Meal Planner v0.13 (very alpha)
Background:
This tool helps select and calculate amounts of (initially safe, yet boring) food items to use in meals that help provide sufficient "per meal" and "daily totals" of macronutrients and calories. The selection of available food items will expand by changing the default dietary constraints to less restrictive settings.
Instructions:
1) Select the number of meals you plan on eating, from a range of 1 to 6 meals per day.
(Note: Meals 1,2 & 3 are considered "main" meals, eg. breakfast, lunch and dinner, whereas meals 4,5 & 6 are considered as snacks. Macros and calories will be distributed to favour main meals as larger portions.)
2) Set your histamine policy, where "strict" exclude foods and releasers and "no" is unrestricted. Early protocol is strict (default). Later unrestricted.
3) Set your oxalate cap / budget to low / medium / high (unrestricted). Early protocol is low (default) / medium. Later high / unrestricted.
4) Set your FODMAP cap / budget to low / medium / high (unrestricted). Early protocol is low (default) / medium. Later high / unrestricted.
5) Set your minimums and maximums for daily carbohydrates, proteins and calories. Depending on your height, weight and activity levels, this may vary.
(Note: An "average" target may be around 2000 kcal (default). "Net" carbohydrate requirements (fibre not counted) may be initially lower in the early protocol, where "insulin sensitivity" is low, eg. 120g (default). This need increases rather quickly, as phosphate, magnesium, uridine monophosphate, D-ribose and other supplements are added, eg. 150-200g or more. Protein requirements are normally higher in athletes and people with baseline energy metabolism issues.)
6) For each meal, choose 1 or more available ingredients (populated by your earlier constraints) from at least carbs and proteins, along with micros and fats. Fats and proteins selected will be used by the tool to try and balance calories and macro targets when you hit the "rebalance" button for that meal.
(Note: Any remaining out-of-bounds parameters will be displayed, per meal. You can attempt to "rebalance" the meal (again), however you may need to alter some ingredients first, by adding or removing item(s).
7) The "rebalance plan" button will attempt to balance targets across all meals. A <10% error margin is allowed.
8) You can download a CSV or print a PDF of the resulting ingredient amounts to use in your recipes.
Background:
This tool helps select and calculate amounts of (initially safe, yet boring) food items to use in meals that help provide sufficient "per meal" and "daily totals" of macronutrients and calories. The selection of available food items will expand by changing the default dietary constraints to less restrictive settings.
Instructions:
1) Select the number of meals you plan on eating, from a range of 1 to 6 meals per day.
(Note: Meals 1,2 & 3 are considered "main" meals, eg. breakfast, lunch and dinner, whereas meals 4,5 & 6 are considered as snacks. Macros and calories will be distributed to favour main meals as larger portions.)
2) Set your histamine policy, where "strict" exclude foods and releasers and "no" is unrestricted. Early protocol is strict (default). Later unrestricted.
3) Set your oxalate cap / budget to low / medium / high (unrestricted). Early protocol is low (default) / medium. Later high / unrestricted.
4) Set your FODMAP cap / budget to low / medium / high (unrestricted). Early protocol is low (default) / medium. Later high / unrestricted.
5) Set your minimums and maximums for daily carbohydrates, proteins and calories. Depending on your height, weight and activity levels, this may vary.
(Note: An "average" target may be around 2000 kcal (default). "Net" carbohydrate requirements (fibre not counted) may be initially lower in the early protocol, where "insulin sensitivity" is low, eg. 120g (default). This need increases rather quickly, as phosphate, magnesium, uridine monophosphate, D-ribose and other supplements are added, eg. 150-200g or more. Protein requirements are normally higher in athletes and people with baseline energy metabolism issues.)
6) For each meal, choose 1 or more available ingredients (populated by your earlier constraints) from at least carbs and proteins, along with micros and fats. Fats and proteins selected will be used by the tool to try and balance calories and macro targets when you hit the "rebalance" button for that meal.
(Note: Any remaining out-of-bounds parameters will be displayed, per meal. You can attempt to "rebalance" the meal (again), however you may need to alter some ingredients first, by adding or removing item(s).
7) The "rebalance plan" button will attempt to balance targets across all meals. A <10% error margin is allowed.
8) You can download a CSV or print a PDF of the resulting ingredient amounts to use in your recipes.
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