Each ingredient in PLANit Meals is added as a unique item using a consistent unit of measurement (such as grams, cups, or tablespoons). The approximate weight per unit is recorded, and nutritional data for macros per 100g is obtained from either the product’s nutritional information or verified data from MyFitnessPal for non-branded foods like meats and vegetables. This allows us to calculate an estimate of the macros per serving for each recipe. However, variations may occur based on the specific ingredient used, actual weight per unit, and how closely the user follows the recipe. These values are intended as a guide and may not be suitable for those requiring strict macronutrient tracking.

Within PLANit Meals, each ingredient is carefully added to the recipe database with detailed notes on its allergen content, such as whether it contains gluten, dairy, soy, or other common allergens. We’ve built the ingredient list by meticulously sourcing data from product labels, packaging information, and verified nutritional databases like MyFitnessPal for non-branded foods. When a recipe includes an ingredient known to contain allergens—such as wheat-based flour, cow’s milk, or nuts—this is clearly marked, allowing users to quickly identify which recipes may not suit their dietary needs. We have categorized ingredients by their allergen status, so if you're following a gluten-free or dairy-free diet, you can easily filter out recipes containing those ingredients. However, it’s important to remember that variations in ingredient brands and preparation methods may affect the allergen content. For those with severe allergies or strict dietary requirements, always double-check the ingredients before preparing the recipe. This system is designed to help guide your choices, but for anyone with specific concerns, it’s always best to review the ingredient details and consult product packaging directly.

PLANit Meals contains both "base recipes" and "nutritionist recipes". The "base recipes" in PLANit Meals have all been AI-generated based on prompts I’ve created to meet specific criteria for meal types, variation, and balance. Once the AI generated the meal list, I carefully reviewed and tested each recipe to ensure it meets the desired standards for taste, nutrition, and suitability for everyday use. The "nutritionist recipes" have all been come from a white-label pack created by a qualified nutritionist, ensuring they are balanced, nutritious, and designed with dietary health in mind. Each of these recipes has been carefully selected and integrated into the meal planner, providing a diverse range of meals that cater to various nutritional needs. These recipes (available only in the premium PLANit Meals package) offer a reliable option for those who want to ensure they are following guidance from a professional, while still benefiting from the flexibility and ease of PLANit Meals. They maintain the same functionality as the base recipes, allowing users to adjust serving sizes and track macronutrients easily. All recipes are entered for 1 serving only, which allows the spreadsheet to dynamically adjust quantities based on the number of servings the user selects. This ensures flexibility and accuracy for various portion sizes. Certain ingredients, such as eggs used for dredging or crumbing meats, do not follow a simple 1:1 ratio when scaling. To address this, I’ve incorporated comprehensive formulas that adjust these ingredients based on the recipe’s unique needs. This approach helps maintain both the flavor and the integrity of the recipe when scaled up or down, and is also reflected in the macro tracking for those ingredients.

In the premium package, users can add up to 30 of their own recipes by simply entering the ingredient, quantity (per 1 serve), instructions, and tags into the provided template ranges. These recipes will integrate seamlessly with the spreadsheet's other features. If an ingredient isn’t already in the database, you’ll need to add it through a straightforward process. While it’s technically possible to add recipes in the other versions of the spreadsheet, the process may be challenging for those without advanced knowledge of Google Sheets. A detailed tutorial video is provided with the product to help users navigate this.

In the premium version, the recipe database is designed to be very user-friendly, allowing for easy adjustments to existing recipes, including ingredient substitutions. Upon purchasing this product, you will receive links to a range of tutorial videos to assist with this process. In other versions, making these adjustments is possible, but can be more complex.

PLANit Meals leverages Apps Scripts to automate and enhance several advanced features, going beyond the basic functionality of Google Sheets. This does require the user to authorise certain permissions to enable tasks like automated email generation, dynamic recipe adjustments, and more. For a deeper dive into how Apps Scripts power these features, check out our blog on this topic.