+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.
+ + + +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +A review of 21 nutrition coaching services by ConsumerAffairs found that most online nutrition coaching programs cost between $99 and $200 per month.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +| 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.
+ + + +Nutrition coaches typically focus on helping clients improve their eating habits, stay accountable, and make sustainable lifestyle changes.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +The more time and attention each client receives, the higher your rates generally need to be.
+ + + +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.
+ + + +More personalized coaching usually takes more time to deliver, which is reflected in the price.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +This gives you a much more realistic revenue target than simply picking an hourly rate based on what other coaches charge.
+ + + +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.
+ + + +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.
+ + + +Required hourly rate = (Annual income goal + Annual business expenses) ÷ Annual billable hours
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +$68,000 ÷ 864 = approximately $79 per hour
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +-
+
- Copying another coach’s prices.
Every business is different. Another coach may have lower expenses, fewer support hours, more experience, or a completely different target market. Use market rates as a reference, but base your prices on your own business.
+
+
+
+ - Confusing salary data with self-employed coaching rates.
Employment salaries don’t include the costs of running a business. Self-employed coaches need to account for software, insurance, taxes, marketing, certifications, and other business expenses when setting their prices.
+
+
+
+ - Only charging for consultation time.
Client support doesn’t stop when the call ends. Meal planning, food diary reviews, progress tracking, answering messages, and administrative work all take time and should be reflected in your pricing.
+
+
+
+ - Offering unlimited support without clear boundaries.
Unlimited messaging and revisions can quickly become difficult to manage. Clearly define how clients can contact you, expected response times, how many revisions are included, and whether support is available outside working hours.
+
+
+
+ - Including personalized meal plans in low-cost packages.
Creating and updating customized meal plans can take significantly longer than many coaches expect. If meal planning is included, make sure the package price reflects the additional time involved.
+
+
+
+ - Underpricing because you’re new.
It’s normal to charge towards the lower end of the market while you build experience, but your prices should still cover the cost of delivering your service. Charging too little can make it difficult to run a sustainable business.
+
+
+
+ - Offering too many pricing options.
A long list of packages can overwhelm potential clients and make your services harder to manage. A small number of clearly differentiated packages is usually easier for clients to understand and simpler for you to deliver.
+
+
+
+ - Never reviewing your prices.
As your experience, demand, qualifications, expenses, and services change, your pricing should change too. Reviewing your rates regularly helps ensure they continue to reflect the value you provide.
+
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.
+ + + +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.
+ + + +The easiest way to see this is to calculate your effective hourly rate.
+ + + +Effective hourly rate = Total package revenue ÷ Total delivery time
+ + + +Here’s a simple example:
+ + + +-
+
- Monthly package: $300 + + + +
- Consultations: 2 hours + + + +
- Food-log reviews and messages: 1.5 hours + + + +
- Meal-plan creation: 2 hours + + + +
- Admin: 0.5 hours +
That’s 6 hours of work.
+ + + +$300 ÷ 6 = $50 per hour.
+ + + +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.
+ + + +This is why experienced coaches price the entire service they provide, not just the time they spend on scheduled calls.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Setting expectations early helps avoid misunderstandings and makes it easier to manage your workload as your client base grows.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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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+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.
+ + + +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.)
+ + + +Tuesday: Black bean tacos with avocado, salsa, and Monday’s leftover rice. No real cooking involved, just assembly. (Active cooking time: 10 min.)
+ + + +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.)
+ + + +Thursday: Night off. Grab something from the freezer stockpile, make breakfast for dinner, or order food without guilt.
+ + + +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.)
+ + + +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.
+ + + +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.
+ + + +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:
+ + + +-
+
- 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. +
If you’re having trouble figuring out how many calories you should be eating, use our calorie calculator to find your starting target.
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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+]]>
+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.
+ + + +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Here are some of the top features to look out for in a diet app in 2026:
+ + + +-
+
- 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 dieting + + + +
- Automated 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 effort + + + +
- Integration 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 guesswork + + + +
- Smart food logging: Features like barcode scanning, AI-powered photo recognition, and voice input make tracking faster and less tedious than ever before + + + +
- Advanced nutritional insights: If you want deep insights into your nutrition, look out for apps that focus on macros and micros rather than just calories + + + +
- Behavioral coaching: A number of apps also offer behavioral coaching to help you build sustainable healthy habits
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
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.
+ + + +Key Features:
+ + + +-
+
- Automatic macro targeting, covering carbs, fat and protein + + + +
- Calorie counter + + + +
- Supports a broad range of diets, as well as custom diets + + + +
- Filter meals based on dislikes, allergies or specific requirements + + + +
- Virtual pantry, which prioritizes ingredients already in your kitchen to reduce food waste + + + +
- Automatic grocery list generation, with Instacart and AmazonFresh integrations for delivery + + + +
- Leftovers management, which allows users to set patterns for using up leftovers + + + +
- Barcode scanner +
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
+ + + +Pros:
+ + + +-
+
- Saves users a significant amount of time when it comes to both meal planning and shopping + + + +
- Eliminates decision fatigue around mealtimes + + + +
- Super customizable meal plans based around food preferences as well as nutritional targets + + + +
- Large database of foods and restaurants + + + +
- Plenty of simple, easy-to-cook recipes + + + +
- Clear nutritional breakdowns provided for every meal + + + +
- User-friendly + + + +
- Helps to reduce food waste +
Cons:
+ + + +-
+
- Not a traditional calorie counter + + + +
- Some recipes may feel a bit simple for keen chefs + + + +
- Premium tier required for weekly planning, automated grocery lists and leftovers management +
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.
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.
+ + + +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.
+ + + +Ratings: Fitia scores 4.9 stars on Apple’s App Store, with positive reviews highlighting the ease of calorie tracking.
+ + + +Key Features:
+ + + +-
+
- Automatic meal planning with personalized recipes + + + +
- Smart tracking – choose between photo, voice, text and barcode + + + +
- Nutritionist-verified food database + + + +
- AI-powered calorie and meal adjustments + + + +
- Intermittent fasting tracking + + + +
- Progress tracking +
Best for: Users who want a high level of diet support plus the convenience of smart tracking
+ + + +Pros:
+ + + +-
+
- Quick, convenient calorie tracking your way + + + +
- The food database is more accurate and reliable than some other apps + + + +
- Meal plans adapt as you make progress towards goals +
Cons:
+ + + +-
+
- Could be overcomplicated if you just want a simple diet app + + + +
- You need a premium subscription for the full experience +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- Psychology-based approach to nutrition + + + +
- Color-coded food tracking system + + + +
- Daily bite-sized lessons + + + +
- Access to coaches + + + +
- Community support +
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.
+ + + +Pros:
+ + + +-
+
- Teaches sustainable habits for long-term success + + + +
- Access to clinician-prescribed weight loss medication + + + +
- Provides education and coaching, rather than just focusing on the numbers + + + +
- Community support provides motivation +
Cons:
+ + + +-
+
- Engaging with the app properly can be time consuming, with daily lessons + + + +
- Could be too complex for people seeking a simple calorie tracker +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- Smart algorithms adjust calorie and macro targets each week to prevent plateauing + + + +
- Import recipes from URLs and create custom foods + + + +
- Photos and barcode scanning + + + +
- Highly-detailed macro and micronutrient breakdowns +
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
+ + + +Pros:
+ + + +-
+
- Quick and easy tracking with highly accurate, verified data + + + +
- Smart algorithm means reliable, personalized guidance that regularly updates + + + +
- Insightful analytics give users a clearer picture of what’s actually working, and what’s not +
Cons:
+ + + +-
+
- No free tier and the cost is quite steep, compared to other diet apps + + + +
- No motivational coaching + + + +
- No guided meal plans with recipes +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- Tracks up to 84 nutrients using lab-verified data from sources like the USDA + + + +
- Tracks a wide variety of health metrics, including body measurements, lab work and mental health metrics + + + +
- Recipe importer and analyzer +
Best for: People who want full control of their nutrition, or target specific nutrients.
+ + + +Pros:
+ + + +-
+
- Super detailed micronutrient insights with a high level of accuracy + + + +
- Full nutritional breakdowns on custom recipes + + + +
- Core tracking covered by free plan +
Cons:
+ + + +-
+
- The amount of data could be overwhelming for those who want a more simple tracker + + + +
- Steep learning curve + + + +
- Food database can be more US-centered, making logging more difficult for international users +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- Virtual appointments with registered dietitians covered by insurance + + + +
- In‑app communication and session summaries + + + +
- AI‑powered meal logging and macro tracking +
Best for: Anyone who would prefer real guidance from a registered dietitian to self‑guided diet tracking.
+ + + +Pros:
+ + + +-
+
- Support from professional dieticians, meaning users get personalized guidance rather than being left to interpret their data alone + + + +
- The service is covered by insurance for the majority of patients + + + +
- Classic diet app features are also included, such as macro tracking and progress logging +
Cons:
+ + + +-
+
- Too much support for casual users or those just looking for a tracking app + + + +
- Can be expensive if your insurance isn’t accepted +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- Massive food database, featuring millions of products, including restaurant items + + + +
- Wide range of integrations with fitness apps and devices, including Fitbit, Garmin and Apple Health + + + +
- Real-time calorie balance and macro breakdown when logging meals + + + +
- Custom goals and dashboards +
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.
+ + + +Pros:
+ + + +-
+
- Users have a high level of flexibility thanks to customizable goals and insights for varied diets and plans + + + +
- Giant food database makes logging easy + + + +
- All-in-one tracking (calories, macros, water, weight, and activity) gives you a holistic overview of your fitness +
Cons:
+ + + +-
+
- The quality of the database varies, with some duplicate or incorrect entries + + + +
- Many useful features are behind the paywall +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- AI-powered food tracking + + + +
- Integrated intermittent fasting tools with multiple schedules and timers + + + +
- 3,000+ recipes and smart grocery lists tailored to nutrition goals + + + +
- Sync with fitness apps and activity tracking +
Best for: People looking for effortless calorie tracking and/or fasting support
+ + + +Pros
+ + + +-
+
- Speedy AI-powered meal logging + + + +
- The app’s intuitive design makes it easy to use from day one + + + +
- Extensive recipe library with filters makes meal planning easier +
Cons:
+ + + +-
+
- AI estimates may be incorrect on some foods + + + +
- Animations can make meal logging feel a bit slower +
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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- Avo AI health coach that offers daily guidance, tips, and motivational coaching + + + +
- Instant nutritional feedback on your meals + + + +
- Beginner-friendly personalized workouts + + + +
- Blinky – a motivational character designed to provide emotional support and accountability +
Best for: Those who benefit from motivational guidance rather than strict calorie counting.
+ + + +Pros:
+ + + +-
+
- No calorie counting or strict restrictions + + + +
- Focus on building healthy habits + + + +
- Offers more support for workouts than many similar apps +
Cons:
+ + + +-
+
- Not ideal if you’re looking for detailed calorie or macro tracking + + + +
- Not as many integrations with fitness tools as some other apps +
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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- A smart calorie budgeting system that dynamically adjusts your daily calorie target based on your logged exercise and progress + + + +
- An extensive, curated food database + + + +
- Structured diet plans, including keto and low-carb + + + +
- Detailed nutrient tracking +
Best for: People who want a straightforward but accurate calorie tracking experience without the clutter.
