Settings & intake

Every input is editable here — the plan re-generates on save. Current target: 2950 kcal / 175 g protein.

Identity

NameBirthdate (YYYY-MM-DD)Age (auto from birthdate)

Body

SexHeight (in)Weight (lb)ActivityGoal

Training & prep

Lift days/wkFast days/wkPrep dayFamily meals/wkRepetition tolerance

Microwave/reheat at workOff → lunches prefer cold-pack (no-reheat) meals first.

Fridge at workOff → lunches prefer shelf-stable protein (canned salmon/sardines) over fridge-kept leftovers.

Assume I have all kitchen suppliesLimited freezer (cap frozen bulk)Move-in date (big bulk waits for this)Before it: small shops, no frozen, eat-before-move. Blank = bulk on day 1.Next shop date (your next/first run)When you'll actually go before move-in (e.g. tomorrow). Blank = default cadence.

Eating preferences (the plan adapts to these)

Weeknight cooking“assemble” → favors no-cook/cold meals + fewer distinct recipes. batch/cook-fresh → allows the full cook-heavy rotation.Saturday prep timeSets the Sat prep length & favors no-cook when low. none=0 min (cook nightly), 1h=essentials, 2-3h=full, 4h+=full+extra.Fasting style (book offers several)Fast-day intensity (kcal fraction)How much of your daily calories you eat on a partial-fast day. Blank = 0.78 (default). 0.3–1.0; lower = stricter. Ignored for full-day/none.Protein preferenceAppetite (portion scale)Global multiplier on portion sizes. Blank = 1.0 (unchanged). 0.6–1.6; >1 = bigger meals + more groceries, <1 = smaller.Caffeine

Budget & sourcing

Budget modecheapest-clean = cheapest book forms everywhere. budget-optimized = cheap dinners/lunches + a premium whey+A2 smoothie breakfast. strict-premium = full splurge rotation.Radius (min)Monthly cap $ (blank = none)Allow off-book budget foods (flagged)

Clean rules & location

Eats organ meats

Eats raw egg yolksOn → the breakfast smoothie folds in a raw egg yolk (extra protein/choline). Off → no raw egg.

Strict biblical-cleanHome addressSchool/work address

Allergies, dislikes & health (comma-separated)

AllergiesHard-excluded from every meal (e.g. fish, dairy, eggs, nuts).DislikesPushed to the back of the rotation (soft — not removed).Health issuesShows book-aligned cautions on your Playbook + softly biases away from aggravating foods (e.g. diabetes, hypertension, gout, IBS).

Calendar phases

ON spans are planned; OFF-home spans (e.g. August home, holidays) are skipped. Editing these re-shapes the playbook and shopping calendar.

Meal schedule

How many meals & snacks you eat, when, and in what order. The planner lays out each eat / weekend day from this — change a time and the playbook re-sorts; add a snack and it appears every day. Times sort the day automatically. Defaults to Breakfast 8:00, Lunch 12:30, Afternoon snack 3:00, Dinner 6:00.

Each breakfast / lunch / dinner slot pulls the next dish from your rotation; each snack uses the budget-aware snack pick. Removing every slot reverts to the default schedule.

Kitchen supplies

Mark each as Have, Access (temporary — usable now), or Need. Have/Access both count as usable. While Assume I have all kitchen supplies (above) is ON, the plan ignores this and assumes everything's available; turn it OFF to have the plan skip meals/prep that need gear you don't have, and to add missing tools to your buy list.

Stove pan (skillet)essential

Oven pan / baking dishessential

Air fryer

Blackstone griddle

Rice cooker

Oven + stovetopessential

Microwave

Toaster

Refrigeratoressential

Freezer (full-size)

Limited until you move into the house — caps frozen-bulk buys.

Blender

Needed for the Superfood/Collagen smoothies — gated off until you have one.

Large stockpot

For batch bone broth + Healing Leaves infusion.

Spatulas / cooking utensilsessential

Plates, forks, bowlsessential

Stainless steel steak knife set

Chef's knife + cutting boardessential

Assumed available; mark 'need' if you don't have a real knife + board.

Can opener + peeler

Needed to open canned salmon/sardines and peel veg.

Grater

For grating frozen liver into beef, cheese, ginger.

Oven mitts

Pot holder / plate holder / trivet

Dish rags + cleaning rags

Glass meal-prep containers (~10)

Saturday meal prep storage.

Mason jars

Overnight oats, dressings, broth, infusion.

Insulated lunch bag + ice packs

Cold no-reheat work lunches (Jun–Jul).

Saucepan (2–3 qt)

Grains, sauces, reheats. Clean pick: stainless.

Sheet pans (half-sheet ×2)

Roasting veg + salmon; line with unbleached parchment, skip nonstick.

Dutch oven (enameled cast iron)

Braises/stews (lamb & lentil). Lodge enameled ~$50–70 is the value pick.

Cast-iron grill pan

Indoor grilled chicken/steak when you can't use the Blackstone.

Fine-mesh strainer

Straining the Healing Leaves infusion + rinsing grains/beans (~$10).

Instant Pot / pressure cooker

Fast bone broth, beans/lentils, stews; the stainless insert is already clean (~$80–100).

Slow cooker (optional)

Optional — hands-off broth/stew alternative; ceramic crock (~$30–50).

Clean-pick & best-value guidance for each tool is on the Lifestyle tab. Anything marked Need (with Assume I have all kitchen supplies off) is added to your buy list.