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The Smarter, More Efficient Way to Build, Structure, and Adjust Your Nutrition

PrepCoach automatically handles the math and streamlines your workflow — so you can build and adjust precise nutrition plans in a fraction of the time.

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How PrepCoach Works

Pick your mode

Choose how you want to build your plan — manually or with targets.

What Makes PrepCoach Different

PrepCoach saves time by handling the math, updates, and meal adjustments coaches normally have to do manually.

Manual vs Target Mode

Targets vs Manual Mode

Build plans your way — manually or with automated targets.

Watch Demo Auto Split Across Meals

Auto Split Across Meals

Add or remove meals without breaking your plan — choose to increase totals with Add Empty Meal, or keep totals fixed by redistributing macros across all meals.

Watch Demo Instant Deficit &
Surplus Adjustments

Instant Deficit &
Surplus Adjustments

Create a calorie deficit or surplus in seconds — PrepCoach automatically recalculates every meal and alternative in real time.

Watch Demo Smart Meal Swapping

Smart Meal Swapping

Swap any meal in one action. PrepCoach automatically adjusts portions in real time to match your preferred macros.

Watch Demo Smart Meal Alternatives

Smart Meal Alternatives

Swap meals in seconds — without breaking your macros. Select from your personal meal database, instantly replace any meal, and keep everything perfectly aligned. Your alternatives stay locked to your plan—even when meals, calories, or targets change.

Watch Demo Clients Use The App
For Free

Clients Use The App
For Free

Clients get full access to their plans, check-ins, and messaging—all in one place with no extra cost, tools, or platform switching.

Watch Demo

Manual Mode

Meals determine your totals

In Manual Mode, the foods and quantities you add to each meal card determine that meal’s totals. Those meal totals add up to the Daily Actuals at the top, reflecting what is currently built across all meals.

DAILY ACTUALS
1,851 CALORIES
153g PROTEIN
235g CARBS
35g FAT
DAILY ACTUALS
1,851 Calories
153g Protein
235g Carbs
35g Fat
Meal 1
638Calories
50gProtein
67gCarbs
14gFat
  • Cream Of Rice (Brand:Elev8)72 g  255 cal
  • Whey Protein Powder2 scoop  240 cal
  • Peanut Butter24 g  143 cal
MEAL ALTERNATIVES
Meal 2
590Calories
53gProtein
67gCarbs
8gFat
  • White Rice (Cooked)240 g  312 cal
  • Ground Beef (96/4)75 g  278 cal
MEAL ALTERNATIVES
Meal 3
623Calories
50gProtein
66gCarbs
13gFat
  • Cream Of Rice (Brand:Elev8)71 g  252 cal
  • Whey Protein Powder2 scoop  240 cal
  • Peanut Butter22 g  131 cal
MEAL ALTERNATIVES
Manual Mode screenshot

Targets Mode

Targets determine your meals

In Targets Mode, the values set in the top summary act as your Daily Targets. These targets drive how food quantities are automatically distributed across your meal cards.

DAILY TARGETS
1,760 CALORIES
150 PROTEIN (G)
200 CARBS (G)
40 FAT (G)
1,851 CALORIES
153g PROTEIN
235g CARBS
35g FAT
Targets Mode screenshot

Next: Modify Your Plan with PrepCoach’s Core Features

Adjust meals, macros, calories, swaps, and alternatives—PrepCoach handles the math and updates everything automatically.

Auto Split Across Meals

Add or remove meals without breaking your plan
—Choose to increase totals with Add Empty Meal, or keep totals fixed by redistributing macros across all meals.

  • Adjust meal count
  • Redistribute macros
  • Updates every meal
  • Keeps targets aligned
PrepCoach Auto Split Across Meals three-panel workflow showing Current Layout, Add Meal, and Updated Targets plus Meals
Current Layout
Current Layout module showing the starting meal structure before auto split
Add Meal
Add Meal module showing meal count and macro redistribution controls
Updated Targets + Meals
Updated Targets plus Meals module showing recalculated macros after auto split

Step 1

Click the meal count text box to adjust how many meals are in the plan.