+ + + +Pros:
+ + + +-
+
- Easy to navigate thanks to a clean, intuitive interface + + + +
- Doesn’t overwhelm the user with data + + + +
- Easy to log food with a high level of accuracy + + + +
- Supports multiple diet styles +
Cons:
+ + + +-
+
- You need a premium subscription for many of the advanced features + + + +
- Less advanced analytics than some data-heavy apps like MacroFactor +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- Personalized calorie budget, calculated based on the user’s goal weight and timeline + + + +
- Snap It photo logging for easy meal tracking + + + +
- 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
+ + + +Pros:
+ + + +-
+
- Super fast and intuitive food logging + + + +
- Easy to use interface + + + +
- Strong focus on weight loss goal tracking +
Cons:
+ + + +-
+
- Less detailed micronutrient tracking than some other apps on the market + + + +
- Ads in the free version can be distracting +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Key Features:
+ + + +-
+
- Structured meal plans for between 7-21 days, complete with recipes and automatic shopping lists + + + +
- Holistic Life Score health rating + + + +
- Food rating system designed to guide healthier choices + + + +
- Flexible food logging by photo, voice, barcode, or manual entry +
Best for: People who want prescriptive guidance on what to eat rather than just calorie counting
+ + + +Pros:
+ + + +-
+
- Takes the hassle out of deciding what to eat + + + +
- Wide range of diet programmes + + + +
- Holistic approach to nutrition rather than just calorie counting +
Cons:
+ + + +-
+
- Food database may be less accurate than some other similar apps + + + +
- Premium required for many key features +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + +]]>
+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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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:
+ + + +-
+
- Triggers insulin release in response to food + + + +
- Slows the movement of food from your stomach into your intestines + + + +
- Sends fullness signals to your brain. +
GLP-1 medications reproduce this at levels your body can’t produce naturally, which is what makes them effective for weight loss.
+ + + +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.
+ + + +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.
+ + + +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%.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Because of these combined effects, portion sizes naturally become smaller and people find they can no longer finish meals they previously considered normal.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +If nausea is making it difficult to drink enough water, options such as ginger tea or electrolyte drinks may be easier to tolerate.
+ + + +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.
+ + + +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.
+ + + +While individual recommendations may vary, the overall principles, prioritising protein, fibre, hydration, and nutrient-dense foods, remain largely the same.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Choosing nutrient-dense foods helps ensure you’re still getting enough protein, fibre, healthy fats, vitamins, and minerals despite eating smaller portions.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +-
+
- 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. +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Research suggests the following foods may help stimulate your body’s natural GLP-1 production:
+ + + +-
+
- 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. +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +For example, a typical day might look like this:
+ + + +-
+
- Breakfast: Greek yogurt with blueberries and chia seeds + + + +
- Mid-morning snack: Two boiled eggs with an apple + + + +
- Lunch: Grilled salmon with spinach and quinoa + + + +
- Afternoon snack: Cottage cheese with cucumber + + + +
- Dinner: Chicken breast with roasted broccoli and sweet potato +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Make protein the foundation of each meal and consider a protein shake if you’re struggling to meet your daily target through food alone.
+ + + +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.
+ + + +Instead of waiting until you feel hungry, try planning small, balanced meals or snacks at regular intervals throughout the day.
+ + + +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.
+ + + +Keep a water bottle nearby and sip fluids consistently throughout the day rather than relying on thirst as your reminder to drink.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Fortunately, a few simple tools can make following a GLP-1 diet much easier.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +Even short-term tracking can help identify nutritional gaps before they become a problem.
+ + + +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.
+ + + +A dietitian can provide personalized advice that goes beyond the general guidance covered in this article.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+]]>
+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?
+ + + +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.
+ + + +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.
+ + + +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 fats + + + +
- Common mistake: Too little fiber and electrolytes early on + + + +
- Weight loss: Works for many people when calories are controlled + + + +
- Best approach: Focus on whole foods, not low-carb substitutes +
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.
+ + + +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.
+ + + +How Low Is “Low Carb”?
+ + + +
There is no single number that defines it. Low-carb can range from moderate to very restrictive:
+ + + +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.
+ + + +Low-carb (50–100g per day): More restrictive. Stronger appetite control and faster initial results for many people. Limits most grains and starchy vegetables.
+ + + +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.
+ + + +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:
+ + + +-
+
- low-carb focuses on lowering carbohydrates + + + +
- keto pushes carbs extremely low to reach ketosis + + + +
- a low-fat diet prioritises reducing fat intake instead. +
The structure, flexibility, and long-term sustainability can vary significantly depending on which approach you choose.
+ + + +The table below highlights the key differences so you can see how they compare side by side.
+ + + +| 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.
+ + + +For people with type 2 diabetes, lowering carbohydrate intake may also help improve blood sugar control, sometimes reducing medication needs under medical supervision.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Common early side effects include:
+ + + +-
+
- 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. +
These symptoms are usually short-lived and manageable with a few adjustments.
+ + + +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:
+ + + +-
+
- 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. +
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.
+ + + +-
+
- 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. +
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.
+ + + +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.
+ + + +Protein sources such as eggs, chicken, fish, lean beef, pork, tofu, and tempeh help maintain muscle and keep you satisfied between meals.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Good options include:
+ + + +-
+
- Unsweetened Greek yogurt with a few berries + + + +
- Hard-boiled eggs + + + +
- Cottage cheese (if tolerated) + + + +
- Almonds or other tree nuts + + + +
- Celery or peppers with guacamole + + + +
- Deli meat roll-ups with cheese + + + +
- Jerky (check for added sugar) + + + +
- Cheese sticks +
The Simple Plate Method
+ + + +If you don’t want to count grams, structure your plate visually:
+ + + +-
+
- Half your plate: non-starchy vegetables + + + +
- One quarter: protein + + + +
- The 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 +
This approach keeps meals balanced and practical without needing to track every number.
+ + + +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.
+ + + + + + + +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.
+ + + +Try to avoid as much as possible the following:
+ + + +-
+
- 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. +
Easy Low-Carb Swaps
+ + + +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.
+ + + +These easy low-carb swaps are practical, widely available, and simple to incorporate into everyday cooking.
+ + + +
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.
+ + + +| 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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+]]>
+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.
+ + + +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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:
+ + + +1. How well they address a specific MFP pain point (pricing, accuracy, feature depth, or functionality gap)
+ + + +2. Whether they bring something genuinely different to the table
+ + + +3. The quality of their free tier
+ + + +4. Their track record with real users (app store ratings, community sentiment, publication reviews).
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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).
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pricing: $5.99/month annual ($71.99/year), $7.99/month on a 6-month plan, or $11.99/month. 7-day free trial.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pricing: Free (basic logging). Premium $39.99/year or $9.99/month. Lifetime $299.99.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pricing: Free (barcode scanning, macros, community). Premium varies by region, approximately $6.99 to $14.99/month or $38.99 to $59.99/year.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pricing: Free (108 nutrients, barcode scanning, no ads). Premium $59.99/year. Premium Plus $99.99/year.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pricing: Free (basic tracking). PRO $3.99/month annual ($47.90/year) or $6.99/month. 7-day free trial.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pricing: Free (unlimited tracking, barcode scanning). Foodnoms+ $39.99/year. Family plan $69.99/year (up to 6 users via Apple Family Sharing).
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pricing: Free (macro tracking, barcode scanning). Premium $7.99/month or $39.99/year. Frequently discounted.
+ + + +So Which MyFitnessPal Alternative Should You Choose?
+ + + +
It depends on what frustrated you about MyFitnessPal in the first place.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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!
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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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+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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.”
+ + + +Once that feels routine (usually after three or four weeks), try adding lunches or breakfasts to your meal planning if you want to.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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:
+ + + +-
+
- Go through each recipe and write down every ingredient. This is your master list. + + + +
- Walk through your fridge, freezer, and pantry, crossing off anything you already have. What’s left is your actual grocery list. +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + Use our protein inake calculator to help you find your exact protein target based on age, weight, and activity level.
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.
+ + + +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.
+ + + +Tools That Make Meal Planning Easier
+ + + +
You don’t need fancy tools to meal plan, but the right ones speed things up considerably.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +Monday: Sheet pan chicken thighs with roasted broccoli and brown rice
+ + + +Tuesday: Black bean tacos with avocado, salsa, and leftover brown rice from Monday
+ + + +Wednesday: Leftover chicken and brown rice turned into chicken fried rice with frozen vegetables and soy sauce
+ + + +Thursday: Pasta with marinara, ground turkey, and a side salad
+ + + +Friday: Flex night (takeout, leftovers, or breakfast for dinner)
+ + + +Saturday: Slow cooker chili with cornbread
+ + + +Sunday: Leftover chili, prep for next week
+ + + +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.
+ + + +Your ideal plan depends on your calorie needs, dietary preferences, and schedule.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+]]>
+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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Apps that are no longer actively maintained, or that have significant data accuracy issues reported by users, didn’t make the cut.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros
+ + + +-
+
- Generates full weekly meal plans automatically,, no manual template browsing + + + +
- Handles keto macro ratios natively with full customisation and per-ingredient exclusions + + + +
- Grocery list integrates with Instacart, Walmart, and Amazon Fresh + + + +
- Virtual pantry reduces waste and over-buying + + + +
- Free tier available; Premium is among the most affordable options starting at $5/mo +
Cons
+ + + +-
+
- Less suited as a pure food diary or biometric tracker + + + +
- Free tier limited to single-day plans; full weekly planning requires Premium + + + +
- Micronutrient tracking is basic compared to Cronometer +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros
+ + + +-
+
- Purpose-built for keto with net carbs calculated automatically throughout + + + +
- 1M+ food database including branded keto products and restaurant menus + + + +
- Keto grade feature flags non-keto foods in real time + + + +
- CGM/glucose integration on premium + + + +
- Active community and recipe library +
Cons
+ + + +-
+
- Interface feels cluttered and the premium upsell is hard to miss on the free tier + + + +
- Many useful features sit behind the premium paywall + + + +
- Not a meal planning tool in the same sense as Eat This Much +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros
+ + + +-
+
- Tracks 85 nutrients, the most detailed nutritional picture in this list + + + +
- USDA-verified database reduces the data quality issues common in crowd-sourced apps + + + +
- Generous free tier includes macro tracking and net carb calculation + + + +
- Integrates with fitness trackers and CGMs +
Cons
+ + + +-
+
- Manual recipe entry is time-consuming + + + +
- Not a keto-specific app; and keto users need to set their own macro targets + + + +
- No meal planning or automated grocery lists +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros
+ + + +-
+
- 2,000+ tested keto recipes with accurate macro counts, not crowd-sourced estimates + + + +
- Clean interface designed specifically for keto + + + +
- Educational content covers keto fundamentals and variations in depth + + + +
- Accurate nutrient tracking including net carbs and micronutrients +
Cons
+ + + +-
+
- No permanent free tier, requires subscription after 14-day trial + + + +
- Priciest app in this list + + + +
- Limited macro customization compared to Carb Manager or Cronometer +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros
+ + + +-
+
- Well-designed onboarding and beginner education which is genuinely useful if you’re new to keto + + + +
- Personalized meal plan generated from initial questionnaire + + + +
- Active community of 60,000+ members for accountability and support + + + +
- Affordable on longer billing cycles +
Cons
+ + + +-
+
- No free tier + + + +
- Lighter tracking depth than Carb Manager or Cronometer + + + +
- Multi-month billing structure can be confusing +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros
+ + + +-
+
- Keto Map is genuinely unique, location-based keto-friendly restaurant guide + + + +
- Free with no upsell pressure, option to buy meal plans + + + +
- Fasting timer built in + + + +
- Syncs with BioSense breath ketone monitor +
Cons
+ + + +-
+
- Smaller food database than other apps in this list + + + +
- No free meal planning +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros
+ + + +-
+
- Largest food database available (14M+ entries) + + + +
- Fast, accurate barcode scanner + + + +
- Wide fitness tracker and device integration + + + +
- Familiar to many users who already have data logged +
Cons
+ + + +-
+
- Not designed for keto, macro defaults are not keto-aligned + + + +
- Net carb calculation requires Premium subscription + + + +
- Free tier has become increasingly restricted + + + +
- Purpose-built keto apps offer better defaults for keto users +
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:
+ + + +-
+
- 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. + + + +
- 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. + + + +
- You want to understand what you’re actually eating nutritionally: use Cronometer. No other free app gives you 85 nutrients from a verified database. + + + +
- You eat out regularly and need help navigating menus: use Senza. The Keto Map feature is unique, and it’s completely free. + + + +
- You’re just starting keto and want guidance: use Keto Cycle. The onboarding and beginner content are the best in this list. + + + +
- 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. +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + +]]>
+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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Knowing the differences helps you understand what you are actually signing up for and how much planning you may need.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Most people start with lacto-ovo vegetarian or pescatarian and then adjust based on how they feel, their preferences, and their personal values.
