Now that we’ve looked at how to set calories and macronutrients (see here), lets now take a look at how you can search for ingredients to make meals which can be saved for easy plug-in later on. This will save a huge amount of time, and over time you will accumulate all your favorite meals which makes going to restaurants and such easier to program.
Firstly from the main screen select “more” (highlighted in red), this will take you to this screen where you will then select “Meals, Recipes & Foods” (highlighted in black) There you will end up at this screen, where you will select the little “plus” icon in the top right hand corner (highlighted in red) which will bring up the menu highlighted in black, select the area marked to manually enter your meal.
From here you will go to this screen where you will add the title of your meal and how many serves it produces, as you can see I’m using the example of spaghetti (bolognaise). To make this meal I personally use 2kg of extra lean mince from Coles, x4 jars of Ragulleto sauce, and a heap of brown rice. I then divide all this up into about 8 meals which are then frozen, what I am calculating today is the rough amount of calories each meal will have. There will be variation and that is hard for some to live with (I’ve heard upwards of 20% of total cal intake), but this is a better system than simply guessing what is going into your mouth. Once you’ve added your details select the arrow highlighted in black to go to this screen:
From here you will now go through the hard part of estimating how much the food you’re eating weighs and which is the best source to choose from. Usually typing in the name and brand of the ingredient will bring up the best results, you can also scan the bar code, I tend not to do it that way, however it is an option. You will come to this screen:
As you can see I’ve written what the ingredient is (highlighted in black), and after looking at all the options and comparing which have the most amount of macros listed (some will only have protein or fat, you want the one with the most) I’ve selected what I will use. (Note: often the one you want will have a green tick next to it, but still compare). From here you’ll come to this screen:
I selected the serving size (highlighted in black in the first image) and kept it at 100g, you may like to choose whichever weight which allows you to most easily calculate your total. I reasoned that as I was cooking 2kg up and make roughly 8 containers worth this is on average around how much meat I would get per serve. You can simply multiply the weight (using servings) to make the total amount you’ve eaten. Once you’ve done that select the arrow (highlighted in black on the image on the right), and you’ll end up at this screen:
I hope this helps you navigate the complexities of your diet. If there is anything you don’t grasp fully, don’t hesitate to contact me.