Plait
Works with WHOOP, Garmin & Apple Watch (open beta)

Eat for how you recover and how much you burn

Plait reads recovery, sleep, strain and your estimated calorie expenditure from WHOOP or Garmin or Apple Watch beta, then builds a seven-day menu with weighed portions and matching calorie and macro totals. Daily guidance helps you put the latest readings in context.

See how it works

Free — no card required

Example Plait dashboard showing daily guidance, nutrition targets and a weighed meal plan

Today's Focus: practical guidance from your latest available sleep and recovery signals.

6,800+
accounts created on Plait
Guides
practical articles on recovery & nutrition
✓ Free
to start, no card required

From your wrist to your plate

You wear it.
Plait makes it useful.

Your wearable brings the data. Plait turns it into a plan you can use.

  1. Connect your wearable

    Connect WHOOP or Garmin. See your available readings in one place.

    Apple Watch? Explore the beta

  2. Find your starting point

    Your calorie burn and goal shape your targets. With limited data, begin with a starting estimate.

    Your data. Your goal. Clear context.

  3. Put a plan on your plate

    Seven days of meals, portions and macros. Refresh weekly for free; add Pro for more flexibility.

    Explore a sample plan

Made for your everyday

Understand your day.
Know what to eat.

Start with your dashboard and weekly AI meal plan. Add Pro for daily guidance and more ways to make the plan your own.

Compare Free and Pro
YOUR PLAN, AT A GLANCE Example

Monday's planned meals

2,371 kcal

Protein
165 g
Carbs
250 g
Fat
79 g

Example calorie target: 2,370 kcal Tap a meal for portions & preparation

Breakfast Oats, yogurt & blueberries 624 kcal

30.6g protein 78.7g carbs 20.7g fat

  • Oats, dry 53 g
  • Greek yogurt, plain nonfat 125 g
  • Blueberries 178 g
  • Chia seeds, dry 22 g
  • Peanut butter, unsalted 18 g

One portion · 10 min preparation

  1. Cook the dry oats with water until tender.
  2. Stir in the Greek yogurt, then top with blueberries, chia seeds, and peanut butter.
First snack Banana & almonds 229 kcal

5.1g protein 31.1g carbs 9.4g fat

  • Banana, peeled 119 g
  • Almonds 18 g

One portion · 2 min preparation

  1. Serve the peeled banana with the almonds.
Lunch Chicken, rice & avocado bowl 735 kcal

67g protein 70.7g carbs 20.5g fat

  • Chicken breast, roasted 181 g
  • White rice, cooked 179 g
  • Broccoli, cooked 179 g
  • Avocado, flesh 87 g

One portion · 8 min preparation

  1. Warm the roasted chicken, cooked white rice, and cooked broccoli.
  2. Slice the avocado and arrange everything in a bowl.
Second snack Yogurt, apple & walnuts 248 kcal

19.8g protein 22.5g carbs 8.7g fat

  • Greek yogurt, plain nonfat 174 g
  • Apple, edible portion 106 g
  • Walnuts 12 g

One portion · 3 min preparation

  1. Slice the apple.
  2. Serve it alongside Greek yogurt and walnuts.
Dinner Salmon, potato & spinach 535 kcal

42.5g protein 46.8g carbs 19.7g fat

  • Atlantic salmon, cooked 154 g
  • Potato, baked with skin 201 g
  • Spinach, raw 119 g

One portion · 8 min preparation

  1. Warm the cooked salmon and baked potato.
  2. Serve with the raw spinach.
A sample day calculated from our ingredient catalog, with rounded nutrition estimates. Your own plan uses your goals, food preferences and available data.
Dashboard & weekly meal planFree
Your available recovery, sleep and activity trends, plus seven days of meals with portions and macros.
Today's Focus & Smart RecommendationsPro
Practical guidance from your goal and available readings, with the context behind each recommendation.
Meal swaps & customizationPro
Swap meals while keeping the day close to your targets. Plan around food preferences and exclusions.
AI meal previewsFree + Pro
Visualize your meals. Free has a daily preview allowance; Pro offers up to 35 illustrations per month without the daily cap.
Progress scenarios & custom plansPro
Explore weight and body-composition scenarios around your goal, then follow your real trends over time.
PDF exportPro
Keep your plan handy in the kitchen, at the grocery store or when talking with your coach.

Small moments. Useful next steps.

A nudge that leads somewhere useful.

01 · A SLOWER MORNING Example
Plait Recovery guidance

Make room for recovery

WHOOP recovery is 28%. Give yourself an easier day.

Open Today's Focus
28 % WHOOP recovery

Keep today manageable

Keep your planned meals.

02 · A NEW RHYTHM Example
Plait Calorie trend

Your calorie trend changed

Review your next meal plan.

Review your next plan
Previous burn 2,300 kcal
Recent burn 2,500 kcal

Examples shown. Choose your email and push preferences in Settings.

Chicken bowl Tofu bowl

Keep the plan. Change the meal.

Pro swaps fit meal portions to your daily targets.

Choose days Combine ingredients Prep portions

One list for your week.

Combine ingredients for your chosen days and servings.

Simple Pricing. Start Free.

Your dashboard and weekly AI meal plan are free. Pro adds daily guidance, meal swaps and more flexibility.

What you get Free Pro
Dashboard & trends Recovery, sleep and strain charts ✓ ✓
AI meal plan Personalized targets, portions and macros 1 per week Up to 5 per day
Today's Focus & Smart Recommendations — ✓
Meal swaps & customization — ✓
AI meal previews Daily allowance 35 per month
Body-composition projections & custom plans — ✓
PDF export — ✓
3-day free trial
Pro Monthly
$5.99/month

Try every Pro feature free for 3 days. Cancel anytime.

One-time
Plait Pro Lifetime · Founder edition
$79.99 once

Pay once, keep Pro for life. No subscription, no renewals.

Start on the free tier with no card. Upgrade later inside the app: payments via PayPal, with Apple Pay and Google Pay available for the lifetime plan.

Apple Watch beta · open now

Apple Watch beta — set it up in five minutes

Your Apple Watch data reaches Plait through the Health Auto Export app (a separate app whose automatic export features may require a paid license). Sign in with your email, point Health Auto Export at your personal Plait link, and your first plan builds from your real HRV, resting heart rate, sleep and active calories.

Set up the Apple Watch beta →

Prefer the steps by email? Leave your address and we’ll send the setup guide.

Beta: things may still change. No spam, unsubscribe anytime.

Ready to eat for your recovery?

Connect your wearable and get your first AI meal plan in minutes.

Free — no card required

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