+ + + +Want an easy way to stick to a vegetarian diet? Get free, fully customized meal plans that manage your calories, protein and nutrients automatically.
+ + + + + + + +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.
+ + + +| 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.
+ + + +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).
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Reduced Cancer Risk
+ + + +Some evidence supports lower colorectal and breast cancer risk, likely from high fiber intake.
+ + + +Improved Gut Health
+ + + +Higher fiber intake promotes beneficial gut bacteria diversity, with vegetarians showing greater microbiome diversity than omnivores.
+ + + + + + + +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.
+ + + +This is where most guides gloss over critical information. Understanding what’s actually missing helps you address it intentionally.
+ + + +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.
+ + + + Use our macro calculator to find your personal macro targets based on your body weight and activity level.
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Iodine
+ + + +Vegetarians can get iodine from iodized salt or sea vegetables (nori, kelp, wakame), with one piece of seaweed per week providing adequate iodine.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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. +
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. +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +7-Day Vegetarian Meal Plan
+ + + +Below is a flexible vegetarian diet template that you can adjust based on preferences and availability.
+ + + +| 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.
+ + + + + + + +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. +
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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +Do vegetarians get enough protein?
+ + + +Yes, if you eat varied legumes, soy, nuts, dairy, and eggs to hit your target of 50-75g daily.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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).
+]]>
+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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +How Does the Paleo Diet Work
+ + + +At its core, the Paleo diet works by changing the quality of your calories, not just the quantity.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +In practice, that means focusing on meat, fish, vegetables, fruit, nuts, and seeds, while avoiding grains, legumes, dairy, and most packaged foods.
+ + + +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.
+ + + +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.
+ + + +The main food categories that are typically excluded are:
+ + + +-
+
- 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. +
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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +For people with insulin resistance or prediabetes, this shift can lead to noticeable improvements in blood sugar control within weeks.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +This isn’t dramatic but it’s consistent and sustainable because calorie restriction feels voluntary, not forced.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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:
+ + + +-
+
- 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. +
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.
+ + + +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.
+ + + +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:
+ + + +-
+
- 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. +
Paleo vs. Keto: What’s the Difference?
+ + + +Paleo and keto are often confused, but they’re built on different ideas.
+ + + +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.
+ + + +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.
+ + + +The table below outlines the key differences between the two dietary approaches.
+ + + +| 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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +| 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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Ready to start paleo? Get your personalized paleo meal plan with recipes and grocery list to make your transition simple.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+]]>
+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.
+ + + +
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.
+ + + +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.
+ + + +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.
+ + + +Quick Comparison
+ + + +| If you want… | Use this | Price |
|---|---|---|
| Meals planned around macros | Eat This Much | Free / $5/mo |
| Low-carb macro tracking & meal planning | Carb Manager | Free / Strats at $3.33/mo billed annualy |
| Macros that adjust weekly | MacroFactor | $11.99/mo |
| Micronutrient tracking | Cronometer | Free / $59.99/yr |
| An app with specific macro targets | MyMacros+ | Free / $2.99/mo |
| A huge food database | MyFitnessPal | Free / $79.99/yr |
| Beginner-friendly tracking | Lose It! | Free / $39.99/yr |
| Minimalist & simple macro tracking | Stupid Simple Macro Tracker | $34.99/yr |
| Easy macro tracking with photo logging | SnapCalorie | Free / Premium |
| Privacy-first Apple only tracker | Foodnoms | $5.99/mo |
| Week-by-week macro coaching | Carbon Diet Coach | ~$11.99/mo |
| Psychology-based weight loss program | Noom | Free / $49.99/yr |
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- Automatically generates full meal plans around your macro targets + + + +
- Detailed nutritional breakdown per meal including vitamins and minerals + + + +
- Integrated grocery delivery to major US retailers + + + +
- Supports multiple diet styles +
Cons:
+ + + +-
+
- Simpler recipes may not satisfy experienced cooks + + + +
- Premium required for advanced customization and weekly planning +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- Built specifically for keto and low-carb dieting + + + +
- Tracks net carbs, glucose, and ketones + + + +
- Large database of keto-friendly recipes + + + +
- Integrates with Fitbit, Garmin, Apple Watch, and more +
Cons:
+ + + +-
+
- Not ideal for balanced macro approaches + + + +
- The free version is fairly limited +
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.
+ + + +MacroFactor: Best Overall Macro Tracking App
+ + + +Best for: Data-driven people who want their macro targets to adapt as they progress.
+ + + +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.
+ + + +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.
+ + + +Price: No free tier. Plans start at $11.99/month or $71.99/year after a 7-day trial.
+ + + +Pros:
+ + + +-
+
- Dynamic algorithm adjusts your macro targets weekly based on real progress + + + +
- Fully verified food database with no inaccurate user submissions + + + +
- Supports a wide range of goals including muscle gain, fat loss, and maintenance + + + +
- Tracks expenditure trends and energy balance over time +
Cons:
+ + + +-
+
- No free version, only a trial period + + + +
- Not ideal for athletes or those with precise performance goals +
Cronometer: Best for Accuracy and Micronutrient Tracking
+ + + +
Best for: Anyone who wants to track more than just macros, including vitamins, minerals, and micronutrients
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- Verified food database for reliable data + + + +
- Tracks over 84 nutrients including vitamins, minerals, and amino acids + + + +
- Integrates with Apple Health, Fitbit, Garmin, and other fitness devices + + + +
- Affordable premium +
Cons:
+ + + +-
+
- The sheer depth of data can feel overwhelming for beginners + + + +
- Smaller restaurant database and less lifestyle-focused design +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- Ability to set different macro goals for training days vs. rest days + + + +
- 5 million+ food item database + + + +
- Trusted by competitive bodybuilders and powerlifters +
Cons:
+ + + +-
+
- Less adaptive than apps like MacroFactor + + + +
- Some advanced features require a Pro subscription +
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.
+ + + +MyFitnessPal
+ + + +
Best for: Beginners who want the largest food database available and a familiar, widely-used platform.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- Largest food database of any app on this list (18 million+ foods) + + + +
- Integrates with virtually every fitness device and app + + + +
- Large, active community for support and accountability + + + +
- Well-designed and easy to navigate +
Cons:
+ + + +-
+
- Many previously free features are now behind a paywall + + + +
- User-submitted food entries can be inaccurate +
Lose It!: Best for Simple Macro Tracking
+ + + +
Best for: Beginners who want a clean, guided experience focused on weight loss.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- Very beginner-friendly with a guided setup + + + +
- Clean, well-designed interface + + + +
- One of the most affordable premium plans on this list + + + +
- Strong community and social features +
Cons:
+ + + +-
+
- Macro tracking is a premium feature + + + +
- Less suited to performance or body composition goals +
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.
+ + + +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.
+ + + +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.
+ + + +Price: $34.99/year with a lifetime purchase option available.
+ + + +Pros:
+ + + +-
+
- Extremely simple, focused, and easy to use + + + +
- Visual tracking with filling macro icons is intuitive + + + +
- No distracting social features, articles, or ads +
Cons:
+ + + +-
+
- Smaller food database than competitors + + + +
- No coaching, meal planning, or adaptive features + + + +
- Not suitable for beginners who need guidance +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- AI-powered photo logging is fast and convenient + + + +
- LiDAR integration on newer iPhones improves portion size accuracy + + + +
- Great for logging restaurant meals and complex plates +
Cons:
+ + + +-
+
- Less accurate than manual logging with a food scale + + + +
- Accuracy is lower on phones without LiDAR + + + +
- Not suitable for very strict diets or competition prep +
Foodnoms: Best for Fast & Private Macro Tracking
+ + + +Best for: Apple users who want a fast, beautifully designed tracker with strong privacy and no ads.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- AI meal scanning, voice entry, and smart scale support + + + +
- Strong privacy: no ads, no data selling, encrypted storage + + + +
- Generous free tier with no ads +
Cons:
+ + + +-
+
- Apple ecosystem only, no Android + + + +
- Smaller food database than other apps on the market +
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.
+ + + +If accountability and expert guidance matter more to you than meal planning features, this category is where you should focus.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Price: No free version. Plans start at $11.99/month, $59.99 for 6 months, or $99.99/year.
+ + + +Pros:
+ + + +-
+
- Weekly check-ins with adaptive macro adjustments + + + +
- Built by evidence-based nutrition experts + + + +
- Supports multiple diet styles including fat loss, muscle gain, maintenance, and reverse dieting +
Cons:
+ + + +-
+
- No free version + + + +
- Does not provide meal plans + + + +
- No social or community features within the app +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Pros:
+ + + +-
+
- Addresses the psychology and habits behind eating, not just the numbers + + + +
- Daily lessons on behavior change, stress eating, and mindful eating + + + +
- Access to a personal coach and group community +
Cons:
+ + + +-
+
- Significantly more expensive than most apps on this list + + + +
- Not ideal for athletes or those with precise performance goals +
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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+]]>
+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.
+ + + +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.
+ + + +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.
+ + + +Please talk to your doctor or healthcare professional before making any major changes to your diet plan.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Others are motivated by ethics or environmental concerns, including animal welfare and the impact of livestock production on greenhouse gas emissions.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +Interested in trying a vegan diet? Get a free fully customized vegan meal plan matched to your specific calorie and nutrient needs today.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +| 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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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:
+ + + +-
+
- 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. +
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.
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.
+ + + +| 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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + + + + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+ + + +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.
+]]>
Hummus doesn’t get enough credit. When made at home with the right ingredients, it’s a flavorful, versatile spread packed with fiber, protein and a ton of vitamins. It doesn’t have to be that sad, cement-like excuse for a dip you’ll find sitting untouched on the snack table at your cousin’s graduation party. (Sorry, Aunt Judy – someone HAD to say it.)
+
+
Ask any professional chef about the value of knives in the kitchen and they’ll tell you it can’t be overstated. Heck, anyone who simply does a lot of cooking will tell you the same thing. Sharpening your knife skills (more puns ahead) will open culinary doors for you, especially for preparing healthy meals based on fresh ingredients. Mastering how to dice onions, cube squash, mince garlic, de-bone chicken, julienne basil and uniformly slice anything will ensure your meals are evenly cooked, flavorful and looking great.
