on Amazon at the time of this post. Victorinox also makes a great paring knife for around $10. Other brands to consider, due to their reviews and reputations, are Henckels, Shun, Global and Wusthof. If all this feels like too much, find a kitchen supply store or a similar retailer that will let you, at very least, hold a variety of knives, if not use them to cut up up some produce. The way the handle feels, the length of the blade and requirements for storing and maintaining your new knife are just as important as price.
-Making Them Last
-The best way to keep a knife sharp and in good shape for a long time is … (drum roll)… to avoid doing things that dull the blade and break down the handle.
-Yes, this sounds way too simple, until you think about how often you’ve cut something on a tile countertop or plate, or tossed a kitchen knife into the dishwasher. Cutting on a non-cutting board surface leads to dulling the blade and also puts yourself and whatever your cutting on at risk. Most dishwashers introduce enough chemical, temperature and agitation problems to ruin the temper of your knife, break down the handle or just bang it into hard surfaces.
-Instead of forgetting about your knife when you’re done using it, I recommend hand washing it, drying it carefully and putting it away somewhere the blade won’t come into contact with anything else. This will ensure it keeps its sharp edge for as long as possible. When you notice your knife is losing its sharpness, it’s probably time to hone and/or sharpen the blade. There’s a big difference between the two: honing realigns the edge of the blade, while sharpening produces a new, clean edge. This video offers a simple explanation of both as well as recommendations. Honing can be done before each time you use your knife but you probably won’t need to sharpen it more than once or twice a year.
-I hope this post empowers you to expand your culinary horizons by getting better acquainted with a quality knife or two. Afterall, delicious and healthy recipes like Jicama Slaw and Paleo Chicken Pepper Stir Fry are waiting! If you have a favorite knife or brand of kitchen knife that has served you well, please tell us about it in the comments!
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- Listing Alternative Meals – Eat This Much Blog
- A few words on planning better meals
- Fri, 09 Jun 2017 21:53:41 +0000
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Eat This Much Tutorial #7: Time Savers – Listing Alternative Meals & Dragging Foods
- /blog/eat-this-much-tutorial-7-time-savers-listing-alternative-meals-dragging-foods/#respond
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- Sun, 02 Apr 2017 00:53:39 +0000
- /blog/?p=467
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-One of the hallmarks of the Eat This Much system is the amount of time it saves you when you want to build a healthy meal plan. We even have features that help you save time while you’re saving time! Rather than wait for the generator to produce the perfect meal for you, the list of alternative meals and food dragging options are great time savers. Here’s how they work:
-Listing Alternative Meals
-On Your Computer: Step 1: From the home page, scroll down to the meal for which you’d like to view all the alternatives and click on the “More” button next to it. Then click on the “List alternative meals” option.
-
-
-Step 2: On the resulting page, you’ll see your current meal and a list of alternatives. Browse through the alternative meals and their nutritional information until you find one that best fits what you’re looking for. (Note that not every single meal will be an exact replica in terms of calories and macros as the one you’re replacing.) Once you find something you like, click the blue “Replace with this meal” button to see it moved into your diet planner.
-
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-On your Android or iOS phone , (Android screenshot featured,) listing alternative meals looks like this:Step 1: From the Planner Home screen, select the meal you’d like to view alternatives for and click the 3 dot menu button on the right hand side. Then select “View Alternatives” from the resulting dropdown menu.
-
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-Step 2: On the resulting page, scroll through the alternative meals until you find something you like. Then click the blue “REPLACE WITH THIS MEAL” button for it and you’ll see it replace your old meal in your plan.
-
-Dragging Foods
-On Your Computer: From the planner home screen, scroll down so the meal you want to add a food to is visible. Then open the sidebar foodbank by clicking the arrow in the upper left hand corner. Once you find a food you want to add, simply click and drag it to that meal. This process is the same whether you want to add a generic food, recipe, custom recipe, custom food, branded food, restaurant food or favorite food.
-
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-On your Android or iOS phone , (Android screenshot featured,)The “dragging” option isn’t available for mobile right now, but adding a food from our foodbank to your meal is just as simple.
-From the Planner Home screen, click the big “+” in the upper right hand corner to bring up the “Add a food/recipe” page. Once you’ve chosen a food to add, click the “Add +” on the right hand side of the food. On the resulting page, simply click on the name of the meal you want to add it to and you’ll see it included in your meal plan. Just like on Desktop, this works the same whether you want to add a generic food, recipe, custom recipe, custom food, branded food, restaurant food, favorite food or anything else in our food database.
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-Or take me back to the Tutorial Series Table of Contents
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- A few words on planning better meals
- Thu, 15 Jun 2017 09:38:27 +0000
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Smarter Meals, Better Meal Plans
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- Thu, 15 Jun 2017 09:32:40 +0000
- /blog/?p=627
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- Did you notice a little addition to your regular Eat This Much diet planner this week? We only released it on the desktop version, and kept quiet about it for a few days, but it’s time to show off our latest improvement to your Eat This Much meal planning experience…
-Meal Ratings!
-Those little “thumbs up” and “thumbs down” icons next to your meals are going to make our algorithm much smarter in the long run. While they won’t have any impact on the meals you get right now, we’ll apply what we learn (ok, more specifically, what our generator learns) from your ratings to our future AI features, making the generator much better at suggesting foods and recipes that go well together, like peanut butter and jelly.
-Every time you use either the “thumbs up” to tell us you like the combination of foods in your meal, or the “thumbs down” to tell us you’re not into that combo, you’re teaching the Eat This Much generator what kind of combinations you want from it. With enough input you and other Eat This Much users, this process of machine learning will help our algorithm know whether or not it’s a good idea to suggest ceviche and hummus together for breakfast.
-So go on and start clicking. The more you do, the more personalized we can make your meal suggestions. Once we get enough ratings, we’ll roll out the feature to our apps. As always, we’d love to hear from you about how we’re doing, so please shoot us an email to contact@eatthismuch.com . Happy rating!
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- Mediterranean Diet – Eat This Much Blog
- A few words on planning better meals
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The Top 10 Mediterranean Recipes on Eat This Much
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- Sun, 16 Apr 2017 15:00:15 +0000
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You don’t have to travel far to enjoy authentic, delicious Mediterranean recipes. Because the Mediterranean diet plan consists of simple dishes based on whole, natural ingredients, it’s easy to recreate the regional flavor signatures at home.
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-These top 10 Mediterranean recipes eaten by Eat This Much Users are a great way to dive into your new diet plan.
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-Mediterranean Quinoa Salad
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-Nutritional Info: One serving = 38.6g Carbs, 25.5g Fat, 36.7g Protein, 531.9 Calories
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-Grilled Chicken Mediterranean
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-Nutritional Info: One serving = 4g Carbs, 20g Fat, 53.9g Protein, 419.9 Calories
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-Mediterranean Beets with Garlic
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-Nutritional Info: One serving = 20.1g Carbs, 7.1g Fat, 3.4g Protein, 150.1 Calories
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-Baked Herb and Pistachio Falafel
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-Nutritional Info: One serving = 34g Carbs, 23.7g Fat, 14.8g Protein, 384.2 Calories
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-Greek Yogurt with Blueberries, Walnuts and Honey
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-Nutritional Info: One serving = 18.4g Carbs, 30.6g Fat, 17.7g Protein, 405.2 Calories
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-Olive Hummus with Carrots
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-Nutritional Info: One serving = 18.5g Carbs, 14.9g Fat, 5.1g Protein, 214.6 Calories
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-Greek Spiced Baked Shrimp
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-Nutritional Info: One serving = 9.3g Carbs, 17.2g Fat, 24g Protein, 288.2 Calories
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-Spinach Salad with Grilled Eggplant and Feta
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-Nutritional Info: One serving = 7g Carbs, 20.7g Fat, 5g Protein, 224.3 Calories
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-Steamed Mussels in White Wine
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-Nutritional Info: One serving = 20.4g Carbs, 21.5g Fat, 61g Protein, 545.8 Calories
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-Lemon Orzo Goat Cheese Salad
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-Nutritional Info: One serving = 30.2g Carbs, 12.4g Fat, 10.7g Protein, 272.8 Calories
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What’s your favorite Mediterranean recipe? Tell us about it in the comments!
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Why New Year’s Day Resolutions Are Dumb
- /blog/why-new-years-day-resolutions-are-dumb/#comments
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- Sun, 11 Dec 2016 16:00:18 +0000
- /blog/?p=126
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- Don’t get washed away by the New Year hype. It’s only three weeks away. New Year’s Day. You know what that means.
-Yup.
-The overwhelming and unavoidable surge of self improvement, weight loss, bad-habit-dropping hysteria coming at you from all directions. An onslaught of unsolicited advice and promotional “education” spewed not only by all forms of media, but often by well meaning friends and family, too. Gyms get packed and health products sell out, all in the name of this one day of the year. It caps off an already stressful time of year with high expectations for big personal changes.
-Don’t get me wrong – the New Year can kick off an incredibly productive time for some. And by some, I mean the mere 8% of us that will actually reach our goals .
-So why do we do this every year? Facing a bad habit or personal goal head on is difficult enough as it is. The process of changing requires energy, planning and lasting dedication. If you party on New Year’s Eve, do you ever really feel like waking up early the next morning and going all out on a new diet?
-Consider this plan instead: START TODAY
-Think about it. What’s the difference between Jan 1 and December 12, December 19, or August 15th, for that matter? With the exception of the timing of holidays, not a whole lot. You certainly aren’t much different during those specific 24 hours. So start today. Yes, it’s that easy.
-
-Write down your ideal weight and all the reasons why you want to get there. Take inventory of your fridge and pantry to examine the food choices you’ve been making. Go to bed and wake up a little earlier. Sign up for the online class you’ve been thinking about. Say hello to that sexy guy or gal you’ve had your eye on. Try a recipe or food you’ve never had before.
-The life and physique you want is yours for the taking no matter what day it is. Don’t get caught up in the New Years Resolution hype just because the Internet told you “it’s time” to better yourself, pick new goals and make enormous changes.
-The joys and satisfaction that come with improving yourself belong to you. Every. Single. Day. Of the year.
-(Ps. Don’t let this note stop you from kicking off an amazing year on January 1st. If that’s the day you decide to empower yourself to go after your goals, awesome. Everyone here at Eat This Much is rooting for you.)
-So here’s to a happy and prosperous 2017, full of great accomplishments, and, of course, healthy meals . Cheers!
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- A few words on planning better meals
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The Big Secret
- /blog/secrets-to-a-healthy-life/#comments
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- Fri, 23 Jan 2015 04:11:59 +0000
- http://mikesays.eatthismuch.com/?p=18
-
- I want to confess something —
-
-The secrets to living a healthy life have been pretty much nailed down since before anyone reading this was born. In a time when disruptive innovation is changing the way we do just about everything, some people just plain lose sight of how simple life can be.
-
-
-
-Before you come after me for downplaying the last 50 years of biomedical innovation, let’s review what health authorities have had to say about this over the last 3,000 years:
-
-[Healthy people eat a variety of good food and move around often]
-– Ancient Civilizations
-Hippocrates (c 460–370BCE) [remarked] “eating alone will not keep a man well; he must also take exercise”.
--The Lancet
- “Eat food, not too much, mostly plants.”
– Michael Pollan ,
-
-“Michael Pollan at TED” by Pierre Omidyar
-For all that we’ve learned about how different factors improve health, the core ideas have remained startlingly consistent. Whether you like it or not, the numbers on the scale, the sizes of your clothes, your body fat % – none of that changes the importance of taking good care of yourself, day-in and day-out, for as much of your life as possible.
- Why does this matter to me?
-Fitness is one of those terrifying tasks that never seem to get easier. The more you learn, the less it all makes sense and somehow everyone on the internet has six-pack abs.
-Take a look at the comments on any major article on nutrition – people are desperate, sad, and angry about their inability to lose weight while preventable chronic disease kills more people than anything els e.
-Transforming your body is hard, and there are many reasons to do it – but I want my stance to be clear: You don’t need me, or anyone else’s help to protect your health.
-However your life unfolds, if you can only:
-
-
-Avoid (or quit) smoking cigarettes
-
-Eat several vegetables a day
-
-Move around throughout the day
-
-You’ll be better off than most Americans.
-
-When you’re trying to change your life, never lose sight of the difference between taking care of yourself and chasing those goals. Whether or not you end up with 6-pack abs, the journey is what really matters.
-Next one will be more concrete I promise, If you read this far then let me know about your experience with dead ends and setbacks in your life and training in the comment section!
--Mike
-This article was written by Michael Chronley, CSCS, Fitness & Nutrition Advisor.
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- A few words on planning better meals
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Eat This Recipe: Unboring Oatmeal
- /blog/eat-this-recipe-unboring-oatmeal/#respond
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- Tue, 02 May 2017 13:00:55 +0000
- /blog/?p=564
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-Much like lentils cauliflower fiber
-Oats typically come in instant, old-fashioned (rolled) and steel cut varieties, the three types describing a scale of how much processing the oats have gone through to quicken cooking time. Instant oats receive the most processing, making them the flattest and fastest cooking, and therefore good for fast preparation and blending into smoothies. Old fashioned oats receive slightly less processing which gives them more texture and makes them ideal for baking. The steel cut oat is simply cut into a few pieces giving it a chewier and more dense texture, which makes it a perfect stand alone grain. Lastly, there’s the oat bran, which is the outer hull of the oat grain, and the source of a ton of fiber, protein and nutrients. It’s often removed during the production of oatmeal, but it shouldn’t be ignored – eating oat bran can keep you feeling full and satisfied long after your meal is over.
-Try these three recipes as a part of your weekly meal plan
-
-Nutritional info: One serving = 30.5g Carbs, 23.8g Fat, 15.4g Protein, 396.3 Calories
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-Nutritional info: One serving = 13.6g Carbs, 7.2g Fat, 16.1g Protein, 175.8 Calories
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-Nutritional info: One serving = 35g Carbs, 9.3g Fat, 5.6g Protein, 230.8 Calories
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- A few words on planning better meals
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Eat This Recipe: Unboring Oatmeal
- /blog/eat-this-recipe-unboring-oatmeal/#respond
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- Tue, 02 May 2017 13:00:55 +0000
- /blog/?p=564
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-Much like lentils cauliflower fiber
-Oats typically come in instant, old-fashioned (rolled) and steel cut varieties, the three types describing a scale of how much processing the oats have gone through to quicken cooking time. Instant oats receive the most processing, making them the flattest and fastest cooking, and therefore good for fast preparation and blending into smoothies. Old fashioned oats receive slightly less processing which gives them more texture and makes them ideal for baking. The steel cut oat is simply cut into a few pieces giving it a chewier and more dense texture, which makes it a perfect stand alone grain. Lastly, there’s the oat bran, which is the outer hull of the oat grain, and the source of a ton of fiber, protein and nutrients. It’s often removed during the production of oatmeal, but it shouldn’t be ignored – eating oat bran can keep you feeling full and satisfied long after your meal is over.
