Meal planner
Meals planned around your targets
Tell 3Lite which foods you like and it builds your day's meals, sized to your calorie and protein targets. Or tell it what's in the fridge and see what you can make.
Replaces a meal-planning app. Part of one app, for one subscription.
- 87 real dishes, no AI guesswork
- Portions sized to your targets
- Add meals straight to your diary
Build my meal plan. Screens show sample data.
How it works
Meal planner, step by step
- 01
Pick foods you like
Choose from over 200 everyday foods: proteins, carbs, vegetables, fruit and more.
- 02
Choose your meals
Three to five meals a day. 3Lite shares the day's calories and protein across them.
- 03
Get your plan
Real dishes made from your foods, without repeating the same protein or carb in a day where it can be avoided, with the grams set to fit.
- 04
Swap and log
Swap any meal and the rest of the day rebalances. Add meals straight to your food diary.
What can I make?
Key features
What you get, and why it helps
- What can I make?
- Pick what's in your fridge and cupboards and see real dishes you can make from it.
- Sensible swaps
- Each dish only swaps in foods that belong in it: chicken for prawns in a stir-fry, never cod in porridge.
- Real recipes
- 87 dishes, most modelled on NHS Healthier Families recipes, the rest standard UK meals.
- UK food values
- Portions are worked out from the government's CoFID food data (with US government data for the few foods it doesn't cover), so the numbers match your food diary.
- Plan the days ahead
- Build meals for any day up to your weekly check-in, or copy one day's plan to every day until then.
- No AI guesswork
- Every suggestion comes from a fixed list of real dishes, and every number from food data.
1,011 kcal left today. Targets are estimates, and adjust as your weigh-ins come in.
The numbers
Why it matters
Research and official figures behind this part of 3Lite. See all the numbers.
74%
A review of 39 studies found more digital self-monitoring of diet, weight or activity was linked to weight loss in 74% of cases where it was measured.
Source: Obesity (Patel, Wakayama & Bennett), 2021
76 g
is the average daily protein intake of UK adults aged 19 to 64.
Source: British Nutrition Foundation, 2023
1.2–2.0 g/kg
of protein a day is recommended for people who train, according to the American College of Sports Medicine guidance cited by the British Nutrition Foundation.
Source: British Nutrition Foundation, 2023
Is the meal planner AI?
No. Every suggestion is one of 87 real dishes, and portions are worked out from UK food data.
Can I leave out foods I don't eat?
Yes. The planner only builds meals from the foods you've said you like.
Also in the same app
NutritionSearch the UK government's own food tables, scan barcodes, and build meals and recipes. 3Lite shows what you've eaten and what's left of today's targets, without guessing.Your planTell 3Lite about your body, schedule, experience and goal in a five-step setup. It works out your targets, checks your timeframe is realistic and shows how it got there.
SupplementsAdd what you already take from a researched library, set when you take it, and log it in one tap. 3Lite keeps count of your stock and warns you before you run out.
Start with 14 days free.
Training, food, sleep, supplements and progress in one app, for one subscription. No card to start.