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Target: 12%
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💡 Optimal hydration supports hormonal balance, reduces anxiety, and improves metabolism. 2.5L daily is your goal.
⏰ Start your morning with a large glass of water before coffee. Hydration supports Fluoxetine absorption and keeps energy stable throughout the day.
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Target: 2,050 cal · 185g protein · IF window 11am–7pm
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Strength · Pilates · Walk · Low impact · 40 min
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Nutrition
1,700 cal · 140g protein · 150g carbs · 55g fat · 2.5L water · 10,000 steps
Daily targets
Calories
1,700kcal
Protein
140g
Carbs
150g
Fat
55g
Water
2.5L
Steps
10K
Meals
3+1
Sleep
7.5h
Meal timing
3 meals + 1–2 snacks. No strict fasting window — consistent timing supports hormone regulation and fertility.
BREAKFAST
8:00am
30–35g protein
LUNCH
1:00pm
40–45g protein
SNACK
3:30pm
15–20g protein
Optional if hungry
DINNER
7:00pm
40–45g protein
Today's meal options — adapts to what you've eaten
Tap ↻ to get meal options tailored to what you've logged today. Options update based on your remaining protein, calories, and macros.
✦ Adjust my nutrition plan
Tell me anything — what you ate, how you feel, what's changing — and I'll rebuild your meals for the day or week around it.
🍝 Big lunch out🥛 No dairy today💪 Low on protein🤢 Upset stomach🫙 No time to cook📅 Rebuild my week
Week 1 meal plan — 1,700 cal · 140g protein · TTC + lactose-aware
Every day: Breakfast 8am · Lunch 1pm · Afternoon snack 3:30pm if needed · Dinner 7pm. Keep fat moderate per meal — no high-fat single sittings (gallbladder). Lactose-free swaps noted.
Monday — Strength training day
8:00am — BREAKFAST
Protein oat bowl + eggs
420 cal
P:35g C:48g F:12g
80g rolled oats + oat milk · 2 hard-boiled eggs · ½ cup berries · 1 tbsp chia seeds · 1 tsp honey
1:00pm — LUNCH
Chicken breast + quinoa + roasted veg
480 cal
P:45g C:52g F:12g
180g chicken breast grilled · 100g cooked quinoa · Roasted broccoli + peppers · Olive oil + lemon dressing
7:00pm — DINNER
Salmon + sweet potato + greens
520 cal
P:42g C:46g F:18g
180g Atlantic salmon · 150g sweet potato roasted · Steamed asparagus · Mixed greens + lemon
✓ 1,420 cal · 122g protein + snack = 1,700 cal / 140g ✓
Tuesday — Pilates / walk day
8:00am — BREAKFAST
Lactose-free Greek yogurt bowl
380 cal
P:32g C:42g F:10g
300g lactose-free yogurt (or regular with lactase pill) · 1 scoop protein stirred in · ½ cup blueberries · ¼ cup oats · 1 tbsp chia
1:00pm — LUNCH
Turkey lettuce wraps + quinoa
450 cal
P:42g C:40g F:14g
180g ground turkey cooked · Butter lettuce leaves · 80g cooked quinoa · Salsa + cucumber + lime · Avocado ¼
7:00pm — DINNER
Baked cod + roasted veg + lentils
480 cal
P:44g C:44g F:12g
200g cod fillet · Roasted zucchini + tomatoes + peppers · 100g cooked lentils · Olive oil + garlic + lemon
✓ 1,310 cal · 118g protein + snack = 1,700 cal / 140g ✓
Wednesday — Strength training day
8:00am — BREAKFAST
Scrambled eggs + turkey + toast
410 cal
P:38g C:32g F:14g
3 whole eggs + 2 egg whites · 80g lean ground turkey · 1 slice sourdough · Spinach · Olive oil 1 tsp
1:00pm — LUNCH
Shrimp + brown rice + stir-fry veg
470 cal
P:42g C:54g F:10g
200g shrimp · 100g cooked brown rice · Broccoli + snap peas + peppers stir-fried · Soy sauce + ginger
7:00pm — DINNER
Chicken thighs + roasted potatoes + salad
500 cal
P:44g C:44g F:16g
180g chicken thighs skinless · 150g roasted baby potatoes · Large mixed greens + cucumber + tomatoes · Olive oil + lemon
✓ 1,380 cal · 124g protein + snack = 1,700 cal / 140g ✓
Thursday — Walk / active recovery
8:00am — BREAKFAST
Protein smoothie bowl
390 cal
P:34g C:46g F:10g
1.5 scoops protein + oat milk · Frozen mango + berries · Banana ½ · Chia seeds · Almond butter 1 tsp topping
1:00pm — LUNCH
Tuna niçoise salad
460 cal
P:44g C:38g F:14g
2 cans tuna in water · Hard-boiled egg · Mixed greens · Cherry tomatoes · Cucumber · Kalamata olives · Lemon + olive oil
7:00pm — DINNER
Turkey meatballs + zucchini noodles
500 cal
P:44g C:36g F:16g
220g lean ground turkey meatballs · 2 zucchini spiralized · Marinara sauce (low sugar) · 20g parmesan
✓ 1,350 cal · 122g protein + snack = 1,700 cal / 140g ✓
Friday — Strength training day
8:00am — BREAKFAST
Eggs + smoked salmon + avocado
430 cal
P:40g C:18g F:22g
3 eggs scrambled + 80g smoked salmon · ½ avocado · 1 slice sourdough · Capers + red onion
1:00pm — LUNCH
Chicken + black bean bowl
490 cal
P:46g C:52g F:12g
