6 of 7 days logged. One off-plan dinner on Saturday.
Reviewed by Rhea Vandal on 28 Aug.
Week 4, maintenance
Prescribed by Rhea Vandal on 14 Aug. Next review 11 Sep.
Today’s meals
BreakfastOats, berries, yoghurt · 420 kcal
SnackApple and almonds · 210 kcal
LunchChicken, rice, greens · 620 kcal
DinnerSalmon, potatoes, salad · 680 kcal
Allowed swaps
ChickenTurkey, white fish, tofu3 options
RiceCouscous, potatoes, pasta3 options
“Swap freely inside these lists. Anything outside them is fine, just log it as off-plan so we can talk about it.”
Rhea Vandal · 14 Aug
Wednesday 2 September
07:30BreakfastOats, berries, yoghurtAs planned
10:30SnackBanana instead of appleAllowed swap
13:00LunchNot logged yet
Earlier
Tuesday4 of 4 meals100%
Monday4 of 4 meals100%
Sunday3 of 4 meals75%
SaturdayDinner off-plan · notedOff-plan
Off-plan is recorded plainly and without judgement. A log people feel bad about is a log they stop keeping.
22clients
3due
81%mean adherence
Roster
Marta Ellis86% · reviewed 28 AugOn track
Otto Lindqvist92% · reviewed 21 AugOn track
Grace WhitfieldNew · no plan yetNew
Callum Reeve74% · review dueDue
Tom Reiner41% · not logged 9 daysDrifting
Nadia Brenner38% · not logged 14 daysDrifting
A client who has stopped logging is not lazy, they are usually on a plan that does not fit their week. Surfacing it early is the whole point.
Templates
Maintenance4 weeks · used by 9Active
Fat loss, moderate8 weeks · used by 6Active
Performance6 weeks · used by 4Active
Vegetarian maintenance4 weeks · used by 2Draft
Recently edited
MaintenanceSwap list widened · 28 AugRhea V.
Fat loss, moderatePortions revised · 19 AugRhea V.
Every edit is dated and attributed. When a plan changes mid-programme you can see exactly what a client was following at any point.
3due today
2drifting
11this month
Due now
Callum Reeve74% · week 6 of 8
Tom Reiner41% · not logged 9 days
Nadia Brenner38% · not logged 14 days
Tom Reiner, before you open it
Adherence 41%
Logged 11 of 27 meals. Breakfast missed on 8 of 9 days.
Breakfast is the only meal consistently missed, which usually means the plan does not fit the morning rather than the client is not trying.
Breakfast
Oats, milk, a banana and a spoon of peanut butter. Five minutes, and it is the one people actually keep doing.
Roughly480 caloriesApproximate
ProteinAbout 18g
CostAbout $0.90
Time5 minutes
If you do not have
Peanut butterAny nut butter, or noneFine
BananaAny fruitFine
MilkWater, or any milkFine
Every number here is approximate and says so. A plan that implies four decimal places of accuracy about a banana is lying about something.
Instead of breakfast
Eggs on toastSimilar protein, 6 minutes
Yoghurt and fruitLess protein, no cooking
Last night leftoversWhatever they were
Skip itSometimes the right answer
Skipping is on the list. A plan that treats a missed breakfast as a failure gets abandoned in week three, and the person feels worse than when they started.
This week
Oats1 kg$1.80
Milk2 litres$2.20
Eggs12$3.40
Chicken thighs1 kg$6.80
Frozen vegetables2 bags$3.00
Tinned tomatoes4$2.40
Roughly$34 for the week
Frozen and tinned on purpose. They cost less, keep longer and are nutritionally almost identical, and a plan built on fresh everything wastes about a third of it.
Just now
What you ate
Photograph it instead
Was it on the planYes, roughly, no
How hungry after
Describe it in your own words rather than searching a database. "A big bowl of pasta" is more honest than 340 grams of penne and takes four seconds.
