The NUTRITION INSTRUCTIONS below offer information about how to best use our software. If you cannot find an answer to your question, please refer to the Help or Frequently Asked Questions pages.

Nutrient Targets: At the top of each daily menu, you will find the daily or weekly targets for each important nutrient of the diet.

Meal Nutritional Breakdown: Click on the 'meal nutrients' link in your weekly menu. A popup box will appear listing a more detailed nutrient breakdown -- from calcium to cholesterol to vitamin C -- for the entire meal.

Food Item Nutritional Breakdown: Click on the name of a particular food item in your weekly menu and a box will appear listing a detailed nutrient breakdown for each serving.

Substitute Meals: To change an entire meal on your meal plan, click on the substitute meal link and choose from the selected list. If you have a specific meal in mind, click the "Search More" link to find it. To substitute meals for days in the past, check them in instead.

Substitute Foods: To change a specific food item on your meal plan, click on the substitute link and choose from the selected list. If the suggestions still aren't to your liking, you can search for a particular food by clicking "Search More."

Grocery List: Print out a handy shopping list of all the foods that appear on your menu. If you want to shop in advance, enter the date range for the days you'd like to shop for. The Grocery List organizes your purchases so similar items are grouped together.

Print Meal Plan: Use this button to get a printer-friendly version of your menu to help you keep track of your meals. You can also choose to print all your recipes for your current menu to refer to in the kitchen.

Edit Diet Settings: If you decide you'd like to change your program -- anything from your goals to your check-in date -- click on the edit preferences link. Click on the link representing what you would like to change about your diet program and follow the prompts to complete the change. If you can't find what you're looking for or have a suggestion for a new feature, let us know through our Feedback page.

Weigh In: Enter your weight at any time. The more you weigh in, the better our software will be able to tailor your diet plan to your individual body profile.

Meal Check-in: You can enter what you ate at any time, for present or past meals. Just select the meals you want to report, and click the button at the top of the menu labeled "check in." Try to check in meals as close to when you ate them as possible, while you still remember what you ate. The more accurately you report your eating habits, the better our software can understand your personal profile to give you the diet guidance you need. So if you slip up and grab an extra snack or even decided to change an entire meal but didn't use the meal substitution link, let us know so we can adjust accordingly. Just use the links to delete foods you didn't eat and add ones you did. Our food library has tens of thousands of foods, including many fast food choices, to allow the system to track the nutrients of what you ate. The software will slowly learn what your personal tastes are and begin to add foods and meals you've already checked in to new menus (if they fit your diet), while blending in new meals for variety.

Weekly Check-in: At the end of the week, you will be prompted to check-in your past meals as well as your measurements to obtain your meal plan for next week. This information is necessary to determine the future meal recommendations required to keep you on track to your goal. Only meals you have not already checked in during meal check-in will need to be updated. Remember to check in what you ate accurately to enable our software to better learn what you like and how to best supply the nutrients you need in the future.
IMPORTANT: To change your check-in day, click the Edit Diet Settings tab, then follow the Edit Diet Details link. Note: Your next weekly meal plan will not be updated until you have completed the check-in for the previous week.