180g chicken breast · Black beans 80g · Brown rice 80g cooked · Salsa + jalapeño + lime · Lactose-free sour cream or skip
7:00pm — DINNER
Baked salmon + asparagus + quinoa
530 cal
P:46g C:44g F:18g
200g salmon fillet baked · Steamed asparagus · 90g cooked quinoa · Lemon + dill + olive oil
✓ 1,450 cal · 132g protein + snack = 1,700 cal / 140g ✓
Saturday — Walk / active day
8:00am — BREAKFAST
Protein pancakes (lactose-free)
410 cal
P:36g C:50g F:10g
80g oats blended + 2 eggs + 1 scoop protein + banana · Oat milk · Berries + maple syrup (1 tsp) topping
1:00pm — LUNCH
Greek-style chicken salad
470 cal
P:44g C:36g F:16g
180g chicken breast · Cucumber + tomatoes + red onion + kalamata olives · Lactose-free feta or skip · Olive oil + lemon
7:00pm — DINNER
Shrimp tacos (lettuce cups)
480 cal
P:42g C:38g F:16g
200g shrimp seasoned + sautéed · Butter lettuce cups · Mango salsa · Avocado · Lime + cilantro
✓ 1,360 cal · 122g protein + snack = 1,700 cal / 140g ✓
Sunday — Rest / gentle walk + meal prep
8:00am — BREAKFAST
Overnight oats + protein
380 cal
P:32g C:48g F:10g
80g oats + oat milk + 1 scoop protein soaked overnight · ½ cup berries · 1 tbsp chia · Almond butter drizzle
1:00pm — LUNCH
Chicken soup (homemade)
460 cal
P:44g C:42g F:12g
180g chicken breast · Vegetables: carrot, celery, zucchini, spinach · 80g brown rice or egg noodles · Bone broth base
7:00pm — DINNER
Baked white fish + roasted veg + sweet potato
500 cal
P:44g C:46g F:14g
200g cod or tilapia · Roasted broccoli + peppers + onion · 150g sweet potato · Olive oil + lemon + herbs
✓ 1,340 cal · 120g protein + snack = 1,700 cal / 140g ✓
Jen's personal nutrition protocol
✓ Prioritise these
Lactose-free dairy (oat milk, almond milk, lactose-free yogurt) or take lactase pill for regular dairy · Lean proteins (chicken, fish, eggs, turkey) · Anti-inflammatory foods: salmon, berries, leafy greens, turmeric · Prenatal vitamins daily (folate, Vitamin D, omega-3) · Fermented foods for gut health
✗ Limit or avoid
High-fat meals in one sitting (gallbladder removed — spread fat across meals) · Alcohol (contraindicated while TTC and on Fluoxetine) · Ultra-processed foods · Excessive caffeine (max 1 coffee/day while TTC) · Skipping meals — disrupts cortisol and hormone balance
💊 Fluoxetine + food notes
Take Fluoxetine at same time nightly (with or without food) · Avoid grapefruit — inhibits drug metabolism · Stay hydrated — SSRIs increase risk of sodium imbalance · Report any appetite changes to doctor · Consistent meal timing helps stabilise mood
Sunday meal prep — 90 minutes, covers the whole week
▸ Proteins — bulk cook
• Grill 1.2kg chicken breast (bake at 375°F, 25 min)
• Cook 400g lean ground turkey (brown, portion into 180g containers)
• Hard-boil 10 eggs (11 min, ice bath, peel and store)
• Bake 3 salmon fillets and 3 cod fillets (375°F, 15 min)
▸ Carbs — batch cook
• Cook 500g brown rice or quinoa (store in containers)
• Bake 4 medium sweet potatoes (375°F, 45 min)
• Prepare overnight oats jars × 3 (80g oats + oat milk + chia — lactose-free)
▸ Veg — prep and store
• Roast 1 large tray mixed veg (broccoli, peppers, zucchini)
• Wash and dry all salad greens — paper-towel-lined container
• Slice cucumber, tomatoes, prep lemon wedges for the week
▸ Extras
• Check lactase pill supply — portion near fridge
• Prepare snack portions: apple slices in containers, portion almonds
• Fill prenatal vitamin weekly pill box (Folate, Vitamin D, Omega-3)
• Make 2 protein smoothie base bags (frozen fruit + oats portioned)
Week 1 grocery list
Proteins
□ Chicken breast — 1.2 kg
□ Salmon fillets — 500g
□ Cod or tilapia — 400g
□ Lean ground turkey — 600g
□ Shrimp frozen — 400g
□ Canned tuna in water — 6 cans
□ Eggs — 2 dozen
□ Lactose-free Greek yogurt — 2 kg tub
□ Smoked salmon — 200g
□ Protein powder (pea or whey isolate) — 1 tub
Carbs
□ Brown rice — 1 kg
□ Sweet potatoes — 800g
□ Rolled oats — 1 kg
□ Sourdough bread — 1 loaf
□ Quinoa — 500g
□ Black beans canned — 2 cans
□ Lentils (dry or canned) — 500g
Veg & Fruit
□ Spinach / mixed greens — 500g
□ Broccoli — 1 large head
□ Zucchini — 4 medium
□ Cherry tomatoes — 1 pint
□ Peppers mixed — 4
□ Cucumber — 2
□ Asparagus — 1 bunch
□ Blueberries + mixed berries — 1 large container
□ Bananas — 1 bunch
□ Avocados — 3
□ Lemons — 4
□ Mango (frozen) — 1 bag
Pantry & Lactose-free
□ Oat milk — 2 cartons (lactose-free)
□ Olive oil — 1 bottle
□ Chia seeds — 1 bag
□ Lactase pills — stock up
□ Soy sauce (low-sodium)
□ Marinara sauce (low sugar)
□ Garlic + fresh ginger
□ Almond butter — 1 jar
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