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• what if I am short on spices/herb blends?

  In most cases, the absence of spices and herbs won't significantly affect the taste of a recipe.

  That said, here are some long-lasting spices we recommend always keeping in your pantry:

  Sea salt, paprika, black pepper (whole or ground), dried parsley, turmeric, cocoa, dried basil, garlic powder, cinnamon, oregano, ground ginger, dried mint, dried chives, dried rosemary, curry powder.

  However, at some point, you’ll also need to use fresh herbs for best results.

  
  

• What is "Load recipes"?

  This button allows us to automatically generate recipes based on your preferences.  

  Just click the button, wait for it to load, and your recipes will be assigned to the corresponding meals.
  

• How much water should I drink?

  In the system, under the meals section, you will find a bar displaying calories, nutrients, and water. The bar shows a range. Aim to achieve at least half of the recommended daily amount. 
  

• What is Shopping List?

  This list consolidates the total quantities of all recurring ingredients from the recipes you have selected.
  For your convenience, the list allows you to choose a specific period (e.g., Monday–Sunday) for which it will generate the necessary products for preparing the recipes.

• What is "External Meals"?

  The "external meals" button allows you to add a meal/snack from an external source. By adding it the platform will adjust the calories and nutritional values of your remaining meals. You can add any snacks, sweets, bars, or anything you grab while on the go.  

  
  

• Can I delete/change a product from a particular recipe?

  You can always choose to replace any ingredient in a recipe with another— as long as it has similar properties and consistency, especially in recipes where a mixture is baked.

  For example, you can substitute almond milk with oat milk or regular cow's milk. Another common swap is using agave syrup or maple syrup instead of honey.

• At what times should I eat and within which time intervals?

  You determine your meal times based on your daily schedule and possibilities. We recommend having regular meals approximately every 4 hours, avoiding long gaps or meals that are too close together.

  Try to have your dinner at least two hours before going to sleep. 
  

• How should I eat when I’m on vacation or eating out?

  Eat as close as possible to the portion sizes and quantities indicated in your plan. Choose clean meals without fried, breaded foods or heavy dressings. Season on your own with spices and a little olive oil. Avoid high-calorie recipes such as dishes with four kinds of cheese, meat and dairy product combinations in one meal, breaded foods, heavy creams, and dressings.
  

• Can I substitute products?

  If you are on a specific nutritional protocol related to a particular issue other than weight loss or gain, we do not recommend using the "substitute" button without consulting us first.

  In all other cases, you can occasionally substitute vegetables, meats within the same category (for example, one white meat for another white meat), similar grain products, and other comparable items.

• Can I add products that I do not see in my menu?

  If you do not see certain food groups in your menu, it is most likely that they have been excluded for a specific reason. For example, dairy products, red meats, gluten, and others. The most likely reason for this is your current condition and the goals of the prescribed nutritional protocol.
  

• Can I consume alcohol?

  Consuming alcohol in moderate amounts is acceptable occasionally, but excessive or regular consumption is not advisable. Please note that in some nutritional protocols, alcohol is not recommended. If you are following a specific protocol, please consult us for further guidance.