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Free · Private · No sign-up
A plan built around you, not a template.
Answer a few questions and get a meal plan or a training plan shaped to your goal, your schedule, your food and your body. Built on published guidelines.
Meal plan
Up to 14 questions. 7 days of whole-food meals sized to you.
- Calories & macros, explained
- Fits vegan, vegetarian, halal, kosher, allergies
- Prep-day schedule + grocery list
Workout plan
8 questions. A 4-week plan that fits your days, minutes and gear.
- Bodyweight, dumbbells, gym or pool
- Protects Achilles, knee, back, shoulder, wrist
- Progressions, RPE and a deload week
7-Day Rebuild Plan
Not ready for numbers? One small step a day for a week: move, eat, recover, repeat.
Start the 7-day plan →How it works
Answer honestly
A quick safety check, then one friendly question per screen.
Get your plan
Every number is explained and every rule is from a published guideline.
Tick it off
Check off meals and sessions to build your streak. Print it or save it as a PDF.
Built on published guidelines: Dietary Guidelines for Americans · ACSM · ISSN position stands · NIH ODS · USDA FoodData Central · PAR-Q+
Private by design: plans are built and saved in your browser. Nothing you type is sent anywhere.
Education only. Not medical advice. Confirm with your clinician.
Questions
Are these plans made by AI?
The plans come from a transparent, rules-based Smart plan builder that follows published guidelines and runs in your browser. Optional AI coach notes appear only when that feature is switched on, and every AI suggestion is checked against the same safety rules.
What does it cost?
Nothing. No sign-up, no paywall, and your plan is saved on your device.
Is this medical advice?
No. It is education only. Confirm with your clinician, especially if you are managing a health condition or an injury.