Meal options, rest days and auto-split

This guide assumes you have a plan open in the builder. If not, start with Set macro targets and build a meal plan.

Split the day's targets across meals

By default a plan has no per-meal targets and only the daily total is tracked. Auto-split targets, just above the first meal, gives every meal its own calories and macros to recalculate against:

Each meal then shows a Target pill with its own kcal, protein, carbs and fat, even before it has any food in it. Change a meal's timing and the targets move straight away; protein is always spread evenly. Training and rest days each keep their own strategy.

Recalculate and locks

Recalculate scales the foods in a meal so they hit that meal's target. Before you click it, use the padlock on any food whose amount must not change; locked rows are left alone and the other foods take up the slack. Small foods such as leaves, herbs and sauces are scaled once and then held, so they do not shrink to nothing. Recipes are added at their original amounts, so recalculate after dropping one in.

Give a meal options

An option is an alternative version of the same meal. The meal's target applies to every option, so whichever the client picks, the day still adds up.

1. Click Add option in the meal's toolbar. A new, empty option opens with Option 1 / Option 2 tabs above the foods.
2. Build it with Add food and Add recipe like any other meal, and recalculate it.
3. Give it a short name in the tab, such as "Oats" or "Eggs", if you like. Without one it stays Option 2.
4. The cross on a tab removes that option. The day totals at the top follow whichever tab you have open, so you can check each one.

In the client's app a meal with options shows them as pills under its name. The client taps one, or swipes the card sideways, and Add to diary logs the option they chose.

Plan the rest day

If the client has rest-day targets, a Training day / Rest day toggle sits on the Energy consumed card. Without rest-day targets the toggle is hidden and the plan is simply their daily plan.

1. Click Rest day. It starts empty, and until you add foods here the client sees the training plan on rest days.
2. Click Start from training day to copy every training meal and option across, then adjust the amounts and recalculate against the rest-day targets. Or build the rest day from scratch.
3. Each day keeps its own auto-split strategy and its own meal timings.
4. Save meal plan saves both days together. A plan with a rest day shows Training + rest day in the list, with totals for each.

The client's Meal guide opens on the plan for today, decided by whether they have a workout scheduled that day, and a Training day / Rest day switch at the top lets them look at the other one.

If it is not working

• Carb blocking did not change my carbs. The strategy only moves carbs once a meal is marked Anchor (carb block). Until then every meal shares them evenly. Check the Target pill on the anchor meal after setting it.
• No Rest day toggle. It only appears once the client has rest-day targets. Tick Carb cycle rest days under Macro targets and save.
• The client still sees the training plan on rest days. The rest day has no foods in it yet. Add some, or use Start from training day, and save.
• The new option opened empty. That is by design: an option is a different meal, not a copy. Use Start from training day on the rest day if you want copies.
• The option's name was cut short. Option names are kept to 40 characters.