Meals, recipes, exercise and health in one place.
Each week's teas are saved here as you plan them. Tick the teas you ate and give them stars. A tea that averages two stars or fewer stops coming up in the planner by itself; you can still pick it by hand.
Luke's training on this tab is what the meal planner reads: a hard or long run adds the shake, and golf changes breakfast and lunch. The week's activities carry over from one week to the next until you change them.
The target path is a straight line from the first weigh-in at the pace you set. Real weight loss wobbles from week to week, so judge it over three or four weigh-ins, not one.
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New recipes are written for this plan from the ingredients on your Meal list, with full method. For recipes from your books the amounts are this plan's portions and the method is on the page shown. A new recipe only joins the planner's rotation once you tick it here; you can pick it by hand at any time.
Recipes you add yourselves are saved with the shared plan, so you both see them and they stay put when the page is updated. Their nutrition is worked out from the ingredients you choose from the list, so anything typed in as an extra is not counted.
Portions and daily totals are Luke's, and a meal he isn't ticked for is left out of them. Anything for 2 or more is bought per person at that portion. Snacks are for Luke only. Lunch is always a chicken wrap or a chicken salad.
Daily targets are Claire Stott's from 27 May 2026: about 2,000 kcal, 130g protein (90 to 150), 285g carbs (228 to 358), 61g fat (49 to 85), fibre above 30g. Totals are estimates from typical UK label values, good to about 10%.
All 147 mains on the Meal list tab are here, with portions set for this plan. Most carry her swaps: olive oil for coconut oil, wholegrain rice, couscous, pasta and noodles, and half-fat crème fraîche for cream. Teas built on sausage, bacon, ham, chorizo or puff pastry are marked on the card and only come up on a cheat day, unless you pick one yourself. The cheat-day tea is served about a third bigger and is counted in the day's total and the weekly average.
Quantities are in typical UK supermarket pack sizes. Fresh veg is rounded to whole packs, so a dish may get a little more or less than the recipe amount. Fresh food that would still be left over is flagged, and a shuffle favours teas that finish a pack already opened.
Planner version 20, 4 October 2026.