Step 2

Choose how to add your new meal:

  • Add Empty Meal: creates a new meal where any added foods increase your total macros
  • Redistribute Current Macros: adds a meal while automatically redistributing your existing macros across all meals without changing your daily totals

Step 3

View your updated plan with macros automatically adjusted across each meal.

Instant Deficit &
Surplus Adjustments

Create a calorie deficit or surplus in seconds — PrepCoach automatically recalculates every meal and alternative in real time.

  • Fast macro changes
  • Smart distribution
  • Instant recalculation
  • Keeps meals aligned

Apply your deficit or surplus

Daily Actuals
1,867 no change Calories
152g no change Protein
200g no change Carbs
38g no change Fat
Macro Adjustment
Meal 1
638 Calories
50g Protein
67g Carbs
14g Fat
  • Cream Of Rice (Brand: Elev8) 72 g 255 cal
  • Whey Protein Powder 2 scoop 240 cal
  • Peanut Butter 24 g 143 cal
Meal Alternatives Save Meal As Template

Step 1 Apply your deficit or surplus in the text box, choose your macro/macros that you'll be adjusting, then click 'Apply.'

Preview Adjustment

Macro Adjustment
Meal 1
67c → -17c 50c
Meal 2
67c → -17c 50c
Meal 3
66c → -16c 50c

Step 2 Once Apply is clicked, your changes will appear in the Macro Adjustment box.

Choose Distribution

Choose Distribution Mode

How should the macro change be spread across meals?

Proportional

Larger meals absorb more of the change.

Even

Equal macro change per meal.

Step 3 Choose how you would like to distribute your macros, either proportional so larger meals take on more of the change, or even split where the selected macros are distributed evenly across all meals.

Updated Meal State

Daily Actuals
1,652 -215 kcal Calories
155g +3g Protein
150g -50g Carbs
38g no change Fat
Meal 1
560 Calories
50g Protein
50g Carbs
14g Fat
  • Cream Of Rice (Brand: Elev8) 50 g 177 cal
  • Whey Protein Powder 2 scoop 240 cal
  • Peanut Butter 24 g 143 cal
Meal Alternatives Save Meal As Template

Step 4 View your updated meal plan with recalculated macros and dynamic changes applied to each meal.

Smart Meal Swapping

Swap any meal in one action. PrepCoach automatically adjusts portions in real time to match your preferred macros.

  • One-click meal replacement
  • Smart macro matching
  • Intelligent portion adjustment
  • Keeps your plan aligned automatically

Current Meal

Meal 1
Add / Edit Food Alt
350 Calories
31g Protein
37g Carbs
9g Fat
  • Kodiak Protein Pancakes 60 g 210 cal
  • Egg 1 Egg 70 cal
  • Ham Steak (Brand:Farmland) 1 Slice 70 cal
Meal Alternatives Save Meal As Template

Choose a Meal

Swap Meal

Select a saved meal to replace all current foods:

Smart Portion Matching

Choose Portion

This swap lands between two valid steps for Whey Protein Powder. The optimizer chose the higher amount - pick the version that fits your plan.

Target → P 31g · C 37g · F 9g

Swap Complete

Meal 1
Add / Edit Food Swap Meal Alt
398 Calories
38g Protein
37g Carbs
9g Fat
  • Cream Of Rice (Brand:Elev8) 38 g 135 cal
  • Whey Protein Powder 1.5 scoop 180 cal
  • Peanut Butter 14 g 83 cal
Meal Alternatives Save Meal As Template

Step 1

Click "Swap" on your current meal card

Step 2

Select any saved meal template from your meal database

Step 3

Foods measured in grams/ounces auto-adjust. For unit-based foods (like scoops), if your target falls between amounts (e.g., 31g vs. 25g/scoop), you’ll get options like 1 scoop (25g) or 1.5 scoops (38g), so you can choose what works best.

Step 4

Your meal will now be updated and aligned with your plan.

