THE PLAIT GUIDE
Meal timing that fits your day
There is no validated Plait result showing that a 15-minute meal-timing change improves recovery by 34%. Those older claims have been removed. The useful question is how to make your planned meals fit your actual day.
Start with your real schedule
Look at when you can shop, prepare food and sit down to eat. The next-meal card shows the next planned meal without an eaten or skipped log; it is not a medical instruction to eat at a particular clock time. You can review the whole day and adjust the order.
Keep portions visible
New plans contain weighed ingredients, estimated preparation steps and a personal portion. The shopping serving selector can multiply quantities for other people or preparation batches without multiplying your own calorie target. If a listed weight is cooked, do not treat it as the same weight of a dry ingredient.
Review what you recorded
Use Ate it or Skipped for the actual meal, and keep preparation checkmarks separate. Plait’s adherence view reflects recorded meals, not a complete measurement of everything you ate. Sleep or recovery changes after a timing change are observations, not proof of a timing effect.