Build your own plan

1. On the start screen, tap Just me, then I’ll choose, then Start planning.
2. What would you like your plan to support? Choose one main target:
   • Diabetes-friendly: carbs paired with fibre and protein.
   • Lower-sodium (blood pressure): less sodium, more potassium-rich foods.
   • PMOS support (formerly PCOS): balanced, fibre- and protein-rich, flexible patterns.
   • GLP-1 support: small, protein-first, gentle meals for people using GLP-1 medicines.
   • Weight management: cost-aware, batch-friendly, waste-reducing.
   • General healthy eating: a well-rounded everyday approach.
   Then choose your sex for guideline ranges (or Prefer not to say).
3. Add a secondary target? Optional. Pick one more if you’d like the plan to consider both, for example diabetes-friendly with lower sodium. Or keep No secondary target.
4. Your week.
   • Plan length: 7, 14 or 30 days, and which meals to plan.
   • Your typical weekday (busy professional, work from home, can cook lunch, or mixed). This fills in a starting point for the dinners below.
   • Of 7 dinners a week, how many are… cook once, eat twice (a double batch; the rest becomes the next day’s lunch), 15-minute dinners and eating out (nothing planned or bought that night; it starts at 0). The rest are cooked fresh. Use − and + to set them.
   • How the leftovers are eaten: lunch reheated, lunch packed and cold, or dinner again the next night.
5. Time and budget. The max cooking time per meal, the budget level, and an optional weekly food budget.
6. Food preferences. Your dietary pattern; any cuisines you’d like included (everyday and Mediterranean meals are always in; the others appear only if you pick them); food allergies; foods you like (ranked higher, marked with a heart); and foods you don’t like or want to avoid (left out of the plan). If you’ve used another planner, these are filled in for you to check: your allergies are the same in all your planners, so a change here changes them there too.
7. Details for your goal. If your goal has settings, they come next. For diabetes, choose a carbohydrate target (lower, moderate, higher or flexible), or type your own range per meal and per snack. For lower sodium, set your daily sodium limit, choose whether it’s a guide or strict, and say whether a clinician has given you a sodium or potassium restriction (an answer is needed; Not sure is fine). Other goals have their own short questions. If your care team has given you numbers, use theirs.
8. Before we generate your plan. The safety questions are optional and add warnings to your plan. Choose whether the plan starts today or tomorrow, tick I understand this is general guidance, not medical advice, then tap Generate my plan.

Each screen shows where you are, for example Step 3 of 7.