-Try these three recipes as a part of your weekly meal plan
-
-Nutritional info: One serving = 30.5g Carbs, 23.8g Fat, 15.4g Protein, 396.3 Calories
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-Nutritional info: One serving = 13.6g Carbs, 7.2g Fat, 16.1g Protein, 175.8 Calories
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-Nutritional info: One serving = 35g Carbs, 9.3g Fat, 5.6g Protein, 230.8 Calories
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Eat This Recipe: Unboring Oatmeal
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- Tue, 02 May 2017 13:00:55 +0000
- /blog/?p=564
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-Much like lentils cauliflower fiber
-Oats typically come in instant, old-fashioned (rolled) and steel cut varieties, the three types describing a scale of how much processing the oats have gone through to quicken cooking time. Instant oats receive the most processing, making them the flattest and fastest cooking, and therefore good for fast preparation and blending into smoothies. Old fashioned oats receive slightly less processing which gives them more texture and makes them ideal for baking. The steel cut oat is simply cut into a few pieces giving it a chewier and more dense texture, which makes it a perfect stand alone grain. Lastly, there’s the oat bran, which is the outer hull of the oat grain, and the source of a ton of fiber, protein and nutrients. It’s often removed during the production of oatmeal, but it shouldn’t be ignored – eating oat bran can keep you feeling full and satisfied long after your meal is over.
-Try these three recipes as a part of your weekly meal plan
-
-Nutritional info: One serving = 30.5g Carbs, 23.8g Fat, 15.4g Protein, 396.3 Calories
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-Nutritional info: One serving = 13.6g Carbs, 7.2g Fat, 16.1g Protein, 175.8 Calories
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- A few words on planning better meals
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Eat This Recipe: Happy StirFRIDAY!
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- Fri, 17 Feb 2017 20:07:17 +0000
- /blog/?p=212
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-Welcome to the weekend everyone! You’ve no doubt worked hard to get here, so why not reward yourself with a meal that’s full of flavor, easy to make AND scales well for leftovers?
-Traditional stir frying can be traced back to the Han dynasty when folks started cooking thinly sliced pieces of food over very high heat using woks. While I’d like to own a real wok someday, and possess the kitchen set up to heat one properly (thus embracing the traditional Chinese cooking technique) my current stove top and 12 inch saute pan with sloped sides will do just fine for now.
-The trick to getting your stir fry as close to authentic as possible is in working with a fairly high heat that reaches everything in your pan so you need to slice your ingredients thin and avoid overcrowding. If you’re making a large quantity to eat throughout the week, or don’t have a large pan, just cook everything in batches. Don’t worry, the high heat will make it go quickly.
-Pair your stir fry with rice, quinoa, soba noodles, whatever your heart desires. It’s also great by itself. Now, go! Enjoy your stir fry and your well-deserved weekend! And if you have a favorite stir fry recipe you want to show off, tell us about it in the comments.
-Paleo Chicken Pepper Stir-Fry
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-Nutritional Info: One serving = 7.8g Carbs, 16.8g Fat, 55g Protein, 413.3 Calories
-Pork Stir Fry with Green Onion
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-Nutritional Info: One serving = 5.5g Carbs, 18.2g Fat, 24.9g Protein, 286.4 Calories
-Stir Fried Japanese Eggplant with Ginger and Miso Recipe
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-Nutritional Info: One serving = 28.8g Carbs, 14.7g Fat, 5.1g Protein, 249 Calories
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The Top 10 Paleo Recipes on Eat This Much
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- Sun, 09 Apr 2017 15:00:24 +0000
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-Kick off (or continue to build upon) your paleo diet with the top 10 paleo recipes eaten by Eat This Much users. They’re all void of grains, added sugars, starchy vegetables, beans and dairy, and put emphasis on lean meats, vegetables, fruits and healthy fats. What’s your favorite Paleo recipe? Tell us in the comments!
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-Nutritional Info: One serving = 16.2g Carbs, 19.3g Fat, 44.1g Protein, 400.5 Calories
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-Nutritional Info: One serving = 17.8g Carbs, 9.7g Fat, 3.4g Protein, 165.6 Calories
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-Nutritional Info: One serving = 13.5g Carbs, 17.1g Fat, 6g Protein, 226.1 Calories
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-Nutritional Info: One serving = 13.1g Carbs, 31.1g Fat, 21.9g Protein, 412 Calories
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-Nutritional Info: One serving = 29.8g Carbs, 33.5g Fat, 7.6g Protein, 415.8 Calories
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-Nutritional Info: One serving = 8.2g Carbs, 13.9g Fat, 3g Protein, 156.4 Calories
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-Nutritional Info: One serving = 12g Carbs, 25g Fat, 34.6g Protein, 403.6 Calories
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-Nutritional Info: One serving = 25g Carbs, 15.9g Fat, 24g Protein, 335.3 Calories
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-Nutritional Info: One serving = 2.6g Carbs, 21.5g Fat, 31.7g Protein, 334 Calories
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-Nutritional Info: One serving = 5.8g Carbs, 0.8g Fat, 3.3g Protein, 39.4 Calories
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Eat This Recipe: Pancakes
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- Mon, 13 Mar 2017 18:42:57 +0000
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-Who says pancakes have to be eaten for breakfast? Or that they have to taste sweet? The unimaginative, that’s who! There are tons of recipes out there for pancakes that give Bisquick a run for its money without ruining your carb total for the day. Pancakes also freeze well, making them an excellent reheat-and-eat addition to your diet. What’s your favorite unusual pancake recipe? Check out these three recipes and add them to your weekly plan!
-Protein Oatmeal Pancakes
-Nutritional Info: One serving = 64.1g Carbs, 2.9g Fat, 48.5g Protein, 459.4 Calories
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-Savory Broccoli Pancakes
-Nutritional Info: One serving =11g Carbs, 8.8g Fat, 8.5g Protein, 153.3 Calories
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-Cinnamon Peach Cottage Cheese Pancakes
-Nutritional Info: One serving = 20.9g Carbs, 8.7g Fat, 12.9g Protein, 210.8 Calories
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-Before you go, add this recipe to your healthy eating Pinterest board!
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Don’t Miss Our Big Summer Sale
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- Thu, 01 Jun 2017 13:00:08 +0000
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- Summer Sale!
-For the next two weeks, we’re dropping the price of our Premium Membership by 20% on both our Monthly and Annual subscriptions. If you go for the Monthly subscription, it’s only $7.20 for your first month, but if you get a full year membership for only $47 , that’s less than $4 a month for the entire premium suite of meal planning features.
-Think of it this way – you could easily spend WAY more than $7.20 on one trip to a fancy coffee shop, but instead, you’re investing in a healthier you! Planning your meals around healthy diet goals not only improves your physical health, it can save you money in the long run by reducing food waste and trips to the grocery store.
-The real advantage of Eat This Much Premium
-Week Long Meal Plans – Knowing exactly what you’ll be eating throughout the week makes it much easier to plan, shop and cook your meals on your schedule.
-Leftovers – Eating a better diet doesn’t require cooking every day, and why should it? Our Leftovers feature reduces the time you spend in the kitchen by planning more than one meal out of each recipe, so what you cook tonight can also take care of lunch tomorrow.
-Grocery Lists and Pantry Management – Having a complete list of ingredients for all your recipes makes shopping a breeze, and with the Pantry feature, you can base your meal plans on what you already have in the kitchen.
-Instacart Grocery Delivery – Save the trip to the grocery store with Instacart Grocery Delivery. Your grocery list is automatically updated to match your meal plan, so with just one click, your list is sent to Instacart and your groceries could be at your doorstep in as little as one hour.
-When you add these features to the calendar tracking, restaurant meals, custom recipes, budget planning, and more, found in our Free Membership , you get a complete meal planning system that is perfectly customizable to your diet and fitness goals.
-Get your Eat This Much Premium
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Eat This Recipe: Frittatas (and a Quiche)
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- Sun, 22 Jan 2017 15:00:37 +0000
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- Eggs are awesome. They fit nicely into just about any meal of the day and provide a flexible, cheap(er) source of protein, vitamins and minerals than most meats. While they’re the secret to rich and fancy foods like bearnaise sauce and meringues, today we’re looking at a healthier and far less complex way to enjoy eggs – Frittatas.
-It’s tough to say exactly where the frittata comes from because practically every single culture has its own version. Combining eggs with meat, veggies, cheese and even pasta is all you need really to make one, but the opportunities to get creative with the ingredients are limited only by your imagination. It’s an excellent way to turn leftovers into a fresh meal and can be whipped up in less than an hour.
-If you’re wondering what the difference is between a frittata and a quiche, the answer is… not much. Quiches traditionally have flour based crusts, but beyond that, they’re very similar. Frittatas can be baked in the oven or started in a pan and flipped over mid way. We recommend utilizing your broiler, if you have one, to ensure the top of your frittata is nice and crispy. Just make sure your pan is broiler safe before hand.
-Take a look at these three recipes and consider making frittatas an addition to your healthy diet. Already a big fan of frittatas? Tell us about your favorite recipe in the comments.
-Spring Pea Frittata
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-Nutritional info: One serving = 3.5g Carbs, 10.6g Fat, 8.5g Protein, 144.6 Calories
-Caramelized Onion Frittata
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-Nutritional info: One serving = 6.2g Carbs, 29.2g Fat, 19.2g Protein, 367.2 Calories
-Spinach Feta Quiche with Sweet Potato Crust
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-Nutritional info: One serving = 18.6g Carbs, 8.9g Fat, 12.7g Protein, 202.2 Calories
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Eat This Recipe: Frittatas (and a Quiche)
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- Sun, 22 Jan 2017 15:00:37 +0000
- /blog/?p=196
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- Eggs are awesome. They fit nicely into just about any meal of the day and provide a flexible, cheap(er) source of protein, vitamins and minerals than most meats. While they’re the secret to rich and fancy foods like bearnaise sauce and meringues, today we’re looking at a healthier and far less complex way to enjoy eggs – Frittatas.
-It’s tough to say exactly where the frittata comes from because practically every single culture has its own version. Combining eggs with meat, veggies, cheese and even pasta is all you need really to make one, but the opportunities to get creative with the ingredients are limited only by your imagination. It’s an excellent way to turn leftovers into a fresh meal and can be whipped up in less than an hour.
-If you’re wondering what the difference is between a frittata and a quiche, the answer is… not much. Quiches traditionally have flour based crusts, but beyond that, they’re very similar. Frittatas can be baked in the oven or started in a pan and flipped over mid way. We recommend utilizing your broiler, if you have one, to ensure the top of your frittata is nice and crispy. Just make sure your pan is broiler safe before hand.
-Take a look at these three recipes and consider making frittatas an addition to your healthy diet. Already a big fan of frittatas? Tell us about your favorite recipe in the comments.
-Spring Pea Frittata
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-Nutritional info: One serving = 3.5g Carbs, 10.6g Fat, 8.5g Protein, 144.6 Calories
-Caramelized Onion Frittata
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-Nutritional info: One serving = 6.2g Carbs, 29.2g Fat, 19.2g Protein, 367.2 Calories
-Spinach Feta Quiche with Sweet Potato Crust
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-Nutritional info: One serving = 18.6g Carbs, 8.9g Fat, 12.7g Protein, 202.2 Calories
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Eat This Much Tutorial #9: Finding and Adding Restaurant Meals
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- Sun, 02 Apr 2017 00:51:35 +0000
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-Sticking with a meal plan doesn’t mean you’re chained to your kitchen. Nor does going out for a meal mean your calorie or macro total is shot for the day. With the “Find nearby restaurant meals” feature, you can let someone else do the cooking and cleaning and still stick to your meal plan.
-At this time this tutorial was made, this feature was still only available on the desktop version of Eat This Much, but adding this feature to our mobile version is high on our list of updates. As soon as we add it, we’ll let everyone know!
-On Your Computer:
-Step 1: From the homepage, click on the “More” button next to any meal for which you’d like to find a restaurant meal instead. Click the “Find nearby restaurant meals” button in the drop down.
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-Step 2: In the window that opens, you’ll see options for your location, search radius, viewing and editing your nutrition targets for the meal, plus a field to search for a specific restaurant.
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-Step 3: Once you’ve filled in your location and search radius, the results will appear in both the list on the left and in the map on the right. The results in the list can be sorted by the two buttons; Best nutrition match (by default,) or Restaurant name. When sorted by restaurant name, click the plus sign on the left side of the restaurant to reveal all the meals from that restaurant that could fit in your nutrition targets.
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-Step 4: You can shift the map around and click “Redo search in map” to refresh the results based on the area you’ve selected. Clicking on a restaurant in the map will bring up a “Show meals from this restaurant” button, which, when selected, will reveal only meals from that restaurant in the list of results on the left.
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-Step 5: Once you find a meal you like that fits your plan, click the button above it that says “Replace with this meal from…” and you’ll see your selection added to your meal plan on the next page.
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-Or take me back to the Tutorial Series Table of Contents
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Saving More With Our Winter Sale
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- Thu, 19 Jan 2017 14:00:16 +0000
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- Winter Sale
-It’s about saving time.
-The features you unlock with a Premium Membership take so much thought and effort out of meal planning, you’ll be left with extra time on your hands. Consider the following:
-When you can plan an entire week of meals at once flipping tires .
-When your entire Grocery List and Pantry juggling with basketballs .
-When you can plan for Leftovers build this sweet bike set up at your desk .
-What will you do with all that extra time? Upgrade
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ETM Kitchen Gear: Slow Cookers
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- Thu, 12 Jan 2017 18:27:13 +0000
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-Cooking for yourself is a surefire path to better eating and enjoying a more nutritious, healthy diet. If you’ve never cooked before or you’re just not as comfortable in the kitchen as you’d like to be, this ETM Kitchen Gear series is for you. We’ll cover the basics of how to navigate recipes, and explore tools and techniques that will help you feel more confident about preparing your own meals. With a little practice, you could be saving time, money and creating dishes you’re proud of, all while eating well and working toward your goals.
-Our first edition explores Slow Cookers . These convenient plug in pots offer hands off cooking and minimal prep time, and can be used to create meals that satisfy just about any palate and diet plan. Plus, if you’ve never woken up to the smell of fresh Ratatouille or White Chicken Chili wafting through your home, you’re missing out!
-Purchasing a Slow Cooker
-6 quart manual slow cooker from Crock-Pot is a great place to start. (You can also get one with a locking lid on Amazon .) The size will ensure you can approach most slow cooker recipes without adjusting them and give you plenty of leftovers from one cooking session. The simple interface means fewer features to figure out and, overall, less to worry about. Once you fall in love with slow cooking, you can splurge on high end models with advanced settings, travel kits and even smart phone enabled controls.
