Settings

Targets, portions and preferences. All of it stays on your phone.

Calories a day kcal

3200 kcal is a surplus over what you burn — slow, steady gain, no belly. If it doesn't feel like enough, push the number up: portions and the shopping list are recalculated from it.

Protein a day g

1.2 g per kilo of target body weight. Enough to build muscle without overdoing it. The rest of the calories come from fat.

Sodium a day mg

The WHO recommends under 2000 mg of sodium a day for adults — under 5 g of salt. Most classic recipes hit that in a single dish.

Include walnuts

Walnuts bring calories with no cooking and a decent chunk of the fibre. They are also high in phosphorus — drop them and use olive oil instead if you need it lower.

Limit potassium

Shifts the sides towards cabbage, cauliflower and green beans — the lowest-potassium vegetables in the plan.

Low-salt mode

Cuts salt to about 1.2 g per portion and makes up for it with acid, garlic, smoked paprika and proper browning.

Worth remembering

Don't use low-sodium salt (LoSalt and the like). That is potassium chloride — it swaps one problem for another.

The number of portions you set on a recipe is remembered and rewrites the shopping list. If you need more, raise it there — don't buy "a bit extra" off the top of your head.

Fatty meat goes into a cold pan on medium heat, on its own. The fat renders out and becomes the medium you cook everything else in. On high heat the outside browns while the inside stays raw.

Salt at the end, over the food, not in the pot. The same amount tastes twice as strong.

If food tastes flat, try a few drops of lemon or vinegar first. Nine times out of ten what was missing was acid, not salt.

For the first fortnight on this much fat, stools can be loose and energy lower. It settles by itself as bile production catches up. If it doesn't, drop 30 g of fat a day and build back up slowly.

Fibre without water blocks you up rather than helping. At this level you want at least 3 litres a day — all the more so with nothing coming from potatoes.

Browning is the flavour that replaces salt. Hot pan, single layer, and don't touch the food for the first few minutes.

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