{"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":"2026-02-18T13:42:10","modified_gmt":"2026-02-18T02:42:10","slug":"meal-planner","status":"publish","type":"page","link":"https:\/\/bornfree.life\/learn\/meal-planner\/","title":{"rendered":"Meal Planner"},"content":{"rendered":"\n\n\n

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

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<\/p>\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>\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 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. >120g over 6 meals (default). The daily carbohydrate intake needs increase rather quickly, as phosphate, magnesium, uridine monophosphate, D-ribose and other supplements are added, eg. 150-200g or more depending on (immune) activity levels. Protein requirements are normally higher in athletes and people with baseline energy metabolism issues.)<\/strong><\/em>\nBuilding meals \/ meal plan<\/strong>

6)<\/strong> For each meal, simply choose 1 or more available ingredients<\/strong> (populated by your configured constraints) from at least carbs and proteins<\/strong>, along with helpful micros and fats (a secondary goal is to maximise the number of tolerable micronutrient-rich ingredients per meal and day)<\/em>. The tool will attempt to (re-)calculate the required amounts of each ingredient to create a balanced meal, as you add them, or alert you to problems.<\/strong> Fats and proteins selected will be used by the tool to try and balance calories and macro targets. 
(Note: Any remaining out-of-bounds parameters will be displayed, per meal. You can attempt to “rebalance” the meal by choosing different ingredients, eg. replacing high oxalate item(s) or adding other carb, fat, or protein sources.<\/em>
7)<\/strong> The “rebalance plan<\/strong>” button will attempt to balance targets across all meals<\/strong>. A <10% error margin is allowed.
8)<\/strong> Finally, you can download a CSV or print a PDF of the resulting ingredient amounts to use in your recipes.\n


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Loading meal planner...<\/div>\n <\/div>\n \n


Disclaimer:<\/strong>
Information is general and not medical advice. Outputs are experimental and may contain errors. Do not use for diagnosis or clinical decisions; seek advice from a qualified health professional. This tool is provided for research\/education. It is not intended to diagnose, treat, prevent or monitor disease, and is not intended for clinical decision-support. If you use software for such purposes, you are responsible for complying with applicable regulations.

This tool is provided \u2018as is\u2019: we don\u2019t warrant completeness or accuracy and exclude all implied warranties to the maximum extent permitted by law. <\/p>\n\n\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"pagelayer_contact_templates":[],"_pagelayer_content":"","footnotes":""},"class_list":["post-4117","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/bornfree.life\/learn\/wp-json\/wp\/v2\/pages\/4117","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bornfree.life\/learn\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/bornfree.life\/learn\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/bornfree.life\/learn\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/bornfree.life\/learn\/wp-json\/wp\/v2\/comments?post=4117"}],"version-history":[{"count":20,"href":"https:\/\/bornfree.life\/learn\/wp-json\/wp\/v2\/pages\/4117\/revisions"}],"predecessor-version":[{"id":4600,"href":"https:\/\/bornfree.life\/learn\/wp-json\/wp\/v2\/pages\/4117\/revisions\/4600"}],"wp:attachment":[{"href":"https:\/\/bornfree.life\/learn\/wp-json\/wp\/v2\/media?parent=4117"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}