-Using a Slow Cooker
-The best part about slow cooking is the freedom it gives you to do other things while it makes your food. Work, exercise, chores, sleep… as long as you have a timer set to unplug it when it’s done, you’re free to go about your business. Some recipes are as simple as adding protein, spices and liquid before putting the lid on, while others require minimal prep work such as chopping vegetables or pre-browning/sautéing/boiling certain ingredients. You’ll find a nice variety of crock pot and slow cooker meals in our Food & Recipe Browser to try out.
-Before and After Cooking
-Most slow cookers are designed to work as both cooking and storage vessels which is great for saving time, planning your meals and storing your food. Let’s say you want to make Slow Cooked BBQ Ribs , but the timing isn’t right at the moment. Just prepare the ingredients in the slow cooker, refrigerate overnight, then set it to cook in the morning. The only trick here is making sure the cooker warms up a little on the counter before setting it to cook. The same goes for when you’re done cooking – simply let the cooker and the food cool off a bit before tossing it in the fridge, or you might throw off your fridge’s internal temp.
-Now that you have some basic know-how, here’s a great recipe to try out – Slow Cooker Carnitas .
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-This is a perfect example of how simple slow cooker recipes can be. If you have a favorite slow cooker recipe, add it to our Food & Recipe Browser . Happy (slow) cooking!
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5 Approaches to Staying Motivated AFTER Real Life Sets In
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- Tue, 17 Jan 2017 16:21:04 +0000
- /blog/?p=186
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- these particular resolutions , but hey, if that’s the day you’re going to change things up for the better, awesome!
-So…
-How’s it going?
-Are you crushing your goals? If not, are you still on track? If not that either, do you still think about your goals every day?
-If your answer was “no” to anything above, it’s time to regroup. The energy and hype that surrounds the New Year doesn’t last forever. But you know what lasts much longer? A thoughtful, compassionate and flexible approach to change. Consider these five ways of approaching your long term goals the next time you feel your motivation waning.
-Write a Love Story
-You know that feeling when you’re utterly smitten with something and you can’t get it off your mind? Imagine how consistently you’d work toward your goal if you were just slightly obsessed with it, but in a good way! That giddy feeling waking up, the spring in your step, the daydreaming… Maintaining that light hearted, sparkly feeling about your goals, your journey and your progress can keep the experience from feeling like a chore. So, post notes on your fridge. Keep a little notepad with you to jot down your daydreams. Heck, start your own blog about it that celebrates your successes! The more you keep those feelings of affection for yourself and your journey kindled, the better.
-Think Flexible
-When plans go pear-shaped, flexibility is your best friend. There will be a million potential roadblocks and diversions on your path to success. The worst part is that all the preparation in the world can’t save you from them, but not a single one of them means the end of your journey. The best defense here is a flexible mind set that is prepared for disruptions and ready to pivot, pause or start over if needed. Perhaps your current meal plan didn’t account for a weekly trivia night at your local bar, or your in-laws showing up unannounced. Whatever the obstacle or setback, flexibility will keep you resilient and get you back on track quickly.
-Be Forgiving
-You bailed on your daily meal plan. You didn’t even check in to see what the ETM generator had in store for you today. Carbs, dairy, sugar, fats, and anything else you’ve been working to avoid or limit was fair game for a while.
-That’s fine.
-Yes, it’s all good. Just like the intermittent and unavoidable pockets of chaos that throw us off our game, being human comes with unavoidable realities including messing up and giving up. When it happens, the value of forgiving yourself and moving forward can’t be overstated. Brooding over failures and mistakes is a great way to keep yourself in one place (who wants that?) You’re human, and therefore, imperfect. Sh*t happens. Learn from it, praise yourself for the progress you DID make and keep going.
-Remember Perspective
-It’s unlikely you started off the year with a goal that screamed, “I’m lofty, outrageous and based entirely on fantasy! Good luck reaching me!” Hopefully your goal was based on making measurable and reasonable progress instead. This is the unsexy part of reaching goals – they can be boring to work on. Small steps add up to enormous gains, but only if they are repeated over and over again. This is where a healthy sense of perspective comes in. You’re not going to turn into a supermodel overnight. Following the right macros for one week will not turn you into a powerlifter. Don’t underestimate the power of the steps you take, even if they seem insignificant in the moment.
-Ask For Help
-This might be the most important approach of all, and perhaps the hardest to do. Reaching out for help is a sign of strength and devotion to your goals. Maybe your roommate/significant other keeps buying junk food or your coworkers just won’t stop bringing in donuts. Sometimes we need a little help from those around us to stay on target, and there’s nothing wrong with asking for it outright. Even on days when you’re not feeling psyched about putting in the effort any more, a word of encouragement is never far off. The entire team here at Eat This Much is always around to support you in your efforts. Questions, thoughts and stories of success or failures are always welcome.
-Keep working toward your goals; we believe in you!
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Eat This Recipe: Happy StirFRIDAY!
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- Fri, 17 Feb 2017 20:07:17 +0000
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-Welcome to the weekend everyone! You’ve no doubt worked hard to get here, so why not reward yourself with a meal that’s full of flavor, easy to make AND scales well for leftovers?
-Traditional stir frying can be traced back to the Han dynasty when folks started cooking thinly sliced pieces of food over very high heat using woks. While I’d like to own a real wok someday, and possess the kitchen set up to heat one properly (thus embracing the traditional Chinese cooking technique) my current stove top and 12 inch saute pan with sloped sides will do just fine for now.
-The trick to getting your stir fry as close to authentic as possible is in working with a fairly high heat that reaches everything in your pan so you need to slice your ingredients thin and avoid overcrowding. If you’re making a large quantity to eat throughout the week, or don’t have a large pan, just cook everything in batches. Don’t worry, the high heat will make it go quickly.
-Pair your stir fry with rice, quinoa, soba noodles, whatever your heart desires. It’s also great by itself. Now, go! Enjoy your stir fry and your well-deserved weekend! And if you have a favorite stir fry recipe you want to show off, tell us about it in the comments.
-Paleo Chicken Pepper Stir-Fry
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-Nutritional Info: One serving = 7.8g Carbs, 16.8g Fat, 55g Protein, 413.3 Calories
-Pork Stir Fry with Green Onion
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-Nutritional Info: One serving = 5.5g Carbs, 18.2g Fat, 24.9g Protein, 286.4 Calories
-Stir Fried Japanese Eggplant with Ginger and Miso Recipe
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-Nutritional Info: One serving = 28.8g Carbs, 14.7g Fat, 5.1g Protein, 249 Calories
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- A few words on planning better meals
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Don’t Miss Our Big Summer Sale
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- Thu, 01 Jun 2017 13:00:08 +0000
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- Summer Sale!
-For the next two weeks, we’re dropping the price of our Premium Membership by 20% on both our Monthly and Annual subscriptions. If you go for the Monthly subscription, it’s only $7.20 for your first month, but if you get a full year membership for only $47 , that’s less than $4 a month for the entire premium suite of meal planning features.
-Think of it this way – you could easily spend WAY more than $7.20 on one trip to a fancy coffee shop, but instead, you’re investing in a healthier you! Planning your meals around healthy diet goals not only improves your physical health, it can save you money in the long run by reducing food waste and trips to the grocery store.
-The real advantage of Eat This Much Premium
-Week Long Meal Plans – Knowing exactly what you’ll be eating throughout the week makes it much easier to plan, shop and cook your meals on your schedule.
-Leftovers – Eating a better diet doesn’t require cooking every day, and why should it? Our Leftovers feature reduces the time you spend in the kitchen by planning more than one meal out of each recipe, so what you cook tonight can also take care of lunch tomorrow.
-Grocery Lists and Pantry Management – Having a complete list of ingredients for all your recipes makes shopping a breeze, and with the Pantry feature, you can base your meal plans on what you already have in the kitchen.
-Instacart Grocery Delivery – Save the trip to the grocery store with Instacart Grocery Delivery. Your grocery list is automatically updated to match your meal plan, so with just one click, your list is sent to Instacart and your groceries could be at your doorstep in as little as one hour.
-When you add these features to the calendar tracking, restaurant meals, custom recipes, budget planning, and more, found in our Free Membership , you get a complete meal planning system that is perfectly customizable to your diet and fitness goals.
-Get your Eat This Much Premium
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- A few words on planning better meals
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Optimizing your ETM meal plans to use nonperishable ingredients
- Tue, 31 Mar 2020 06:55:15 +0000
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- With the quarantine and state-wide stay-at-home orders in full swing, a lot of us are stocking up on non-perishable ingredients, like dried beans, rice, and canned and frozen goods. You don’t have to expect an impending apocalypse for this to make sense — the fewer trips you make to the grocery store, the less you’re exposing yourself and others to possible infection.
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-Normally, Eat This Much draws from a database of over 5,000 recipes, but we also normally assume you can go grocery shopping and have a wide variety of options to choose from. Here’s how to limit your options to things that are more readily available.
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-Using recipe collections
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-We’ve created a couple featured collections that have lots of recipes based around nonperishable / canned goods [1] and frozen goods [2]:
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-Nonperishable ingredients (60 recipes): /collections/97698810613/ Frozen ingredients (50 recipes): /collections/58ff1b10565/ To use these collections, first hit the Follow button to add them to your list of saved collections (you’ll need to be logged in to ETM for this). Then hit the “Add to Meal Type” button, which will let you pick a Meal Type (like Breakfast/Lunch/Dinner) to add it to. What this does is add the collection as a “Recurring collection,” which will tell the generator to use these recipes more often in the meal plans. However, it will still incorporate recipes from the rest of our database, which brings us to the next step.
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-Then, head to the Recurring Foods page of the planner (here: /recurring-foods/ ), scroll to the meals you’re working on, and check off the box for “Only use recurring foods for this meal”. This will restrict the generator to only using specific foods and collections you’ve added here.
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-Once you’ve set that up, regenerate your week (or just some of your meals), and the generator will use your updated settings.
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-For more info on Recurring Foods, check out our FAQ page here: https://help.eatthismuch.com/help/setting-up-recurring-foods
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-Use the Pantry feature, get recipes using those ingredients
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-If you fill up your digital panty with the food you have in your house, the generator will give those ingredients some priority when generating your meals. If you want to restrict to only using your pantry foods, we have some features to help you pick out meal swaps or individual recipes. At the moment, we can’t restrict the week or day generator to using exclusively your ingredients – it’s not currently practical to generate days of macro-specific meals with a very limited set of ingredients, though this may change in the future.
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-We do have features to help you though – ETM can show you meal swaps that use only you pantry foods. Click the 3-dot menu next to a meal’s title, and then “List alternative meals.” This will show you a bunch of meal swaps that should still hit your macro targets (the top results being best fits), and you can choose to “sort by meals that use your pantry foods”. This will also show you how many ingredients you currently already have to make a meal.
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-Alternatively, you can find individual recipes that you can cook (currently a feature on the website only). Open up the food bank by clicking “Search foods” in the sidebar. Click the 3-dot menu and then select “pantry recipes”. This will let you view/search recipes sorted by the % of ingredients you have to cook the recipe.
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-For more tips, here’s our FAQ page on generating meals using your pantry foods: https://help.eatthismuch.com/help/can-i-create-meals-using-only-my-pantry-foods
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-That wraps up our tips – stay safe & responsible out there, and if you have any questions or suggestions, let us know at Support@EatThisMuch.com
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The new Recipe Clipper and Importer for Eat This Much
- Thu, 31 Aug 2017 06:20:10 +0000
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- Today we’re announcing a time-saving new feature on Eat This Much – Recipe Importing! This is a totally free feature, and everyone with an ETM account can use it. There are two ways to import a recipe:
-1. Use our new Chrome extension, the ETM Recipe Clipper . You can grab it here: Chrome Extension Page
-To use it, simply navigate to the page for the recipe you want to import, then click the carrot icon in your browser toolbar. It will load up the recipe in our editor where you can verify the imported info.
-2. Maybe you don’t use Chrome or don’t want to add the extension – you can import recipes via URL directly in the “Create new recipe” form . Simply copy and paste the recipe link to the menu at the top of the recipe form, then verify the imported info.
-The importing tools work on any recipe site that uses the standard Schema.org format on their recipe pages, which should be most. However! If you find a recipe site that you can’t import, you can always copy and paste the ingredients as text in our recipe editor , and we’ll automatically match them with ingredients in our database to calculate the nutrition. Again, all these features can be used with a free account. Once you import a recipe, the generator will use it automatically with a little priority over our own recipes. And with a premium account, you can crank things up to 11 by including your personal recipes in a weekly meal plan with a grocery list!
-We hope this helps you all get your favorite recipes into Eat This Much with a little less fuss, and helps streamline your lives just a little more.
-The Eat This Much team
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Kitchen Hacks: Making the Most of Frozen Foods
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- Fri, 17 Mar 2017 00:07:04 +0000
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- Which foods freeze the best? The reason we don’t just freeze all the excess food we buy is ice crystals. When there’s air on the surface of a food that’s freezing, the water inside the food is pulled out as the crystals form. Not only does this dehydrate and discolor the food, the crystals can do damage to the cellular structure of the food while they’re being formed, which ruins the texture. This is why delicate, high water content and blended or viscous foods (think creamy, like sour cream or cottage cheese) don’t stand up well to being frozen. Luckily there are plenty of foods that freeze well on their own with a little bit of preparation:
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-Poultry, pork, beef and fish all freeze and thaw well as long as they are prepped right. Make sure to take the meat out of its original packaging before freezing and work quickly to prevent it from warming up. Check the meat for bones and remove or pad with extra plastic wrap anything that might pierce your freezer wrapping. We recommend using plastic wrap, freezer paper (always waxy side facing the food) or wax paper as a first layer that will get as close to the meat as possible to block out air. For things like drumsticks or other irregularly shaped items, you might want to wrap each individually to ensure a tight seal. Once the first layer is on, wrap it in really tight in tin foil, or put it in a plastic freezer bag with a zip closure.
-If you’re going the freezer bag route, try any of the following methods to remove as much air from the bag as possible before closing it. For ground and boneless meats, push the contents of the freezer bag down to the bottom then roll the contents and the bag on itself, like a burrito, before closing the zip top. Don’t forget to flatten the contents out a bit before storing to ensure a quicker and more even freeze. If this method doesn’t get all the air out, zip the top closed but leave just enough room for a straw and suck the remaining air out. It might take practice to get the pull-straw-close-quickly move down right, but it’s worth it. (PRO TIP: Please don’t use this method on anything that has liquid or small particles in the bag. You definitely don’t want that in your mouth or lungs.)
-There’s also the water bath method, in which you submerge the freezer bag in water allowing the pressure to push out any excess air before closing it completely. Just make sure no water gets in the bag and the bag dries completely before putting it in the freezer. Lastly, there’s the tried and true vacuum sealer method. A worthy investment if it fits in your budget, but not really necessary if the other methods work for you.
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-The heartier the vegetable, the better it will hold up in the freezer, but don’t worry, there are ways to keep the more delicate ones from spoiling. Just keep in mind that your fresh broccoli or tomatoes won’t return from the freezer in their same state. They’ll still be great for cooking, but probably not for eating thawed. And unfortunately, veggies like celery, cucumbers, cabbage, lettuces and radishes don’t freeze well due to their high water content, unless you use them in a slaw or pickle them first, but that’s for another blog post. Delicate herbs like chives, basil and dill can be cleaned, chopped and frozen in an ice cube tray with either water or oil covering them.
