Help

CREATE ACCOUNT
CONFIGURE METABOLIC RATE
FREE ACCESS
CREATING A QUICK MEAL PLAN
PREMIUM ACCESS
CREATING A CUSTOM MEAL
CREATING A CUSTOM MEAL PLAN
ADDING A PERSONAL RECIPE
ADDING A CUSTOM FOOD
DIFFERENCE BETWEEN A FOOD, A MEAL, AND A RECIPE
MAKING SHOPPING LISTS
FRIENDS AND FAMILY
WEBSITE INTEGRATION AND AFFILIATE PROGRAM
SELLING MEAL PLANS
RESEARCH MODELS
MODES
NUTRITION TYPES

Create Account

Select “Free” or “Premium” Meal Planner. The free option creates meals plans for you based on details and information you provide. Premium users have full access to CustomeMealPlanner.com’s complete library of recipes, custom meals and meal plans, and they’re even able to add their own personal recipes. Premium membership provides options for the user to create and modify customized daily meals and meal plans, create shopping lists, and even place orders for food on Amazon.com! To create a free account, click on the link "Free Access Now" as shown here:

Fill in the following information, the free option is the default setting:

You will get a confirmation as shown below, make sure to take a screenshot of this. Make sure your email address is correct, otherwise, if your forget your password you will be locked out of your account and have to open a new one.

Now go ahead and login by clicking on the login link!




CONFIGURE METABOLIC RATE

Once you’re in the site, enter your information in the “Meal Plan Configuration” sections, most of which is self-explanatory. These questions are very important and will be used to set your metabolic rate.

Required Information

For “Number Meals/Day,” enter the number of meals you’d like to have per day. For “Your Goal,” select the option most closely aligned with your goals: Bulking, gaining muscle while losing fat, or losing fat. For “Nutrition Type,” select the type of meal plan you prefer: General Health, Low Carb, Medium Carb, Vegan or Vegetarian. For “Weekly Cardio,” select the appropriate number of hours of cardio per week you get. It is extremely important that you set the hours of cardio correctly. The "sedentary" already assumes that you will be lifting weights so do not include gym time. Do not include walking or other low level exercise either - only strenuous, huffing and puffing cardio should be included in this.

Optional Information

Information requested in this section is optional, some of which is available only to premium members, such as user modes (Easy or Advanced), the research model, and numbers of meals and meal plans viewable on the site.

Note that it is important to enter accurate information for your current body fat and the hours of sleep you get each night. Both are important to your overall health and the development of custom meal plans using CustomeMealPlanner.com.

Remember to click “Save Meal Plan Config,” in order to save your information.


FREE ACCESS TO CUSTOMMEALPLANNER.COM

Free users can create quick meal plans, which are plans for a full day of meals generated by CustomMealPlanner.com. Quick meal plans are created based on the information you provide in the “Meal Plan Configuration” section.

The free version of CMP provides a meal plan that is:

Free version benefits:

Premium users have full access to CustomeMealPlanner.com’s complete library of recipes, custom meals and meal plans, and they’re even able to add their own personal recipes. Premium membership provides options for the user to create and modify customized daily meals and meal plans, create shopping lists, and even place orders for food on Amazon.com!


CREATING A QUICK MEAL PLAN

To create a quick meal plan simply scroll to the bottom of the “Config” page and click on “Create Quick Meal Plan.”

 

CustomMealPlanner.com then generates a complete meal plan for you for the entire day. After the website reloads, click on a meal to view specifics, such as quantities, carbs, fiber, net carbs, fat and total calories, along with other specifics about the meal. Click on “Configuration” at the top of the page to return to the main meal plan configuration page.

Click the “Print” link to open your custom meal plan in a new window to be printed. Click the “cancel” button to view your meal plan with clickable links providing you with ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.


PREMIUM ACCESS

The premium version has a number of features that can make your meal planning faster and your meals more enjoyable. This premium meal planner is the most flexible, easiest to use on the Internet. Not only that, it guides you in making choices to maximize your muscle growth, maximize strength increases, and maximize your overall health.