Smart Meal Alternatives

Swap meals in seconds — without breaking your macros. Select from your personal meal database, instantly replace any meal, and keep everything perfectly aligned. Your alternatives stay locked to your plan—even when meals, calories, or targets change.

  • Add alternatives directly inside each meal
  • Keep every option macro-aligned
  • Customize foods and quantities
  • Save alternatives directly to the meal

Click 'Alt' on your base meal

PrepCoach Dynamic Meal Alternatives Step 1 reference showing Click Alt on your base meal with Meal 1 and Meal 2 cards

Create a new alternative

Add Meal Alternative

FOR MEAL 6

Name meal here

MEAL ACTUALS

CAL 292 kcal
PROTEIN 38 g
CARBS 24 g
FAT 4 g

No foods added yet. Search or browse categories above.

Add Food
Search all foods...

Choose a template

Add Alternative: Meal 1

MEAL ACTUALS

638 CALORIES
50g PROTEIN
67g CARBS
14g FAT

Select a template to use for the new alternative:

  • Beef/Rice(96/4) 2 foods White Rice (Cooked), Ground Beef (96/4)
  • Breakfast 5 foods Kodiak Protein Pancakes, Egg whites, Egg, Ham Steak (Brand:Farmland), ...
  • Chicken/Rice/Smart Butter 3 foods Chicken Breast, White Rice (Cooked), Smart Balance Extra Virgin Olive Oil...
  • Cream Of Rice/Pro Powder/PB 3 foods Cream Of Rice (Brand:Elev8), Whey Protein Powder, Peanut Butter
  • Turkey/Sweet Potato/Avocado 3 foods Ground Turkey, Sweet Potato, Avocado

Customize foods and quantities

Add Meal Alternative

FOR MEAL 4 Breakfast

MEAL ACTUALS

638 kcal
50 g
67 g
14 g

Adjust quantity or delete with ×

  • Kodiak Protein Pancakes 311 kcal · P21.2g · C52.3g · F3.5g
  • Egg whites 59 kcal · P11.8g · C0.7g · F0g
  • Egg 70 kcal · P6g · C0g · F5g
  • Ham Steak (Brand:Farmland) 70 kcal · P11g · C2g · F2g
  • White Bread (Brand:Great Value) 60 kcal · P2g · C12g · F0.8g
Add Food
Search all foods...

Saved alternative appears inside the meal

PrepCoach meal card showing the saved alternative nested under Meal Alternatives

Step 1

Click "Alt" on your current meal card

Step 2

Click "Swap from template"

Step 3

Choose a meal template from your meal database

Step 4

Modify food quantities if needed

Step 5

Watch as your new meal alternative populates. Meal alternatives dynamically update with auto split or macro adjustments like deficits or surpluses.

Clients Use The App
For Free

Clients get full access to their plans, check-ins, and messaging—all in one place with no extra cost, tools, or platform switching.

Client app access included
Built-in check-ins
Direct messaging
Real-time plan updates
Client app experience overview

SIMPLE PRICING

Choose Your Setup

Build your own plan or run your coaching business using the same powerful system.

Starter

Up to 10 active clients

$39.99/month
  • Nutrition plan builder
  • Auto macro distribution
  • Meal alternatives & swaps
  • Training & rest day plans
  • Client check-ins
  • Messaging
  • Client app access (free)
Start 7-Day Free Trial

Cancel anytime during trial

MOST POPULAR

Pro

Up to 50 active clients

$79.99/month
  • Nutrition plan builder
  • Auto macro distribution
  • Meal alternatives & swaps
  • Training & rest day plans
  • Client check-ins
  • Messaging
  • Client app access (free)
Start 7-Day Free Trial

Cancel anytime during trial

Scale

Up to 100 active clients

$150/month
  • Nutrition plan builder
  • Auto macro distribution
  • Meal alternatives & swaps
  • Training & rest day plans
  • Client check-ins
  • Messaging
  • Client app access (free)
Start 7-Day Free Trial

Cancel anytime during trial

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