-For the more sturdy veggies, freezer prep should include cleaning, cutting up into uniform pieces and either cooking until almost done or blanching quickly. If you’re not familiar with blanching, it’s when a food item is submerged in boiling water for only a few minutes then immediately placed in an ice water bath to cool off and stop the cooking process. Doing this kills bacteria, removes residue, and stops the enzymes that continue to ripen the vegetables after they’ve been picked or harvested. It also brightens the color of many veggies, which is a nice bonus.
-Vegetables like sweet potatoes, winter squash, beets and pumpkin should be cooked more thoroughly before freezing, while onions, raw tomatoes, peppers and zucchini don’t necessarily require blanching before freezing. This list from the National Center for Home Food Preparation provides blanching methods and times for a wide variety of vegetables. In addition to blanching, you might want to try tray freezing , during which the blanched vegetables are spread out on a cooking sheet to freeze before being put in a bag for longer term storage. This keeps the pieces of food separate while frozen and makes portioning them out a breeze.
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-Similar to vegetables, fruits follow a “sturdier is better” rule for freezing, but with a few exceptions, they’ll all come out of the freezer in decent shape for smoothies, baking and cooking. Citrus fruits don’t freeze well at all, and unless you intend to eat them frozen, grapes don’t stand up to freezing well either. For everything else, the same cleaning, drying and chopping, if needed, that applies to veggies works here. Bananas, apples, pineapple, melons, mangos and stone fruits like peaches, plums, cherries, etc., should be washed, peeled/pitted, cut and frozen using the tray method mentioned above. Smaller fruits like berries don’t require cutting and also do well with the tray freezing method.
-Don’t worry about cooking or blanching your fruits before freezing, unless you want to get into preserve making, but that is definitely for a separate blog post. Heavy duty freezer bags with zip closures are the best way to keep air out of your frozen fruit. PRO TIP: After using the tray method, pack yourself smoothie bags with pre-measured quantities of fruit and vegetables to toss right into your blender with plain greek yogurt for a quick and easy post-workout shake.
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-Unlike fruits and vegetables, there isn’t one blanket rule for whether or not a dairy product can be frozen successfully. Butter seems to freeze very well, but eggs left in their shells will explode in your freezer. Sour cream and yogurt will separate and get textured when frozen, but many block cheeses can be shredded or sliced before freezing to make thawing easier.
-Milk and cream can be frozen as long as there is room in its container to expand and you don’t mind shaking it after it has thawed. Once a Month Meals offers a good run down of various dairy products and their freezer viabilities, along with how long each item can stay frozen. Freezer bags that have had as much air removed as possible are the best way to freeze solid dairy products, like shredded cheese and butter, while the original containers for milk and cream will keep the contents air tight.
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-Remember that time you bought a nice load of whole grain bread only to find mold on it three days later? That feeling of disappointment can be avoided when you freeze your baked items. Loafs of bread, tortillas, muffins, pitas, bagels and pancakes hold up very well in the freezer as long as you don’t mind a little texture change when they thaw. Your sliced bread and bagels will be better off with a quick toast after they’ve thawed, and the tortillas, muffins, pitas and pancakes do well being reheated briefly in the oven. If you want items like sliced breads and stacked pancakes to separate cleanly while frozen, slip a piece of wax paper between each before wrapping it up. Zip close freezer bags and plastic wrap are the best ways to keep baked goods from drying out in the freezer. The only downside to freezing baked items is they tend to lose their shape when you remove excess air from their storage bag. This isn’t the end of the world as many breads and muffins gain a little shape back when heated.
-Rice and grains usually don’t require freezing to keep them fresh before they’re cooked, but once cooked, freezing is the best way to avoid throwing out uneaten portions. Make sure your rice, quinoa, barley, bulgur, couscous, etc., has cooled off before adding it to a zip top freezer bag. Flatten the grains out as much as possible and remove as much excess air as you can. Lay flat in the freezer to ensure it doesn’t freeze in a wonky shape that makes it hard to fit other foods around it. Thawing the frozen grains starts with running water over the freezer bag to loosen the contents, then heating the contents in a microwave safe dish, or adding them to a pot and cooking over low heat, adding a little liquid if necessary.
-Best Recipes to Freeze and Reheat
-Make ahead freezer meals can save so much time and money in your meal planning, you’ll wonder how you got by before hand. The best recipes to freeze are those that can be easily divided into specific portions and are made of ingredients that freeze well to begin with. What are your go-to freezer meals?
-Burritos and taco filling – Easy to prepare and divvy up into individual servings for quick thawing.
-Protein Breakfast Burrito – Nutritional Info: One serving = one burrito: 12.5g Carbs, 14g Fat, 14.8g Protein, 213.7 Calories
-Beef and Bean Taco Filling – Nutritional Info: One serving = 16.2g Carbs, 23.3g Fat, 25.6g Protein, 375.9 Calories
-Soups and Stews – Once you’ve made a full pot of these dishes, just split the contents up into freezer bags, label them and you’re good to go.
-Chicken Soup a la Greque – Nutritional Info: One serving = 20.9g Carbs, 11.1g Fat, 27.2g Protein, 290.6 Calories
-Chicken Stew – Nutritional Info: One serving = 10.2g Carbs, 6g Fat, 19g Protein, 170.4 Calories
-Burgers – These recipes can be frozen either before or after they’ve been cooked, though we recommend freezing them before they’ve been cooked for better flavor.
-Inside Out Bacon Burger – Nutritional Info: One serving = 2.7g Carbs, 24.2g Fat, 49.7g Protein, 427.9 Calories
-Apple Turkey Burgers – Nutritional Info: One serving = 20.4g Carbs, 7.6g Fat, 20.9g Protein, 227.1 Calories
-Delicious Black Bean Burgers – Nutritional Info: One serving = 31.7g Carbs, 5.3g Fat, 8.2g Protein, 200.7 Calories
-Pancakes – These are our Eat This Recipe picks for High Protein and Savory Pancakes , all of which freeze and reheat very well.
-Protein Oatmeal Pancakes – Nutritional Info: One serving = 64.1g Carbs, 2.9g Fat, 48.5g Protein, 459.4 Calories
-Savory Broccoli Pancakes – Nutritional Info: One serving =11g Carbs, 8.8g Fat, 8.5g Protein, 153.3 Calories
-Cinnamon Peach Cottage Cheese Pancakes – Nutritional Info: One serving = 20.9g Carbs, 8.7g Fat, 12.9g Protein, 210.8 Calories
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5 Easy Ways to Get More Fiber in Your Diet
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- Thu, 09 Mar 2017 21:44:44 +0000
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- studies connecting diets high in fiber to weight loss, positive connections have also been made regarding lowering cholesterol, regulating blood sugar and addressing a variety of digestive issues. Unfortunately, most people don’t hit the 25 – 35 grams of fiber recommended daily.
-If increasing the amount of fiber rich foods in your diet sounds like a hassle, you’re in luck. Eat This Much provides a setting in your Nutrition Profile specifically for hitting a fiber intake target. We also have an expansive Food Bank that lists the fiber content of hundreds of common foods and recipes. Now that you’re all out of excuses, check out these super easy ways to add more fiber to your diet.
-Ditch the white stuff
-Skip this in favor of something with more substance.
-White bread and white rice look and taste the way they do because they’ve been stripped of their fiber. Just look at the difference in grams of fiber per serving between a cup of white rice and brown rice . That’s a six fold increase of fiber you’re missing out on by not switching from white to whole grain. The same can be said for white and whole wheat breads, though the difference isn’t as big. When you’re out shopping, look for breads that are higher in fiber, like this one , or switch to a high fiber tortilla to mix things up.
-Plan fruit and veggies as your snacks
-Crudite – funny word for a great snack.
-Making high fiber foods a priority doesn’t have to mean eating salad for every meal. As cliche as it might sound, adding something as simple as raw carrot sticks as a snack to your meal plan can make a big difference. 1 cup of baby carrots brings over 7 grams of fiber to the table. Other high fiber snacks to you may not have thought of include raw jicama (6.4 grams per cup,) and raw pear (one medium contains 5.5 grams.)
-Eat more beans
-So many choices… so much fiber.
-Legumes are an excellent source of fiber and can be added as both main meals and snacks in your diet plan. We’ve talked about how awesome lentils are, in part because one cup provides over 20 grams of fiber. Chickpeas make a great snack , dip , and main dish all while offering 24.4 grams of fiber per cup. Split peas , though not technically a legume, provide over 16 grams of fiber per cup, cooked, and make an excellent soup. Beans are also a high protein alternative to lean meats if you’re looking to add more vegetarian dishes to your meal plan.
-Blend flax and chia seeds into your shakes
-The tiny seed that packs a ton of nutrition.
-Your basic protein shake is a fantastic choice post workout or when that afternoon snack attack hits, but it’s also a missed opportunity to boost your fiber. Flaxseed and chia seeds provide 2.8g and 4.1g of fiber, respectively, in each tablespoon. All you have to do is spoon it into your blender or shaker before mixing and you’re instantly getting more fiber. If you really want to boost your shake, adding a tablespoon of psyllium husk will do the trick at 13.5 grams, but remember to drink a lot of water when you do this to ensure you don’t experience any, um, irregularities in your day.
-Stop drinking “smoothies.” Don’t let the blueberries fool you…
-These “healthy” smoothie and juice alternatives to soda are a big mistake , as we’ve mentioned before. Yes, even the “more nutritional” green ones won’t do a lot to make your diet more complete. First, the commercially produced ones are usually loaded with sugar. They boast being full of fruits and vegetables, but if you’ve ever had a drink of kale or spinach juice, you know they taste NOTHING alike. Second, most of these remove a lot, if not all, the fiber before bottling them, which robs you of their nutritional value. Skip these drinks in favor of eating your fruits and veggies. If you absolutely can’t go without your smoothy, make them at home, make sure they are a balance of fresh fruits and vegetables and keep your calorie targets in mind. The calories and sugars in fruits can add up quickly, so if you wouldn’t eat an entire pineapple in one day, it’s best not to drink one either.
-In conclusion
-Adding more fiber rich foods to your diet can be as simple as swapping out or introducing a few new items in your meal plan. The first step to success here is tracking how much fiber you’re already getting so you know exactly how much more to add. You may not start reaching your fiber target consistently right away, but just adding one extra serving of fruit or veggie a day will make a big difference.
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9 Foods That Build Muscle
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- Mon, 27 Feb 2017 23:28:33 +0000
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- First , the more muscle you have, the higher your resting metabolic rate. Building and maintaining lean muscle mass means you’ll burn more calories doing nothing. Who doesn’t love getting something while doing nothing?
-Second , building muscle reduces your risk of injury in the short run and reduces your risk of developing osteoporosis later in life. Think of it as an insurance policy for your body as you age.
-Third , feeling and looking stronger will probably make you a happier. Lifting heavier weights, moving your own furniture, carrying all your groceries in one trip and seeing muscle tone develop can all do great things for your confidence and self esteem.
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-<– A quick word about this guy. Lifting weights and eating to support your muscles alone WON’T make you look like him. If you’re a woman, you probably don’t have enough testosterone to support such mass, so please, don’t let images of bulky or manly physiques scare you away from strength training and eating well. On the other hand, if this is your goal, you might need genetics on your side in addition to a strict diet and exercise regimen. Don’t get down on yourself if you never get there.
-Now, let’s talk about the best foods to add to your meal plan if you want to help keep your muscles strong. The idea here is to fuel your body with the protein (more specifically, amino acids), fats and complex carbohydrates that are most likely to help your muscles rebuild after a workout.
-Nonfat Greek Yogurt
-Boneless Skinless Chicken
-Eggs frittatas ?
-almonds , pistachios and peanuts that are unsalted for a quick, convenient, muscle supporting snack.
-Cottage Cheese
-Spinach studies done that link the nitrate found in spinach to faster, stronger muscle responses.
-Salmon
-Quinoa
-Grass Fed Beef
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Curb Your Cravings: 7 strategies to keep your diet on track
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- Tue, 21 Feb 2017 21:16:20 +0000
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- Food cravings are the worst. They sit at the top of my “Most Annoying Diet Challenges” list, along with delayed onset muscle soreness and intermittent absence of motivation. Thanks to biological and social factors, cravings are almost impossible to avoid. Our bodies want to keep our weight and composition within a set range, food ads are everywhere, and so many social gatherings revolve around eating food. No wonder cravings hit so hard as soon as we start changing our diets.
-So what are we supposed to do? Instead of rewiring our brains and adopting a hermit lifestyle, we can defend ourselves with a little advance planning and extra awareness about why and when cravings hit the hardest. Whether you’re goal is to lose weight, gain muscle or just stop eating crappy foods, these seven strategies will help you keep your diet on track.
-We’ve all been there. That blind, “hangry” state where it’s been way too long since your last meal and suddenly that gas station hot dog looks like a good idea. When your body is this low on fuel, it may signal a craving for sugar or other simple carbohydrates because those are the fastest way to get glucose back into your system and recover your energy levels.
-Strategy: Keep an eye on your hunger level. The hungrier you get, the harder it will be to make wise choices about what you’re eating. To avoid getting too hungry, increase the number of meals per day in your Eat This Much planner. You’ll still get the same number of calories to hit your goal, but more meals ensures you won’t go too long without at least having a snack.
-Many times, our thirst manifests itself in the form of hunger. You can thank your hypothalamus for this one as it’s the portion of the brain responsible for regulating thirst and hunger. When that thirst signal is mislabeled, you’ll end up grabbing a snack instead of a glass of water.
-Strategy: Drink water throughout the day, especially if you drink caffeinated beverages. How much water, exactly, depends on your body composition and diet, but six to eight glasses is a good starting point. Drink more if you have a steady workout routine. If you find it tough to remember, carry a reusable water bottle with you.
-Being tired is a surefire way to suffer from cravings. When you’re low on energy, your brain turns to a reliable and quick boost – easily digested calories (think sugar and simple carbs.) There’s also the matter of having enough energy to make better meal choices. It’s much easier to order take out or hit a drive-thru than it is to cook a wholesome meal when you’re exhausted.
-Strategy: Make getting enough sleep as high a priority as your new diet goals. Your body will reward you with more energy and a clearer head when it comes to making meal choices.
-Everything we eat can have an impact on how we feel, for better or worse. If your diet is comprised mostly of carbohydrates, you may find yourself on an energy rollercoaster, one where the highs feel great, but the lows hit fast and are filled with urgent cravings for snacks, sugar, etc. A diet out of balance like this will leave you feeling more susceptible to cravings more often.