+
The 
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If you don’t already own a slow cooker or can’t borrow one, there are plenty of options available online and in stores. For your first purchase, we recommend looking for a four to six quart capacity size with a simple interface that won’t set you back a ton of money. This 
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1) Don’t Get TOO Hungry
2) Drink Water
3) Get Enough Shut Eye
4) Boost Your Protein
5) Fill Up On Fiber
6) Don’t Deny Yourself Completely
2) Meal plans that take leftovers into account. Because, really, not everyone can cook five nights a week, and if eating 
It’s great that our annual 
It’s been two weeks since we welcomed a new year and for many, that means two weeks of working on New Year resolutions. We at ETM aren’t the biggest fans of 
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+ */
+
+ // Clear any timeout, and we should have one, because we finished
+ if (undefined !== tdDemoMenu._startExtendedTimeout) {
+ window.clearTimeout(tdDemoMenu._startExtendedTimeout);
+ tdDemoMenu._startExtendedTimeout = undefined;
+ }
+
+ // Clear any interval, and we should have one, because we finished
+ if (undefined !== tdDemoMenu._startExtendedInterval) {
+ window.clearInterval(tdDemoMenu._startExtendedInterval);
+ tdDemoMenu._startExtendedInterval = undefined;
+ }
+
+ tdDemoMenu._resetTdScreeDemoExtendWidth();
+
+ jQuery(this).hide();
+
+ //jQuery( '.td-screen-demo:first').hide();
+ jQuery('.td-screen-demo:first').css('visibility', 'hidden');
+ }
+
+ ).mousemove(function(event) {
+ //tdDemoMenu._moveScreenDemo( event );
+ });
+ },
+
+
+
+
+ /**
+ * Position the '.td-screen-demo' element according to the mouse position
+ *
+ * @param event - mouse move
+ * @private
+ */
+ _moveScreenDemo: function( event ) {
+ var
+ // The jquery object of the previewer demo element
+ $screenDemo = jQuery( '.td-screen-demo:first' ),
+
+ $WPAdminBar = jQuery( '#wpadminbar' ),
+
+ // new top value
+ newTopValue = event.pageY - document.body.scrollTop - ( $screenDemo.outerHeight( true ) / 2 ),
+
+ // The reference top value used when #wpadminbar is enabled
+ refTopValue = 0;
+
+ if ( $WPAdminBar.length ) {
+ refTopValue = $WPAdminBar.outerHeight(true);
+ } else {
+ refTopValue = 0;
+ }
+
+ if ( refTopValue > newTopValue ) {
+ newTopValue = refTopValue;
+ }
+
+
+ if ( newTopValue < 0 ) {
+ newTopValue = 0;
+ } else if ( jQuery( window ).height() - $screenDemo.outerHeight( true ) / 2 < event.pageY - document.body.scrollTop ) {
+ newTopValue = jQuery( window ).height() - $screenDemo.outerHeight( true );
+ }
+
+ $screenDemo.css( 'top', newTopValue );
+ },
+
+
+
+
+
+ /**
+ * Used when the width of the demo menu has changed (the width of the extended screen also changes)
+ * @private
+ */
+ _resetTdScreeDemoExtendWidth: function () {
+
+ var widthColumn = parseInt(jQuery('#td-theme-settings').css('width').replace('px', '')) / 2;
+
+ jQuery('.td-screen-demo-extend:first').css({
+ 'width': widthColumn + 'px'
+ });
+ },
+
+ _showExtendedScreenDemo: function () {
+
+ if (tdDemoMenu._extendedDemo) {
+
+ jQuery('.td-screen-demo-extend:first').css({
+ top: jQuery('.td-screen-demo:first').css('top')
+ }).show();
+
+ }
+ },
+
+ _checkMousePosition: function () {
+
+ var theElement;
+
+ jQuery('.td-set-theme-style-link').each(function (index, element) {
+
+ tdDemoMenu._log(index);
+
+ var $this = jQuery(element),
+ cssClassContainer = 'td-set-theme-style',
+ $thisContainer = $this.closest('.' + cssClassContainer);
+
+ var verticalPosition = false;
+ var horizontalPosition = false;
+
+ if (0 === jQuery('.td-set-theme-style-link').index(element) % 2) {
+
+ if (parseInt($thisContainer.position().top) + parseInt(jQuery(window).scrollTop()) < tdDemoMenu.mousePosY && tdDemoMenu.mousePosY < parseInt($thisContainer.position().top) + parseInt(jQuery(window).scrollTop()) + parseInt($thisContainer.outerHeight())) {
+ verticalPosition = true;
+
+ if (parseInt(jQuery(window).width()) - 2 * parseInt($thisContainer.outerWidth()) < tdDemoMenu.mousePosX && tdDemoMenu.mousePosX < parseInt(jQuery(window).width()) - parseInt($thisContainer.outerWidth())) {
+ horizontalPosition = true;
+ }
+ }
+ //tdDemoMenu._log( 'caz A : ' + index + ' > vert: ' + verticalPosition + ' > hori: ' + horizontalPosition + ' > posY: ' + tdDemoMenu.mousePosY + ' > posX: ' + tdDemoMenu.mousePosX +
+ // ' > top: ' + (parseInt($thisContainer.position().top) + parseInt(jQuery(window).scrollTop())) + ' > bottom: ' + (parseInt($thisContainer.position().top) + parseInt(jQuery(window).scrollTop()) + parseInt($thisContainer.outerHeight())) +
+ // ' > left: ' + (parseInt(jQuery( window ).width()) - 2 * parseInt($thisContainer.outerWidth())) + ' > right: ' + (parseInt(jQuery( window ).width()) - parseInt($thisContainer.outerWidth())) );
+
+ } else {
+ var $thisPrevContainer = $thisContainer.prev('.' + cssClassContainer);
+
+ if ($thisPrevContainer.length) {
+ if (parseInt($thisPrevContainer.position().top) + parseInt(jQuery(window).scrollTop()) < tdDemoMenu.mousePosY && tdDemoMenu.mousePosY < (parseInt($thisPrevContainer.position().top) + parseInt(jQuery(window).scrollTop()) + parseInt($thisPrevContainer.outerHeight()))) {
+ verticalPosition = true;
+
+ if (parseInt(jQuery(window).width()) - parseInt($thisContainer.outerWidth()) < tdDemoMenu.mousePosX && tdDemoMenu.mousePosX < parseInt(jQuery(window).width())) {
+ horizontalPosition = true;
+ }
+ }
+ }
+ //tdDemoMenu._log( 'caz B : ' + index + ' > vert: ' + verticalPosition + ' > hori: ' + horizontalPosition + ' > posY: ' + tdDemoMenu.mousePosY + ' > posX: ' + tdDemoMenu.mousePosX +
+ // ' > top: ' + ($thisPrevContainer.position().top + parseInt(jQuery(window).scrollTop())) + ' > bottom: ' + (parseInt($thisPrevContainer.position().top) + parseInt(jQuery(window).scrollTop()) + parseInt($thisPrevContainer.outerHeight())) +
+ // ' > left: ' + (parseInt(jQuery( window ).width()) - parseInt($thisContainer.outerWidth())) + ' > right: ' + parseInt(jQuery( window ).width()) );
+ }
+
+ // The element where the mouse is positioned, was found
+ if (verticalPosition && horizontalPosition) {
+ theElement = element;
+ return false;
+ }
+
+ });
+
+ if (undefined === theElement) {
+ //jQuery( '#td-theme-settings').find( '.td-screen-demo:first' ).hide();
+ jQuery('#td-theme-settings').find('.td-screen-demo:first').css('visibility', 'hidden');
+ } else {
+ jQuery(theElement).mouseenter();
+ }
+ },
+
+ _log: function (msg) {
+
+ //window.console.log( msg );
+ }
+
+ };
+
+})( jQuery );
+
+
+/**
+ * show the panel if the cookie is set
+ */
+(function() {
+ 'use strict';
+ var td_current_panel_stat = td_read_site_cookie( 'td_show_panel' );
+ if ( 'hide' === td_current_panel_stat ) {
+ var jQueryObj = jQuery( '#td-theme-settings' );
+ if ( jQueryObj.length ) {
+ jQueryObj.removeClass( 'td-theme-settings-small' );
+ jQuery( '#td-theme-set-hide' ).html( 'DEMOS' );
+ }
+ } else {
+ jQuery( '#td-theme-set-hide' ).html( 'CLOSE');
+ }
+
+})();
+
+
+
+
+
+/* ----------------------------------------------------------------------------
+ On load
+ */
+jQuery().ready(function() {
+
+ 'use strict';
+
+ // do not run on iOS
+ if (tdDetect.isIos === false && tdDetect.isAndroid === false) {
+ tdDemoMenu.init();
+ }
+
+
+
+ // Show/hide the demo menu panel
+ jQuery( '#td-theme-set-hide' ).click(function(event) {
+ event.preventDefault();
+ event.stopPropagation();
+
+ var $this = jQuery(this),
+ jQueryObj = jQuery( '#td-theme-settings' );
+
+ if ( jQueryObj.hasClass( 'td-theme-settings-small' ) ) {
+ // close
+ jQueryObj.removeClass( 'td-theme-settings-small' );
+ jQueryObj.addClass( 'td-theme-settings-closed' );
+ $this.html( 'DEMOS' );
+
+ setTimeout(function(){
+ jQueryObj.addClass( 'td-ts-closed-no-transition' ); // add the remove transition class after the animation has finished
+ }, 450);
+
+ td_set_cookies_life( ['td_show_panel', 'hide', 86400000] );//86400000 is the number of milliseconds in a day
+
+
+ } else {
+ // open
+ jQueryObj.removeClass( 'td-ts-closed-no-transition' ); // remove the remove transition class :)
+
+
+ jQueryObj.addClass( 'td-theme-settings-small' );
+ jQueryObj.removeClass( 'td-theme-settings-closed' );
+ $this.html( 'CLOSE' );
+ td_set_cookies_life( ['td_show_panel', 'show', 86400000] );//86400000 is the number of milliseconds in a day
+ }
+ });
+
+
+}); //end on load
+/**
+ * Created by RADU on 6/24/14.
