Lesson 22
Plan A Meal
Welcome to Lesson 22! Yeah!
Today we are going to take a look at how to actually plan a meal in Fitness Frenzy. We are going to look at the process and its different parts and play around a bit. Think of today like playing in a sandbox, feel free to create anything you want, because tomorrow we actually plan out a day of eating that we’ll prepare 3 days for in our last lesson.
tl;dr - There are 3 main areas in the meal planner section of the app. 1. “Adding Food” - we do this very similarly to “Add Food” in tile in the main dashboard’s “Log Food” section. Except for this time the foods you select or scan get added to our second area of interest - “The Staging Area”. 2. “The Staging Area” - think of this as your kitchen counter - this is where we add all of the ingredients you want to cook with before you start cooking. From here we add each ingredient to 1 or more meals ranging from Pre-Workout to Evening Snack, by tapping on their icons. That will put our ingredients into each meal you are going to be planning with in our last area, “The Planning Area” 3. “The Planning Area” is where you adjust the ingredient amounts for each meal to fit whatever you want to cook - we do so in a way that matches our macro numbers at the top. There might be a bit of a learning curve, but stick with me - the workflow is superior to all other planning apps!
Strap in boys and girls! We know the Meal Prepping “Why”, now we are going to learn the “How”! The Meal Planner area in Fitness Frenzy has a 3 step process to plan out your food for the day with the express goal of hitting your macros. However today, just get comfortable with the process, no need to worry about the macros - that’s for tomorrow!
Add Food
Step 1 - Bulk Add Your Food (Ingredients)
From now on I am going to refer to food as ingredients - when it comes to prepping, every food can be thought of as an ingredient for the day’s meals. We add food exactly like we do in the main dashboard’s “Log Food” -> “Add Food” tile you should be familiar with. You can scan in a barcode (scanner button) or select foods from your personal database (plus button) using the scanner and plus buttons at the bottom. Add in ALL of the ingredients you think you need for the day, when you’re done hit add and we move into our second step!
Staging Area
Step 2 - Distribute Your Ingredients (Staging Area)
When you dismiss the “Add Food” menu, your “Staging Area” should pop up! At first glance, you’ll see a couple of things. First, all of your ingredients will be put into a list. Next to each ingredient’s name is a trashcan with an arrow - we can use this to swipe away that ingredient. Next, underneath each ingredient is an icon. Each icon represents a meal that an ingredient can be/or is added to. If the icon has a color, then that ingredient is in that meal. The icons are as follows
Tachometer Low = Pre-Workout
Tachometer High = Post-Workout
Rising Sun = Breakfast
Egg = Morning Snack
Sun = Lunch
Salad Bowl = Afternoon Snack
Setting Sun = Dinner
Cookie = Evening Snack
So if I wanted to plan with popcorn in both my afternoon snack and evening snack, I’d tap both the salad bowl and the cookie to place them in those meals. Then they will be added to our last step!
Planning Area
Step 3 - Adjust Ingredient Amounts Per Meal (Planning Area)
Hooray! The last step! Here we take all of our ingredients that we sorted into our different meals and adjust their amounts until our Planned Macros (bottom number with puzzle piece) matches our Goal macros that we set in lesson 11 (top number with bullseye). We do this by going through each ingredient in each meal and adjusting the amount we will be preparing. This can be done by sliding the slider to adjust by g/mL or the ‘-’ and ‘+’ buttons to adjust by serving size. Personally, I like to start by adjusting the serving sizes to get me close to my macros - then I fine-tune it with the slider. This way macro planning stops being a math problem and more of an art!
Once you’ve planned a meal it is really easy to log it! Just go back to the main dashboard, tap “Log Food” and then on the left, you will see whatever meal you just planned for (Pre-Workout thru Evening Snack). Just drag over the arrows icon to when you ate it!
Alright! That’s it! Play around with the planning area, make something crazy! Take a loot at how fast calories and macros can add up. Tomorrow we build a full day of eating! But for now you can follow the gif below for a sample meal, and finish with tapping “Complete TODOs” at the bottom!
Tap on the dumbbell icon at the bottom left
Tap ‘Build’
Tap ‘Traditional’
Set the name
At the very top, tap ‘Enter Name’
Enter in ‘Push Day’
Tap the ‘🔽’ to set the finish
Add the exercises
Tap the search box
Enter exercise name
Tap the ‘🔽’
Drag over the exercise to ‘For Reps’
Set the reps
Tap the first row of the ‘Units’ box on the bottom left
Enter in how many reps for the exercise
Tap the ‘✔️’ to set
Double-tap the reps
Today we are just planning out 1 meal. This is just to get a hang of the process - tomorrow we plan a full day of eating! How Fun!
TODOs
☑️ Log your weight
☑️ Log your food & try to hit your macros
☑️ Log your habit
☑️ Plan and log and unlog 1 meal
Complete TODOs Below
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