-Strategy: Add more protein to your diet in the form of lean meats, nuts, legumes, dairy, whey and soy. Protein doesn’t cause a rapid release of glucose in the bloodstream the way carbohydrates do, so you’re more likely to feel full for longer and avoid the crash in energy. As long as you’re not allergic, keeping a few almonds/walnuts/peanuts on hand is a great way to add protein on the go.
-There’s a reason why a plain bagel with jam is often more appealing than a bowl of lentil soup. Your body knows where it can get the quickest, easiest boosts of energy from food, so it creates cravings for simple carbohydrates and sugars. Too bad this is guaranteed to keep you stuck on the energy roller coaster, just like a lack of protein will.
-Strategy: Identify high fiber foods and incorporate them into your diet. Much like protein, fiber is a slow burning superstar that enhances the feeling of satiety and helps balance out blood sugar levels. The easiest place to find fiber is in fruits and vegetables, which you already know you should eat more of.
-Sometimes a craving hits because you’re a human being. Our best intentions to stick with a strict diet regimen can lead to feeling deprived and bored. If you’ve denied yourself anything sweet or fried or salty for far too long, you could end up haunted by cravings all the time. Allergies and doctor’s orders aside, no single food or food group should be completely off limits, or you may find yourself succumbing to serious cravings for it.
-Strategy: Indulge every so often and with mindfulness. Yes, it’s possible to reach your diet and nutrition goals while enjoying ice cream here and there. The same goes for chocolate, hot wings, beer, cookies, etc, as long as you don’t go overboard on the portions AND keep your indulgences rare. Eating these foods mindfully will help you enjoy them more and make them feel like more of a treat.
-7) Plan Your Meals!
-As good ol’ Ben Franklin said, “By failing to prepare, you are preparing to fail.” Trying to reach a diet goal without a plan is like driving across the country without a map: you might make it there eventually but you’re likely to get turned around and even lost along the way. Not knowing what you’re having for lunch can easily turn into, “Sure, fried chicken sounds good,” or, “I’ll just order something, whatever,” when you’re hungry, stressed or tired.
-Strategy: Align your meals to your goals in advance, as often as possible. This will ensure you can easily stay on track when cravings hit because you’re taking the brain-work out of the equation. You might want to eat an entire pizza for dinner, but when you have Hearty Beef Stew waiting for you after work, the choice becomes infinitely easier. If you haven’t already, see how easy meal planning can be when you use Eat This Much .
-What do you get cravings for and how do you stay the course when they hit? Tell us in the comments below!
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5 Approaches to Staying Motivated AFTER Real Life Sets In
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- Tue, 17 Jan 2017 16:21:04 +0000
- /blog/?p=186
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- these particular resolutions , but hey, if that’s the day you’re going to change things up for the better, awesome!
-So…
-How’s it going?
-Are you crushing your goals? If not, are you still on track? If not that either, do you still think about your goals every day?
-If your answer was “no” to anything above, it’s time to regroup. The energy and hype that surrounds the New Year doesn’t last forever. But you know what lasts much longer? A thoughtful, compassionate and flexible approach to change. Consider these five ways of approaching your long term goals the next time you feel your motivation waning.
-Write a Love Story
-You know that feeling when you’re utterly smitten with something and you can’t get it off your mind? Imagine how consistently you’d work toward your goal if you were just slightly obsessed with it, but in a good way! That giddy feeling waking up, the spring in your step, the daydreaming… Maintaining that light hearted, sparkly feeling about your goals, your journey and your progress can keep the experience from feeling like a chore. So, post notes on your fridge. Keep a little notepad with you to jot down your daydreams. Heck, start your own blog about it that celebrates your successes! The more you keep those feelings of affection for yourself and your journey kindled, the better.
-Think Flexible
-When plans go pear-shaped, flexibility is your best friend. There will be a million potential roadblocks and diversions on your path to success. The worst part is that all the preparation in the world can’t save you from them, but not a single one of them means the end of your journey. The best defense here is a flexible mind set that is prepared for disruptions and ready to pivot, pause or start over if needed. Perhaps your current meal plan didn’t account for a weekly trivia night at your local bar, or your in-laws showing up unannounced. Whatever the obstacle or setback, flexibility will keep you resilient and get you back on track quickly.
-Be Forgiving
-You bailed on your daily meal plan. You didn’t even check in to see what the ETM generator had in store for you today. Carbs, dairy, sugar, fats, and anything else you’ve been working to avoid or limit was fair game for a while.
-That’s fine.
-Yes, it’s all good. Just like the intermittent and unavoidable pockets of chaos that throw us off our game, being human comes with unavoidable realities including messing up and giving up. When it happens, the value of forgiving yourself and moving forward can’t be overstated. Brooding over failures and mistakes is a great way to keep yourself in one place (who wants that?) You’re human, and therefore, imperfect. Sh*t happens. Learn from it, praise yourself for the progress you DID make and keep going.
-Remember Perspective
-It’s unlikely you started off the year with a goal that screamed, “I’m lofty, outrageous and based entirely on fantasy! Good luck reaching me!” Hopefully your goal was based on making measurable and reasonable progress instead. This is the unsexy part of reaching goals – they can be boring to work on. Small steps add up to enormous gains, but only if they are repeated over and over again. This is where a healthy sense of perspective comes in. You’re not going to turn into a supermodel overnight. Following the right macros for one week will not turn you into a powerlifter. Don’t underestimate the power of the steps you take, even if they seem insignificant in the moment.
-Ask For Help
-This might be the most important approach of all, and perhaps the hardest to do. Reaching out for help is a sign of strength and devotion to your goals. Maybe your roommate/significant other keeps buying junk food or your coworkers just won’t stop bringing in donuts. Sometimes we need a little help from those around us to stay on target, and there’s nothing wrong with asking for it outright. Even on days when you’re not feeling psyched about putting in the effort any more, a word of encouragement is never far off. The entire team here at Eat This Much is always around to support you in your efforts. Questions, thoughts and stories of success or failures are always welcome.
-Keep working toward your goals; we believe in you!
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How Keeping A Weekly Food Journal Can Help You Lose Weight
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- Tue, 05 Jul 2016 20:50:00 +0000
- /blog/?p=121
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- I ask that you question this for a moment. If you use a meal planner, you’ll come find that it can easily double as a weekly food journal and help guarantee that you see results. And really, what’s more important than that? Isn’t a few more minutes added to your day each week worth the assurance that you get results from your weight loss plan?
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-Studies have proven that using a weight loss journal will pay off. One study for instance, published in the American Journal of Preventive Medicine noted that of the 1,685 overweight or obese people studied for a six month time period, the most powerful predictor of whether or not they lost weight was how many days they use their journal to record their food intake(1).
-Likewise, another study that was published in 2008 by the Kaiser Center for Health and Research in Portland, Oregon noted that of the 1,700 people participating in the study, those who kept a food diary for six months lost twice as much weight as those who didn’t journal their meals(2).
-Why are food journals so powerful? Let’s look at the reasons these help and how you can get started with your own.
-Greater Awareness Of Food Choices
-The first big reason why using a food journal can help you skyrocket your success rate is because it makes you more aware of the food choices you’re making. When you know that you have to write down what you eat, you might think twice about going in for that slice of pizza for dinner.
-In essence, a food journal is a great accountability tool that will help constantly remind you that you should be eating healthier.
-As your food journaling continues on, you might come to find that you don’t want to ‘ruin’ your good history of eating so well for so many days by indulging in a food you shouldn’t.
-Ability To Track Trends/Changes
-The next reason a food journal is so powerful is because it allows you to track trends and/or changes in your progress. If you are eating at a certain calorie level for instance with a certain ratio of macronutrients (carbs, proteins, and fats) and notice an exceptionally good rate of weight loss, you can then use this to help form your plan going forward.
-If you make a few changes and notice that you aren’t seeing as good of results, it’s easy to revert back to the former plan you were using since you have it all written in your journal.
-If you are never journaling, unless you have a very good memory, doing this will be next to impossible.
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-Identifies Food Intolerances
-Another way that a food journal can help you is with identifying food intolerances. If you also report how you feel after each meal and/or snack that you eat, you can note trends in symptoms related to food intolerances.
-For those who are constantly feeling bloated, gassy, or having digestive upset, you may be able to pinpoint your trigger food.
-Then, by eliminating this from your plan, you can feel that much better as you go about your day to day lifestyle.
-In addition to discovering food intolerances, you may also come to see which foods simply agree with your body the best, giving you lasting energy without making you feel weighed down.
-So as you can see, there are many advantages to using a food journal.
-The Challenges With Meal Planning And Food Tracking
-Now, like most things in life, no matter how great something is, there is almost always a challenge to it.
-The first big challenge to meal planning and food tracking is the time and effort it involves. Some people are already so busy they hardly have time to worry about food preparation itself, never mind writing down what they are eating.
-The good news is that this is easily resolved however. For instance, if you use a site such as EatThisMuch.com’s meal planner , you will get a listing of exactly what you are to be eating each and every day of the week, so it acts as your food journal as well.
-The second obstacle that some people struggle to overcome with food journaling is figuring out the calories and macros of all the foods they are eating. It’s one thing to simply write down the foods and serving sizes you are eating (which is helpful to a degree), and quite another to list how many total calories and grams of proteins, carbs, and fats you ate for the day.
-The more details you include in your food journal, the more complete it’s going to be and therefore, the more helpful it will be for you.
-Again, using a meal planner like Eat This Much helps take this obstacle out of the way. The plan will list for you all the nutritional stats, so you have that information instantly at your fingertips.
-More than anything, figuring out this information on your own can be extremely time consuming, so having these all laid out for you is something you will really come to appreciate.
-So there you have the main reasons why you should be utilizing a good meal planner and food journal. It’s one of the best tools to guarantee that all the hard work and effort you put in with your diet pays off and you see the long-term results that you’re looking for.
-References http://www.ajpmonline.org/article/S0749-3797(08)00374-7/fulltext
-2. Kaiser Permanente Study Finds Keeping a Food Diary Doubles Diet Weight Loss.https://share.kaiserpermanente.org/article/kaiser-permanente-study-finds-keeping-a-food-diary-doubles-diet-weight-loss/
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7 Effective Hacks To Curb Your Food Cravings
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- Tue, 14 Jun 2016 15:00:55 +0000
- /blog/?p=115
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- Everyone deals with food cravings from time to time. The unfortunate truth however is that some people deal with these far more than others.
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-If you aren’t careful and learn how to get these food cravings under control, they could essentially cause you to detour off your diet plan completely.
-The good news is with a few tried and true tricks, you can put these food cravings behind you.
-Here are 7 effective hacks to curb your food cravings.
-1. Check Your Meal Frequency
-If you are experiencing food cravings multiple times a day, every day, you’ll want to check your meal frequency. Are you eating enough in the morning hours? Are you eating a good-sized lunch?
-If you don’t eat much food until dinner, this could be the exact reason you’re experiencing the food cravings like you are.
-Focus on eating more for breakfast and lunch and that may help you put these cravings aside. If you let yourself get too hungry, your body will produce these cravings to try and prompt you to eat. What’s worse is that if you do finally give in, you’ll have lost almost all control over your food consumption.
-2. Assess Your Total Calorie Balance
-In addition to looking at your meal frequency, you’ll also want to take a closer look at your total calorie balance. If you aren’t eating enough food throughout the day, that too can also spark food cravings.
-While it’s definitely understandable that you’ll need to be on a reduced calorie diet plan to see weight loss results, remember that going lower and lower with your calories is not always better.
-Focus on a moderate calorie deficit if you are suffering from severe food cravings and you might just find that clears up the problem.
-3. Start Hydrating
-Lack of hydration is another factor that can lead to food cravings if you aren’t careful. Often, when you want something to eat, what you really just need is something to drink instead.
-Try this trick. Next time you experience a food craving, drink a tall glass of ice cold water. Then wait ten minutes. Is your food craving still there?
-Often you’ll find that once this time has passed, your mind has moved on and the craving is gone.
-4. Chew Peppermint Gum
-Another good way to combat cravings is to chew a piece of peppermint gum. This works in two different ways. First, it gives you something to chew on. sometimes, it’s not an actual food craving you’re experiencing, but rather, you just want to be eating something. The gum can help provide a solution.
-Second, peppermint in itself has shown to help suppress appetite and reduce food cravings, so you’ll get that benefit as well.
-Just as you wouldn’t eat a food you crave right after you brush your teeth (as the two flavors do not mix well), you’ll find that as you chew the gum, the desire for that food begins to lessen.
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-5. Think Up Smart Substitutes
-If it’s one specific food craving that you are constantly fighting throughout the day, it might just be time to think up some smart substitutes. For instance, if you are craving pizza, consider preparing your own healthier variety by smearing a toasted English muffin with some tomato sauce and oregano and then laying on top some veggies, chicken, and some low fat cheese. Place it under the broiler and you’ll have your own home made variety of pizza all ready. While it may not taste exactly like the real thing, it’ll still be quite close and will help take that craving away.
-Likewise, if it’s ice cream you crave, try topping some plain low fat Greek yogurt with some fresh berries, slivered almonds, and a few dark chocolate pieces. Again, it won’t be totally the same as some creamy soft serve ice cream, but it will be close enough that it should help you manage the craving.
-6. Avoid Artificial Sweeteners
-One thing that you may want to think about and possibly avoid is using too many artificial sweeteners. While you may think that you are doing a good thing adding these to your diet as then you can eat sweet tasting foods without the calories and sugar, the problem is that by doing so, you could be doing more harm than good.
-When you are eating plenty of these artificial sweeteners, you are keeping that ‘sweet taste’ in your mouth. So in essence, you are going to continue to want to have more and more of those sweet tasting foods, thus keeping the cravings in place.
-If you instead avoid all things sweet (other than naturally sweet foods like fruit), you’ll be able to stamp out your desire for sweet tasting foods better, thus getting past the craving once and for all.
-Plus, many artificial sweeteners come with unwanted side effects so by cutting them out of your plan, you may just be able to side-step those as well.
-7. Plan A Cheat Meal
-If you don’t already plan to have cheat meals in your diet, this is something that you’ll definitely want to consider. A well timed cheat meal can work great to help keep you on track and combat food cravings so that you can stick to your diet the rest of the time.
-The trick with cheat meals is planning them well in advance and being able to get right back on the diet plan once they are done. If you let the cheat meal turn into a cheat week, then you are going to have problems.
-Instead, plan out a cheat meal, enjoy it, and then get right back on track. This can help to boost your metabolism in the short term so that cheat meal could actually do the trick to keep you seeing ongoing success with your weight loss plan.
-It’s one of the best strategies to help combat a progress plateau.
-There you have seven great tips that you can use to help combat food cravings and better stick to your diet plan. Be sure that you are making use of whichever one of these you feel will work best in your plan and lifestyle and you will be on to seeing the success that you desire.
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5 Techniques That Work For Making A Sustainable Change In Your Diet
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- Thu, 09 Jun 2016 15:00:24 +0000
- /blog/?p=103
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- The week starts off just as you expected. You followed your diet to the letter and started seeing changes already taking place.