+ */
+
+/* global jQuery: {} */
+
+var tdTrendingNow = {};
+
+(function() {
+
+ "use strict";
+
+ tdTrendingNow = {
+
+ // - the list of items
+ items: [],
+
+ // - trending now item
+ item: function item() {
+ //the block Unique id
+ this.blockUid = '';
+ //autostart
+ this.trendingNowAutostart = 'manual';
+ //autostart timer
+ this.trendingNowTimer = 0;
+ //slider position
+ this.trendingNowPosition = 0;
+ //posts list
+ this.trendingNowPosts = [];
+ // flag used to mark the initialization item
+ this._is_initialized = false;
+ },
+
+ //function used to init tdTrendingNow
+ init: function() {
+ tdTrendingNow.items = [];
+ },
+
+ //internal utility function used to initialize an item
+ _initialize_item: function( item ) {
+ // an item must be initialized only once
+ if ( true === item._is_initialized ) {
+ return;
+ }
+ // the item is marked as initialized
+ item._is_initialized = true;
+ },
+
+ //add an item
+ addItem: function( item ) {
+
+ //todo - add some checks on item
+ // check to see if the item is ok
+ if (typeof item.blockUid === 'undefined') {
+ throw 'item.blockUid is not valid';
+ }
+ if (typeof item.trendingNowPosts === 'undefined' || item.trendingNowPosts.length < 1) {
+ throw 'item.trendingNowPosts is not valid';
+ }
+
+ // the item is added in the items list
+ tdTrendingNow.items.push( item );
+
+ // the item is initialized only once when it is added
+ tdTrendingNow._initialize_item( item );
+
+ //autostart
+ tdTrendingNow.tdTrendingNowAutoStart(item.blockUid);
+ },
+
+ //deletes an item base on blockUid
+ deleteItem: function( blockUid ) {
+ for (var cnt = 0; cnt < tdTrendingNow.items.length; cnt++) {
+ if (tdTrendingNow.items[cnt].blockUid === blockUid) {
+ tdTrendingNow.items.splice(cnt, 1); // remove the item from the "array"
+ return true;
+ }
+ }
+ return false;
+ },
+
+ //switch to the previous item
+ itemPrev: function( blockUid ) {
+ //current item
+ var i, currentItem;
+ //get current item
+ for (var cnt = 0; cnt < tdTrendingNow.items.length; cnt++) {
+ if (tdTrendingNow.items[cnt].blockUid === blockUid) {
+ currentItem = tdTrendingNow.items[cnt];
+ }
+ }
+
+ // if there's just a single post to be shown, there's no need for next/prev/autostart
+ if ((blockUid !== undefined) && (1 >= currentItem.trendingNowPosts.length)) {
+ return;
+ }
+
+ /**
+ * used when the trending now block is used on auto mod and we click on show prev or show next article title
+ * this will make the auto mode wait another xx seconds before displaying the next article title
+ */
+ if ('manual' !== currentItem.trendingNowAutostart) {
+ clearInterval(currentItem.trendingNowTimer);
+ currentItem.trendingNowTimer = setInterval(function () {
+ tdTrendingNow.tdTrendingNowChangeText([blockUid, 'left'], true);
+ }, 3000);
+ }
+
+ //call to change the text
+ tdTrendingNow.tdTrendingNowChangeText([blockUid, 'right'], false);
+ },
+
+ //switch to the next item
+ itemNext: function ( blockUid ) {
+ //current item
+ var i, currentItem;
+ //get current item
+ for (var cnt = 0; cnt < tdTrendingNow.items.length; cnt++) {
+ if (tdTrendingNow.items[cnt].blockUid === blockUid) {
+ currentItem = tdTrendingNow.items[cnt];
+ }
+ }
+
+ // if there's just a single post to be shown, there's no need for next/prev/autostart
+ if ((blockUid !== undefined) && (1 >= currentItem.trendingNowPosts.length)) {
+ return;
+ }
+
+ /**
+ * used when the trending now block is used on auto mod and we click on show prev or show next article title
+ * this will make the auto mode wait another xx seconds before displaying the next article title
+ */
+ if ('manual' !== currentItem.trendingNowAutostart) {
+ clearInterval(currentItem.trendingNowTimer);
+ currentItem.trendingNowTimer = setInterval(function () {
+ tdTrendingNow.tdTrendingNowChangeText([blockUid, 'left'], true);
+ }, 3000);
+ }
+
+ //call to change the text
+ tdTrendingNow.tdTrendingNowChangeText([blockUid, 'left'], true);
+ },
+
+ /*
+ function for changing the posts in `trending now` display area
+ *
+ *array_param[0] : the id of current `trending now wrapper`
+ *array_param[1] : moving direction (left or right)
+ */
+ tdTrendingNowChangeText: function(array_param, to_right) {
+
+ //for consistency use the same variables names as thh parent function
+ var blockUid = array_param[0],
+ movingDirection = array_param[1],
+ postsArrayListForThisTrend = [],
+ postsArrayListPosition = 0,
+ itemPosition;
+
+ for (var cnt = 0; cnt < tdTrendingNow.items.length; cnt++) {
+ if (tdTrendingNow.items[cnt].blockUid === blockUid) {
+ itemPosition = cnt;
+ postsArrayListForThisTrend = tdTrendingNow.items[cnt].trendingNowPosts;
+ postsArrayListPosition = tdTrendingNow.items[cnt].trendingNowPosition;
+ }
+ }
+
+ if (typeof itemPosition !== 'undefined' && itemPosition !== null) {
+ var previousPostArrayListPosition = postsArrayListPosition,
+ post_count = postsArrayListForThisTrend.length - 1;//count how many post are in the list
+
+ if ('left' === movingDirection) {
+ postsArrayListPosition += 1;
+
+ if (postsArrayListPosition > post_count) {
+ postsArrayListPosition = 0;
+ }
+
+ } else {
+ postsArrayListPosition -= 1;
+
+ if (postsArrayListPosition < 0) {
+ postsArrayListPosition = post_count;
+ }
+ }
+
+ //update the new position in the global `tdTrendingNow`
+ tdTrendingNow.items[itemPosition].trendingNowPosition = postsArrayListPosition;
+
+ postsArrayListForThisTrend[previousPostArrayListPosition].css('opacity', 0);
+ postsArrayListForThisTrend[previousPostArrayListPosition].css('z-index', 0);
+
+ for (var trending_post in postsArrayListForThisTrend) {
+ if (true === postsArrayListForThisTrend.hasOwnProperty(trending_post)) {
+ postsArrayListForThisTrend[trending_post].removeClass('td_animated_xlong td_fadeInLeft td_fadeInRight td_fadeOutLeft td_fadeOutRight');
+ }
+ }
+
+ postsArrayListForThisTrend[postsArrayListPosition].css('opacity', 1);
+ postsArrayListForThisTrend[postsArrayListPosition].css('z-index', 1);
+
+ if (true === to_right) {
+
+ postsArrayListForThisTrend[previousPostArrayListPosition].addClass('td_animated_xlong td_fadeOutLeft');
+ postsArrayListForThisTrend[postsArrayListPosition].addClass('td_animated_xlong td_fadeInRight');
+ } else {
+
+ postsArrayListForThisTrend[previousPostArrayListPosition].addClass('td_animated_xlong td_fadeOutRight');
+ postsArrayListForThisTrend[postsArrayListPosition].addClass('td_animated_xlong td_fadeInLeft');
+ }
+ }
+ },
+
+ //trending now function to auto start
+ tdTrendingNowAutoStart: function(blockUid) {
+ for (var cnt = 0; cnt < tdTrendingNow.items.length; cnt++) {
+ // if there's just a single post to be shown, there's no need for next/prev/autostart
+ if (tdTrendingNow.items[cnt].blockUid === blockUid && tdTrendingNow.items[cnt].trendingNowAutostart !== 'manual') {
+ tdTrendingNow.items[cnt].trendingNowTimer = tdTrendingNow.setTimerChangingText(blockUid);
+ }
+ }
+ },
+
+ setTimerChangingText: function( blockUid ) {
+ return setInterval(function () {
+ //console.log(i + "=>" + list[i] + "\n");
+ tdTrendingNow.tdTrendingNowChangeText([blockUid, 'left'], true);
+ }, 3000);
+ }
+
+ };
+
+ tdTrendingNow.init();
+
+})();
+"use strict";
+
+
+/* ----------------------------------------------------------------------------
+ history js
+ */
+
+var td_history = {
+ td_history_change_event: false,
+
+ // static class init
+ init: function() {
+ //hook the popstate event
+ window.addEventListener('popstate', function(event) {
+ td_history.td_history_change_event = true;
+ if (typeof(event.state) != "undefined" && event.state != null) {
+ jQuery("#" + event.state.slide_id).iosSlider("goToSlide", event.state.current_slide);
+ }
+ });
+ },
+
+
+ /**
+ * generally used on load
+ * @param data
+ */
+ replace_history_entry: function (data) {
+ if (tdDetect.hasHistory === false) {
+ return; //no history support
+ }
+ history.replaceState(data, null);
+ },
+
+
+ /**
+ * ads an history entry - it also knows if we are using mod rewrite or not
+ * @param data - the history data (state)
+ * @param query_parm_id - 'slide' or other
+ * @param query_parm_value - the value for slide
+ */
+ add_history_entry: function (data, query_parm_id, query_parm_value) {
+
+ if (tdDetect.hasHistory === false) {
+ return; //no history support
+ }
+
+
+ if (query_parm_value == '') {
+ history.pushState(data, null, null); //add the hash via history api
+ return;
+ }
+
+ // @todo - detect other types of pages ex: ?page_id
+ var td_query_page_id = td_history.get_query_parameter('p');
+ if (td_query_page_id != '') {
+ //no mod rewrite, we go with ?p= etc
+ if (query_parm_value == 1) {
+ history.pushState(data, null, '?p=' + td_query_page_id); //remove the parm for the first item
+ } else {
+ history.pushState(data, null, '?p=' + td_query_page_id + '&' + query_parm_id + '=' + query_parm_value); //add the hash via history api
+ }
+
+ } else {
+ //mod rewrite
+ if (query_parm_value == 1) {
+ history.pushState(data, null, td_history.get_mod_rewrite_base_url()); //add the hash via history api
+ } else {
+ history.pushState(data, null, td_history.get_mod_rewrite_base_url() + query_parm_value + '/'); //add the hash via history api
+ }
+ }
+
+ },
+
+
+
+ /**
+ * returns the base url of urls with mod rewrite + pagination
+ * @returns {string}
+ */
+ get_mod_rewrite_base_url: function () {
+ var full_url = document.URL;
+
+ //trim the last "/" in the url
+ if (full_url.charAt(full_url.length - 1) == '/') {
+ full_url = full_url.slice(0, - 1);
+ }
+
+ if (td_history.get_mod_rewrite_pagination(document.URL) === false) {
+ // no pagination present
+ return document.URL;
+ }
+
+ // we have pagination so we have to parse the url to remove it
+ return full_url.substring(0, full_url.lastIndexOf("/"))+ '/';
+
+ },
+
+
+
+ /**
+ * get the pagination from the urls with mod rewrite on
+ * @returns {*}
+ */
+ get_mod_rewrite_pagination: function () {
+ var full_url = document.URL;
+
+ //trim the last "/" in the url
+ if (full_url.charAt(full_url.length - 1) == '/') {
+ full_url = full_url.slice(0, - 1);
+ }
+
+ var last_url_parameter = full_url.substring(full_url.lastIndexOf("/")+1, full_url.length);
+
+ // return the page if it's indeed an integer
+ if (td_history.isInt(last_url_parameter)) {
+ return last_url_parameter;
+ }
+
+ //return false if we don't have a page
+ return false;
+ },
+
+
+ /**
+ * used by the iosslider @startAtSlide, it return 1 if there is no pagination or returns the pagination
+ * @param query_parm_id
+ * @returns {*}
+ */
+ get_current_page: function (query_parm_id) {
+ var td_query_page_id = td_history.get_query_parameter('p');
+ if (td_query_page_id != '') {
+ //no mod rewrite, we go with ?p= etc
+ var cur_page = td_history.get_query_parameter(query_parm_id);
+ if (cur_page != '') {
+ return cur_page;
+ } else {
+ return 1;
+ }
+ } else {
+ //mod rewrite
+ var cur_page = td_history.get_mod_rewrite_pagination();
+ if (cur_page !== false) {
+ return cur_page;
+ } else {
+ return 1;
+ }
+ }
+ },
+
+
+ /**
+ * used to check if a number is an integer
+ * @param n
+ * @returns {boolean}
+ */
+ isInt: function (n) {
+ return n % 1 === 0;
+ },
+
+
+ /**
+ * returns a query parameter from the current url - we use it for ?p=
+ * @param name
+ * @returns {string}
+ */
+ get_query_parameter: function (name) {
+ name = name.replace(/[\[]/, "\\[").replace(/[\]]/, "\\]");
+ var regex = new RegExp("[\\?&]" + name + "=([^&#]*)"),
+ results = regex.exec(location.search);
+ return results == null ? "" : decodeURIComponent(results[1].replace(/\+/g, " "));
+ },
+
+ /**
+ * callback for slides with history
+ * @param args
+ */
+ slide_changed_callback: function(args) {
+ //do not add another history entry if the slide moved due to the history change event
+ if (td_history.td_history_change_event === true) {
+ td_history.td_history_change_event = false;
+ return;
+ }
+ var current_slide = args.currentSlideNumber;
+ var slide_id = args.sliderContainerObject.attr('id');
+
+ td_history.add_history_entry({current_slide:current_slide, slide_id:slide_id}, 'slide', current_slide);
+ }
+
+};
+
+/**
+ * ie8 does not have pushState and history
+ */
+if (window.history && window.history.pushState) {
+ td_history.init();
+}
+
+/**
+ * @depends on:
+ * td_util
+ * td_events
+ * tdAffix
+ */
+
+/* global jQuery:{} */
+/* global tdUtil:{} */
+/* global tdViewport:{} */
+/* global tdAffix:{} */
+
+
+var tdSmartSidebar = {};
+
+(function(){
+
+ 'use strict';
+
+ tdSmartSidebar = {
+ hasItems: false, // this class will only work when this flag is true. If we don't have any items, all the calculations on scroll will be disabled by this flag
+ items: [], //the array that has all the items
+ scroll_window_scrollTop_last: 0, //last scrollTop position, used to calculate the scroll direction
+
+
+ tds_snap_menu: tdUtil.getBackendVar( 'tds_snap_menu' ), //read the snap menu setting from theme panel
+
+
+ /**
+ * @see tdSmartSidebar.td_events_resize
+ */
+ is_enabled: true, //if the smart sidebar is not needed (ex on mobile) put this flag to true
+ is_enabled_state_run_once: false, // make sure that we dun enable and disable only once
+ is_disabled_state_run_once: false,
+
+
+ is_tablet_grid: false, //we detect if the current grid is the tablet portrait one
+
+
+ _view_port_current_interval_index: tdViewport.getCurrentIntervalIndex(),
+
+
+ item: function() {
+ this.content_jquery_obj = '';
+ this.sidebar_jquery_obj = '';
+
+
+ // the position variables
+ this.sidebar_top = 0;
+ this.sidebar_bottom = 0;
+ this.sidebar_height = 0;
+
+
+ this.content_top = 0;
+ this.content_bottom = 0;
+
+ // the sidebar state
+ this.sidebar_state = '';
+
+ this.case_1_run_once = false;
+ this.case_2_run_once = false;
+ this.case_3_run_once = false;
+ this.case_3_last_sidebar_height = 0; // case 3 has to be recalculated if the sidebar height changes
+ this.case_3_last_content_height = 0; // recalculate case 3 if content height has changed
+ this.case_4_run_once = false;
+ this.case_4_last_menu_offset = 0;
+ this.case_5_run_once = false;
+ this.case_6_run_once = false;
+ },
+
+
+ //add item to the array
+ add_item: function( item ) {
+ tdSmartSidebar.hasItems = true; //put the flag that we have items
+
+ /**
+ * add clear fix to the content and sidebar.
