Good morning, Ronnye 👊
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Phase 1 Progress
Today's targets
Current weight
—lbs
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Body fat
—%
Target: 12%
HRV
—ms
Readiness indicator
Streak
0d
Consecutive days
Quick actions
This week
Morning Check-In
Log once per morning. Steps and water update through the day in their own trackers.
Quick — voice or text
Say: "Weight 187, HRV 52, slept 7.5 hours, took Synthroid"
Manual entry
Recent mornings
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Water Tracker
Target: 3.5L daily. Tap each glass to log 250ml.
0.0L
of 3.5L today
Hydration tips for Hashimoto's
💡 Optimal hydration improves T4→T3 conversion and reduces thyroid inflammation. 3.5L daily is your non-negotiable.
⏰ Front-load your water. 1L before 11am (outside your eating window) counts toward daily goal and suppresses cortisol.
Steps
Target: 12,000 daily. Update through the day from your watch or phone.
0
of 12,000 today
Why this counts
⚡ Daily steps are your NEAT (non-exercise activity thermogenesis) lever — the largest swing factor in your daily calorie burn outside training.
Meal Log
Target: 2,050 cal · 185g protein · IF window 11am–7pm
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Today's meals
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Nutrition
2,050 cal · 185g protein · 185g carbs · 60g fat · 3.5L water · 12,000 steps
Daily targets
Calories
2,050kcal
Protein
185g
Carbs
185g
Fat
60g
Water
3.5L
Steps
12K
Window
11–7
Bed
10:30
Meal timing
16:8 IF — eating window 11am to 7pm. Synthroid taken at wake-up, fasting starts after that.
MEAL 1
11:00am
50–60g protein
MEAL 2
2:30pm
60g+ protein
SHAKE
5:00pm
30g protein
~130 cal bridge
MEAL 3
6:30pm
75g+ 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.
🍕 I overate today🍱 Big work lunch💪 Low on protein🚫 No carbs today🫙 No time to cook📅 Rebuild my week
Week 1 meal plan — 2,050 cal · 185g protein · IF 11am–7pm
Every day: Meal 1 at 11am (protein-first) · Meal 2 at 2:30pm · Shake at 5pm (30g protein, 130 cal) · Meal 3 at 6:30pm. Report every meal as you eat it.
Monday — Push training day
11:00am — MEAL 1
High-protein egg scramble + toast
620 cal
P:55g C:42g F:22g
4 whole eggs + 4 egg whites · 100g extra lean ground turkey · 2 slices sourdough · ½ avocado · Spinach · Olive oil 1 tsp
2:30pm — MEAL 2 (pre-training)
Ground beef rice bowl
680 cal
P:52g C:78g F:18g
180g lean ground beef 90% · 150g cooked jasmine rice · 1 cup mixed veg · 2 tbsp low-sodium soy sauce · Sesame oil · Garlic + ginger
6:30pm — MEAL 3
Salmon + roasted sweet potato + greens
620 cal
P:48g C:52g F:18g
200g Atlantic salmon · 200g sweet potato roasted · 2 cups mixed greens + lemon · ½ cup cherry tomatoes
✓ 1,920 cal · 155g protein + shake at 5pm = 2,050 cal / 185g ✓
Tuesday — Rest / walk day
11:00am — MEAL 1
Greek yogurt protein bowl
550 cal
P:58g C:45g F:12g
400g 0% Greek yogurt (Skyr) · 1 scoop whey protein · ½ cup blueberries · ¼ cup rolled oats · 1 tbsp chia seeds · 1 tsp honey
2:00pm — MEAL 2
Large chicken & quinoa salad
620 cal
P:55g C:55g F:16g
200g chicken breast grilled · 120g cooked quinoa · Rocket + greens · Cucumber + tomatoes · ¼ avocado · Olive oil + lemon
6:30pm — MEAL 3
Turkey meatballs + zucchini noodles
620 cal
P:52g C:48g F:20g
250g ground turkey · 2 medium zucchini spiralized · ½ cup marinara · 1 tbsp olive oil · Garlic · 30g parmesan
✓ 1,790 cal · 165g protein + shake = 2,050 cal / 195g ✓
Wednesday — Pull training day
11:00am — MEAL 1
4-egg omelette + cottage cheese + rice cakes
620 cal
P:60g C:42g F:20g
4 eggs + 150g cottage cheese · Spinach + peppers · 2 rice cakes
2:30pm — MEAL 2 (pre-training)
Chicken breast + brown rice + broccoli
650 cal
P:52g C:68g F:14g
200g chicken breast · 150g cooked brown rice · Steamed broccoli · Teriyaki sauce
6:30pm — MEAL 3
White fish + roasted veg + lentils
580 cal
P:50g C:52g F:12g
200g cod or tilapia · Roasted mixed vegetables · 100g cooked lentils
✓ 1,850 cal · 162g protein + shake = 1,980 cal / 192g ✓
Thursday — Rest / walk day
11:00am — MEAL 1
Protein smoothie bowl
590 cal
P:55g C:58g F:14g
2 scoops protein · Frozen berries · Banana · Almond milk · Chia seeds · Almond butter 1 tbsp
2:00pm — MEAL 2
Lean beef stir-fry + jasmine rice
660 cal
P:50g C:68g F:18g
200g lean beef strips · Mixed veg · 130g cooked jasmine rice · Soy + garlic
6:30pm — MEAL 3
Shrimp + cauliflower rice
520 cal
P:48g C:22g F:18g
200g shrimp · Cauliflower rice · Olive oil + garlic + lemon
✓ 1,770 cal · 153g protein + shake = 1,900 cal / 183g ✓