-Feeling accomplished, you know this is the time you will finally reach your goals.
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-Fast forward two weeks. Now it’s an entirely different story. You’ve cheated on your diet plan more times than you’d care to admit and the scale has stopped moving completely.
-Fed up and frustrated, you drown your sorrows in a pint of Ben & Jerry’s. Perhaps you are just not cut out for this dieting thing.
-Hold up. The problem here is not your diet. It’s your mentality surrounding your diet – or diets as the case probably is.
-If you diet and attempt to change everything about your life at once, you stand a very little chance of actually seeing success. What you really need here is a mindset shift.
-You need to stop searching for diets and instead, look for strategies that you can use that work in your life as it is. Think about it for a minute, when you go on a diet plan, chances are, everything changes. You’re now cooking five times a day rather than three and you’re eating at times you previously couldn’t.
-You’re also missing out on your Friday night dinner with your two best friends because your diet will not permit you to dine in a restaurant.
-With all of this happening, how do you ever expect to stay the course on the plan? It’s simple. You won’t.
-What you need to do instead if you want to see success is stop focusing on this complete overhaul of all that you know and instead, focus on building good habits, one at a time.
-A habit is something that you do automatically without thought. So, the more you make these smart choices as your habits, the easier it will be to get them to ‘stick’ over time.
-And, by choosing to focus on just one at a time (rather than a dozen), you greatly increase the chances of success.
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-Research in the field of Change Psychology showed that if you add one new behavior change to your life and do it each and every day for 2-4 weeks, you have an 85% chance of success? BUT, if you add two new behavior changes to your life, that success rate falls down to 35%. And, if you are extra ambitious and try and do three things at once, well now you can bank on less than 10%.
-Seeing success with your diet all comes down to making lifestyle changes and forming habits that stick slowly. This is not a race (and those who think it is, will never come out ahead).
-So what can you do to ensure that you see results and come out ahead? Here’s your five-step game plan.
-Step 1: Choose one simple, easy change to implement.
-First, choose one simple change that you are confident you can implement. This change for instance could be adding one piece of fruit to breakfast to help meet your five to ten a day. Or, it might mean going to Eat This Much and entering your information to find out how much food you need to eat each day. By tracking your intake, you can help build the habit that will lead you to success.
-Step 2: Be mentally prepared for the hard point.
-Now, at some point during this process, things are going to get hard. Really hard. Be prepared for this. Know that if you push through, it will get easier.
-With every behavior change, you will likely feel some resistance, usually around the 5-7 day mark.
-Step 3: Get rid of on or off thinking.
-It’s time to get rid of the notion that this change is temporarily. As you adopt this new lifestyle change (or habit), start thinking about it in terms of being a permanent change to how you live your life.
-The sooner you start viewing it as something that will last forever, the sooner the notion of potentially stopping will disappear from your mind.
-Step 4: Practice, practice, practice.
-As much as possible, practice that new habit as often as you can. Repetition here really matters and can ensure that it becomes a healthy new habit you are successful at.
-At the same time, if something happens and you miss out on it once or twice, don’t stress. You aim to practice, not achieve perfection.
-Step 5: Focus on the behaviors you are doing.
-Want a secret to make everything seem easier? Stop thinking about what this change will lead you to and instead, think about the behaviors you are doing. Focus on that and the rest will fall right into place.
-By taking it one step at a time, you prevent the chances of feeling discouraged when you see how far off your long-term goal may be. Too many people find they feel like quitting when they don’t get the instant gratification they are looking for, but if you are only focusing on the day by day, you will get the feeling of success at the end of each day if you’ve done what you’ve set out to do.
-So there you have the five steps you should be taking on a regular basis to make any new habits you implement to become lifestyle changes that last for good. If you truly want to succeed with your weight loss diet, you’ll want to focus on building the habit of tracking your calorie and macronutrient intake on a site like EatThisMuch.com . You can also get full meal plans here as well, so by making the habit of using those plans consistently on a daily and weekly basis, you can find yourself on the path to maximum success.
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8 Ways You Can Incorporate Eating Healthy Into Your Diet Meal Plan
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- Mon, 06 Jun 2016 15:03:31 +0000
- /blog/?p=87
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-Rather than doing a complete diet overhaul, which will only get very frustrating for many people, consider making small changes here and there. By looking at the various ways that you can incorporate eating healthy into your diet meal plan, you can get on track to results.
-And the best part is you’ll hardly even notice the changes.
-Let’s look at eight things that you should start doing immediately.
-1. Add Vegetables To Every Meal
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-The first fast and easy way to make sure you’re eating healthy is to start by including at least one vegetable with each meal you prepare.
-Having eggs for breakfast? Add a few diced peppers to your omelet. Serving grilled chicken for lunch? Steam some broccoli to go with it.
-Even during your snacks you can serve a few chopped carrot sticks for added nutrients and fiber.
-Vegetables should be a part of every healthy eating plan as they’re so low in calories and filled with wholesome nutrition.
-2. Get Grab-And-Go Fruit For Snack Options
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-Speaking of snacks, this is another opportunity to get healthy food into your diet plan. Rather than snacking on conventional high calorie items that are very processed and full of sugar, why not try fruit?
-There are many ‘grab and go’ fruit options that will fit the bill perfectly, giving you the wholesome nutrition that you need. Apples, oranges, bananas, pears, and peaches all work beautifully and will ensure that you’re not going to be hungry a few hours after you consume them.
-3. Prepare Your Own Health Smoothies
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-It’s also a smart idea to prepare your own health smoothies whenever you can. Rather than ordering from your local smoothie bar, which easily packs in a huge serving of sugar, try your own home made version.
-Try a Strawberry Protein Smoothie by blending together some rice protein powder, water, raw strawberries, and a little almond butter.
-You’ll have a nutrient dense smoothie in seconds that can easily replace a snack at any point during the day.
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-4. Serve Salad As An Appetizer
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-It’s also a wise move to serve salads as an appetizer whenever you can as well. Rather than snacking on something high calorie before dinner or eating bread, which is what most people do alongside their meal, try some fresh greens.
-These are so low in calories you don’t even need to count them in your day (do be sure that you count the dressing they are served with however!) and will also provide a powerful source of antioxidants.
-Prepare large bowl of salad and eat it throughout the week, cutting back on how much total prep time is needed.
-5. Swap Sandwiches For Pitas
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-Another great way to incorporate healthy eating into your diet plan is to trade out your usual sandwich for a pita instead. While sandwiches can be made healthy, the problem is that it’s hard for them to contain as much nutrient-packed vegetables as is ideal.
-Instead, try a pita. You can stuff a great dose of vegetables into a pita pocket along with your lean source of protein and you’ll typically get fewer carbohydrates with this option as well. Check out these healthy Broccoli Tofu Pitas .
-Be sure to choose a whole wheat pita and you’ll also get more fiber there as well.
-6. Add Homemade Salsa To Everything
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-If there’s one condiment that you want to have in your diet plan, salsa is it. Home made salsa is perfect as it’s loaded with antioxidants and fiber from the fruit and/or vegetables it contains.
-Plus, it works great with just about everything. You can serve it on top of a baked sweet potato, add it on top of your grilled protein source, or even add it alongside the scrambled eggs that you made for breakfast that morning.
-Take some time on a weekend to prepare your homemade salsa and it’ll last you for a few weeks ahead as it easily keeps well in the fridge.
-7. Add Lemon To Water
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-One major part of eating healthy that you must be considering is proper hydration. Most people put all their attention towards the foods they are eating, which is good, but if you aren’t drinking enough or are drinking the wrong liquids, it can have a very detrimental impact on your progress.
-You simply can’t go wrong with water as far as your nutrition is concerned. Water is pure and healthy for the body and will help cleanse your system, removing any excess toxic build-up.
-If you grow tired of plain water quite quickly, consider adding a few slices of lemon to a pitcher. Let it sit for a few hours and you’ll have a refreshing beverage on your hands.
-The added benefit of this is that lemon will actually help to alkalinize your body, which offers a number of excellent health benefits.
-8. Stir-Fry On Busy Weeknights
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-Finally, the last habit you’ll want to get into to ensure that you are bringing healthy eating into your life is to stir-fry on the busy weeknight’s. If you only have a few minutes to cook, stir-fry’s are excellent as they can be made in a matter of minutes and are a great way to bring your total vegetable intake up.
-Simply dice some fresh vegetables (or use pre-cut if you are really busy) and stir-fry them in a little olive oil, some low sodium soy sauce, and some freshly minced garlic and ginger.
-Add whatever protein source you desire and then serve this, such as the Chicken Stir Fry , all as-is if you are reducing your carb intake or over a bed of brown rice.
-So there you have eight simple steps to bring healthy eating into your diet meal plan. Use these tips and you’ll be on track to eating better.
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Stop Making These Poor Decisions On What To Eat For Weight Loss
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- Mon, 23 May 2016 15:00:29 +0000
- /blog/?p=66
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- Many new to weight loss have the best of intentions and put forth a high amount of effort, but fail to see the results they desire simply because they are making some poor decision along the way.
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-When it comes to weight loss, what you eat and how much you eat are the two key factors determining success.
-Sometimes, you may think a food is healthy and will support your weight loss goals, but in reality, that just isn’t the case.
-Let’s look at six poor eating decisions when aiming for weight loss .
-1. Yogurt
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-Does your mid-morning snack consist of yogurt? Many dieters figure this is a great weight-loss friendly choice because it’s contains some protein, offers a good dose of calcium, and usually comes in around the 100-150 calorie mark.
-But, take a good look at the sugar content of that yogurt. If it’s a regular variety (especially if it’s fruit flavored), it’s quite easy to take in 15-20 grams per serving.
-This is simply far too much for anyone seeking weight loss results, so it’s time to put that tasty yogurt back on the shelf.
-If you must have yogurt, opt for a low fat plain Greek yogurt and add some fresh berries for extra flavor. That’s a far superior snack option that will promote safe and healthy weight loss results.
-2. Fruit Juice
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-Fruit juice is another very poor eating decision if weight loss is your goal. Once again, many people think this is a smart option because it’s made from real fruit. In fact, some fruit juice varieties even contain the pulp.
-Surely it must be healthy?
-The issue with fruit juice is first, it lacks the fiber that’s found in whole fruits. As someone seeking weight loss, fiber is your best friend because it stabilizes blood glucose levels and will also help ensure that you are keeping your hunger in check.
-Second, fruit juice is a highly concentrated source of calories. Take your average glass of orange juice for instance. You’ll easily total 100-150 calories per glass, which is the equivalent to three medium sized oranges.
-Which would cause you to feel more full? Three oranges or that glass of juice? Most people wouldn’t even finish three oranges before getting full.
-Always opt for real fruit. You simply can’t go wrong there.
-3. Protein Bars
-
-The next one to take note of and be careful about are protein bars. Most of these tend to be nothing more than glorified candy bars. Sure, they will give you 15-20 grams of protein per serving, but with that, they usually pack in 200-300 calories, 5-15 grams of fat, and may also contain 10-25 grams of sugar as well.
-It’s simply too much for someone seeking weight loss results.
-While there are a few protein bars on the market that are very low in sugar and would be safe options, for the most part, cut these out. Really be careful about reading any labels of protein bars you are thinking of consuming to ensure that you aren’t taking in extra sugar that you just don’t need.
-4. 100 Calorie ‘Snack Packs’
-
-Which now brings us to our next eating mistake – 100 calorie snack packs. The nice thing about these is that they are portion controlled. For the most part, 100 calories isn’t going to put too much of a dent in your daily diet plan (provided of course, you don’t eat 3-4 snack packs at once!).
-But the real issue with these is that the foods you are getting in this snack pack simply aren’t healthy. Usually it’s foods like chocolate covered pretzels, chips, crackers, and so forth.
-
-So even though the calories may line up, you aren’t getting good nutrition from these foods and worse, they could be spiking your blood sugar levels, setting you up for a crash and to experience ongoing hunger shortly after eating that food.
-If you want a 100-calorie snack, try an apple or a banana. These are Mother Nature’s portion controlled treats that will satisfy your sweet tooth at the same time.
-5. Frozen Dinner Meals
-
-Frozen dinner meals are the next thing on the list to be extra careful of. Here again, usually they will only contain around 250-300 calories, so they may seem weight loss friendly, but the problem is they typically don’t give enough total protein to support your lean muscle mass (and any workouts if you are doing them!) and they lack dietary fiber from wholesome vegetables.
-Instead, what you get is a small dose of some sort of protein, some noodles, a bit of sauce, and maybe a vegetable or two. It’s hardly a meal you’ll feel full after.
-Most often if you eat a dinner meal, you’ll find yourself reaching for a snack about an hour later anyway, so the calorie control benefit is negated by this fact.
-Make the time to cook a wholesome meal for yourself that actually fills you up and you’ll be far better off.
-6. Granola
-
-Finally, don’t fall for the granola trap. This whole grain granola filled with nut clusters may seem like a healthy start to your day, but the fact is, most of the time, the nutrition stats you are given are for about ¼ cup of the granola.
-So if you are like most people and pour 1 cup of the cereal into your breakfast bowl, you aren’t taking in the 110 calories on the label, but rather, 440 calories – and that doesn’t even include the milk!
-Not to mention, these are often high in sugar as well, even though they don’t come off as a sugary breakfast cereal.
-In conclusion
-So keep these poor weight loss eating decisions in mind. If you are eating any of these in your diet plan, consider removing them so that you can get on track to seeing better success .
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Top 10 Vegan Recipes on Eat This Much
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- Sun, 30 Apr 2017 14:30:19 +0000
- /blog/?p=550
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-Following a vegan meal plan, or simply choosing to eat more vegan meals, doesn’t have to be boring. In fact, according to the top vegan recipes among Eat This Much users, eating a vegan diet can be just as satisfying as any other meal plan. All it takes is a little more planning and you can be enjoying healthy, delicious, and most importantly, animal-free dishes every meal of the day. These recipes also happen to have a good amount of protein, which is helpful if you’re just starting out on your vegan diet. Add these vegan recipes to your weekly meal plan
-Vegan BBQ Pulled Jackfruit Tacos
-Nutritional Info: One serving = 59.1g Carbs, 13.9g Fat, 5.8g Protein, 372.3 Calories
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-Gluten-Free Vegan Pho
-Nutritional Info: One serving = 120.1g Carbs, 2.8g Fat, 21g Protein, 550.6 Calories
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-Vegan Coconut Lemon Mousse
-Nutritional Info: One serving = 9.8g Carbs, 24.1g Fat, 2.3g Protein, 249.5 Calories
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-One Pot Vegan Lentil Chili
-Nutritional Info: One serving = 58.6g Carbs, 10.4g Fat, 20.2g Protein, 380.4 Calories
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-Vegan Shepherd’s Pie
-Nutritional Info: One serving = 84.7g Carbs, 5.8g Fat, 19.4g Protein, 459.1 Calories
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-Tempeh Reuben Sandwich
-Nutritional Info: One serving = 41.8g Carbs, 9.8g Fat, 12.4g Protein, 302.6 Calories
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-Chocolate Peanut Protein Shake
-Nutritional Info: One serving = 49.1g Carbs, 19.9g Fat, 34.4g Protein, 488.7 Calories
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-Vegan Butternut Squash Stuffed Shells
-Nutritional Info: One serving = 53.2g Carbs, 17g Fat, 18.5g Protein, 431.3 Calories
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-Fluffy Vegan Pancakes
-Nutritional Info: One serving = 88.7g Carbs, 11.5g Fat, 16g Protein, 518.8 Calories
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-Vegan Caesar Salad
-Nutritional Info: One serving = 43.4g Carbs, 28.3g Fat, 19.2g Protein, 470.2 Calories
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Top 10 Vegetarian Recipes on Eat This Much
- /blog/top-10-vegetarian-recipes-on-eat-this-much/#respond
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- Sun, 23 Apr 2017 14:00:04 +0000
- /blog/?p=532
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- weekly meal plan .
-If you already have a favorite vegetarian recipe, share it in the comments below!
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-Nutritional Info: One serving = 42.9g Carbs, 23.2g Fat, 14.7g Protein, 464.2 Calories
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-Nutritional Info: One serving = 52g Carbs, 8.7g Fat, 16.9g Protein, 353.4 Calories
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-Nutritional Info: One serving = 34.2g Carbs, 36.4g Fat, 8.9g Protein, 468.4 Calories
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-Nutritional Info: One serving = 54.4g Carbs, 35.8g Fat, 18.6g Protein, 571.2 Calories
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-Nutritional Info: One serving = 66.6g Carbs, 11.5g Fat, 20.1g Protein, 443.8 Calories
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-Nutritional Info: One serving = 65.6g Carbs, 11g Fat, 14.7g Protein, 415 Calories
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-Nutritional Info: One serving = 45.6g Carbs, 27.7g Fat, 8.7g Protein, 457.5 Calories
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-Nutritional Info: One serving = 39.3g Carbs, 2.4g Fat, 11.2g Protein, 208.1 Calories
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-Nutritional Info: One serving = 16.7g Carbs, 9.8g Fat, 14.3g Protein, 206.7 Calories
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-Nutritional Info: One serving = 23.9g Carbs, 20.5g Fat, 1.9g Protein, 270.8 Calories
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The Top 10 Mediterranean Recipes on Eat This Much
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- Sun, 16 Apr 2017 15:00:15 +0000
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You don’t have to travel far to enjoy authentic, delicious Mediterranean recipes. Because the Mediterranean diet plan consists of simple dishes based on whole, natural ingredients, it’s easy to recreate the regional flavor signatures at home.
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-These top 10 Mediterranean recipes eaten by Eat This Much Users are a great way to dive into your new diet plan.
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-Mediterranean Quinoa Salad
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-Nutritional Info: One serving = 38.6g Carbs, 25.5g Fat, 36.7g Protein, 531.9 Calories
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-Grilled Chicken Mediterranean
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-Nutritional Info: One serving = 4g Carbs, 20g Fat, 53.9g Protein, 419.9 Calories
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-Mediterranean Beets with Garlic
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-Nutritional Info: One serving = 20.1g Carbs, 7.1g Fat, 3.4g Protein, 150.1 Calories
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-Baked Herb and Pistachio Falafel
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-Nutritional Info: One serving = 34g Carbs, 23.7g Fat, 14.8g Protein, 384.2 Calories
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-Greek Yogurt with Blueberries, Walnuts and Honey
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-Nutritional Info: One serving = 18.4g Carbs, 30.6g Fat, 17.7g Protein, 405.2 Calories
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-Olive Hummus with Carrots
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-Nutritional Info: One serving = 18.5g Carbs, 14.9g Fat, 5.1g Protein, 214.6 Calories
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-Greek Spiced Baked Shrimp
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-Nutritional Info: One serving = 9.3g Carbs, 17.2g Fat, 24g Protein, 288.2 Calories
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-Spinach Salad with Grilled Eggplant and Feta
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-Nutritional Info: One serving = 7g Carbs, 20.7g Fat, 5g Protein, 224.3 Calories
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-Steamed Mussels in White Wine
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-Nutritional Info: One serving = 20.4g Carbs, 21.5g Fat, 61g Protein, 545.8 Calories
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-Lemon Orzo Goat Cheese Salad
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-Nutritional Info: One serving = 30.2g Carbs, 12.4g Fat, 10.7g Protein, 272.8 Calories
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What’s your favorite Mediterranean recipe? Tell us about it in the comments!
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The Top 10 Paleo Recipes on Eat This Much
- /blog/the-top-10-paleo-recipes-on-eat-this-much/#comments
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- Sun, 09 Apr 2017 15:00:24 +0000
- /blog/?p=492
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- Kick off (or continue to build upon) your paleo diet with the top 10 paleo recipes eaten by Eat This Much users. They’re all void of grains, added sugars, starchy vegetables, beans and dairy, and put emphasis on lean meats, vegetables, fruits and healthy fats. What’s your favorite Paleo recipe? Tell us in the comments!
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-Nutritional Info: One serving = 16.2g Carbs, 19.3g Fat, 44.1g Protein, 400.5 Calories
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-Nutritional Info: One serving = 17.8g Carbs, 9.7g Fat, 3.4g Protein, 165.6 Calories
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-Nutritional Info: One serving = 13.5g Carbs, 17.1g Fat, 6g Protein, 226.1 Calories
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-Nutritional Info: One serving = 13.1g Carbs, 31.1g Fat, 21.9g Protein, 412 Calories
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-Nutritional Info: One serving = 29.8g Carbs, 33.5g Fat, 7.6g Protein, 415.8 Calories
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-Nutritional Info: One serving = 8.2g Carbs, 13.9g Fat, 3g Protein, 156.4 Calories
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-Nutritional Info: One serving = 12g Carbs, 25g Fat, 34.6g Protein, 403.6 Calories
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-Nutritional Info: One serving = 25g Carbs, 15.9g Fat, 24g Protein, 335.3 Calories
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-Nutritional Info: One serving = 2.6g Carbs, 21.5g Fat, 31.7g Protein, 334 Calories
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-Nutritional Info: One serving = 5.8g Carbs, 0.8g Fat, 3.3g Protein, 39.4 Calories
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The Top 10 Ketogenic Recipes on Eat This Much
- /blog/the-top-10-ketogenic-recipes-on-eat-this-much/#comments
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- Wed, 05 Apr 2017 13:00:22 +0000
- /blog/?p=480
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- If you’re considering adopting a low-carb or keto diet, or you’re already on one and need new recipe ideas, check out this list of the top 10 keto recipes eaten by Eat This Much users. They all follow ketogenic/low-carb guidelines (each contains fewer than 10g of carbs per serving) but are full of flavor. What’s your favorite keto/low carb recipe? Tell us in the comments!
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-Nutritional Info: One serving = 9.2g Carbs, 30.6g Fat, 67.9g Protein, 595.2 Calories
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-Nutritional Info: One serving = 4.1g Carbs, 2.7g Fat, 46.1g Protein, 228.3 Calories
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-Nutritional Info: One serving = 1.9g Carbs, 7.9g Fat, 46.6g Protein, 274.1 Calories
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-Nutritional Info: One serving = 8.5g Carbs, 7.1g Fat, 28.5g Protein, 212.9 Calories
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-Nutritional Info: One serving = 6g Carbs, 23.2g Fat, 9.5g Protein, 265.6 Calories
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-Nutritional Info: One serving = 1.9g Carbs, 14.8g Fat, 24g Protein, 243.3 Calories
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-Nutritional Info: One serving = 9.3g Carbs, 8.1g Fat, 10.3g Protein, 140.2 Calories
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-Nutritional Info: One serving = 4.9g Carbs, 15.4g Fat, 2.7g Protein, 162.8 Calories
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-Nutritional Info: One serving = 8.6g Carbs, 20.8g Fat, 20.6g Protein, 305.2 Calories
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-Nutritional Info: One serving = 1.3g Carbs, 20.3g Fat, 11.8g Protein, 235.8 Calories
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Top 10 Eat This Much Recipes of 2016: Simplicity Rules!
- /blog/top-10-eat-this-much-recipes-of-2016/#respond
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- Fri, 16 Dec 2016 16:00:29 +0000
- /blog/?p=129
-
- We don’t want to brag or anything (ok, maybe just a little) but the people who use ETM are pretty smart. Between the data we see and the messages we get, most people who use ETM are seeing progress and they’re really excited about it. One element of this shared success we noticed was the simplicity of the recipes many users kept in their weekly rotation. That’s right – the recipes used most often in our Recurring Foods feature are ridiculously simple, easy to make and void of a ton of highly processed ingredients, especially sugars.
-This supports the long held notion that keeping your diet simple and low maintenance can lead to lasting changes, especially when it’s built upon a foundation of easy-to-make, satisfying foods. That’s exactly why ETM was created in the first place – to make things simple and easy! We’re all big fans of variety, but having some consistent, easy to make foods makes it way easier to stick with your plan.
-They may not be very sexy or culinarily exciting, but they work. Here are ten of the top ETM recipes of 2016.
-Before you go, share your successes! Do you have staple recipes that keep you on track? What foods do you rely on to reach your diet goals? Tell us and your fellow ETM users so we can all benefit from your experiences.
-1. The Basic Protein Shake
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-2. Easy to Peel Hard-Boiled Eggs
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-3. Basic Scrambled Eggs
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-4. Bacon
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-5. Simple Spinach Scramble
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-6. Easy Garlic Chicken
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-7. Fruit Salad
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-8. Oatmeal Banana Protein Shake
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-9. Easy Grilled Chicken
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-10. 2 Ingredient Protein Pancakes
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Eat This Much Tutorial #8: Tracking What You Eat and Your Progress
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- Sun, 02 Apr 2017 00:52:14 +0000
- /blog/?p=397
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-The real linchpin of making progress toward your diet and nutritional goals is tracking your efforts. How else will you know if what you’re doing is working? More importantly, how will you know which part of your plan is having the greatest impact? Marking what you’ve eaten and tracking your progress are easy with Eat This Much. Here’s how to do it:
-Marking a food as eaten
-On Your Computer:
-Step 1: From the homepage, scroll down to any one of your meals or snack and click the “I ate this meal” link on the upper right hand side of the food items. It will turn green when you do. If you want to undo it, just click the link again. The “I ate this meal” link works for any food in your plan, whether it was generated, dragged from the side bar or added as a custom recipe/food.
-
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-Step 2: A nice part of the “I ate this meal” feature is that marking a meal as eaten will lock it down for the day. That means you can regenerate all the other meals using the big orange button, and the meals you’ve marked as eaten won’t change. Note the little green padlocks that appear next to the “I ate this meal” links.
-
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-On Your Android or iOS phone , (Android screenshot featured):Step 1: From the planner home, slide the meal header to the left to reveal the “I ate this” option. When you do, a check mark will appear and it will turn green. On the meal header, the calorie total will turn green and a padlock will appear next to it indicating that you’ve marked it as eaten. Just like on desktop, simply swipe left again and click the “I ate this” section to undo it.
-
-Step 2: Once you’ve marked a meal as eaten, it will remain locked if you want to Regenerate the rest of your day.
-
-Tracking your progress
-This portion of Eat This Much offers a ton of useful information, no matter what your diet or nutrition goal is. At the time this tutorial was made, the Tracking Stats and Progress was only available on the desktop version of Eat This Much, but adding this feature to our mobile version is high on our list of updates. As soon as we add it, we’ll let everyone know!
-Step 1: From the homepage, click the “Your stats and progress” button on the top right hand side of the screen. The top graph on your stats and progress page is your weight. This graph includes a button to update your current weight or weight goal. It shows the plotted progression of your weight goal over time as well as your actual weight change over time. You can use the legend on the bottom left to isolate just your actual weight progress or just your goal weight progress.
-
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-Step 2: The next chart down is “Your calorie intake and adherence over time.” This demonstrates your Target calories (based on your nutrition targets,) your Tracked calories (based on meals that you tracked using the “I ate this” feature,) and Planned calories, which is the total number of calories assigned for the day by our generator or by what you added to your plan. Your Planned calories and Tracked calories will be the same number on days when you mark all your meals as eaten.
-
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-Step 3: The next chart is “Your macronutrient intake over time.” It splits up your macros into tracked and not. You can view each individual macro, tracked or not, by clicking the titles in the legend on the bottom left.
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-Step 4: The last chart tracks “Your micronutrient intake over time” and displays the daily total of 23 micronutrients. Just like the charts above, you can isolate a single micronutrient by clicking on it in the legend.
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-Or take me back to the Tutorial Series Table of Contents
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Saving More With Our Winter Sale
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- Thu, 19 Jan 2017 14:00:16 +0000
- /blog/?p=190
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- Winter Sale
-It’s about saving time.
-The features you unlock with a Premium Membership take so much thought and effort out of meal planning, you’ll be left with extra time on your hands. Consider the following:
-When you can plan an entire week of meals at once flipping tires .
-When your entire Grocery List and Pantry juggling with basketballs .
-When you can plan for Leftovers build this sweet bike set up at your desk .
-What will you do with all that extra time? Upgrade
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Say Hello to 5 “New” Features in Your Free Account
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- Sun, 08 Jan 2017 16:00:06 +0000
- /blog/?p=158
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- Losing weight is hard. Gaining weight or muscle is hard. Even maintaining your weight can be hard! (Doesn’t seem fair, does it?)
-Everyone here at Eat This Much knows what a challenge it can be to reach diet and nutritional goals. We also believe EVERYONE should have access to the tools and resources that make it easier to crush those goals.
-With this in mind, we moved five features from Premium to Free. Now everyone can benefit from a broader ETM service; one that provides more support than ever. Here’s a rundown of the new features you’ll get when you sign up for a free ETM account:
-
-– Everyone has a calendar. Not only can you plan an entire day of meals, the calendar is an excellent way to track exactly what you’ve eaten, which brings us to…
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-– The “I Ate This” button. Clicking this next to any meal you ate will automatically track it in your calendar and keep that meal where it is if you want to regenerate the rest of your day.
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-– You can track “Your Stats and Progress.” This feature gives you the history of your caloric, macronutrient and micronutrient intake based on your meal plans so you can adjust it as needed or bask in the pride of sticking to your plan.
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-– Use the Restaurant Meal Search when dining out. Restaurant food can quickly derail your diet plan, but this search identifies healthy and on-target foods at local eateries. Just enter your location, or the name of a specific restaurant and presto! A list of possible meals at local restaurants that fit your targets.
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-– Alternative Meals make planning easier. Instead of clicking “Regenerate” over and over again to find a meal you like, just use the “List Alternative Meals” option under the “More” button to see a list of meals that fit your targets.
-If you haven’t seen these new features yet, log in and try them out!
