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Tailored Meal Guide
Alex's plate, built by Coach Mac

Eat like the plan was written for you. Because it was.

Real sample. Same engine we use for paying clients. Tap Cook mode on any meal. Check off water and groceries as you go.

Today's targets
0/2350 kcal
0
/ 2350
Kcal
0
/ 200g
Protein
0
/ 235g
Carbs
0
/ 70g
Fat
Slight deficit off maintenance around 2,600. Protein pinned at 1 g per lb of goal bodyweight so muscle stays. Carbs prioritized around training. Fats sit at 27 percent to keep hormones and hunger in check.
Hydration
0 / 96 oz
0% of daily target
Meal timing

4 meals a day. Anchor meal 1 in the morning, biggest carb meal after training, protein every 3 to 4 hours.

7:3012:304:308:00
7 day plan
Monday
Training · legs
2340 kcal
P 202 · C 238 · F 68
Egg white and beef scramble
7:30 AM
480 kcal·P 45C 42F 14·12m
Grilled chicken rice bowl
12:30 PM
620 kcal·P 55C 75F 12·18m
Pre lift shake
4:30 PM
260 kcal·P 25C 32F 3·2m
Steak, potatoes, salad
8:00 PM
980 kcal·P 77C 89F 39·30m
Grocery · sorted by aisle
0/27 · 0%
Proteins
Carbs
Vegetables
Fats and pantry
Smart swaps
  • Chicken thighs ↔ ground turkey ↔ canned tuna, same oz same macros.
  • Rice ↔ potatoes ↔ oats, gram for gram on carbs.
  • Want fish? 2 cans tuna or 3 eggs match the protein for a fraction of salmon.
  • Frozen produce counts. Cheaper, longer shelf life, same macros.
  • Dairy free? Soy milk plus pea protein hits the same numbers.
Prep timeline
  1. Sunday · 45 min
    Bake all chicken thighs, cook 4 cups rice, roast 3 lb potatoes.
  2. Sunday · 10 min
    Portion Greek yogurt into 4 jars. Toppings separate so oats stay dry.
  3. Anytime
    Freeze 2 turkey and rice bowls for a busy night.
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