Meal Planner

What's on the plate?

Add a photo and a quick description. The more detail you give (brand, cooking oil, sauces, portion), the more accurate the numbers.

How many calories do you burn a day?

Your TDEE (Total Daily Energy Expenditure) is your maintenance: the calories you burn in a day including exercise. We use the Mifflin-St Jeor formula, widely regarded as the most accurate.

Keep the coffee, lose the calories

You don't need to quit coffee, you just need to order smarter. Pick your coffee shop, or make it at home and save money too.

Published figures come from each chain's own UK nutrition information. Items marked Est. are PRIMAL estimates for a typical UK serving. Recipes vary by store and season.

Ask a question the way you'd message your coach. Answers come from the PRIMAL coaching team's replies to thousands of real check-ins.

General guidance from the PRIMAL coaching team, not medical advice. Your coach knows your plan best, and anything about medication, pregnancy or a health condition is for your GP. Stuck? Message your coach in the PRIMAL app.

Got your sensitivity results?

Tap what came up on your report: once for high, twice for moderate. We'll group it, show you the swaps that keep your protein and calories the same, and build your plan.

Your report covers more than food. Tap a section for what it means in practice.

Plan your event

Enjoy it guilt free. Tell us what's coming up and we'll plan the days before, the day itself and the day after, the way we would on a check-in.

Plan your holiday

You've earned it. Enjoy it, keep moving, and come back ready to go. Here's exactly how we'd plan it with you.

Your shopping list

Add meals from PRIMAL Meals or Cooking at Home, set how many times you'll have each one this week, and we'll add it all up by aisle.

Your data is only ever shown to you. It's fetched securely when you open this page and never stored on this website. Read our privacy notice.

Swap any exercise

Tell us where you are and what's on your plan. We'll show the best swap for the kit you've got, plus other options that work the same muscles.

Use alongside your Trainerize programme. If an exercise causes sharp or lasting pain, stop and tell your coach.

What's sore, stiff or injured?

Find the likely cause, check it's safe, then get a step-by-step plan with exercises, reps, rest, heat or ice, and what to train around it.

General guidance to help you understand what's going on, not a diagnosis. If something doesn't improve, gets worse, or you're unsure, see a physio or your GP. Tell your coach about any injury so we can adjust your programme.

What are your hormones doing?

Tell us where you're at and how you feel. We'll explain what's happening and what to do with food, fluids, rest and training.

General guidance, not medical advice. Hormones are individual, so track how you feel for 2 to 3 months to learn your own pattern. Speak to your GP about anything that worries you.

What are you stuck on?

Pick your problem and get the fix your PRIMAL coach would give you, with tools to work out exactly what to do today. Or check your whole day in one go.

General guidance from PRIMAL coaching, not medical advice. Your coach knows your plan best, so always follow their specific targets. If something persists or worries you, speak to your GP.

Enjoy the night, stay on plan

Search any drink to see its calories and units, get smarter swaps, build your own spirit and mixer, and plan your night before you go out.

Figures marked Guide come from the PRIMAL Alcohol Guide. Est. figures are PRIMAL estimates for a typical UK serve, and pints are worked out from the guide's can and bottle figures. Brands, bars and pour sizes vary. Please drink responsibly: the UK guideline is no more than 14 units a week, spread over 3 or more days. Never drink and drive.

How are you feeling?

Takes 30 seconds. Tell us a bit about you and how you've been, and we'll suggest a simple stack from the PRIMAL supplement guide, with doses.

PRIMAL Meals

Every meal from the PRIMAL plan plus new ideas, and the full food database for inspiration. Tap anything to build it into a meal and see the numbers.

Meal

Numbers are calculated from the PRIMAL food database for the exact amounts shown. Free items (salad, veg, seasoning) count as zero.

Where are you?

Pick one or more places to see matched items.

How precise do you want to be?

Choose how much detail you want to enter.

Enter your available macros

These are the macros you have left for this meal.

Your best options

Nutrition values can vary by country, store, restaurant location, recipe, portion size and seasonal menu changes. Items marked Est. are practical estimates.

Where are you building from?

Pick one store or restaurant, then add items to your tray.

Build your meal

Tap Add to put items in your tray. Set targets to see how close you are.

Let's fix your day

Enter your daily targets and what you've already eaten.

Where are you eating?

Choose a chain restaurant or a generic type for strategy guidance.

What do you need from this meal?

Enter your targets and we'll suggest quick recipes built from everyday ingredients.