Getting started with your 28-day plan
Set up your goal, swap meals and use your grocery list.
[Author name, credentials] · [Date] · Reviewed by [registered dietitian]
Your 28-day plan gives you a daily menu built for your goal and sized to your calorie target. Here is how to get the most out of it.
1. Choose your goal
Pick from weight loss, muscle, healthier eating, steady blood sugar, PCOS or pregnancy, then add your height, weight, activity level and any allergies. Nouri works out your daily target.
2. Follow the day, not perfection
Open the Plan tab to see today's breakfast, lunch, snack and dinner. Tap + to log a planned meal in one tap. Eating something else? Just log it; the plan adjusts.
3. Swap meals you don't fancy
Tap Swap a meal for another option with similar calories and protein. Your swaps teach Nouri what you like.
4. Shop once a week
Open the grocery list, sorted by aisle. Tick items off as you shop, add your own, or share the list with your family.
Cook grains and proteins for two or three days at once. Most plan meals keep well in the fridge for three days.
5. Check in weekly
Every week, look at Insights for your averages and patterns. If progress stalls, your coach will suggest small changes rather than a whole new plan.
General information, not medical advice. Check with a healthcare professional about your own situation.
