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.
PrepCoach automatically handles the math and streamlines your workflow — so you can build and adjust precise nutrition plans in a fraction of the time.
Pick your mode
Choose how you want to build your plan — manually or with targets.
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.
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.
Adjust meals, macros, calories, swaps, and alternatives—PrepCoach handles the math and updates everything automatically.
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.
Click the meal count text box to adjust how many meals are in the plan.
Choose how to add your new meal:
View your updated plan with macros automatically adjusted across each meal.
Create a calorie deficit or surplus in seconds
—PrepCoach automatically recalculates every meal and alternative in real time.
Step 1 Apply your deficit or surplus in the text box, choose your macro/macros that you'll be adjusting, then click 'Apply.'
Step 2 Once Apply is clicked, your changes will appear in the Macro Adjustment box.
How should the macro change be spread across meals?
Larger meals absorb more of the change.
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.
Step 4 View your updated meal plan with recalculated macros and dynamic changes applied to each meal.
Swap any meal in one action. Our system intelligently adjusts portions to match your targets and keep your plan on track.
Select a saved meal to replace all current foods:
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
Click "Swap" on your current meal card
Select any saved meal template from your meal database
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.
Your meal will now be updated and aligned with your plan.
Add and customize meal alternatives directly inside each meal in seconds while keeping every option perfectly aligned with your macro structure.
Click 'Alt' on your base meal
Create a new alternative
FOR MEAL 6
MEAL ACTUALS
No foods added yet. Search or browse categories above.
Choose a template
MEAL ACTUALS
Select a template to use for the new alternative:
Customize foods and quantities
MEAL ACTUALS
Adjust quantity or delete with ×
Saved alternative appears inside the meal
Click "Alt" on your current meal card
Click "Swap from template"
Choose a meal template from your meal database
Modify food quantities if needed
Watch as your new meal alternative populates. Meal alternatives dynamically update with auto split or macro adjustments like deficits or surpluses.
When you sign up, your clients get full access too — at no extra cost. They can view their meal plans, complete check-ins, and message you directly inside the app, all in one place. No extra tools, no switching platforms — everything stays connected so you can coach in real time while your clients stay aligned.
Real Results
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