Features In Premium Version

Of course, you also get the features available in the free version:


CREATING A CUSTOM MEAL

A “Custom Meal” is a complete meal, which consists of all the food eaten in one sitting. For example, what you had for breakfast would be considered a complete meal. When you create your custom meal plans, you’ll be able to select from several options in CMP’s library of meals. After you’ve added custom meals, you’ll also be able to choose them for your custom meal plans.

Follow these steps to create a custom meal:

1. On the “Config” page, click on “Create Custom Meal.”

2. Enter a title for your meal, for example, “Chicken, MFV, MN,” and then a description of the meal, for example, “Grilled or baked chicken, mixed frozen vegetables, salt-free mixed nuts,” and then specify whether the meal is one you’d eat for breakfast. Why is this important? Because later on when you’re creating a custom meal plan, you’ll have an option to click on “Breakfast Meals,” so you’ll want to accurately categorize custom meals when you create them. Click on “Add Foods.”

3. In the “Choose Food Type” dropdown menu, select the category for the first food item for the custom meal you’re creating. In this case, it would be “Proteins” for chicken. In the “Select Food” dropdown menu, select the food you’re adding. In this case, “Chicken Breast, Boneless, Skinless.”

4. Note the message near the top of the page indicating the range of calories for each meal. You may specify the measurements for the portion of chicken for this meal via the slider bar. However, in “Easy Mode,” CMP will automatically adjust your portions based on the information you entered in the “Meal Plan Configuration Section.” Click “Add.” Note that CMP’s “Advanced Mode” allows you to manually adjust your portions.

5. Follow steps 3-4 above for the two remaining elements of this meal, in this case mixed frozen vegetables and mixed nuts. Click on “Save Completed Meal.”

6. If you’re interested and have the content, enter meal preparation instructions, add a photo of the meal, etc. Otherwise just click on “Save and Continue.”

Congratulations! You’ve just created your first custom meal! Custom meals are listed in the “Custom Meals” section on the “Config” page. Click the link under “View” to view specifics about the meal. Click “Edit” to edit the meal, or “Delete” to delete the meal. The custom meals you create on CMP will be available as selections when you create your custom meal plans!



PREMIUM ACCESS: CREATING A CUSTOM MEAL PLAN

A “Custom Meal Plan” is your plan for all of your meals for a full day. Premium membership allows you to create and edit your plans.

Follow these steps to create a custom meal plan:

1. On the “Config” page, click on “Create Custom Meal Plan.”


2. In the “Add First Meal to Your Meal Plan” section, select the type of meal you’d like to add. The “Add Any Meal (Entire Library)” link takes you to a page listing all of the meals in CMP’s library, including the custom meals you have created on CustomMealPlanner.com. If you’re looking to condense the complete library of meals, select one of the other options, such as vegan meal or non-dairy meal. On the right, note your “Daily Target” chart, which provides you with specific goals for calories, protein, essential fatty acids, etc., so that you’re creating a perfectly balanced meal plan. These targets are automatically determined based on the information provided in the “Meal Plan Configuration” section on the “Config” page.

3. After you’ve made a selection from the list of meal categories, select a meal to add to your custom meal plan by clicking on the radio button. Scroll to the bottom of the page and click on “Add Selected Meal.”

4. Repeat steps 2-3 until you’ve added the correct number of meals to your custom meal plan.

5. Once you’ve added all of your meals, CMP generates a score chart to let you know how you’re doing with your custom meal plan. Your plan will be rated on muscle gain, fat loss, and overall health. If needed, CMP will also provide you with suggestions on how to improve your custom meal plan. Charts will provide you with details on overall weight loss and body fat predictions based on your custom meal plan. Information at the bottom of the page provides details on your new custom meal plan and meeting your daily goals for total health and wellness related to your diet. In the example below, the following meals were added to the meal plan: Chicken and Broccoli, Chicken and Mixed Frozen Vegetables, Pumpkin Breakfast Oat Cup, and Salmon and Coleslaw.

6. View one of your meals in the “Your Meals” section and you’ll be taken to a page providing detailed information, such as quantities, how to measure, protein, carbs, fiber, net carbs, fat and calories, for each food item.