+ * we need the clear fix to clear the margin of the first and last element
+ */
+ item.sidebar_jquery_obj
+ .prepend( '' )
+ .append( '' );
+
+ item.content_jquery_obj
+ .prepend( '' )
+ .append( '' );
+
+
+ tdSmartSidebar.items.push( item );
+ },
+
+
+ td_events_scroll: function( scrollTop ) {
+
+
+ // we don't have any smart sidebars, return
+ if ( false === tdSmartSidebar.hasItems ) {
+ return;
+ }
+
+
+ // check if the smart sidebar is enabled ( the sidebar can be enabled / disabled on runtime )
+ if ( false === tdSmartSidebar.is_enabled ) {
+
+ if ( false === tdSmartSidebar.is_disabled_state_run_once ) { // this call runs only ONCE / state change - we don't want any code to run on mobile
+ tdSmartSidebar.is_disabled_state_run_once = true;
+ for ( var item_index = 0; item_index < tdSmartSidebar.items.length; item_index++ ) {
+ tdSmartSidebar.items[ item_index ].sidebar_jquery_obj.css({
+ width: 'auto',
+ position: 'static',
+ top: 'auto',
+ bottom: 'auto'
+ });
+ }
+ tdSmartSidebar.log( 'smart_sidebar_disabled' );
+ }
+
+ return;
+ }
+
+
+ // all is done in an animation frame
+ window.requestAnimationFrame(function() {
+
+
+ /**
+ * this is the height of the menu, computed live. We
+ * @type {number}
+ */
+ var td_affix_menu_computed_height = 0;
+ if ( '' !== tdSmartSidebar.tds_snap_menu ) { // if the menu is not snapping in any way - do not calculate this
+
+ // The main_menu_height was replaced with the _get_menu_affix_height(), because we need the size of the
+ // affix menu. In the 'Newspaper' the menu has different sizes when it is affix 'on' and 'off'.
+ td_affix_menu_computed_height = tdAffix._get_menu_affix_height();
+
+ // Menu offset value is added when we are on 'smart_snap_always' case
+ if ('smart_snap_always' === tdAffix.tds_snap_menu) {
+ td_affix_menu_computed_height += tdAffix.menu_offset;
+ }
+ }
+ // The following height is added just for Newspaper theme.
+ // In the Newsmag theme, the sidebar elements have already a 'padding-top' of 20px
+
+ if ( ( 'undefined' !== typeof window.tdThemeName ) && ( 'Newspaper' === window.tdThemeName ) ) {
+ td_affix_menu_computed_height += 20;
+ }
+
+
+
+
+
+ // compute the scrolling direction
+ var scroll_direction = '';
+ //check the direction
+ if ( scrollTop !== tdSmartSidebar.scroll_window_scrollTop_last ) { // compute direction only if we have different last scroll top
+ // compute the direction of the scroll
+ if ( scrollTop > tdSmartSidebar.scroll_window_scrollTop_last ) {
+ scroll_direction = 'down';
+ } else {
+ scroll_direction = 'up';
+ }
+ }
+ tdSmartSidebar.scroll_window_scrollTop_last = scrollTop;
+
+
+
+ /**
+ * scrollTop - is the distance that is scrolled from the top of the document PLUS the height of the menu
+ */
+
+
+
+ var view_port_height = jQuery( window ).height(); // ~ we can get this only once + on resize
+ var view_port_bottom = scrollTop + view_port_height;
+
+ scrollTop = scrollTop + td_affix_menu_computed_height;
+
+ // go in all the sidebar items
+ for ( var item_index = 0; item_index < tdSmartSidebar.items.length; item_index++ ) {
+
+ var cur_item_ref = tdSmartSidebar.items[ item_index ];
+
+ cur_item_ref.content_top = cur_item_ref.content_jquery_obj.offset().top;
+ cur_item_ref.content_height = cur_item_ref.content_jquery_obj.height();
+ cur_item_ref.content_bottom = cur_item_ref.content_top + cur_item_ref.content_height;
+
+ cur_item_ref.sidebar_top = cur_item_ref.sidebar_jquery_obj.offset().top;
+ cur_item_ref.sidebar_height = cur_item_ref.sidebar_jquery_obj.height();
+ cur_item_ref.sidebar_bottom = cur_item_ref.sidebar_top + cur_item_ref.sidebar_height;
+
+
+
+
+
+ /**
+ * Is the sidebar smaller than the content ?
+ */
+ if ( cur_item_ref.content_height <= cur_item_ref.sidebar_height ) {
+ cur_item_ref.sidebar_state = 'case_6_content_too_small';
+
+
+
+ /**
+ * the sidebar is smaller than the view port? that means that we have to switch to a more simpler sidebar AKA affix
+ */
+
+ } else if ( cur_item_ref.sidebar_height < view_port_height ) {
+
+ // ref value used to compare the scroll top
+ var ref_value = cur_item_ref.content_top;
+
+ // For 'Newsmag' the ref value is incremented with td_affix_menu_computed_height
+ // It solves a case when the affix menu leaves the 'case_2_top_of_content' phase to 'case_4_fixed_up' too early
+ // It's because of how the grid, and smart sidebar, are built on Newspaper vs Newsmag
+ if ( ! tdAffix.is_menu_affix && ( 'undefined' !== typeof window.tdThemeName ) && ( 'Newsmag' === window.tdThemeName ) && ( 'smart_snap_always' === tdAffix.tds_snap_menu ) ) {
+ ref_value += td_affix_menu_computed_height;
+ }
+
+ //if (tdSmartSidebar._is_smaller_or_equal(scrollTop, cur_item_ref.content_top)) {
+ if ( tdSmartSidebar._is_smaller_or_equal( scrollTop, ref_value ) ) {
+ // not affix - we did not scroll to reach the sidebar
+ cur_item_ref.sidebar_state = 'case_2_top_of_content';
+ }
+
+ // [1] if the sidebar is visible and we have enough space in the sidebar, place it at the top affix top
+ // [2] if the sidebar is above the view port and nothing is visible, place the sidebar at the bottom of the column
+
+ else if ( true === tdSmartSidebar._is_smaller( cur_item_ref.sidebar_bottom, scrollTop ) ) {
+ if ( tdSmartSidebar._is_smaller( scrollTop, cur_item_ref.content_bottom - cur_item_ref.sidebar_height ) ) { //this is a special case where on the initial load, the bottom of the content is visible and we have a lot of space to show the widget at the top affixed.
