Your Meal Guide
Build balanced meals · Stop grazing · Fuel your training
per day
at every meal
eating windows
Then eat.
The Balanced Plate Rule
Every meal should have all four parts. Think of it less like measuring and more like building — start with your protein, then add the rest around it. When you build the plate intentionally, the grazing naturally stops because you're actually full.
This comes first, always
Energy for training
Volume + fiber = fullness
Usually already in your protein or cooking
Your Food Library
Tap + to add to plateMy Plate
Building a balanced meal
Protein comes first, always
Before you log anything else, make sure there's a protein source on your plate. Greek yogurt, chicken, tilapia, dal — all count. When protein anchors the meal, everything else falls into place and you stay full longer.
The cashew & cheese habit
You're eating cashews and cheese regularly as snacks or add-ons — both are great foods, but they're dense in fat and easy to overdo without noticing. Try keeping them as part of a built meal rather than a standalone snack.
Your South Asian foods are assets
Daal, chana dal, millet roti, dosa — these are genuinely good, whole foods. They're not the problem. The key is pairing them with a strong protein source and a big portion of vegetables so the meal is complete, not just comforting.
Olive oil: one teaspoon
Olive oil logged at 120 calories is a full tablespoon — that's 14g of fat from cooking alone. Measure it. One teaspoon (40 calories, 4.5g fat) is usually all you need to cook a full portion of protein or vegetables.
The grazing pattern
Logging 7–13 items in a 20-minute window is a sign you're building a plate in stages rather than sitting down to one complete meal. Try building the full plate mentally first using the Meal Builder tab — then eat it all together. You'll feel more satisfied.
You're already close on protein
You hit 119g on a recent day — that's excellent and really close to your goal. Keep the Greek yogurt, keep the collagen powder, keep the chicken. Those habits are working. The shift is in the fat portion sizing, not your protein choices.