# Fork Fit Features

> Everything Fork Fit does — personalised AI meal planning, smart shopping lists, calorie and macro tracking, recipe library, food diary, weight tracker, adaptive calorie check, dietary filters, and more.

## Personalised AI meal planning

Fork Fit uses **Anthropic Claude AI** to generate a complete meal plan tailored to you. Every recipe is written specifically for your calorie target, macro split, dietary needs, allergies, cooking skill, time budget, cuisine preferences, and budget. No two users get the same plan.

- 6, 9, or 12 recipes per meal category (depending on tier)
- Full ingredient lists with quantities (metric, Australian)
- Step-by-step cooking instructions
- Calorie count and macro breakdown per serving (protein, carbs, fat in grams)
- Estimated cooking time and difficulty
- Servings and portion notes

Plans regenerate every 30 days. Lock favourites to keep recipes you love; quick-swap individual meals mid-cycle.

## Recipe library — 400+ recipes

Recipes drawn on across breakfast, lunch, dinner, and snacks. Cuisines include:

- **Mediterranean** — Greek bowls, hummus plates, fish dishes
- **Italian** — pasta, risotto, pizzas
- **Mexican** — burrito bowls, tacos, fajitas, enchiladas
- **Asian** — Thai red curry, Korean bulgogi, Japanese teriyaki, Chinese stir-fries, Vietnamese pho-style bowls
- **Indian** — curries, tikka, dals
- **Middle Eastern** — kofta, tagine, falafel bowls
- **American** — burgers, BBQ, breakfast classics
- **Contemporary Australian** — protein bowls, salmon, smoothie bowls, brunch

Featured recipes include: Greek Yogurt Berry Power Bowl, Protein Pancakes with Berries, Scrambled Eggs on Avocado Toast, Chicken Caesar Wrap, Mexican Beef Burrito Bowl, Mediterranean Chicken Bowl, Honey Garlic Chicken Rice Bowl, Garlic Butter Salmon with Mashed Potatoes, Thai Red Curry Chicken, Korean Beef Bulgogi Bowl, Italian Chicken Carbonara Pasta, Beef and Broccoli Stir-Fry.

## Calorie and macro tracking

- Every recipe shows calories per serving plus protein, carbohydrates, and fat in grams
- Built-in calorie calculator during onboarding
- Set your own calorie target (Fork Fit does not impose one)
- Macro splits balanced based on your goal (weight loss favours protein; muscle gain favours protein + carbs; maintenance balanced)

## Smart shopping lists (Plus and Pro)

- **Multi-recipe combination** — every ingredient from your selected meals merged into one list
- **Quantity scaling** — set servings per recipe; the list scales automatically
- **Aisle sorting** — Fresh produce; Meat, fish & deli; Dairy & eggs; Pantry & bakery; Frozen; Drinks; Other
- **Copy to clipboard** — send to your phone, partner, or anyone
- **Tick-off mode** — check items off as you shop
- **Reset and start over** anytime
- Ingredient names match Australian supermarkets (Coles, Woolworths, Aldi, IGA)

## Food diary

- Log meals from your plan or off-plan
- Daily and weekly calorie and macro totals
- Trend views to spot adherence patterns
- Notes per entry

## Weight tracker

- Log weight on any date
- Trend graph — weekly, monthly, all-time
- Used by the adaptive calorie check to suggest target adjustments

## Adaptive calorie check

Fork Fit analyses your weight trend against your calorie target and suggests adjustments if progress stalls — e.g., "Your weight has been stable for 14 days — consider reducing your target by 100 kcal or increasing activity." Algorithmically generated; not medical advice.

## Phase system

- Each 30-day plan is one "phase"
- Refresh at the end of every phase
- Lock favourites to carry forward; rotate the rest
- Phase history kept — revisit older plans and recipes anytime

## Quick swaps

Mid-cycle meal swaps without regenerating the whole plan.

- **Plus tier**: 3 swaps per phase
- **Pro tier**: 6 swaps per phase

Useful when an ingredient isn't in season, you've cooked something too often, or you fancy a change.

## Custom recipes

Add your own recipes to the meal vault — they show up alongside AI-generated meals in shopping list and diary flows.

## Dietary filters and restrictions

Supported during onboarding (and editable anytime):

- **Dietary patterns**: omnivore, vegetarian, vegan, pescatarian, flexitarian
- **Restrictions**: gluten-free, dairy-free, lactose-free, nut-free, egg-free, shellfish-free, soy-free
- **Religious/cultural**: halal-friendly (no pork, no alcohol-based ingredients)
- **Macro-oriented**: low-carb, high-protein, keto-friendly (note: not strict medical ketogenic)
- **Meat exclusions**: no red meat, no pork
- **Custom**: free-text ingredient exclusions for anything else

## Cooking skill matching

Choose beginner, intermediate, or confident during onboarding. The AI matches recipe complexity to your skill level — beginners get simple steps and common ingredients; confident cooks get more elaborate techniques.

## Cooking time preferences

Choose from under 15 minutes, 15–30 minutes, 30–45 minutes, or 45+ minutes. Recipes generated will fit your time budget.

## Budget tiers

Tight, moderate, or no constraint — affects ingredient choices (e.g., cheaper proteins, in-season produce on a tight budget).

## Cuisine preferences

Multi-select your favourite cuisines during onboarding. Plans favour those cuisines but maintain variety.

## Mobile-first design

Fork Fit is a web app that works on any modern browser — iOS Safari, Android Chrome, desktop. Save to your home screen for an app-like experience. No app store download required.

## Privacy and security

- All data stored on Supabase (Asia-Pacific region) with TLS encryption in transit
- Passwords hashed (Fork Fit cannot read them)
- Row-level security ensures only you access your data
- No third-party analytics, advertising, or tracking pixels
- Payments handled by Stripe (PCI-DSS Level 1); Fork Fit never sees your card details

[See full Privacy Policy](/privacy.md)

## What you do NOT get

- We don't ship physical ingredients (Fork Fit is not a meal kit service)
- We don't have a native iOS or Android app (it's a web app, but works perfectly on mobile)
- We don't offer annual billing (monthly only)
- We don't provide medical or therapeutic dietary advice — consult a qualified professional for medical needs

## See also

- [Pricing and plans](/pricing.md)
- [Frequently asked questions](/faq.md)
- [About Fork Fit](/about.md)
- [Homepage](/index.md)