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

Eat for how much you really burn

Plait sets your calories from the energy WHOOP, Garmin or Apple Watch beta actually measured and builds your week of meals with weighed portions. With Pro, today's portions adjust every morning to yesterday's training: hard day, more food; rest day, less.

See how it works

Free — no card required

Plait on a laptop and a phone: Today with the calories and macros eaten so far, recovery and sleep at a glance, and the week of meals

Plait as it looks today: your day, your readings and your week of meals. Example account with WHOOP connected.

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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 and see the burn your watch measured, with your other readings, in one place.

    Apple Watch? Explore the beta

  2. Find your starting point

    The calories your watch measured and your goal set 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 with weighed portions and macros: the base your day builds on. Refresh weekly for free; with Pro, today's portions also follow yesterday's training.

    Explore a sample plan

Plait Pro

Meals that follow your training.

Your watch measured yesterday's burn. Each morning, Pro adjusts today's meals to it.

Your plan stays built around your average burn, and the food lands on the days you need it: more after hard days, less after rest days.

Example: 14 days of a Garmin user

Illustrative
  • Burned (watch)
  • Free: the same plan every day
  • Pro: adjusted each morning
Illustrative example, not a real person's data. Each morning Pro changes today's meals by 60% of yesterday's difference from the plan.

  1. Your watch measures yesterday

    Thursday: 2,920 kcal burned over the full day.

  2. Plait compares it with your plan

    Your plan is built for 2,600 kcal, so the difference is +320 kcal. Pro uses 60% of it: today +190 kcal.

  3. Today's portions adjust

    Follows your training Example

    Today's meals: +190 kcal

    • LunchWhite rice 150 → 210 g
    • Snack+ 1 banana (120 g)
    • ProteinYour target stays the same

The rules

150 kcal
Differences under 150 kcal are ignored.
60%
Only part of the difference, because watch calorie estimates aren't exact.
±800 kcal
The most a day can change, up or down.
  • Carbohydrate portions change most, fat portions a little, plus a small add-on when needed. Your protein target stays the same.
  • Your 1,200 kcal minimum and your diet rules (carb limits, plant-only…) still apply.
  • Sleep and recovery don't change portions. Only measured burn does.
  • Your saved weekly plan and shopping list stay as they are. You can turn the adjustment off in Settings.

Free and Pro

Free

Your weekly plan stays at your average burn. On days 300 kcal or more away from it, you see the gap and what Pro would change today.

Pro

Today's meals adjust automatically every morning, within these rules.

Works with WHOOP, Garmin and Apple Watch (via Apple Health).

See what Pro includes

Made for your everyday

Understand your day.
Know what to eat.

Start with your dashboard and a weekly meal plan personalized from your watch's numbers. Add Pro so today's portions follow yesterday's training, plus 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.
Meals that follow your trainingPro
Today's portions follow the burn your watch measured yesterday: a bigger day adds carbohydrate and fat, a lighter day trims them. Your protein target stays the same.
Today's Focus & What your data showsPro
Practical steps for today, and each wearable reading explained against your own recent average.
Meal swaps & customizationPro
Swap meals while keeping the day close to your targets. Plan around food preferences and exclusions.
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.

Plait, in practice

Small nudges.
A clear next step.

Useful guidance for your day. A plan that fits your routine.

Plait Morning briefing

Make room for recovery

Recovery is 28% this morning. Give yourself an easier day.

Your next step Today's Focus

Keep today manageable.

Ease the effort. Keep your planned meals.

Plait Calorie trend

Your calorie trend changed

Your daily burn is trending higher. Review your next meal plan.

Your next step Refresh your plan

Previous burn 2,300 kcal
Recent burn 2,500 kcal

Illustrative examples. You choose what arrives by email or push in Settings.

A different meal. The same goal.

Pro swaps fit portions to your daily targets.

Chicken bowl Tofu bowl

Your week, one shopping list.

Ingredients combined for your days and servings.

  1. Choose days
  2. Shop your list
  3. Prep portions

Simple Pricing. Start Free.

Your dashboard and personalized weekly meal plan are free. Pro adds meals that follow your training, daily guidance, meal swaps and more flexibility.

What you get Free Pro
Meals that follow your training Today's portions follow yesterday's measured burn — ✓
Dashboard & trends Recovery, sleep and strain charts ✓ ✓
Personalized meal plan AI helps choose the foods; code computes every number (calories, macros, grams) from your watch data and USDA foods. 1 per week Up to 5 per day
Shopping list & food preferences ✓ ✓
Meal swaps Limited Up to 20 per day
In-app Today's Focus & What your data shows — ✓
Meal customization — ✓
Meal previews Daily allowance 35 per month
Body-composition projections & custom plans — ✓
PDF export — ✓
Save 30%
Pro Annual
$49.99/year

3-day free trial, then billed once a year. Cancel anytime.

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 free 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 a few minutes

Sign in with your email, then send your Apple Health data with Plait’s free Apple Shortcut, or with Health Auto Export, a separate app whose automatic background sync needs its paid Premium plan. Your calorie target comes from your Active and Resting Energy; HRV, resting heart rate and sleep feed your recovery estimate and daily guidance.

Set up the Apple Watch beta →

How the Apple Watch meal plan works →

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 what you burn?

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