Meal Planner
Total ingredients needed for your planned meals this week:
How to Plan Your Daily Meals for Weight Loss
A science-based meal plan distributes calories across 3–4 eating occasions to stabilise blood sugar and prevent overeating. The optimal split for most adults is: Breakfast 25–30%, Lunch 30–35%, Dinner 25%, Snack 10%. This approach, supported by the Academy of Nutrition and Dietetics, maintains consistent energy levels throughout the day.
Use the 7-day calendar to plan ahead and the Meal Prep feature to generate your weekly shopping list automatically. For muscle gain, prioritise 30g+ protein per meal. For weight loss, keep dinner the lightest meal and front-load calories earlier in the day.
Intermittent Fasting Timer
Intermittent Fasting Timer — Track Your Fast Online
Our free intermittent fasting timer supports all major IF protocols: 16:8, 18:6, 20:4, 24-hour, and 14:10. The timer automatically tracks your progress through each fasting stage — from digestion (2–4h) through fat burning (8–12h) to ketosis (12–16h) and autophagy activation (16h+). Research published in the New England Journal of Medicine (2019) confirms that intermittent fasting improves metabolic health markers including insulin sensitivity, blood pressure, and inflammation.
Water, black coffee, and plain tea are permitted during fasting hours and do not break your fast. Always consult a healthcare professional before beginning any fasting protocol, especially if you have diabetes, are pregnant, or take medications.