Your own diet

You can build your own diet from scratch or change a plan you took from the library. This article covers both.

A new diet

1. In the Diets tab, tap + Add.
2. Enter the Diet name, optionally a description, and set the Duration in days (7 by default).
3. In the Meal structure section, choose the number of meals a day, for example 3, 4 or 5. Meal times are called Meal 1, Meal 2 and so on by default. Turn on Customize meal names to name them your way, for example Breakfast, Lunch.
4. Tap Create Diet.

You can change meal time names and day names (for example "Training day") later through Edit Diet. The number of meals can no longer be changed once the diet has meals: in that case create a new diet or delete the meals first.

Adding meals

Your own meal: on the diet screen, tap + Add next to a free meal time, or Quick add at the top. Enter the meal name, then add ingredients with their amounts.

A recipe from the base: in the Foods tab, open Recipes, choose a recipe and tap Add to a plan. Choose the diet, a free meal time and How many servings to add. A recipe is often written for a whole pot, for example 4 servings, and only as much as you choose goes into the plan. Ingredient amounts are recalculated automatically.

A meal in your plan is a copy of the recipe. Later changes to the recipe don't change your plan.

Ingredients

When adding ingredients, you search for them in the base and enter the amount in that ingredient's unit. If something is missing, tap + Create ingredient and enter the name, reference amount, unit, and the calories and macronutrients from the label. Such an ingredient is marked My ingredient and only you can see it.

Meal details

The meal screen shows:

• Nutrition summary: calories, protein, fat and carbohydrates. For a recipe with several servings, the numbers are for one serving.
• Preparation: how to prepare it and an estimated time, for example "about 15 min". You can add or correct it.
• Salt, vitamins and minerals from USDA data. The "at least" label marks a lower limit when some ingredients have no data.
• The list of ingredients: tap an amount to change it. Some products also show a note, for example "approx. 4 pcs".

Why calories don't equal the sum from macronutrients

If you work out calories with the formula of 4 kcal per gram of protein and carbohydrates and 9 kcal per gram of fat, the result may differ from the app's by a few percent. That's not a mistake. We take calories from the USDA database, which uses each product's own factors rather than one formula for everything. On top of that, fibre provides less energy than other carbohydrates.

Duplicating, editing and deleting

On the diet screen you'll find:

• Edit Diet: name, description, length, meal time names and day names.
• Duplicate: a copy of the diet with "(copy)" added to the name. On a free account, 3 times a month.
• Delete: deletes the diet together with its meals. This can't be undone.

Change history (Premium)

Change history saves successive versions of a diet. Changes you make within 10 minutes go into one version, so an evening of tweaks is one entry. You can preview any version and tap Restore this version. Your current state is then saved as a new version, so a restore can be undone too.

Premium shows the last 10 versions, the Dietitian plan shows the full history.

Export (Premium)

Export saves a diet as a PDF, HTML or a JSON data file. On Premium you can make 10 PDF exports a month.