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Meal Plan Phases & Variations

Nutrition changes as your client's goals change — a cut becomes a maintenance phase, macros shift for training days, or a client needs a travel-friendly version of their plan. Here's how to manage all of this using existing meal plan features.

Phase transitions: Duplicate and adjust​

Same principle as workout periodization — when it's time to change macros, duplicate the current plan and modify:

  1. Duplicate the active meal plan
  2. Adjust macro targets for the new phase
  3. Scale food quantities to hit the new numbers
  4. Update the plan name and notes to reflect the phase
  5. Activate the new plan

This preserves the old plan as a reference while giving the client a clean new version.

Naming examples​

  • "Maintenance Phase — 2,400 cal"
  • "Cut Phase 1 — 2,000 cal (Weeks 1-4)"
  • "Reverse Diet — 2,200 cal (adding 100 cal/week)"
  • "Competition Prep — Week 8"

Cutting phases​

When transitioning a client from maintenance to a cut:

  1. Duplicate the maintenance plan
  2. Reduce calorie target (typically 300-500 cal deficit)
  3. Keep protein the same or increase slightly
  4. Reduce carbs and/or fats to hit the new calorie target
  5. Adjust food quantities — usually reduce carb-heavy items and added fats

Coach notes example:

Cut phase — 2,000 cal target (down from 2,400). Protein stays at 180g to preserve muscle. Carbs reduced around training to prioritize workout fuel. Fat reduced from cooking oils and sauces. Report hunger levels in check-ins.

Meal notes on post-workout meal:

Keep this meal carb-focused — this is where most of your daily carbs should go during a cut.

Bulking phases​

When moving into a surplus:

  1. Duplicate current plan
  2. Increase calorie target (typically 200-400 cal surplus)
  3. Distribute extra calories across carbs and fats
  4. Add food quantities or introduce additional snacks

Coach notes example:

Gaining phase — 2,800 cal target. Added a pre-bed snack and increased lunch portions. If weight gain exceeds 0.5kg/week, we'll dial back slightly.

Refeed days​

Some coaches program higher-carb refeed days during a cut. Since only one meal plan can be active at a time, there are two approaches:

Option 1: Notes-based (simpler)​

Keep one plan active and use coach notes to explain the refeed:

On Saturday, add an extra 50g of carbs. Good options: extra rice at lunch, extra potato at dinner, or an extra piece of fruit with each meal.

Option 2: Separate plan (more structured)​

Create two plans — "Cut — Standard Days" and "Cut — Refeed Day" — and switch between them. This works if your refeed structure is significantly different from the standard day.

tip

For most clients, Option 1 is simpler. Save Option 2 for clients who need very precise refeed structures or who get confused by text-based instructions.

Training day vs. rest day nutrition​

If you prescribe different nutrition on training and rest days:

Coach notes approach:

Training days: follow the plan as written. Rest days: reduce the post-workout meal by half and skip the pre-workout snack. This brings rest day calories to ~2,200.

Meal notes on specific meals:

  • Pre-workout meal: Training days only — skip on rest days
  • Post-workout meal: Full portion on training days, half portion on rest days

Travel and convenience plans​

When a client is traveling or has a busy period, duplicate their plan and simplify:

  1. Replace complex meals with simpler options
  2. Reduce the number of meals if needed (e.g., 5 meals → 3 meals)
  3. Use meal notes for sourcing guidance

Meal-level notes examples:

  • Breakfast: Can substitute with hotel buffet — focus on eggs and fruit
  • Lunch: Any restaurant option with a protein source and vegetables
  • Dinner: Prioritise protein — grilled chicken or fish with any sides

Coach notes:

Travel plan — simplified version of your regular plan. Don't stress about exact quantities. Focus on hitting your protein target (180g) and eating roughly the right portions. Normal plan resumes when you're home.

Reverse dieting​

After a cut, gradually increasing calories back to maintenance:

  1. Duplicate the cut plan
  2. Add 100-150 calories (usually from carbs)
  3. Name it clearly: "Reverse Diet — Week 1 (2,100 cal)"
  4. Each week, duplicate again and bump calories

Coach notes example:

Reverse diet phase — we're adding 100 calories per week back to maintenance. This week: 2,100 cal. Carbs are up by 25g. If you notice excessive bloating, note it in your check-in and we'll slow the increase.

tip

The duplicate-and-modify workflow is especially useful here since changes are small and incremental. Each saved plan documents exactly what the client was eating at each stage.

Tips​

  • Keep old plans saved — They're a record of what the client ate during each phase. Useful for referencing what worked.
  • Use coach notes for the "why" — Clients comply better when they understand the reasoning. "We're reducing carbs by 30g to create a deficit" beats just handing them lower numbers.
  • Use meal notes for timing — "Eat within 30 mins of training" or "Last meal 2-3 hours before bed" are practical cues that go right where the client sees them.
  • Macro targets as guardrails — The nutritional dashboard in the builder shows you exactly how close your foods get to the targets. Use this to fine-tune quantities before activating.
  • Name plans with calories — Including the calorie target in the plan name (e.g., "Cut — 2,000 cal") makes it instantly clear which phase is which when looking at the plan history.