Click on one of the food items in the meal to be taken to a page providing ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

7. At the bottom of the page enter and save a meal plan title.

8. Click the “Print” link to open your custom meal plan in a new window to be printed. Click the “cancel” button to view your meal plan with clickable links providing you with ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

Use the “Shopping List” feature to create a complete list of the food items you’ll need for the meal plan, with quantities! Want to have these items delivered to you? No time to shop? Click on the “Add to Amazon Shopping Cart” to buy items from your meal plan online and have them delivered. Note that fresh food items cannot be ordered using CustomMealPlanner.com.


ADDING A PERSONAL RECIPE

While CMP’s library provides several options for meals, users may want to enter their own recipes to add to their custom meal plan. The “Advanced Mode” option on CustomMealPlanner.com allows the user to enter personal recipes.

Follow these steps to add a personal recipe:

1. On the “Config” page, select “Advanced Mode” in the “Meal Plan Configuration” section, and then click on “Save Meal Plan Configuration.”

2. Click on “Add Personal Recipe.”

3. In the “Short Recipe Title” and “Recipe Description” text boxes, and a title and a description for your personal recipe. In this case, let’s use “Mom Vegetarian Chili” as a title and then add a brief description. Specify the number of servings the recipe creates, and also whether or not the food is suitable for breakfast. Why is this important? Because later on when you’re creating a custom meal plan, you’ll have an option to click on “Breakfast Meals,” so you’ll want to accurately categorize custom meals when you create them. Then click on “Add Foods.”

4. In the “Choose Food Type” dropdown menu, select the category for the first food item for the custom recipe you’re creating. The ingredients for Mom’s Vegetarian Chili are listed below:

In this case, it would be “Vegetables,” then select “Onion, Fresh.”

Using the slider bar, adjust the quantity of the ingredient so that it corresponds with your recipe, and then click “Add.”

5. Repeat the step above until all of the recipe’s ingredients have been added to your personal recipe. When finished, click on “Save Completed Recipe.”

6. Add detailed information about your recipe, such as a meal preparation video or webpage (if you have one) and specific instructions on how to prepare the recipe. You can also upload a photo if you’d like to. Click “Save and Continue” when you’re done.

Congratulations! You’ve just added your first personal recipe to CustomMealPlanner.com! Personal recipes are listed in the “Personal Recipes” section on the “Config” page. The personal recipes you add to CMP will be available as selections when you create your custom meal plans!

As is the case with CMP’s library meals, click on your personal recipes and you’ll be taken to a page providing detailed information, such as quantities, how to measure, protein, carbs, fiber, net carbs, fat and calories, for each food item. Click on one of the ingredients in your personal recipe to be taken to a page providing ratings on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.

Click on the hyperlink reading “View nutritional information for one portion of Moms Vegetarian Chili here” to be taken to a page providing information on protein, and fiber and Omega-III ratings, percentages of proteins and carbs, and you’ll also see the food item’s nutrition label.


ADDING A CUSTOM FOOD

There are over 9000 foods in the library here at CustomMealPlanner.Com but when you are creating a recipe or a meal, you only see about 200 - there is a very good reason for this. People tend to get lost when they have too many choices so only the foods with the highest nutritional bang for the buck are shown. If the recipe you are entering uses some food not in the standard food library, you can add it to your personal food library with a single click. This can also be very useful for adding foods that are available locally to you very inexpensively so that you can create meals with fresh, local, and inexpensive foods.


DIFFERENCE BETWEEN A FOOD, A RECIPE, AND A MEAL

A food is the smallest unit, the atom of the meal. A food is something like a carrot or black beans. You can use foods in either a meal or a recipe. The difference between a recipe and a meal is extremely important is because its the way many people cook. For example, on the weekend they will make a batch of lasagna with four servings. Monday they might take a piece of lasagna, carrot sticks and an apple for lunch. Wednesday they might take a piece of lasagna, and an orange for lunch. Then on Thursday night they might have two pieces of lasagna, two pieces of toast, and broccoli for dinner. It makes no sense to re-enter the recipe for the lasagna three times because you are only making it once. This is a three step process:

  1. Enter the recipe for lasagna once in the "Personal Recipes" section.
  2. Next you create three "Custom Meals"
    • The first meal with one slice of lasagna, carrot sticks, and an apple.
    • The second custom meal with a slice of lasagna and an orange.
    • The third with two slices of lasagna, two slices of bread, and broccoli.
  3. The last step is to create a meal plan using these custom meals.

