Food

A meal plan sized to the training you did.

Cadence plans your week of meals around the training you log, sets your calorie target from your own weight and food logs, and re-sizes the day when plans change.

Skip a meal and see

The week

A week of meals, planned in one sitting.

Start from a draft built on what you have told us, an AI plan from a note about your week, or a starter week. Allergies and foods you avoid stay out of every slot.

  • A session you log always counts on its own day. Say yes to training-day fuel when Cadence offers it, and lifting days get more food, rest days less. This week has it on.

  • Lock a meal you want to keep. Redraft the rest and it stays where it is.

  • Cook once, eat twice. Leftovers land on later days and are never bought twice.

This weekTraining-day fuel on

Strength · Lower A

2,450cal planned

More food on lifting days, less on rest days. Same weekly total.

  • Breakfast

    Protein Oats

    2 servings

    560 cal

  • Lunch

    Chicken and Rice Bowl

    1.5 servings

    720 cal

  • Snack

    Greek Yogurt and Berries

    1 serving

    260 cal

  • Dinner

    Beef and Bean Chili

    2 servings

    910 cal

Grocery list14 items, one list

Locked meals stay when you redraft the rest.

Shop and cook

One grocery list. One prep plan.

Every meal in the week merges into one list, in store order. The prep plan groups recipes by oven temperature and runs the oven and the stovetop at the same time.

Grocery list2 checked

Based on 27 meals in your plan.

Produce

Bakery

Meat & Seafood

Dairy

Pantry

Your target

A calorie target measured on you, not a formula.

Cadence compares what you logged with how your weight moved over the last 28 days, and sets your target from what you actually burn. When the scale goes flat, it shows why and offers a break.

What you burnWeek 6

2,430cal a day

Your maintenance, from your own logs.

You ate, on average
2,180
Weight trend, −0.5 lb a week
+250
What you burn
2,430

Calibrated from 26 of the last 28 days of your own logs and weight trend: adjusted down 4% from the starting estimate of 2,530.

When the scale goes flatWeek 14

Your weight has held steady for 3 weeks.

Progress shows why, from your own numbers: how much of the change is from weighing less, from moving more, and from your body adjusting.

Take a maintenance break?

A 1 or 2 week break at maintenance can make a long cut easier to keep going with. Your cut comes back on its own when the break ends.

When plans change

Skip a meal. The day still adds up.

Skip or move a meal and the meals still ahead grow to cover it, within real portion sizes. Eaten meals never change, and if the day cannot absorb it, it says how short it is.

Today · Upper A2,340 cal target

  • Breakfast

    Protein Pancakes

    2 servings

    580cal 

    Eaten

  • Lunch

    Turkey Burrito Bowl

    1.5 servings

    660cal 

  • Snack

    Cottage Cheese and Peaches

    1 serving

    220cal 

  • Dinner

    Pork Tenderloin and Potatoes

    2 servings

    880cal 

The day

2,340cal

Planned 2,340 of 2,340

Skip lunch, the snack or dinner and watch what happens to the rest.

Eating out

Dinner at a friend’s is part of the plan.

Say what is on the table and get portions in household units, sized to the room left in your day. Afterwards, one tap logs it and the rest of the day plans around it.

Or photograph it. On the web, a meal photo gives an estimate you can correct, and a nutrition label scan fills in the numbers for you.

Questions

Food, answered.

Does the meal plan change with my training?

Yes. A session you log always counts on its own day, and the activity your watch records keeps the day in step with what you actually did. If you say yes to training-day fuel when Cadence offers it, lifting days get more food and rest days less, with the same weekly total.

How does Cadence set my calorie target?

It starts from an estimate and then calibrates on you. Once you have 14 full days of food logs and 6 weigh-ins across at least two weeks, it compares what you ate with how your weight moved over the last 28 days and sets the target from what you actually burn.

Can it plan around allergies and foods I avoid?

Yes. Allergies and anything you have said you never eat are kept out of every plan and every suggestion. If a meal planned earlier clashes with a rule you add later, the meal says so, and you can swap it.

Can I log a meal from a photo or a nutrition label?

On the web, yes. Photograph a meal for an estimate you can correct, or scan a nutrition label to fill in the numbers. Photo estimates learn from the corrections you make. On iPhone, you can send a meal photo to the coach.

Does Cadence support GLP-1 medications like Ozempic or Wegovy?

Yes, if you turn it on. A few questions about your medication set a protein floor to protect muscle and a calorie floor so the plan does not go too low. Cadence never suggests anything about your dose. It is general wellness support, not medical advice.

Do I have to follow the plan exactly?

No. Swap a recipe, move a meal to another day, cook extra and freeze it, or log what you ate instead. When something changes, the rest of that day re-sizes around it.

NextCoachTell Cadence what changed. It edits the plan and leaves a receipt you can undo.

Early access

Cadence is invite-only for now.

Access opens a few people at a time while the beta is small. Tell us how you train and what you want to change, and we'll come back to you.

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Web, iPhone and Apple Watch · One invite covers all three