You’re not locked into your meal plan exactly as it appears - you can personalise recipes and swap ingredients to suit your preferences, taste, or what you have available. The goal is to make this flexible, realistic, and sustainable for you 😊
How to personalise a recipe
To customise a meal:
Click into a meal on your plan
Underneath the ingredients at the top of the page, tap ‘Personalise recipe’
From here, you can:
Remove ingredients by unselecting the ticked item
Swap ingredients for alternatives (e.g. chicken for another protein source, or rice for potatoes, etc.)
You can make changes to any meals or snacks you don’t love. The food diary is yours to customise and adjust so it works for you, not against you.
Substituting an ingredient
You can also manually swap ingredients by copying a meal into your food diary and editing it there. For example:
Remove prawns
Search for and add chicken breast or another lean protein of choice
When doing this, just make sure you’re keeping an eye on your macros and adjusting accordingly so the meal still aligns with your goals.
Substituting a product
If you want to substitute one product for another, that's ok too. Say you can't find a certain cereal on your plan, or would rather eat a different brand. You can self-track a different cereal.
If you're struggling with ingredient/product substitutions, reach out to your coach (1:1 Coaching users) - they will help through it or make the substitution themselves directly in the app.
It is important, however, to develop self-tracking skills when making food substitutions like this. It will become second nature over time and is a skill that will serve you for life! 🤗
How to self-track
How you’re tracking for the day is generally better understood once you self-track the whole day.
So our suggestion would be to input all meals and fill your calories for the day, and then you can see if any particular macro is suffering and you can adjust the quantities to bring that up.
For example, if protein is low you might have given yourself say steak and potato for dinner, and you can bring the steak quantity (protein source) up and the potato quantity (carb source) down. Meat and veg dinners are always really easy for your macros - i.e protein source + frozen chips/white/sweet potato + greens. Making each meal balanced and not dominant in one particular macro will help. When self-tracking, the rule of thumb is to always:
Stay within your calories 40 calories over/under is fine but no more or less
You should always meet the protein within 20g
Fibre requirements are minimum 10g off your goal
Fats should be around 20g on either side of your goal
The remainder will be made up of carbs - so the macros don’t need to be to the gram daily you should instead aim for the ranges we’ve set out for you.
We always recommend pre-planning rather than tracking as you go to ensure you are meeting your daily targets!
Alternatively...
If you don’t want to manually adjust ingredients or feel unsure, you can also use the meal swap feature to choose a different meal that better suits your preferences or what’s available locally.