+ cur_item_ref.sidebar_state = 'case_4_fixed_up'; // [1]87
+ } else {
+ cur_item_ref.sidebar_state = 'case_3_bottom_of_content'; // [2]
+ }
+
+
+ } else {
+
+ // affix
+ if ( tdSmartSidebar._is_smaller_or_equal( cur_item_ref.content_bottom, cur_item_ref.sidebar_bottom ) ) { // check to see if we reached the bottom of the content / row
+ if ( 'up' === scroll_direction && tdSmartSidebar._is_smaller_or_equal( scrollTop, cur_item_ref.sidebar_top ) ) {
+ cur_item_ref.sidebar_state = 'case_4_fixed_up'; // get out of the case_3_bottom_of_content state
+ } else {
+ cur_item_ref.sidebar_state = 'case_3_bottom_of_content';
+ }
+
+ } else {
+ if ( cur_item_ref.content_bottom - scrollTop >= cur_item_ref.sidebar_height ) {
+ // Make sure that we have space for the sidebar to affix it to the top
+ cur_item_ref.sidebar_state = 'case_4_fixed_up'; // we are not at the bottom of the content
+ } else {
+
+ // this case isn't reached. It's accomplish by the tdSmartSidebar._is_smaller_or_equal(cur_item_ref.content_bottom, cur_item_ref.sidebar_bottom) case
+
+ cur_item_ref.sidebar_state = 'case_3_bottom_of_content';
+ }
+ //console.log(cur_item_ref.content_bottom + ' >= ' + cur_item_ref.sidebar_bottom); //@todo fix this case pe ? @20may2016 era un url aici dar l-am sters din motive de securitate
+ }
+ }
+
+
+
+ /**
+ * the sidebar is larger than the view port and the content is bigger
+ */
+
+
+ } else {
+
+ //// if the sidebar is above the view port and nothing is visible, place the sidebar at the bottom of the column
+ //if (tdSmartSidebar._is_smaller(cur_item_ref.sidebar_bottom, scrollTop) === true) {
+ // cur_item_ref.sidebar_state = 'case_3_bottom_of_content';
+ // tdSmartSidebar.log(cur_item_ref.sidebar_bottom + ' ~ ' + scrollTop);
+ //}
+
+
+ // if the sidebar is above the view port and nothing is visible, place the sidebar fixed up if it's smaller than the viewport,
+ // fixed down, meaning that a possible previous operation could be 'scroll down'
+ // if none of the above operations meets the conditions, the sidebar is placed at the bottom of the content
+ if ( true === tdSmartSidebar._is_smaller( cur_item_ref.sidebar_bottom, scrollTop ) ) {
+
+ if ( true === tdSmartSidebar._is_smaller_or_equal(scrollTop, cur_item_ref.sidebar_top ) &&
+
+ true === tdSmartSidebar._is_smaller_or_equal( cur_item_ref.content_top, scrollTop ) //we are scrolling up ... make sure that we don't overshoot the sidebar by going over content_top. This happens when the sidebar is offseted by x number of pixels vs content
+ ) {
+ //console.log('sidebar_top' + cur_item_ref.sidebar_top + ' content top:' + cur_item_ref.content_top);
+ cur_item_ref.sidebar_state = 'case_4_fixed_up';
+ }
+ else if (
+ true === tdSmartSidebar._is_smaller( cur_item_ref.sidebar_bottom, view_port_bottom ) &&
+ true === tdSmartSidebar._is_smaller( cur_item_ref.sidebar_bottom, cur_item_ref.content_bottom ) &&
+ cur_item_ref.content_bottom >= view_port_bottom
+ ) {
+ cur_item_ref.sidebar_state = 'case_1_fixed_down';
+ }
+ else {
+ cur_item_ref.sidebar_state = 'case_3_bottom_of_content';
+ }
+ }
+
+
+
+ // position:fixed; bottom:0
+ else if (
+ true === tdSmartSidebar._is_smaller( cur_item_ref.sidebar_bottom, view_port_bottom ) &&
+ true === tdSmartSidebar._is_smaller( cur_item_ref.sidebar_bottom, cur_item_ref.content_bottom ) &&
+ 'down' === scroll_direction &&
+ cur_item_ref.content_bottom >= view_port_bottom
+ ) {
+ //console.log(cur_item_ref.sidebar_bottom + ' < ' + cur_item_ref.content_bottom);
+ cur_item_ref.sidebar_state = 'case_1_fixed_down';
+ }
+
+ // the sidebar is at the top of the content ( position:static )
+ else if (
+ true === tdSmartSidebar._is_smaller_or_equal( cur_item_ref.sidebar_top, cur_item_ref.content_top ) &&
+ 'up' === scroll_direction &&
+ cur_item_ref.content_bottom >= view_port_bottom
+ ) {
+ cur_item_ref.sidebar_state = 'case_2_top_of_content';
+ }
+
+
+
+
+ // the sidebar reached the bottom of the content
+ else if (
+ ( true === tdSmartSidebar._is_smaller_or_equal(cur_item_ref.content_bottom, cur_item_ref.sidebar_bottom) && 'down' === scroll_direction ) ||
+ cur_item_ref.content_bottom < view_port_bottom
+
+ ) {
+ cur_item_ref.sidebar_state = 'case_3_bottom_of_content';
+
+ }
+ // scrolling up, the sidebar is fixed up ( position:fixed; top:0 )
+ else if ( true === tdSmartSidebar._is_smaller_or_equal( scrollTop, cur_item_ref.sidebar_top ) && 'up' === scroll_direction &&
+
+ true === tdSmartSidebar._is_smaller_or_equal( cur_item_ref.content_top, scrollTop ) //we are scrolling up ... make sure that we don't overshoot the sidebar by going over content_top. This happens when the sidebar is offseted by x number of pixels vs content
+ ) {
+ //console.log('sidebar_top' + cur_item_ref.sidebar_top + ' content top:' + cur_item_ref.content_top);
+ cur_item_ref.sidebar_state = 'case_4_fixed_up';
+ }
+
+
+
+
+ /**
+ * This is the case when the scroll direction is 'up', but the sidebar is above the viewport (it could be left behind by a fast operation like typing HOME key)
+ */
+ else if ('up' === scroll_direction && true === tdSmartSidebar._is_smaller_or_equal( view_port_bottom, cur_item_ref.sidebar_top ))
+ {
+ cur_item_ref.sidebar_state = 'case_2_top_of_content';
+ }
+
+
+
+ // when to put absolute?
+ if (
+ ( 'case_1_fixed_down' === cur_item_ref.sidebar_state && 'up' === scroll_direction ) ||
+ ( 'case_4_fixed_up' === cur_item_ref.sidebar_state && 'down' === scroll_direction )
+ ) {
+ cur_item_ref.sidebar_state = 'case_5_absolute'; //absolute while going up?
+ }
+
+ } // end sidebar length check cur_item_ref.sidebar_height < view_port_height
+
+
+
+
+ /**
+ * after we have the state, we enter this switch that makes sure that we only have one state change
+ */
+
+ // we have to set the content width via JS
+ //var column_content_width = 339;
+ //if (tdSmartSidebar.is_tablet_grid) {
+ // column_content_width = 251;
+ //}
+
+
+ var column_content_width = 0;
+
+ var view_port_current_item = tdViewport.getCurrentIntervalItem();
+
+ if ( null !== view_port_current_item ) {
+ column_content_width = view_port_current_item.sidebarWidth;
+ //tdSmartSidebar.log("column sidebar width : " + column_content_width);
+ }
+
+
+
+ switch ( cur_item_ref.sidebar_state ) {
+ case 'case_1_fixed_down':
+
+ if ( true === cur_item_ref.case_1_run_once ) {
+ break;
+ }
+
+ tdSmartSidebar.log( 'sidebar_id: ' + item_index + ' ' + cur_item_ref.sidebar_state );
+
+ cur_item_ref.case_1_run_once = true;
+ cur_item_ref.case_2_run_once = false;
+ cur_item_ref.case_3_run_once = false;
+ cur_item_ref.case_4_run_once = false;
+ cur_item_ref.case_5_run_once = false;
+ cur_item_ref.case_6_run_once = false;
+
+
+ cur_item_ref.sidebar_jquery_obj.css({
+ width: column_content_width,
+ position: 'fixed',
+ top: 'auto',
+ bottom: '0',
+ 'z-index': '1'
+ });
+
+
+ break;
+
+ case 'case_2_top_of_content':
+
+ if ( true === cur_item_ref.case_2_run_once ) {
+ break;
+ }
+
+ tdSmartSidebar.log( 'sidebar_id: ' + item_index + ' ' + cur_item_ref.sidebar_state );
+
+ cur_item_ref.case_1_run_once = false;
+ cur_item_ref.case_2_run_once = true;
+ cur_item_ref.case_3_run_once = false;
+ cur_item_ref.case_4_run_once = false;
+ cur_item_ref.case_5_run_once = false;
+ cur_item_ref.case_6_run_once = false;
+
+
+ cur_item_ref.sidebar_jquery_obj.css({
+ width: 'auto',
+ position: 'static',
+ top: 'auto',
+ bottom: 'auto'
+ });
+ break;
+
+ case 'case_3_bottom_of_content':
+ // case 3 has to be recalculated if the sidebar height changes
+
+ if ( true === cur_item_ref.case_3_run_once &&
+ cur_item_ref.case_3_last_sidebar_height === cur_item_ref.sidebar_height &&
+ cur_item_ref.case_3_last_content_height === cur_item_ref.content_height
+ ) { //if the case already runned AND the sidebar height did not change
+ break;
+ }
+
+ tdSmartSidebar.log( 'sidebar_id: ' + item_index + ' ' + cur_item_ref.sidebar_state );
+
+ cur_item_ref.case_1_run_once = false;
+ cur_item_ref.case_2_run_once = false;
+ cur_item_ref.case_3_run_once = true;
+ cur_item_ref.case_3_last_sidebar_height = cur_item_ref.sidebar_height;
+ cur_item_ref.case_3_last_content_height = cur_item_ref.content_height;
+ cur_item_ref.case_4_run_once = false;
+ cur_item_ref.case_5_run_once = false;
+ cur_item_ref.case_6_run_once = false;
+
+
+ cur_item_ref.sidebar_jquery_obj.css({
+ width: column_content_width,
+ position: 'absolute',
+ top: cur_item_ref.content_bottom - cur_item_ref.sidebar_height - cur_item_ref.content_top,
+ bottom: 'auto'
+ });
+ break;
+
+ case 'case_4_fixed_up':
+
+ if ( true === cur_item_ref.case_4_run_once && cur_item_ref.case_4_last_menu_offset === td_affix_menu_computed_height ) { //if the case already runned AND the menu height did not changed
+ break;
+ }
+
+ tdSmartSidebar.log( 'sidebar_id: ' + item_index + ' ' + cur_item_ref.sidebar_state );
+
+ cur_item_ref.case_1_run_once = false;
+ cur_item_ref.case_2_run_once = false;
+ cur_item_ref.case_3_run_once = false;
+ cur_item_ref.case_4_run_once = true;
+ cur_item_ref.case_4_last_menu_offset = td_affix_menu_computed_height;
+ cur_item_ref.case_5_run_once = false;
+ cur_item_ref.case_6_run_once = false;
+
+
+ cur_item_ref.sidebar_jquery_obj.css({
+ width: column_content_width,
+ position: 'fixed',
+ top: td_affix_menu_computed_height,
+ bottom: 'auto'
+ });
+ break;
+
+ case 'case_5_absolute':
+
+ if ( true === cur_item_ref.case_5_run_once ) {
+ break;
+ }
+
+ tdSmartSidebar.log( 'sidebar_id: ' + item_index + ' ' + cur_item_ref.sidebar_state );
+
+ cur_item_ref.case_1_run_once = false;
+ cur_item_ref.case_2_run_once = false;
+ cur_item_ref.case_3_run_once = false;
+ cur_item_ref.case_4_run_once = false;
+ cur_item_ref.case_5_run_once = true;
+ cur_item_ref.case_6_run_once = false;
+
+
+ cur_item_ref.sidebar_jquery_obj.css({
+ width: column_content_width,
+ position: 'absolute',
+ top: cur_item_ref.sidebar_top - cur_item_ref.content_top,
+ bottom: 'auto'
+ });
+ break;
+
+ case 'case_6_content_too_small':
+
+ if ( true === cur_item_ref.case_6_run_once ) {
+ break;
+ }
+
+ tdSmartSidebar.log( 'sidebar_id: ' + item_index + ' ' + cur_item_ref.sidebar_state );
+
+ cur_item_ref.case_1_run_once = false;
+ cur_item_ref.case_2_run_once = false;
+ cur_item_ref.case_3_run_once = false;
+ cur_item_ref.case_4_run_once = false;
+ cur_item_ref.case_5_run_once = false;
+ cur_item_ref.case_6_run_once = true;
+
+ cur_item_ref.sidebar_jquery_obj.css({
+ width: 'auto',
+ position: 'static',
+ top: 'auto',
+ bottom: 'auto'
+ });
+ break;
+ }
+ } // end for loop
+ }); // end request animation frame
+ }, // end td_events_scroll
+
+
+ compute: function() {
+
+ tdSmartSidebar.td_events_scroll( jQuery( window ).scrollTop() );
+ },
+
+
+ // resets the run once flags. It may fail sometimes due to case_3_last_sidebar_height & case_4_last_menu_offset
+ reset_run_once_flags: function () {
+ for ( var item_index = 0; item_index < tdSmartSidebar.items.length; item_index++ ) {
+ tdSmartSidebar.items[ item_index ].case_1_run_once = false;
+ tdSmartSidebar.items[ item_index ].case_2_run_once = false;
+ tdSmartSidebar.items[ item_index ].case_3_run_once = false;
+ tdSmartSidebar.items[ item_index ].case_3_last_sidebar_height = 0;
+ tdSmartSidebar.items[ item_index ].case_3_last_content_height = 0;
+ tdSmartSidebar.items[ item_index ].case_4_run_once = false;
+ tdSmartSidebar.items[ item_index ].case_4_last_menu_offset = 0;
+ tdSmartSidebar.items[ item_index ].case_5_run_once = false;
+ tdSmartSidebar.items[ item_index ].case_6_run_once = false;
+ }
+ },
+
+
+
+ td_events_resize: function() {
+ // enable and disable the smart sidebar
+
+ tdSmartSidebar._view_port_current_interval_index = tdViewport.getCurrentIntervalIndex();
+
+ switch ( tdSmartSidebar._view_port_current_interval_index ) {
+
+ case 0 :
+
+ tdSmartSidebar.is_enabled = false;
+
+ // flag marked false to be made true only once, when the view port has not the first interval index [0]
+ tdSmartSidebar.is_enabled_state_run_once = false;
+
+ break;
+
+ case 1 :
+ if ( false === tdSmartSidebar.is_tablet_grid ) { // we switched
+
+ tdSmartSidebar.reset_run_once_flags();
+
+ tdSmartSidebar.is_tablet_grid = true;
+ tdSmartSidebar.is_desktop_grid = false;
+
+ tdSmartSidebar.log( 'view port tablet' );
+ }
+ tdSmartSidebar.is_enabled = true;
+ tdSmartSidebar.is_disabled_state_run_once = false;
+
+ if ( false === tdSmartSidebar.is_enabled_state_run_once ) {
+ tdSmartSidebar.is_enabled_state_run_once = true;
+ tdSmartSidebar.log( 'smart_sidebar_enabled' );
+ }
+ break;
+
+ case 2 :
+ case 3 :
+ if ( true === tdSmartSidebar.is_tablet_grid ) { // we switched
+
+ tdSmartSidebar.reset_run_once_flags();
+
+ tdSmartSidebar.is_tablet_grid = false;
+ tdSmartSidebar.is_desktop_grid = true;
+
+ tdSmartSidebar.log( 'view port desktop' );
+ }
+ tdSmartSidebar.is_enabled = true;
+ tdSmartSidebar.is_disabled_state_run_once = false;
+
+ if ( false === tdSmartSidebar.is_enabled_state_run_once ) {
+ tdSmartSidebar.is_enabled_state_run_once = true;
+ tdSmartSidebar.log( 'smart_sidebar_enabled' );
+ }
+ break;
+ }
+
+ // @todo we may be able to delay the compute a bit (aka run it on the 500ms timer)
+ tdSmartSidebar.compute();
+ },
+
+
+ log: function( msg ) {
+ //console.log(msg);
+ },
+
+
+ /**
+ * check if the two numbers are approximately equal OR the number1 is smaller.
