{"id":4117,"date":"2026-01-28T17:10:22","date_gmt":"2026-01-28T06:10:22","guid":{"rendered":"https:\/\/bornfree.life\/learn\/?page_id=4117"},"modified":"2026-07-10T19:12:36","modified_gmt":"2026-07-10T08:12:36","slug":"meal-planner","status":"publish","type":"page","link":"https:\/\/bornfree.life\/dev\/meal-planner\/","title":{"rendered":"Meal Planner"},"content":{"rendered":"\n\n\n\n\n

\n Meal Planner <\/h1><\/a>\n \n <\/div>\n \n

<\/div>


<\/p>\n\n\n\nMeal Planner v0.19 (beta version, 161 food items<\/em>)<\/em>

Background: <\/strong>
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. (Settings and food selections will be displayed in your web browser as a customised URL, which can also be saved \/ shared. You can clear each meal or all meals to create a new plan.)<\/em>
<\/strong>
How to use this tool:<\/strong>
<\/strong>\n\n\n\nConfiguration <\/strong>(updating these will reload the UI and update food item picker lists)

1)<\/strong> Select the number of meals you plan on eating, from a range of 1 to 6 meals per day.<\/strong> 
(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.<\/em> Smaller, more frequent meals,eg. “3 meals + 3 snacks” are also more helpful at the beginning, where “insulin sensitivity” is low.)<\/em>
2)<\/strong> Set your histamine policy<\/strong>, where “strict” excludes foods and releasers and “no” is unrestricted. Early protocol is strict (default)<\/em><\/strong>. Later unrestricted.
3)<\/strong> Set your oxalate cap \/ budget<\/strong> to low \/ medium \/ high (unrestricted). Early protocol is low (default)<\/em><\/strong> \/ medium. Later high \/ unrestricted.
4)<\/strong> Set your FODMAP cap \/ budget<\/strong> to low \/ medium \/ high (unrestricted). Early protocol is low (default)<\/em><\/strong> \/ medium. Later high \/ unrestricted.
5)<\/strong> Set your minimums and maximums for daily carbohydrates, proteins and calories<\/strong>. Depending on your height, weight and activity levels, this may vary. 
(Note: An “average” target may be roughly around 2000 kcal (default). “Net” carbohydrate requirements (fibre not counted) may be initially lower and\/or more frequent in the early protocol, where “insulin sensitivity” is low, eg. >160g over 6 meals (default). The daily net carbohydrate intake needs increase rather quickly, as phosphate, magnesium, MiADMSA, uridine monophosphate, D-ribose and other supplements are added, eg. 250-300g or more depending on (immune) activity levels, after an initial ‘glycogen refill’ phase that may require a few days at around 400g and feel like recovering from running a marathon or ketogenic diet. Protein requirements are normally higher in athletes and people with baseline energy metabolism issues.)<\/strong><\/em>\n\n\n\n

\n