18meals logged
12on plan
4days complete
This week
Monday3 of 3 loggedComplete
Tuesday3 of 3 loggedComplete
Wednesday2 of 3Missed one
Thursday3 of 3 loggedComplete
FridayNothing loggedBlank
Friday is blank rather than marked as a failure. A blank day means a day you did not log, and reading it as a bad day is a guess.
Every four weeks
Marta ReyesDietician
Last review22 August
Next19 September12 days
Length20 minutes, by video or phone
What she will ask
What worked
What you stopped doingAnd whyThe useful one
Anything that changedWork, sleep, money
What to change nextOne thing, not five
One change at a time. A review that produces five new rules produces zero followed rules, and everybody knows that except the person writing the plan.
Since June
Energy in the afternoonBetter, most daysBetter
Cooking at home5 nights a week, was 2Better
WeightNot trackedOff
BloodsNext check in November
Weight is off unless you ask for it. Two of the three things above matter more to how somebody feels and neither appears on a scale.
A note
Marta Reyes2 SeptemberNew
You said breakfast was the hard one, so we have made it smaller and simpler rather than trying harder. If it still does not happen by the next review we will move the calories to lunch instead. That is a change to the plan, not a failure.
Written by a person after reading your log. Nothing on this screen was generated from a number.
With your dietician
Marta ReyesMove the calories to lunch · 2 SepNew
YouBreakfast is not happening · 1 Sep
Marta ReyesPlan for this month · 22 Aug
On your record
NutsAllergy, severeNever
ShellfishAllergyNever
LactoseIntolerance, small amounts fineLimit
PorkDo not eatNever
CorianderDislikeAvoid
An allergy and a dislike are held separately and behave differently. A plan will never suggest nuts and will occasionally suggest coriander with a note.
What food costs
Your weekly budget$40
This plan costsAbout $34Within
Cheapest versionAbout $26
If money is tight this weekSay so and the plan changes
Budget is part of the plan rather than an afterthought. Advice somebody cannot afford is not advice, and the commonest reason a plan is abandoned is cost.
Chicken and vegetables
EquipmentOne pan, a bowlMinimal
SkillNone assumed
Batch itDoubles well, keeps three daysUseful
FreezesYesYes
Steps
1Heat the pan, add the chicken
2Eight minutes, turn once
3Add the vegetables and tomatoes
4Ten minutes, lid on
Four steps and one pan. A recipe with fourteen steps and three pans is a recipe somebody reads and does not cook.
14 clients
Sofia AlmeidaReview due in 12 daysOn track
Anton VrbaNot logged for 9 daysCheck in
Ida BergqvistReview overdueOverdue
Eleven othersOn track
Nine days without a log is the flag rather than a bad week of eating. Somebody who stops logging has usually stopped for a reason worth a message.
Before you write it
ClientAnton Vrba
What they said they wantLess takeaway, more energyTheir words
Budget$40 a week
CookingConfident, no time
Cannot eatNuts, shellfishHard limits
Structure
Meals a day3
Cooking nights4 of 7
Repeat mealsYes, breakfast and lunchRealistic
One change this monthBreakfast onlyOne
Repeating breakfast and lunch is deliberate. Variety is what dieticians write and sameness is what people actually eat on a Tuesday.
Your review is in three daysOn
A note from your dieticianOn
Reminder to log a mealOff
You have not logged in a weekOff
Tips and recipesOff
The two logging reminders are off by default. Being nagged by a phone about food is the fastest way to make somebody delete a food app.
Sofia AlmeidaWith Marta since June
Your plan
Today
Your plan
Shopping listAbout $34
Budget$40 a week
What you cannot eat5 recorded
Your dietician
Notes1 new
Messages
Your reviewIn 12 days
Progress
Notifications2 of 5 on
Common questions
I have not followed the plan
I cannot afford this week
I do not like a meal
I need to change an allergy
Can I stop logging
The first one is the most asked and the least admitted. Nothing here treats it as a confession.