Friday — Legs training day
11:00am — MEAL 1
5-egg scramble + smoked salmon
650 cal
P:62g C:28g F:32g
5 eggs + 100g smoked salmon · Capers + red onion · 2 slices sourdough
2:30pm — MEAL 2 (pre-training)
Chicken burrito bowl
720 cal
P:58g C:78g F:16g
200g chicken · Black beans · Rice · Salsa · Greek yogurt instead of sour cream
6:30pm — MEAL 3
Ground turkey + roasted sweet potato
560 cal
P:45g C:52g F:16g
200g ground turkey · 1 medium sweet potato roasted · Side salad
✓ 1,930 cal · 165g protein + shake = 2,060 cal / 195g ✓
Saturday — Active recovery / cycling
11:00am — MEAL 1
Protein pancakes
620 cal
P:52g C:62g F:14g
1 cup oats + 2 eggs + 1 scoop protein + banana · Greek yogurt topping
2:00pm — MEAL 2
Grilled chicken thighs + roasted potatoes
660 cal
P:50g C:58g F:20g
200g chicken thighs skinless · 150g roasted potatoes · Large salad
6:30pm — MEAL 3
Tuna + avocado + rice crackers
520 cal
P:50g C:28g F:22g
2 cans tuna in water · Avocado · Cucumber · Rice crackers
✓ 1,800 cal · 152g protein + shake = 1,930 cal / 182g ✓
Sunday — Full rest / meal prep day
11:00am — MEAL 1
Greek yogurt + protein + granola
580 cal
P:55g C:58g F:12g
400g Greek yogurt · 1 scoop protein · Fruit · 50g granola
2:00pm — MEAL 2
Homemade chicken soup
560 cal
P:48g C:48g F:14g
200g chicken · Vegetables · Noodles or rice · Bone broth
6:30pm — MEAL 3
Salmon + steamed asparagus + quinoa
640 cal
P:50g C:52g F:20g
200g salmon fillet · Steamed asparagus · 120g cooked quinoa
✓ 1,780 cal · 153g protein + shake = 1,910 cal / 183g ✓
Hashimoto's nutrition protocol
✓ Prioritise these
Selenium (Brazil nuts 2/day, tuna, sardines) · Zinc (oysters, beef, pumpkin seeds) · Omega-3s (salmon 2–3x/week) · Leafy greens · Eggs · Sweet potato · Berries · Bone broth
✗ Limit or avoid
Raw cruciferous veg in large amounts (cook them) · Soy products · Gluten · Processed foods · Alcohol · Excess sugar · Coffee before Synthroid absorbs (wait 45–60 min)
⏰ Synthroid timing — non-negotiable
Take Synthroid the moment you wake up · Wait 45–60 min before any food or coffee · No calcium within 4 hours · Consistent daily timing = consistent metabolism
Sunday meal prep — 90 minutes, covers the whole week
▸ Proteins — bulk cook
• Grill 1.5kg chicken breast (bake at 375°F, 25 min)
• Cook 500g lean ground turkey (brown, portion into 200g containers)
• Hard-boil 12 eggs (11 min, ice bath, peel and store)
• Season and bake 3–4 salmon fillets (375°F, 15 min)
▸ Carbs — batch cook
• Cook 1kg jasmine or brown rice (store in containers, 5 days)
• Bake 6 medium sweet potatoes (375°F, 45 min, store whole)
• Cook 500g quinoa (1:2 water ratio, 15 min simmer)
▸ Veg — prep and store
• Roast 2 large trays mixed veg (broccoli, peppers, zucchini, asparagus)
• Wash and dry all salad greens — paper-towel-lined container
• Slice cucumbers and peppers, batch chop garlic and onion
▸ Extras
• Portion Greek yogurt into 400g servings
• Make 5 overnight oat jars (80g oats + chia + almond milk)
• Mix protein shake dry servings into small bags for grab-and-go
Week 1 grocery list — Calgary
Proteins
□ Chicken breast — 1.5 kg
□ Salmon fillets — 600g
□ Lean ground beef 90% — 500g
□ Ground turkey — 750g
□ Shrimp frozen — 400g
□ Canned tuna in water — 6 cans
□ Eggs — 2 dozen
□ Greek yogurt 0% — 2 kg tub
□ Cottage cheese 2% — 500g
□ Whey protein isolate — 1 tub
Carbs
□ Jasmine rice — 2 kg bag
□ Sweet potatoes — 1 kg
□ Rolled oats — 1 kg
□ Sourdough bread — 1 loaf
□ Quinoa — 500g
□ Black beans canned — 2 cans
□ Rice cakes — 1 pack
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 — 1 large container
□ Bananas — 1 bunch
□ Avocados — 4
□ Lemons — 4
Pantry
□ Olive oil — 1 bottle
□ Chia seeds — 1 bag
□ Low-sodium soy sauce
□ Sesame oil — small bottle
□ Marinara sauce (low sugar) — 1 jar
□ Garlic + fresh ginger
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Hurt something? Travelling? Feeling off? Tell me and I'll adapt your program.
Quick adjustments
🤕 Elbow injury
✈️ Travelling
😴 Recovery day
⏰ Broke fast
🍕 Overate
📅 Rest day
Change program parameters
Update your targets if your situation has changed — injury, travel, new goal, medical change.
Training
Push · Pull · Legs · Home equipment · Under 45 min
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Progress
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Ronnye
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Jen
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Weekly Report
AI-generated summary of your 7-day performance.
Mental Check-In
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