As mentioned in the learning progression document, it is recommended that you wait until you are comfortable with the basic operation of the system before entering your own recipes. Because entering recipes is a bit more advanced, this functionality is hidden when a new user logs in. To enable the recipe functionality, in the configuration section you need to change the mode to "Advanced Mode" and then save the configuration. You will then see the "Personal Recipes" section appear.

Custom Meal: A "custom meal" is all the food eaten in one sitting. The custom meal can be as simple as a can of tuna and an apple or it can contain recipies that you batch cooked on the weekend like chili, pea soup, or lasagna.

Personal Recipe: A "Personal Recipe" is something which would be found in a traditional recipe book along with a set of instructions, usually something that makes multiple servings. Pea soup, turkey chili, and lasagna are all examples of personal recipes.

meal-recipe-food1200


MAKING SHOPPING LISTS

One of the awesome features of this product is the ability to make a shopping list and this is available even in the free version. Making your shopping list is a four step process:

  1. Set up free account.
  2. Enter your metabolic data.
  3. Create your quick meals or your custom meals.
  4. Make your shopping list.

Lets look at how to create the shopping list once you have created all your meal plans. Go to your "Config" page and in the menu bar at the top, click on the "Shopping List" link.

You will see all your meal plans listed, in this case, I just have four. From the dropdown, tell the system how many days worth of food you want. In this case, I will be eating the vegetarian meal plan four times during the week, keto for one day, low carb for one day, and my vegan meal plan on the last day. After you have selected the proper number of days for each meal plan, click on the "Generate Shopping List" button - its that simple! Here is my shopping list for this week:

Note that if you have Friends And Family access, you can make a combined shopping list for your whole household. Now for a really big time saver. If you are an Amazon shopper, you can have all the dry goods sent to you! Simply click on the button "Add to Amazon Shopping Cart" and you can buy it all in one click! Here is what you will see after clicking the button:

Consider upgrading to AmazonPrime if you have not already. Although $99 is a lot of money, if it saves you from five restaurant meals then its paid for itself. Because it gets you free two day shipping, the savings in shipping quickly pay for itself too. Not only that, its a huge time saver. If you are like me, you hate wasting 10 minutes running around the store looking for sesame seeds - is it in the spice aisle, the "Asian" aisle, or is it with the baking supplies? Just have Amazon ship it to you!


FRIENDS AND FAMILY

The friends and family is a great way for people who live together to help one another achieve their fitness goals. With friends and family there is one primary user who has a username and password. This primary user can create meal plans for members in the household, print them out, and make a combined household shopping list. For each friend or family member, you set up their configuration and then can make meal plans for them using whatever personal recipes you have created. Note that there is a limit of five total, including yourself. If you delete a person, their meal plans disappear also. If you require more than five or want to charge for the meal plans you make then you need the branded option.


WEBSITE INTEGRATION AND AFFILIATE PROGRAM

If you love CustomMealPlanner and want to include this functionality on your own website then the "Branded, no clients" membership level is for you. If you have a fan base built up then you do not want them leaving your website and going elsewhere, you want them to feel like they have never left - this is what the website integration and affiliate program does. Without having to spend $200,000 developing your own meal planning software, you can provide your followers with free meal plans as well as benefitting financially if they decide to upgrade their account using the affiliate program. The "Branded, no clients" membership level allows you to:


When people sign up for free meal plans on your branded website, they never feel as if they have left your website. Even when they upgrade to a paid account, they appear to remain on your website.