+ * This function is used to compensate for differences in the offset top reported by IE, FF but not chrome
+ * IE and FF have an error for offset top of +- 0.5
+ * @param number1 - this has to be smaller or approximately equal with number2 to return true
+ * @param number2
+ * @returns {boolean}
+ * @private
+ */
+ _is_smaller_or_equal: function( number1, number2 ) {
+ // check if the two numbers are approximately equal
+ // - first we check if the difference between the numbers is bigger than 1 unit
+ // - second we check if the first number is bigger than the second one
+ // if the two conditions are met, we return false
+
+
+ if ( Math.abs( number1 - number2 ) >= 1) {
+ // we have a difference that is bigger than 1 unit (px), check if the numbers are smaller or bigger
+ if ( number1 < number2 ) {
+ return true;
+ } else {
+ return false;
+ }
+ } else {
+ // the difference between the two numbers is smaller than one unit (1 px), this means that the two numbers are the same
+ return true;
+ }
+ },
+
+
+ /**
+ * Checks to see if number1 < number2 by at least one unit!
+ * @param number1
+ * @param number2
+ * @returns {boolean}
+ * @private
+ */
+ _is_smaller: function( number1, number2 ) {
+ if ( Math.abs( number1 - number2 ) >= 1) {
+ if ( number1 < number2 ) {
+ return true;
+ } else {
+ return false;
+ }
+ } else {
+ // the difference between the two numbers is smaller than one unit (1 px), this means that the two numbers are the same
+ return false;
+ }
+ }
+ };
+
+ //console.log(tdSmartSidebar.items);
+})();
+
+
+
+/**
+ * Infinite loader v1.0 by Radu O. / tagDiv
+ * USES:
+ * - tdEvents.js
+ * - for blocks:
+ * - td_block::get_block_pagination - custom load more
+ * - in td_js_generator.php - main block object has ajax_pagination_infinite_stop - to stop the infinite scroll after x number of pages and show the load more button after that
+ *
+ */
+
+/* global jQuery:false */
+/* global tdBlocks:false */
+
+
+/**
+ * Global infinite loader object
+ */
+var tdInfiniteLoader = {};
+
+(function () {
+ "use strict";
+
+ /**
+ * - register and keep track of dom elements
+ * - calculate position from the top of each element
+ * - monitor on scroll event
+ * - if one or more of the dom elements is visible
+ * - fire the callback for that dom element! only ONCE
+ */
+
+
+ tdInfiniteLoader = {
+
+ hasItems: false, // this class will only work when this flag is true. If we don't have any items, all the calculations on scroll will be disabled by this flag
+
+ items: [], //the array that has all the items
+
+ // one item object (instantiable)
+ item: function() {
+ this.uid=''; // - an unique id of the item, usually is the block id! - it is used to enable the callback on a per item basis
+ this.jqueryObj = ''; //find the item easily for animation ??
+ this.bottomTop = 0; //distance from the bottom of the dom element to top - computed in - @see tdInfiniteLoader.compute_top_distances();
+ this.isVisibleCallbackEnabled = true; //the callback will fire only when this flag is true. We set it to true after the blocks ajax run @see tdBlocks.tdBlockAjaxLoadingEnd
+ this.isVisibleCallback = function () { //callback when the item's bottom is visible :)
+ };
+ },
+
+ addItem: function(item) {
+ tdInfiniteLoader.hasItems = true; //put the flag that we have items
+ tdInfiniteLoader.items.push(item);
+ },
+
+
+ /**
+ * foreach element from items, compute the distances from the top
+ * - this is done only on load or when the page is resized
+ */
+ computeTopDistances: function() {
+
+ //check the flag to see if we have any items
+ if ( tdInfiniteLoader.hasItems === false ) {
+ return;
+ }
+
+ jQuery.each(tdInfiniteLoader.items, function(index, v_event) {
+ var topTop = tdInfiniteLoader.items[index].jqueryObj.offset().top;
+ //top of document to bottom of element
+ tdInfiniteLoader.items[index].bottomTop = topTop + tdInfiniteLoader.items[index].jqueryObj.height();
+ });
+
+ //also calculate the events
+ tdInfiniteLoader.computeEvents();
+
+ },
+
+
+ /**
+ * calculate if we have to fire an event like isVisibleCallback()
+ * - this is done on scroll and on resize!
+ */
+ computeEvents: function() {
+ //check the flag to see if we have any items
+ if ( tdInfiniteLoader.hasItems === false ) {
+ return;
+ }
+
+ var topToViewportBottom = jQuery(window).height() + jQuery(window).scrollTop();
+
+
+ jQuery.each(tdInfiniteLoader.items, function(index, item) {
+ if ( tdInfiniteLoader.items[index].bottomTop < topToViewportBottom + 700 ) {
+
+ //check to see if we can call the callback again
+ if ( tdInfiniteLoader.items[index].isVisibleCallbackEnabled === true ) {
+ tdInfiniteLoader.items[index].isVisibleCallbackEnabled = false;
+ //the call
+ tdInfiniteLoader.items[index].isVisibleCallback();
+ }
+ }
+
+
+ });
+ },
+
+
+ /**
+ * enables the isVisibleCallback - it is called by td_blocks.js only when a block receives an infinite loading ajax reply
+ * @param $item_uid - an unique id of the item, usually is the block id!
+ * @see tdBlocks.tdBlockAjaxLoadingEnd
+ */
+ enable_is_visible_callback: function($item_uid) {
+ jQuery.each(tdInfiniteLoader.items, function(index, item) {
+ if ( item.uid === $item_uid ) {
+ tdInfiniteLoader.items[index].isVisibleCallbackEnabled = true;
+ return false; //brake jquery each
+ }
+ });
+ }
+
+ };
+
+
+
+
+
+
+ /**
+ * we are using td_ajax_infinite to know when to trigger a block loading
+ */
+ jQuery('.td_ajax_infinite').each( function() {
+
+ // create a new infinite loader item
+ var tdInfiniteLoaderItem = new tdInfiniteLoader.item();
+
+ tdInfiniteLoaderItem.jqueryObj = jQuery(this);
+ tdInfiniteLoaderItem.uid = jQuery(this).data('td_block_id');
+
+
+ /**
+ * the callback when the bottom of the element is visible on screen and we need to do something - like load another page
+ * - the callback does not fire again until tdInfiniteLoader.enable_is_visible_callback is called @see tdInfiniteLoader.js:95
+ */
+ tdInfiniteLoaderItem.isVisibleCallback = function () { // the is_visible callback is called when we have to pull new content up because the element is visible
+
+ // get the current block object
+ var currentBlockObj = tdBlocks.tdGetBlockObjById(tdInfiniteLoaderItem.jqueryObj.data('td_block_id'));
+
+ // if we don't have a infinite stop limit or if we have one we dint' hit it yet
+ if ( currentBlockObj.ajax_pagination_infinite_stop === '' ||
+ currentBlockObj.td_current_page < (parseInt(currentBlockObj.ajax_pagination_infinite_stop) + 1) ) {
+
+ // get the block data and increment the pagination
+ currentBlockObj.td_current_page++;
+ tdBlocks.tdAjaxDoBlockRequest(currentBlockObj, 'infinite_load');
+
+ } else {
+ /**
+ * show the load more button. The button is already there, hidden - do not know if it's the best solution :)
+ * @see td_block::get_block_pagination in td_block.php
+ */
+ if ( currentBlockObj.td_current_page < currentBlockObj.max_num_pages ) {
+ setTimeout( function(){
+ jQuery('#infinite-lm-' + currentBlockObj.id)
+ .css('display', 'block')
+ .css('visibility', 'visible')
+ ;
+ }, 400);
+ }
+ }
+ };
+ tdInfiniteLoader.addItem(tdInfiniteLoaderItem);
+ });
+
+
+
+
+
+
+
+
+ //compute to
+ jQuery(window).load( function() {
+ tdInfiniteLoader.computeTopDistances();
+ });
+
+ jQuery().ready( function() {
+ tdInfiniteLoader.computeTopDistances();
+ });
+})();
+/*
+* used by vimeo in td_video shortcode
+* */
+
+"use strict";
+
+var Froogaloop=function(){function e(a){return new e.fn.init(a)}function h(a,c,b){if(!b.contentWindow.postMessage)return!1;var f=b.getAttribute("src").split("?")[0],a=JSON.stringify({method:a,value:c});"//"===f.substr(0,2)&&(f=window.location.protocol+f);b.contentWindow.postMessage(a,f)}function j(a){var c,b;try{c=JSON.parse(a.data),b=c.event||c.method}catch(f){}"ready"==b&&!i&&(i=!0);if(a.origin!=k)return!1;var a=c.value,e=c.data,g=""===g?null:c.player_id;c=g?d[g][b]:d[b];b=[];if(!c)return!1;void 0!==
+ a&&b.push(a);e&&b.push(e);g&&b.push(g);return 0