-For even more meal planning awesomeness, our Premium Accounts Winter Sale
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Top 10 Vegan Recipes on Eat This Much
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- Sun, 30 Apr 2017 14:30:19 +0000
- /blog/?p=550
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-Following a vegan meal plan, or simply choosing to eat more vegan meals, doesn’t have to be boring. In fact, according to the top vegan recipes among Eat This Much users, eating a vegan diet can be just as satisfying as any other meal plan. All it takes is a little more planning and you can be enjoying healthy, delicious, and most importantly, animal-free dishes every meal of the day. These recipes also happen to have a good amount of protein, which is helpful if you’re just starting out on your vegan diet. Add these vegan recipes to your weekly meal plan
-Vegan BBQ Pulled Jackfruit Tacos
-Nutritional Info: One serving = 59.1g Carbs, 13.9g Fat, 5.8g Protein, 372.3 Calories
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-Gluten-Free Vegan Pho
-Nutritional Info: One serving = 120.1g Carbs, 2.8g Fat, 21g Protein, 550.6 Calories
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-Vegan Coconut Lemon Mousse
-Nutritional Info: One serving = 9.8g Carbs, 24.1g Fat, 2.3g Protein, 249.5 Calories
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-One Pot Vegan Lentil Chili
-Nutritional Info: One serving = 58.6g Carbs, 10.4g Fat, 20.2g Protein, 380.4 Calories
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-Vegan Shepherd’s Pie
-Nutritional Info: One serving = 84.7g Carbs, 5.8g Fat, 19.4g Protein, 459.1 Calories
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-Tempeh Reuben Sandwich
-Nutritional Info: One serving = 41.8g Carbs, 9.8g Fat, 12.4g Protein, 302.6 Calories
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-Chocolate Peanut Protein Shake
-Nutritional Info: One serving = 49.1g Carbs, 19.9g Fat, 34.4g Protein, 488.7 Calories
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-Vegan Butternut Squash Stuffed Shells
-Nutritional Info: One serving = 53.2g Carbs, 17g Fat, 18.5g Protein, 431.3 Calories
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-Fluffy Vegan Pancakes
-Nutritional Info: One serving = 88.7g Carbs, 11.5g Fat, 16g Protein, 518.8 Calories
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-Vegan Caesar Salad
-Nutritional Info: One serving = 43.4g Carbs, 28.3g Fat, 19.2g Protein, 470.2 Calories
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Top 10 Vegetarian Recipes on Eat This Much
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- Sun, 23 Apr 2017 14:00:04 +0000
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- weekly meal plan .
-If you already have a favorite vegetarian recipe, share it in the comments below!
-
-Nutritional Info: One serving = 42.9g Carbs, 23.2g Fat, 14.7g Protein, 464.2 Calories
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-Nutritional Info: One serving = 52g Carbs, 8.7g Fat, 16.9g Protein, 353.4 Calories
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-Nutritional Info: One serving = 34.2g Carbs, 36.4g Fat, 8.9g Protein, 468.4 Calories
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-Nutritional Info: One serving = 54.4g Carbs, 35.8g Fat, 18.6g Protein, 571.2 Calories
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-Nutritional Info: One serving = 66.6g Carbs, 11.5g Fat, 20.1g Protein, 443.8 Calories
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-Nutritional Info: One serving = 65.6g Carbs, 11g Fat, 14.7g Protein, 415 Calories
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-Nutritional Info: One serving = 45.6g Carbs, 27.7g Fat, 8.7g Protein, 457.5 Calories
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-Nutritional Info: One serving = 39.3g Carbs, 2.4g Fat, 11.2g Protein, 208.1 Calories
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-Nutritional Info: One serving = 16.7g Carbs, 9.8g Fat, 14.3g Protein, 206.7 Calories
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-Nutritional Info: One serving = 23.9g Carbs, 20.5g Fat, 1.9g Protein, 270.8 Calories
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The Big Secret
- /blog/secrets-to-a-healthy-life/#comments
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- Fri, 23 Jan 2015 04:11:59 +0000
- http://mikesays.eatthismuch.com/?p=18
-
- I want to confess something —
-
-The secrets to living a healthy life have been pretty much nailed down since before anyone reading this was born. In a time when disruptive innovation is changing the way we do just about everything, some people just plain lose sight of how simple life can be.
-
-
-
-Before you come after me for downplaying the last 50 years of biomedical innovation, let’s review what health authorities have had to say about this over the last 3,000 years:
-
-[Healthy people eat a variety of good food and move around often]
-– Ancient Civilizations
-Hippocrates (c 460–370BCE) [remarked] “eating alone will not keep a man well; he must also take exercise”.
--The Lancet
- “Eat food, not too much, mostly plants.”
– Michael Pollan ,
-
-“Michael Pollan at TED” by Pierre Omidyar
-For all that we’ve learned about how different factors improve health, the core ideas have remained startlingly consistent. Whether you like it or not, the numbers on the scale, the sizes of your clothes, your body fat % – none of that changes the importance of taking good care of yourself, day-in and day-out, for as much of your life as possible.
- Why does this matter to me?
-Fitness is one of those terrifying tasks that never seem to get easier. The more you learn, the less it all makes sense and somehow everyone on the internet has six-pack abs.
-Take a look at the comments on any major article on nutrition – people are desperate, sad, and angry about their inability to lose weight while preventable chronic disease kills more people than anything els e.
-Transforming your body is hard, and there are many reasons to do it – but I want my stance to be clear: You don’t need me, or anyone else’s help to protect your health.
-However your life unfolds, if you can only:
-
-
-Avoid (or quit) smoking cigarettes
-
-Eat several vegetables a day
-
-Move around throughout the day
-
-You’ll be better off than most Americans.
-
-When you’re trying to change your life, never lose sight of the difference between taking care of yourself and chasing those goals. Whether or not you end up with 6-pack abs, the journey is what really matters.
-Next one will be more concrete I promise, If you read this far then let me know about your experience with dead ends and setbacks in your life and training in the comment section!
--Mike
-This article was written by Michael Chronley, CSCS, Fitness & Nutrition Advisor.
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Saving More With Our Winter Sale
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- Winter Sale
-It’s about saving time.
-The features you unlock with a Premium Membership take so much thought and effort out of meal planning, you’ll be left with extra time on your hands. Consider the following:
-When you can plan an entire week of meals at once flipping tires .
-When your entire Grocery List and Pantry juggling with basketballs .
-When you can plan for Leftovers build this sweet bike set up at your desk .
-What will you do with all that extra time? Upgrade
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Prepare for Summer with our Winter Sale
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- Mon, 02 Jan 2017 16:00:58 +0000
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- Hello and welcome to 2017! We made it! Now that 2016 is behind us, it’s time to start thinking about the future.
-Summer is coming… Now that the Winter Solstice has passed (for those of us in the Northern hemisphere) it’s only a dozen weeks before the days become noticeably longer. Before you know it, we’ve hit that time of year when you’re either psyched about the shape you’re in or you’re wishing you’d made a slightly bigger commitment to your diet plans. (It’s ok. Bad diet choices happen .)
-
-If you’re interested in getting a head start on feeling great about the warmer months ahead, why not take advantage of our Winter Sale on Premium Membership?
-An Eat This Much Premium Membership opens up a more robust tier of features that makes creating and sticking to a diet plan even easier. In addition to the handy meal generation based on all your caloric, nutritional and target-based preferences, consider how much the following would help you reach your goals:
-1) Generate a n entire week of meals , recipes and a grocery list for it all in just a few clicks. We aren’t kidding about the whole “Autopilot” thing and a Premium Membership is where our program really shines.
-2) Meal plans that take leftovers into account. Because, really, not everyone can cook five nights a week, and if eating Easy Chicken Cordon Bleu three nights a week makes you happy, we want to help make that happen.
-3) Customized days of the week according to your diet and goals. Whether you’re working out some days or dining out others, you can adjust what your days and week look like to fit any nutritional profile you want.
-Upgrading your Eat This Much experience makes a ton of sense, especially when you consider it’s only $49 for a whole year. Just think about how much better and different your health and physique could be by this time next year. Or by the time summer hits…
-Our Winter Sale Don’t miss it!
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- Mon, 01 May 2017 19:55:39 +0000
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- Took a while to get the planning habit to stuck, but I’ve been following a meal plan successfully for the first time now. Using the free account and mostly eating the same things every day, then the grocery list is simple and I can write it down manually.
-Can you guys improve the food search interface? Barcode scanning doesn’t always work well either. Otherwise great app, helped me lost 12lbs last month.
-]]>
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- By: Eat This Much
- Sat, 29 Apr 2017 17:29:02 +0000
- /blog/?p=444#comment-117
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- In reply to mg_rnt .
-Yep, these articles are almost the same as our email series. We got a lot of messages from people who regretted opting-out of receiving the guide when they signed up for ETM, but also didn’t want to wait for each email to arrive, so we put it up here for anyone to read through.
-]]>
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- By: mg_rnt
- Fri, 28 Apr 2017 07:17:32 +0000
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- This is the same guide as you sent in the emails right? thanks
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- In reply to jamesstuub .
-That’s great to hear, James! Glad you’re enjoying our recipes. I highly recommend the creamed keto spinach, if you haven’t tried it yet. So good! – Hillary
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- Tue, 02 May 2017 07:50:10 +0000
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- Been living off of the keto meatloaf for the past week and it’s great. Looking forward to a breaded pork chops night
-]]>
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- This is great!
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- Hi, any chance you’ll implement these measurements into ETM for tracking purposes?
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- Comments on: Why New Year’s Day Resolutions Are Dumb
- A few words on planning better meals
- Tue, 17 Jan 2017 16:21:16 +0000
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- By: 5 Approaches to Staying Motivated AFTER Real Life Sets In – Eat This Much Blog
- Tue, 17 Jan 2017 16:21:16 +0000
- /blog/?p=126#comment-87
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- […] that means two weeks of working on New Year resolutions. We at ETM aren’t the biggest fans of these particular resolutions, but hey, if that’s the day you’re going to change things up for the better, […]
-]]>
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- A few words on planning better meals
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index fb9012e300681c2bc84afcaf6ee0f521f728f1e6..0000000000000000000000000000000000000000
--- a/tasks/eatthismuch/solution/site/implementation/clone/static/blog-assets/wp-content/themes/Newspaper/js/tagdiv_theme__q6322f240f1cc.js
+++ /dev/null
@@ -1,12107 +0,0 @@
-
-// jQuery Easing v1.3 - http://gsgd.co.uk/sandbox/jquery/easing/
-jQuery.easing.jswing=jQuery.easing.swing;
-jQuery.extend(jQuery.easing,{def:"easeOutQuad",swing:function(e,a,c,b,d){return jQuery.easing[jQuery.easing.def](e,a,c,b,d)},easeInQuad:function(e,a,c,b,d){return b*(a/=d)*a+c},easeOutQuad:function(e,a,c,b,d){return-b*(a/=d)*(a-2)+c},easeInOutQuad:function(e,a,c,b,d){return 1>(a/=d/2)?b/2*a*a+c:-b/2*(--a*(a-2)-1)+c},easeInCubic:function(e,a,c,b,d){return b*(a/=d)*a*a+c},easeOutCubic:function(e,a,c,b,d){return b*((a=a/d-1)*a*a+1)+c},easeInOutCubic:function(e,a,c,b,d){return 1>(a/=d/2)?b/2*a*a*a+c:
- b/2*((a-=2)*a*a+2)+c},easeInQuart:function(e,a,c,b,d){return b*(a/=d)*a*a*a+c},easeOutQuart:function(e,a,c,b,d){return-b*((a=a/d-1)*a*a*a-1)+c},easeInOutQuart:function(e,a,c,b,d){return 1>(a/=d/2)?b/2*a*a*a*a+c:-b/2*((a-=2)*a*a*a-2)+c},easeInQuint:function(e,a,c,b,d){return b*(a/=d)*a*a*a*a+c},easeOutQuint:function(e,a,c,b,d){return b*((a=a/d-1)*a*a*a*a+1)+c},easeInOutQuint:function(e,a,c,b,d){return 1>(a/=d/2)?b/2*a*a*a*a*a+c:b/2*((a-=2)*a*a*a*a+2)+c},easeInSine:function(e,a,c,b,d){return-b*Math.cos(a/
- d*(Math.PI/2))+b+c},easeOutSine:function(e,a,c,b,d){return b*Math.sin(a/d*(Math.PI/2))+c},easeInOutSine:function(e,a,c,b,d){return-b/2*(Math.cos(Math.PI*a/d)-1)+c},easeInExpo:function(e,a,c,b,d){return 0==a?c:b*Math.pow(2,10*(a/d-1))+c},easeOutExpo:function(e,a,c,b,d){return a==d?c+b:b*(-Math.pow(2,-10*a/d)+1)+c},easeInOutExpo:function(e,a,c,b,d){return 0==a?c:a==d?c+b:1>(a/=d/2)?b/2*Math.pow(2,10*(a-1))+c:b/2*(-Math.pow(2,-10*--a)+2)+c},easeInCirc:function(e,a,c,b,d){return-b*(Math.sqrt(1-(a/=d)*
- a)-1)+c},easeOutCirc:function(e,a,c,b,d){return b*Math.sqrt(1-(a=a/d-1)*a)+c},easeInOutCirc:function(e,a,c,b,d){return 1>(a/=d/2)?-b/2*(Math.sqrt(1-a*a)-1)+c:b/2*(Math.sqrt(1-(a-=2)*a)+1)+c},easeInElastic:function(e,a,c,b,d){e=1.70158;var f=0,g=b;if(0==a)return c;if(1==(a/=d))return c+b;f||(f=0.3*d);ga?-0.5*g*Math.pow(2,10*(a-=1))*Math.sin((a*d-e)*2*Math.PI/f)+c:0.5*g*Math.pow(2,-10*(a-=1))*Math.sin((a*d-e)*2*Math.PI/f)+b+c},easeInBack:function(e,a,c,b,d,f){void 0==
- f&&(f=1.70158);return b*(a/=d)*a*((f+1)*a-f)+c},easeOutBack:function(e,a,c,b,d,f){void 0==f&&(f=1.70158);return b*((a=a/d-1)*a*((f+1)*a+f)+1)+c},easeInOutBack:function(e,a,c,b,d,f){void 0==f&&(f=1.70158);return 1>(a/=d/2)?b/2*a*a*(((f*=1.525)+1)*a-f)+c:b/2*((a-=2)*a*(((f*=1.525)+1)*a+f)+2)+c},easeInBounce:function(e,a,c,b,d){return b-jQuery.easing.easeOutBounce(e,d-a,0,b,d)+c},easeOutBounce:function(e,a,c,b,d){return(a/=d)<1/2.75?b*7.5625*a*a+c:a<2/2.75?b*(7.5625*(a-=1.5/2.75)*a+0.75)+c:a<2.5/2.75?
- b*(7.5625*(a-=2.25/2.75)*a+0.9375)+c:b*(7.5625*(a-=2.625/2.75)*a+0.984375)+c},easeInOutBounce:function(e,a,c,b,d){return a