SELLING MEAL PLANS

If you want to sell meal plans to your clients then select the branded option with the desired number of clients. You can create meal plans branded with your own logo, colors, banners and identities and sell them to clients. On the meal plans you send to clients, there will be no references to CustomMealPlanner, only your links. You can also specify which sections of the meal plan are visible to clients. For example, the "Suggestions" section where the software gives you ideas on how to improve the meal plan you may not want your clients to see - just turn it off so that only you can see it. You can enter your own recipes to make meal plans for customers or you can use the meals in the system library which is growing all the time. How you sell meal plans to clients is your business. You can text/email them a link to just one meal plan that they eat every day of the month or you can send them a new meal plan every day - the choice is yours. You may delete clients and add new ones at any time but please note that when you delete a client, their meal plans get deleted as well. How to sell meal plans to clients:

  1. Upgrade your CustomMealPlanner account to "branded, 15 clients" or higher.
  2. Enter your signature recipes and meals (optional).
  3. Create a banner 1400x300 pixels and upload it to a photo sharing website.
  4. In configuration, enter the link to your banner, your website URL, your business name, your background color, and your font color then save your configuration.
  5. Reload the page to view your new look and feel.
  6. Enter the new client by clicking on "User: (add new)" in configuration and enter their name.
  7. Click on "Config" link in the menu bar to enter the height, weight, age, and other metabolic data for your new client then click on "Save Meal Plan Config".
  8. Create a meal plan for your client by clicking on "Create Custom Meal Plan" and choosing the desired meals, either yours or ones from the system meal library.
  9. After you are satisfied with the meal plan, copy the URL and view it in another browser where you are not logged in to view it as your client will see it - do not skip this step.
  10. Email or text the link to your client!


Research Models

All web based calorie calculators *estimate* your BMR based upon various research that has been done. These research studies have come up with various formulas that are used to estimate your calories. For example, two of the most commonly used equations come from the research done by Harris-Benedict in 1919 or Mifflin-St Jeor done in 1990. The Mifflin-St Jeor appears to be about 5% more accurate than the Harris-Benedict equations, this is probably because the older research was based upon a population that was much leaner and more active than we currently have. These equations based upon the research are easy to use but only get you to within about +/-10% accuracy on the caloric estimation which is accurate enough for most uses given the difficulty of counting the calories accurately. The reason for the +/-10% variation is twofold. First, because these equations use weight and not lean body mass in their calculations. For those who want to know, here are the equations:

Researchers Gender Equation
Harris-Benedict male 66 + 13.7*Weight + 5*Height – 6.8*Age
Harris-Benedict female 655 + 9.6*Weight + 1.8*Height – 4.7*Age
Mifflin-St Jeor male 9.99*Weight + 6.25*Height – 4.92*Age + 5
Mifflin-St Jeor female 9.99*Weight + 6.25*Height – 4.92*Age -161
Note: All weights in kilograms and heights in centimeters

Modes

Many people use this meal planner from casual users with a new years resolution to lose a few pounds to serious competitive athletes. This tool has various modes to suit the needs of everyone.

Easy Mode:
If you find meal planning confusing or just want to be given a health meal plan then read no further - select 'Easy Mode'. This mode will help you meet your weight goals and fitness goals without bogging down in lots of details. When you make custom meals in this mode, the software will automatically alter your custom meals slightly to meet your caloric goals and protein intake goals which is why the calories for your custom meal is listed as "auto-set". For example if you need 2000 calories a day and like four meals then you need 500 calorie per day. In 'Easy Mode', if a custom meal you have designed only has 400 calories, the software will automatically re-portion it so that it has 500 calories.

Note that in 'Easy Mode', the software will produce awesome meal plans for your muscle building and weight goals if you use meals from the system library. If you create your own custom meals, the system will rate your meals based on how good they will be for health, building muscle, and losing fat.

Advanced Mode:
Serious athletes want full control. In 'Advanced Mode', the software will not alter any of the custom meals you have created, it will simply keep track of your progress in completing your daily macros and micros. One meal can be an apple and and carrots and the next can be a 1500 calorie feast, its up to you. In this mode you also get access to other advanced features like the ability to create personal recipies like coleslaw or home made protein bars which can be incorporated into other meals.


Nutrition Types

CustomMealPlanner allows you great flexibility in creating your meal plans. These nutrition types are only used when you click on the "Create Quick Meal Plan" button, the only meal planning option available to free users. If you are creating a custom meal plan by selecting each meal individually then the nutrition type is not used. Here are the nutrition types and who should select them: