Good morning
Current / goal
90 kg → 80
Morning brief
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Calendar stress
Not synced today
Calories today 0 / 2100 kcal
Protein
0g / 155g
Carbs
0g
Fat
0g
Whoop log
Not logged today
Checked off
0/8
Streak
0
Weight
—
Cal target
2100

Right now

Dinner gate check

Am I actually hungry, or is this habit / stress / tiredness?

Daily checklist

About to eat?
Tap this before every meal — not just dinner

Quick food log

Nothing logged yet
Calories estimated from known foods. Adjust if needed.
Log today's activity to adjust your calorie target
Your baseline is 2,100 kcal. Activity automatically increases or decreases your target and adjusts dinner recommendations.

What did you do today?

Select all that apply. Duration affects calorie adjustment.

Activity log — this week

No activities logged yet this week.

Weekly deficit tracker

Log meals and activity for a few days to see your deficit estimate.
This week's plan
Meal library
3–4 dinners/week dining out = 15–20 meals/month working against you
Use the pre-commitment system below before every restaurant visit.

Pre-restaurant protocol

1
Protein snack 30 min before leaving. Makhana or half a plant protein shake. Arrive 30% less hungry.
2
Decide what to order before you sit down. Check menu online. Pre-commitment kills decision fatigue.
3
Order soup or salad first, immediately. Buys 15 min of satiety signalling.
4
Share the main course. Restaurant portions are 1.5–2x what you need.
5
No bread basket or starter chips. Ask the server not to bring it.
6
Phone face-down. Distracted eating = 20–30% more consumed.
7
Water between every few bites. Slows pace, lets satiety register.

Pre-restaurant checklist

Order guide by cuisine

Italian
Arrabbiata/pomodoro (half)Caprese/bruschettaMinestrone
Avoid: cream pasta, garlic bread, tiramisu
Lebanese
Hummus + 2 pita maxFattoush/tabboulehFalafel wrap
Avoid: fried kibbeh, excess dips
Chinese / Thai
Clear soup firstTofu stir-fry (light)Edamame
Avoid: fried rice, thick gravies
Japanese
Miso soup + edamameVeg maki (4–6 pcs)Agedashi tofu
Avoid: tempura, sauced rolls
South Indian
Idli + sambar (2 max)Plain dosa (no butter)Rasam
Avoid: extra ghee, coconut-heavy
Punjabi / Indian
Dal tadka (half)Paneer tikka (share)1 roti + raita
Avoid: dal makhani, butter naan
Mexican
Burrito bowl (no sour cream)Tacos x2 max
Avoid: nachos, extra cheese

Portion anchor — use your hand

Carbs1 cupped palm = 1 serving. Max 2 per meal out.
Protein1 palm-sized portion. Don't go back.
VegetablesUnlimited. Fill half your plate first.
Fats / saucesThumb-sized. Sauces on the side.
Why you eat at night — the actual mechanism
High cortisol depletes serotonin. Low serotonin triggers carb craving — your brain is self-medicating stress, not hunger. Naming this in the moment creates a 2–3 second pause. That pause is enough to interrupt the loop.

When the urge hits — do one of these first

Stress log

No stress logs today — good.

5-minute dinner rules

1.Soup or salad first — always.
2.Serve once. Kitchen closes after first plate.
3.Fork down between every 3–4 bites.
4.Phone face-down at the table.
5.After plate: water. Wait 20 min. Then decide.

Anchors

0
Day streak
controlled dinners

Weight log

No entries yet
Progress to goal0 / 10 kg

Creatine adds 1–2 kg water weight. Waist + how clothes fit are the real signal — not just the scale.

Weekly summary

Log data for a few days, then generate.

Plateau detector

Log weight for 10+ days to activate.

Non-scale progress

Waist (cm)
Energy (1–5)
TimelineM1: 1–2kgM3: 4kgM6: 80kg
Stack is solid. Key change: magnesium every night, not occasionally.

Morning sequence

7:00
Warm water + curcumin / turmeric
Anti-inflammatory gut primer.
7:05
Soaked walnuts (5) + almonds (6)
Pre-workout primer only — don't eat more.
7:30
Workout begins
Fasted training = efficient fat oxidation at your intensity.
~8:00
Creatine 5g
Any time consistently — timing matters less than habit.
~8:15
Coconut water (200ml)
Natural electrolytes. Keep at 200–250ml max.
9:15–9:30
Plant protein shake (pea preferred)
Within 60 min post-workout. Pea protein = low purine, safe.

With lunch

Omega 3-6-9
After lunch — with fat in the meal
Good timing
Multivitamin
Move to lunch — fat-soluble vitamins need food fat
Better here than morning
B Complex
Lunch or morning — keep it consistent
Energy metabolism

Evening / bedtime

Magnesium glycinate (300–400mg)
30 min before bed — every night
Non-negotiable
Triphala
Before bed — gut motility
Continue
Vitamin D3
Weekly, morning with food
Weekly oral shot
Castor oil
Max 1–2x per month
Frequent use disrupts gut flora
Consider: Ashwagandha KSM-66 (300mg, evening)
Clinically studied for cortisol reduction. Directly addresses your stress-eating root cause. Check with doctor given uric acid history.