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MEAL PLANNING FOR WHOOP

Your WHOOP knows what you burned.
Plait tells you what to eat today.

Plait compares the burn your WHOOP measured yesterday with your plan and shows what it means on your plate today.

Connect WHOOP · start free

Free weekly meal plan. No card needed. Requires a WHOOP account.

  • Free: your weekly meal plan at your average burn, with weighed portions
  • Free: the gap on days 300 kcal or more away from your plan
  • Pro: today's meals adjust every morning; protein stays the same
Having trouble connecting in Instagram?

Use the menu in Instagram or Facebook to open this page in your phone’s browser, then choose Connect WHOOP again.

Start with your profile while your WHOOP data arrives. Every target shows the information behind its estimate.

Check yesterday's gap now, no sign-up →Try the WHOOP macro calculator first →

TodayExample

2,790kcal+190 kcal

After a hard session yesterday, you burned 320 kcal more than your plan is built for.

  • Burned yesterday (watch)2,920 kcal
  • Your plan is built for2,600 kcal
  • LunchWhite rice 150 → 210 g
  • Snack+ 1 banana (120 g)
  • ProteinUnchanged
Example numbers, not a real person's data. Pro adds 60% of the difference to today's meals; differences under 150 kcal are ignored.

FROM YOUR WATCH TO YOUR WEEK

A clear next step after your workout.

01

Connect your WHOOP

Sign in securely with WHOOP and choose whether to share your readings with Plait. Your WHOOP password stays with WHOOP.

02

Set your direction

Add your profile, goal and food exclusions. Suitable completed WHOOP days can inform your target; a labeled profile estimate works while you wait.

03

Make the plan yours

Generate your weekly meals, check the portions, then use Shopping & prep and log the meals you eat. Refresh your plan weekly for free.

UNDERNEATH: YOUR WEEK

The weekly plan your day starts from.

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.

IN THE APP

Your week, in the app.

START WITH FREE

Your weekly plan is included.

Pro adds meals that follow your training, meal swaps, more customization, daily guidance and PDF export. Choose it when those tools are useful to you.

See exactly what Free and Pro include →
Build my free WHOOP meal plan

Before you connect

Do I need fresh WHOOP data to start?

You can start with your profile. WHOOP data availability and timing vary. Plait labels whether your target uses suitable completed wearable days, your profile or a general starting estimate.

Does my recovery score automatically change my meals?

Your saved weekly plan stays stable until you choose to refresh it. With Pro, today's portions follow the burn your watch measured yesterday. Recovery and sleep information can inform daily guidance; it never rewrites your meals.

Where do I plan and log my food?

Plan and log meals in Plait. WHOOP supplies wearable context; meals are not written back to WHOOP.

Read the WHOOP nutrition guide →